What You Need In Your Kitchen For Winter Immunity

What You Need In Your Kitchen For Winter Immunity

Immunity is one of the many reasons I try to nourish the bodies with real foods to keep our immunity strong all year round.  I craft nutritional action plans tailored specifically to every client as we are all uniquely different.  However, these little delicious real foods sneak into most nutrition coaching sessions.


What would we do without garlic? It’s such a little hero. If your kids don’t like the taste try sneaking very small amounts into their meals and over time increase the amount you put in. Garlic is packed with nutritional goodies so I feel it is one of those foods to keep persevering with. Garlic contains allicin, and sulfur compounds along with many nutrients to support immune function and defend against infection. Garlic is antimicrobial, antibacterial, antifungal and anti-viral.


Is the rhizome of a small herb plant which may have painkilling, antibacterial, and anti-inflammatory effects. Ginger gives smoothies a fruity, citrus-like zing. Ginger also claims to have antifungal, antibacterial, anti-clotting and anti-viral benefits. I enjoy ginger grated or sliced into my morning tonic of warm water and lemon juice.

warm lemon and ginger exilir


Contains curcumin, which is an antioxidant compound. It is anti-inflammatory, anti-bacterial, antiseptic and has stomach-soothing benefits. Its strong antioxidant compounds help improve liver function, helping to flush the body of toxins and bugs. Turmeric is an antioxidant powerhouse and has been shown to lower cholesterol. I have a jam jar of powdered turmeric sitting by my oven so I remember to add it to everything. Juice a batch of fresh turmeric, pouring into an ice cube tray and popping into the freezer. Defrost a cube of turmeric and have a shot, daily. Ideally, I would love to have the time to have my daily turmeric shot freshly squeezed but this is one of my time-saving tricks.


Is an antioxidant, antiviral, antifungal and anti-bacterial so it not only boosts the immune system but it may also decrease inflammation. This spice is easy to add to curries, stews, smoothies, porridge or herbal teas. Cinnamon is packed throughout a weekly menu plan I create for my clients with blood sugar imbalances.

Cayenne Pepper

Is a wonderful warming spice that has thermogenic properties. It heats our bodies meaning it aids in weight loss, stimulates our circulation and removes unwanted toxins.

Black Pepper

Has antioxidants and anti-bacterial properties. It also promotes stomach acid secretion helping out digestion. A friend of mine so kindly soothed my cough one day by adding a teaspoon of freshly cracked black peppercorns to boiling water. I sipped away at it and it worked a treat for my cough.


Are anti-inflammatory, anti-bacterial, are a mild anesthetic. They help remove environmental toxins from the body and contain vitamin C and a variety of flavonoids to promote liver detox and the immune system.

Onions and other goodies are also essential.  You will find heaps of other immunity inspiration throughout my blog.  I hope you enjoy it.


Brewing up a batch of delicious chicken, beef or lamb broth and keeping it in your fridge, I think is essential for anyone trying to boost their immunity and reduce any pain or inflammation.


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