Tracey Loughran, Naturopath & Nutritionist
Naturopaths are passionate about food-based approaches to health, and none more so than our team! We’re lucky enough to have access to a dispensary of fabulous herbal medicines, but these need to be respected and are treated as medicines, needing careful prescribing (they are concentrated and strong). But you can incorporate some wonderfully immune-supporting recipes into these divine recipes created by the Flourish team over the break. Healthy eating everyone!
1. Immune-boosting ice-cream? Really? Yes!
Well, your immune system will love you for this one, as Coconut contains monolaurin – a supportive nutrient for the immune system, and elderberries are just nature’s gift against viral infections, so get this into you!
1 can coconut cream
2 Tbsp Elderberry cordial (we make ours, but you can buy this easily)
1 Tbsp cacao powder (cocoa powder will work too)
1 ripe banana
Sounding delicious already? Here’s how you make it:
Place all the ingredients into a food processor or blender and mix well. Pop into a container in the freezer overnight. The next day, soften slightly, then pop it back into the food processor and blend again (this reduces the ice crystals and makes for a smoother ice-cream). Pop back in the freezer, and it’s yours to enjoy! We actually blend this three times (we’re super-smooth!).
2. Immune-boosting spread
This delightful blend can be used on toast-of-your-choice, or on roasted vegetables, or as a topper for soups. Very versatile!
3 Tbsp coconut oil
1 Tbsp fresh thyme leaves
Juice of one lemon
Blend all in a food processor (you can double the recipe easily) and pop into a container in the fridge. Because of the ingredients, it does store well at room temperature for up to four weeks also (and is easier to deal with when it’s soft). Mmmmm….roasted yams and kumara with this one…..
3. Immune-boosting breakfast
Start the day by giving your immune system some big love in the form of a smoothie. This recipe is flexible, so add what you have from this list, and give your taste buds a tickle too😊
Just pop all you have into a blender and then treat with your immune topping:
1 tsp coconut oil
2 Tbsp blueberries
¼ tsp ginger powder (or 1cm fresh if you have it)
1 cup coconut milk
2 tsps good quality honey (thyme or manuka)
1 cup chopped greens (spinach or kale)
½ tsp vitamin C powder (if you have it)
pinch of turmeric
smaller pinch of cayenne
Blend all together and enjoy! Note: coconut oil can stick to your blender, so always clean in hot soapy water.
4. Immunity soup
225g oyster mushrooms
2 large leeks, chopped
4 garlic cloves, minced
2 cups cooked white beans (navy, butter, cannellini)
freshly ground black pepper
2 tablespoons cold-pressed olive oil
1 tablespoon coconut oil or ghee
3 medium onions, chopped
pinch fine sea salt
1 teaspoon fresh or dried thyme leaves
freshly squeezed juice of 1⁄2 lemon
1 litre vegetable stock
Clean the mushrooms by removing any dirt or natural debris with a damp cloth (do not submerge them in water). Chop the mushrooms that are large, leaving the smaller ones intact.
Heat the coconut oil in a large pot and add the onions, leeks, a good pinch of sea salt, and the thyme. Cook for 5 minutes over medium heat, until the onions and leeks are soft. Add the garlic to the pot and stir. Sprinkle the lemon juice into the pot and stir. Stir in the mushrooms and cook on medium heat for about 5 minutes until the mushrooms are soft.
Meanwhile, combine the vegetable stock and beans in a blender, and blend on high speed until creamy. When the mushrooms are cooked, remove a few from the pot for garnish. Add the broth and bean mixture to the pot, stir well, and simmer for 5 minutes. Ladle the soup into the blender and blend on high speed until completely smooth. Add water or more stock to thin if necessary.
Season the soup with salt and pepper to taste. Ladle the soup into bowls, and garnish with the spare cooked mushrooms, a drizzle of olive oil, and some fresh thyme sprigs. Serve hot.
5. Fresh Ginger-juice tea
Ginger is useful for the flu only if the juice of the fresh root is used. Dried ginger doesn’t have the same effect.
Juice 200 grams of ginger root, squeezing the pulp to get all of the juice from it. Pour 50mls into a mug and add one quarter of a lime (squeezed) and a large Tablespoon of manuka honey, plus 1/8 tsp cayenne and hot water to top up the cup. Stir, and drink 2-6 cups daily.
At Flourish Health we have thousands of recipes at our disposal, making us your first choice for a food-first approach to health and wellbeing. Contact us today on 03-477-2558 for targeted nutrition plans and all things natural!
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Flourish Health Emporium
20 Albany St, North Dunedin, 9016
03 477 2558
020 4194 0895
020 4194 0895