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Immune Enhancing Recipes

Preparing meals that are nutritious and support our immunity does not have to be boring, complicated, or even expensive!  There are so many options in the different food groups to choose from to find the combinations and flavours that you and your family enjoy most.

We have compiled two delicious recipes for you that are high in fibre, as well as phytochemicals.  These are chemicals found in plant-based foods that add to their distinct flavour, colour and smell.  Phytochemicals benefit our health and reduce our risk for diseases.

Ingredients that are high in phytochemicals in the following two recipes include:

  • Onions
  • Garlic
  • Curry powder
  • Turmeric
  • White beans
  • Spinach
  • Apples
  • Oranges/naartjies
  • Berries/purple grapes
  • Flaxseeds
  • Ginger

Super smoothie

This smoothie can be enjoyed as a full breakfast or even as a snack.  It is versatile as you can add different types of fruit.


  • 1 banana, fresh or frozen
  • 1 apple
  • 1 orange OR naartjie OR ½ cup pineapple
  • ½ cup berries OR purple grapes, fresh or frozen
  • 1 tablespoon flaxseeds (also called linseeds)
  • ½ teaspoon ground ginger OR 1 thumb size fresh ginger
  • 2 tablespoons lemon juice
  • 2 handfuls of baby spinach or curly kale
  • 1 cup cold water
  • A couple of ice cubes if no fruit was frozen


  • Slice the apple and remove the skin from the orange.
  • Add all of the ingredients to a high-speed blender and blend until smooth.
  • Enjoy immediately.

Golden curry white bean and noodle soup


  • 1 brown onion
  • 3 heaped teaspoons crushed garlic
  • 1 tablespoon curry powder
  • 1 tablespoon ground turmeric
  • 1 teaspoon chilli flakes
  • 1 large green bell pepper
  • 1 large potato or 2 medium potatoes
  • 1 large carrot
  • 4 teaspoons vegetable stock
  • 6 cups boiling water
  • 1 tin lite coconut milk
  • 2 tablespoons lemon juice
  • 1 teaspoon salt
  • 1 tin butter beans
  • 2 big handfuls of baby spinach
  • 500g pasta shells


  1. To prep:
  • Cook the pasta with some salt until al dente (do not overcook) and rinse with cold water, drain and set aside.
  • Chop the onion very finely or pulse in a food processor. Do the same with the bell pepper.
  • Cut the carrot and potatoes into small cubes.
  • Rinse and drain the white beans.
  1. To a large pot on high heat, sauté the onion in olive or canola oil until translucent.
  2. Add the crushed garlic, curry powder, turmeric and chilli flakes and sauté for another two minutes. Add a splash of water to deglaze the pan should the contents start to stick.
  3. Add the chopped bell pepper, potatoes, carrots, coconut milk, vegetable stock powder, water, lemon juice and salt. Stir everything together and bring to a boil.
  4. Reduce the heat and let the mixture cook until the potatoes and carrots are soft.
  5. Taste the mixture to determine if you need to add some more vegetable stock, salt, or lemon juice.
  6. Once the potatoes and carrots are cooked through, take the pot off the heat, and add the white beans and baby spinach. The baby spinach will reduce in size and wilt in the fluid.
  7. Serve over about half a cup of pasta.

*I would not recommend adding the pasta to the pot of soup as it will continue to cook and become very soft.  Rather keep separate and add the pasta to the soup when you dish up.