14 Apr Sip the Flu Away with Immune-Boosting Soups

When you feel a wintery head cold or a bout of the flu coming on, a trip to the organic grocery store is often much more effective than a trip to the pharmacist! Cook up a steaming, simmering pot of wholesome veggie soup, and give your body the boost it needs to fight off those nasty winter bugs. These immune-boosting soups are packed with goodness, and each key ingredient plays a role in strengthening your body’s natural defences. Check out these delicious healing soup recipes, and find out a bit more about what makes them so effective.

Spicy Shiitake Goji Soup

Goji berries and shiitake mushrooms contain a special type of large sugar molecule known as polysaccharides. These sugars increase the production of white blood cells, and their response to pathogens – helping your immune system to fight off infection.

Onions contain a compound called inulin, which is a potent prebiotic; garlic acts as a natural antibiotic and helps to purify the blood. Ginger is antiviral and anti-inflammatory.

The capsaicin in chilli causes the cells that line the inside of our blood vessels to secrete a chemical called nitric oxide, which relaxes the blood vessel walls, decreasing blood pressure and improving the circulation.

Ingredients:

• 1 red onion, minced
• 1 green chilli pepper, minced
• 4 garlic cloves, minced
• 2-inch piece of fresh ginger, minced
• 2Tbsp olive oil
• 2 sweet potatoes, diced with skins left on
• 100g shiitake mushrooms, sliced
• 2 handfuls goji berries
• Enough vegetable stock to cover the ingredients
• Salt & black pepper, to taste

Method:

• Heat the olive oil in a large pan. Add the onion, chilli, garlic & ginger; cook over medium-high heat for about 5 min.
• Add the sweet potatoes, mushrooms & goji berries. Stir well, then cover your ingredients with the vegetable stock.
• Simmer well for 10-15 min, until the sweet potatoes are softened. Season with salt & pepper to taste.
• Process in a blender until smooth. Serve & enjoy.

Vegetable Soup with Kombu

Kombu is a sea vegetable rich in iron and minerals; it helps to fortify the blood and boost the immune system.

Parsley is a blood purifier and also a great source of vitamin C.

In addition to inulin, onions are also very high in a compound called quercetin, which has an antihistamine effect. This makes them useful in reducing inflammation and irritation.

Garlic is a natural antibiotic and blood purifier, while warming ginger stimulates the circulation and acts as a decongestant.

Apple cider vinegar is rich in enzymes and potassium; it helps to reduce sore throats and combat sinus infections, while also naturally boosting the immune and digestive systems.

Ingredients:

• 10 cups filtered water
• 6-10 cloves of organic garlic, minced
• 6 large red onions, chopped
• 6 stalks celery, chopped
• A large handful of parsley, chopped
• 3-4 large carrots, chopped
• 1 strip Kombu seaweed
• ½ cup organic apple cider vinegar
• Himalayan pink salt, to taste
• 3Tbsp red pepper flakes

Method:

• Heat the water to a large soup pot. Add the garlic, onions, celery & carrots.
• Soak the kombu for 3-5 min, then slice into 1-inch pieces.
• Add the kombu, salt & apple cider vinegar to the soup pot.
• Bring the pot to a boil, then simmer for at least an hour.
• Sprinkle in the red pepper flakes.
• Blend in a food processor until smooth. Serve & enjoy.