The Ultimate Immune Supporting Winter Broth

When the weather turns cold, there’s nothing more comforting than a nourishing bowl of broth. This simple recipe combines garlic, ginger and seasonal vegetables to create a warming base that supports both gut and immune health. 

Rich in phytonutrients, antioxidants and minerals, it’s light enough for sensitive digestion yet deeply restorative.

Whether you’re recovering from a cold, feeling run down, or just want a warming winter meal, this broth delivers both comfort and nutrition.

Why Garlic and Ginger Support Immunity

Garlic and ginger have been used in traditional medicine for centuries, and research now supports many of their benefits for immune resilience and inflammation regulation.

Garlic contains sulphur compounds such as allicin, which have antimicrobial and antiviral effects. Studies have shown that garlic may reduce the frequency and duration of common colds and support immune cell function. It also promotes the growth of beneficial gut bacteria, contributing to the gut–immune connection that underpins much of our immune strength.

Ginger provides bioactive compounds including gingerols and shogaols, which have antioxidant, anti-inflammatory and antimicrobial effects. Ginger may help regulate inflammation, support circulation, and ease nausea or digestive discomfort — all useful in winter when digestion can slow.

Together, garlic and ginger form a powerful pairing: one that not only supports immunity directly but also improves digestion, absorption and detoxification - processes central to immune and energy balance.

Ingredients

Serves 4–6

• 1 tbsp olive oil
• 1 large onion, finely chopped
• 3–4 cloves garlic, thinly sliced or crushed
• 1 thumb-sized piece fresh ginger, grated
• 2 carrots, sliced
• 2 celery sticks, sliced
• 1 courgette, diced
• 1 small leek, sliced
• 1.5 litres good-quality vegetable stock or bone broth (homemade or organic)
• Sea salt and black pepper, to taste
• Fresh parsley or coriander, to serve

Method:

1. Warm the oil in a large pan over medium heat. Add the onion, garlic and ginger, stirring gently for 3–4 minutes until fragrant but not browned.
2. Add the carrots, celery, courgette and leek. Sauté for another 5 minutes to soften the vegetables slightly.
3. Pour in the stock, then bring to a gentle simmer.
4. Cover and cook for 25–30 minutes until the vegetables are tender and the broth is aromatic.
5. Season with salt and pepper, then serve warm with chopped herbs.

This broth can be served clear, blended into a smooth soup, or used as a base for other dishes such as risotto, noodles or light stews.

Optional Add-Ins for Extra Nutrients

To make your broth more substantial or to target specific nutrition goals, try the following additions:

• For protein: Add shredded chicken, turkey or tofu.
• For gut health: Stir in miso paste or a spoonful of sauerkraut brine (after cooking, once the broth has cooled slightly to preserve beneficial microbes).
• For extra antioxidants: Add turmeric root with a pinch of black pepper to enhance absorption of curcumin.
• For healthy fats: Drizzle with olive oil or top with avocado slices before serving.
• For fibre and minerals: Add kale, spinach or seaweed in the final few minutes of cooking.

These simple tweaks can transform your broth into a complete, nutrient-dense meal - perfect for busy winter days or when your digestion needs gentle support.

Serving Ideas & Storage Tips

This broth keeps well in the fridge for up to four days and freezes beautifully. Batch-cook on a weekend and store portions in glass jars or freezer-safe containers for easy reheating.

Reheat gently on the hob rather than boiling to preserve nutrients and flavour. You can also use the broth as a base for:

• Poaching fish or chicken for a light, warming meal
• Cooking grains such as quinoa, rice or millet for added depth of flavour
• A soothing drink between meals to hydrate and comfort the digestive system

For those with sensitive digestion or recovering from illness, sip this broth slowly and mindfully. Its warmth and flavour can stimulate the vagus nerve, supporting digestion and calming the nervous system.

This simple recipe brings together everything your body needs for winter resilience: warmth, hydration, gentle nourishment and immune-supportive compounds. Or check out some of my other recipes here.

Autumn One Pot Wonder

As the weather turns cooler, there’s something deeply satisfying about a warming one-pot meal. Especially when it’s rich in fibre, packed with seasonal veg, and balanced with enough protein to keep you full for all day.

This recipe delivers around 30 g of protein and over 10 g of fibre per serving. It’s simple to prepare, freezes really well, and works beautifully with autumn ingredients like carrots, swede, kale and leeks.

Why Fibre and Protein Keep You Fuller Longer

Fibre slows the rate at which food leaves the stomach, helping to regulate blood sugar and prevent energy crashes.  Protein adds staying power by moderating appetite hormones such as ghrelin.

Serves 2 

You can make either the beef or vegetarian version using the same base.

Base Ingredients (for both versions)

• 1 tbsp olive oil
• 1 medium leek, trimmed and sliced
• 2 medium carrots, diced
• ½ small swede (about 150 g), diced
• 1 stick celery, chopped
• 2 cloves garlic, crushed
• 1 tsp smoked paprika
• 1 tsp dried thyme
• 1 tbsp tomato purée
• 400g tin chopped tomatoes
• 400ml hot vegetable or beef stock
• 100 g curly kale or cavolo nero, chopped
• Sea salt and black pepper to taste

Beef Version

• 250g beef stewing steak
• 1 x 400 g tin cannellini beans, drained and rinsed

Method

1. Heat the oil in a large saucepan or casserole dish over medium heat. Add the beef pieces and cook for 4–5 minutes, until browned.
2. Add the leek, carrots, swede and celery. Cook for 5 minutes until softened.
3. Stir in garlic, paprika, thyme and tomato purée. Cook for 1 minute until nice and fragrant.
4. Add the chopped tomatoes, stock and beans. Bring to the boil, then reduce heat and simmer gently for 20 minutes.
5. Stir in the kale and cook for another 5 minutes until tender. Season to taste.

Veggie Version

• 100 g dry red lentils, rinsed
• 1 x 400 g tin mixed beans, drained and rinsed
• 1 tbsp tamari (optional, adds umami depth)

Method

1. Heat the oil in a large saucepan. Add the leek, carrots, swede and celery; cook for 5 minutes.
2. Stir in the garlic, paprika, thyme and tomato purée; cook for 1 minute until fragrant.
3. Add the lentils, beans, chopped tomatoes and stock. Bring to the boil, then simmer for 25–30 minutes, stirring occasionally until lentils are tender.
4. Stir in kale and tamri; cook 5 minutes more. 
5. Season to taste.

Swaps for Seasonal Flexibility

• Vegetables: In winter, swap kale for cabbage or spinach; in spring, use peas or courgettes.
• Protein: Replace beef with turkey mince, or swap lentils for chickpeas or edamame beans.
• Texture: Add pearl barley or quinoa (reduce stock slightly) for extra bulk and fibre.
• Flavour boost: A splash of balsamic vinegar at the end brightens the dish.

For more balanced, real-food recipes, visit the Recipe Index.

Autumn Stew with Lentils and Pumpkin

This nourishing, plant-based stew brings together two autumn favourites - lentils and pumpkin - in a warming, hormone-friendly dish. It’s rich in phytoestrogens, plant compounds that can help support hormone balance during the menopause transition. And it helps you get rid of the pumpkin flesh you may be discarding later this month!

Packed with fibre, protein and slow-release carbohydrates, it helps stabilise blood sugar, support gut health and keep energy levels steady through the day. It’s simple to make, budget-friendly, and ideal for batch cooking on busy weeks.

Serves 4

Ingredients

• 1 tbsp olive oil
• 1 red onion, finely chopped
• 2 garlic cloves, crushed
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp dried thyme
• 1 bay leaf
• 200g red lentils, rinsed
• 500g pumpkin or butternut squash, peeled and cubed
• 1 carrot, diced
• 1 celery stick, chopped
• 1 x 400g tin chopped tomatoes
• 750ml vegetable stock or bone broth
• 2 tbsp ground flaxseed
• 2 tbsp chopped fresh parsley
• Sea salt and black pepper to taste

Method

1. Heat the olive oil in a large pan. Gently cook the onion and garlic for 5 minutes until softened.
2. Stir in the cumin, smoked paprika and thyme. Cook for 1 minute until fragrant.
3. Add the lentils, pumpkin, carrot, celery, bay leaf, tomatoes and vegetable stock. Stir well.
4. Bring to the boil, then reduce the heat and simmer for 25–30 minutes, until the lentils and vegetables are tender.
5. Stir in the flaxseed and season to taste. Sprinkle with fresh parsley before serving.

Tips for Batch Cooking

This stew freezes beautifully. Make a double batch and portion it into containers once cooled. It will keep for 3 months in the freezer or 4 days in the fridge.

Lentil-based stews often taste even better the next day, once the flavours have deepened. Adding a splash of water when reheating helps restore the texture.

You can also stir through a handful of chopped kale or spinach just before serving for an extra boost of magnesium and antioxidants - helpful nutrients during menopause. A spoonful of natural yoghurt on top adds creaminess and a dose of calcium for bone health.

(Explore more ideas in my Recipe Index)

Power Bowls

If you’re looking to get ahead in September, then meal prepping is the way forward! 

This is an excellent recipe to add to your meal prep repertoire, ensuring good quality protein, complex carbs and healthy veggies whilst you’re on the go. Plus, it’s delicious!

Serves 4

Ingredients

1 tsp olive oil

2 chicken breasts or 1 pack tofu

1 tsp chilli powder

1 tsp cumin

Salt & pepper, to taste

Guacamole:

1 avocado

1 tbsp finely chopped red onion

(and/or clove garlic, minced)

2 tsp lime juice

Salt & pepper to taste

Rice (optional)

250ml water

210g brown rice

1 tsp butter

1 pinch salt

Toppings:

1 can black beans, rinsed and drained

250g Pico de gallo/ salsa (store bought or homemade)

(Pico de gallo: ripe tomatoes, onion, jalapeño, fresh coriander, lime, salt)

1 cup romaine lettuce, chopped

2 tbsp grated cheese

2 tbsp sour cream

Method:

• Preheat oven to 220°C. Rub chicken breasts or tofu pieces with olive oil, chilli powder and cumin then season with salt and pepper. 
• Bake for 12-15 mins until fully cooked (will depend on thickness of chicken). Once chicken / tofu is cooked, remove from oven and slice.
• Meanwhile, mash avocado and make the quick guacamole, then cook the rice and prepare all toppings. 
• Layer rice in the bottom of meal prep bowls, then divide all other ingredients evenly.
• Enjoy!

Green Shakshuka

This is a great weekend brunch recipe! Leafy green vegetables are highly effective at balancing hormone levels and contain loads of iron to keep you feeling your best.

When given the proper nutrients, our bodies have the incredible ability to flourish. Be mindful of how you are caring for yours—with fats, proteins, antioxidants, and herbs— your body is able to restore healthy hormone levels more easily.

Serves 2

Ingredients

1 tbsp avocado oil

2 cloves garlic, finely chopped

20g mushrooms, sliced

½ tsp smoked paprika

½ tsp dried oregano

½ tsp cumin

1 bunch kale

4 eggs (4 tbsp chickpeas for vegan version)

Sea salt & pepper

2 tbsp fresh coriander, chopped

Micro-greens (optional)

Parsley (optional)

Avocado (slices, for serving)

Method:

• Preheat oven to 190°C. Heat oil in a large frying pan over medium heat. Add diced onions and mushrooms and sauté for 3-4 mins.
• Add seasonings: garlic, spices, and cook for another minute or so. 
• Stir in the kale and season with salt and pepper. Add 2 teaspoons water and cook until kale softens, about 1-2 minutes.
• Use a wooden spoon to create four small wells in the mixture and crack an egg into each one (add 1 tbsp chickpeas into each well for vegan version).
• Transfer the pan to the preheated oven and bake uncovered for 7-10 mins, until the egg whites are set or until desired texture.
• Add fresh cracked black pepper and garnish with fresh herbs, micro-greens and serve with avocado as desired.
• Enjoy!

Courgetti – Three Ways

At this time of year courgettes are everywhere. If you are lucky enough to have a veg patch, you are probably swimming in them. If you’re neighbours with someone with a veg patch, you’re also probably swimming in them. And they’re also super cheap in the supermarket.

Courgetti is basically spiralised or shredded courgette that can be used in place of pasta. This makes for a lighter lunch, especially if you are looking to cut down on carbs, and it increases your veg intake. You can also mix with spaghetti to give you a half-and-half veg/pasta mix which is quite tasty.

Courgettes take on the flavour of what’s around them, so it’s important to make that tasty. Here are three quick options that you can use for lunch. 

First spiralise two good sized courgettes, then choose how you want to transform them into a delicious lunch for two.

CHILLI, LEMON, RICOTTA AND MINT 

½ red chilli, thinly sliced

50g soft ricotta

Good quality olive oil

½ small pack mint, leaves picked

Zest and juice of lemon

Salt and pepper

• Toss the courgetti in a bowl with the chilli, olive oil, lemon juice, 3/4 of the mint, some salt and pepper.
• Put onto a plate and garnish with the lemon zest, reserved mint and small dollops of the ricotta.
• Enjoy!

PESTO (VEGAN)

Bunch basil

4 generous handfuls spinach

1 tbsp lemon juice

1 tbsp pine nuts

1 clove garlic

3 tbsp olive oil

2 tbsp nutritional yeast flakes

12 chopped cherry tomatoes

2 tbsp walnuts, chopped

• Whizz up the basil, spinach, lemon juice, pine nuts, garlic and olive oil in a blender. 
• Transfer to a bowl and add nutritional yeast and walnuts. 
• Add the courgetti and tomatoes and mix well. 
• Transfer to a pan and heat through, season to taste.
• Enjoy!

CARBONARA

1 clove of garlic, diced

4 slices bacon

4 eggs (depends on hunger)

2 tbsp grated parmesan

• In a frying pan, slowly cook bacon on both sides until crispy, remove and set aside. 
• Add garlic to pan and let it brown slightly on low. Add the courgetti too the pan with the bacon fat and garlic. Cook on medium/high until browned. 
• Add parmesan, stirring frequently to incorporate. 
• Meanwhile, poach the eggs in a separate pan. 
• Crumble bacon and stir into noodles. 
• Add poached eggs on top and serve.
• Enjoy!