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Immune boosting recipes for Winter | Torrens University Australia

Three immune-boosting recipes to combat flu season this winter

Tegan Carrall is a nutrition student currently studying the Bachelor of Health Science (Nutritional Medicine). She has her own blog Nutrition Nourishment, where she provides optimal health through a holistic lifestyle approach.

Due to graduate mid-2019, Tegan has already been involved in collaborative work within the health industry inspiring others to take charge of their health. She is passionate about educating the importance of good nutrition and helping individuals reach their optimal health through a holistic lifestyle approach.

Winter is only around the corner and with it brings a familiar roll-call of respiratory infections including coughs, colds, sore throats, sinusitis and the sneezes. While most of these are minor infections they can be bothersome and leave you feeling fatigued, run-down and sore. Providing your body with the necessary nutrients, hydration and rest can be key to staying healthy during the colder months or at least limit your chances of infectious diseases.

While most of this may seem like common-sense there are particular foods that may help protect you in the first place from becoming sick. Eating is important; it provides the body with essential nutrients that will help your body’s defence system in the battle against infections and help aid a speedy recovery.(1)

While maintaining a balanced and varied diet is key to a healthy immune system, there are a few key nutrients to boost the immune system. Vitamin C and selenium act as an antioxidant to support mucous membranes and reduce inflammation of the airways. Vitamin D aids in the regulation of immune system responses(2), while zinc is essential for the normal development and functioning of cell-mediated innate immunity.(3). Foods to include in your diet are citrus fruits, mushrooms, sardines, eggs, sunflower seeds, brazil nuts, and broccoli.

Check out Tegan’s top three immune-boosting, mouthwatering recipes below!

Lemon Roasted Salmon

Lemon Roasted Salmon recipe


  • 4tablespoons (1/2 stick) butter
  • 4tablespoons minced chervil, parsley or dill
  • 2 salmon fillet, 1 1/2 to 2 pounds
  • Salt and freshly ground black pepper to taste
  • Lemon wedges


  1. Preheat the oven to 475 degrees. Place the butter and half the herb in a roasting pan just large enough to fit the salmon and place it in the oven. Heat about 5 minutes, until the butter melts and the herb begin to sizzle.
  2. Add the salmon to the pan, skin side up. Roast 4 minutes. Remove from the oven, then peel the skin off. (If the skin does not lift right off, cook 2 minutes longer.) Sprinkle with salt and pepper and turn the fillet over. Sprinkle with salt and pepper again.
  3. Roast 3 to 5 minutes more, depending on the thickness of the fillet and the degree of doneness you prefer. Cut into serving portions, spoon a little of the butter over each and garnish with the remaining herb. Serve with lemon wedges, and your favourite salad or steamed green vegetables.

Healing Chicken Soup

Immune boosting recipes for Winter | Torrens University Australia


  • 1kg chicken with bones
  • 4 cups of organic chicken/vegetable broth
  • 6 cups water
  • 1 onion, chopped
  • 1 tsp fresh ginger, grated
  • 3 carrots, chopped
  • 3 celery stalks, chopped
  • 6-8 garlic cloves, crushed
  • 1 tsp ground turmeric
  • ½ tsp fresh parsley


  1. Fill a large pot with water. Add the chicken and bring to a boil. Reduce heat and simmer for about 30 minutes or until fully cooked through. Remove the chicken and set aside.
  2. While the chicken is cooking, you can cut up the vegetables.
  3. Add the broth and 6 cups of the water the chicken was cooked into a large stockpot. Add the onions, ginger, carrots, celery, garlic, and turmeric. Bring to a boil, then reduce heat to medium and cook, covered for around 10 minutes before reducing to simmer. Cook until vegetables are tender. Add salt and pepper to taste.

Slow cooked Moroccan Lamb Casserole

Lamb casserole


  • 1 tablespoon coconut oil or ghee
  • 1 medium white onion, chopped
  • 700g lamb steak, diced
  • 1 large carrot, sliced thick
  • Lemon rind from 2 lemons,
  • 1 teaspoon cinnamon powder
  • 1½ teaspoon cumin powder
  • 1½ teaspoon coriander seed powder
  • ½ teaspoon allspice (optional, a few cloves can be used instead)
  • 2 large cloves of garlic, sliced
  • 1 tablespoon tomato paste
  • 2 bay leaves
  • 1½ cups water
  • A handful of chopped fresh parsley


  1. Place ingredient into slow cooker, or large saucepan. Set to LOW and cook for around 8 hours.
  2. Prior to serving, cook uncovered for 10 minutes, stirring regularly, allowing some of the liquid to evaporate. Taste for salt and feel free to add some chilli, if you like.

Serve with steamed greens, rice or couscous.


(1) Centers for Disease Control and Prevention. (2016). Preventing the Flu: Good Health Habits Can Help Stop germs. Retrieved from
(2) Baeke, F., Takiishi, T., Korf, H., Gysemans, C. & Mathieu, C. (2010). Vitamin D: Modulator of the immune system. Laboratory of Experimental Medicine and Endocrinology 10 (4), pp. 482-496. Doi:
(3) Prasad, A., S. (2009). Zinc: role in immunity, oxidative stress and chronic inflammation. Current Opinion in Clinical Nutrition and Metabolic Care 12, pp 646-652.

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