4 nutritionists share what they eat during the cold season

As we head into another flu season in the middle Continuing threat of covid variablesThe question on everyone’s mind is: “What can I do? Boost my immune system? “

One of the best places to start is with your diet. Research has shown That the gut microbiome – or the trillions of microorganisms that live in the gut – is directly linked to immune health.

Here are four healthy, nutritionist-approved recipes to boost your immune system this winter:

1. Haitian Gomo Soup

The colorful and nutritious gomo soup is also known as the Haitian New Year’s soup.

Photo: Wini Lao Photography

There is a truth behind the old saying: “Every rainbow.” Recently studies They discovered that phytonutrients, which are minimally processed – and often rich in color – from plant foods, can support proper immune balance and function.

Maya Feller, Dietitian and author of the upcoming book “Eating from our roots” fan of Gomo soup. Native to Haitian cuisine, this dish is often made with squash, beef, and assorted vegetables.

“It’s not only my culture and my heritage, but it’s also rich in phytonutrients and fiber,” says Feller, whose approach to nutrition is to make food more inclusive and reflective of the diverse world we live in.


For soup:

  • 1 pound ground beef, cut into 1-inch cubes
  • 1/2 cup seasoning rings
  • 3/4 cup lemon juice
  • 3/4 cup olive oil
  • 1 onion cut into cubes
  • 3 cloves minced garlic
  • 3 ribs celery, cut into cubes
  • 2 green onions cut into cubes
  • 1 bundle chopped parsley
  • 1 sliced ​​leek
  • 2 coarsely chopped tomatoes
  • 8 cups low-sodium chicken broth
  • 1 winter zucchini, peeled and cut into 3-inch cubes
  • 5 medium grains, coarsely chopped
  • 5 carrots, coarsely chopped
  • 1 habanero pepper

To prepare the dumplings:

  • 1 1/2 cups Einkorn flour
  • 1/4 teaspoon baking powder
  • 1 teaspoon extra virgin olive oil
  • pinch of peeled salt
  • 1/8 teaspoon fresh black pepper
  • Ripe avocado for garnish


  1. Marinate the meat in the spices and lemon juice overnight.
  2. Combine onion, garlic, celery, green onion, parsley, and shallots in a large saucepan. Fry in olive oil for five to seven minutes over medium heat or until vegetables are tender.
  3. Add the tomatoes, broth, zucchini, potatoes, carrots, habanero, and the marinated meat to the pot. Cover and cook for 60 to 90 minutes over medium-low heat.
  4. Meanwhile, combine dumpling ingredients in a medium bowl and mix. Add 2 tablespoons of water at a time as needed.
  5. Take a golf ball-sized portion of dough and roll it between your hands until it is elongated.
  6. Put the balls of dough into the soup one at a time. Cook for another 15 to 20 minutes.
  7. To serve, pour a portion full into a bowl and top with a few avocados.

2. Slow cooked vietnamese pho

Chef Tessa Nguyen’s pho recipe contains fresh herbs, crunchy vegetables, and high-quality beef protein, all of which are great for boosting immunity.

Photo: Tessa Nguyen

Nutritionist and chef Tessa Nguyen’s dishes are inspired by ingredients that have been “crafted around the table in many cultures and for centuries,” such as star anise, cloves, Sichuan pepper and ginger.

Her favorite immune booster dish is a combination of slow cooked fu. “It’s full of nourishing ingredients that will satisfy the body’s needs at any time of the year, especially during the colder months.”

Nguyen recipe is packed with immune health beneficial ingredients, such as fresh herbs, vegetables, and meat protein.


For broth:

  • 2 pounds of beef
  • 1 1/2 teaspoons five spice powder
  • 1 tablespoon fish sauce (replace with soy sauce if you are allergic to fish)
  • 1/2 teaspoon salt
  • 1 bunch chopped green onion
  • Just enough water to fill the slow cooker after adding the above ingredients

To make the noodles and toppings:

  • 1 cup rice noodles
  • Shredded beef from fu broth
  • Toppings: chopped cilantro, thai basil leaves, chopped green onions, thinly sliced ​​white onions, bean sprouts, sliced ​​jalapenos, sliced ​​lemon, sriracha, hoisin sauce


  1. In a slow saucepan, mix all the broth ingredients and bring to a simmer. Nguyen recommends cooking for 24 hours, but says it still tastes great even after just eight hours.
  2. Add the cooked rice noodles in a bowl and pour the broth over it.
  3. Add a layer.

3. Fresh broccoli, turmeric and ginger soup

Anti-inflammatory foods like ginger, turmeric, and chickpeas are great immune boosters.

Photo: Hazel Wallace

Hazel Wallace, Dietitian and Founder food doctorHe recommends getting a balance of nutrients from anti-inflammatory foods like chickpeas, lentils, nuts, seeds, olive oil, fish, herbs and spices.

to her Cauliflower soup recipe It contains turmeric and ginger, both of which have anti-inflammatory properties. “It’s also incredibly warm and nourishing for fall, or when you’re feeling the weather,” she says.


  • 2 tablespoons extra virgin olive oil
  • 1 large (or 2 small heads of cauliflower), cut into florets
  • 1 white onion, diced
  • 1 teaspoon grated or cubed fresh ginger
  • 2 teaspoons ground turmeric
  • 3 garlic cloves
  • 900 ml vegetable broth
  • 2 tablespoons soy sauce
  • 1/2 teaspoon salt
  • 1 thick slice of one-day-old bread
  • 3 teaspoons coconut cream (or yogurt) for garnish
  • Chili flakes for garnish
  • Fresh coriander for garnish


  1. Preheat the oven to 356 degrees Fahrenheit. Spread cauliflower florets on a large tray. Drizzle with a tablespoon of oil and roast in the oven for 30 minutes, until golden.
  2. Meanwhile, in a large skillet, heat ½ tablespoon of olive oil and add the white onion. Cook for five minutes until transparent.
  3. Transfer the onions to a blender along with the turmeric, ginger, garlic, vegetable broth, soy sauce and a pinch of salt. Add the roasted cauliflower and mix until smooth.
  4. Heat the soup over low heat for 10 minutes.
  5. Meanwhile, cut the bread into large pieces.
  6. Combine the remaining ½ tablespoon of olive oil with 1 tablespoon of soy sauce in a large bowl. Add bread slices. Put them on a tray and cook in the oven for eight minutes, until toasted.
  7. Serve the soup with a splash of coconut cream and top with chunky croutons, fresh cilantro and chili flakes.

4. Bright and Vibrant Defense Juice

Simon Wilson’s Defense Juice recipe includes bee pollen, which is rich in B vitamins, amino acids, and antioxidants.

Photo: Simon Wilson

We all need a break from hot dishes, even during the colder months.

nutrition specialist Simon WilsonThe go-to is a refreshing juice blend of bananas, mangoes, hemp seeds, bee pollen, kale, orange juice, yogurt, and kale.

“This simple recipe is rich in antioxidants, including vitamins C and A, to help fight free radical damage and support the immune system,” she says.


  • Half a ripe banana, fresh or frozen
  • 1/2 cup fresh or frozen mango chunks
  • 1 cup orange juice
  • 1/2 cup unsweetened Greek (or cashew yogurt)
  • 3 tablespoons hemp seeds
  • 1 teaspoon of bee pollen
  • 1 handful of spinach (or kale)
  • 4 ice cubes (leave this if you are using all the frozen fruit)


  1. Place all ingredients in a blender and blend on high speed until smooth. Add more liquid if the fabric is too thick, or more ice if it’s too thin.
  2. Feet it right away.

Alexandra Hayes Robinson a Life style writer and managing editor at female quotient. Previously, she was a content manager at global flourish.

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