Top 5 Food Sources for Boosting Immunity

  1. Fermented and cultures foods, rich in probiotics, enzymes, vitamins and minerals. All which support a healthy gut flora and immune system. Great sources are yogurt without added sugar, kefir, kombucha, sauerkraut or fermented vegetables and kimchi.

  2. Vitamin D3 the first line of defense for most types of infection: Found in pasture-raised eggs, salmon, sardines, cod liver oil and pasture-raised beef.

  3. Shiitake mushrooms, referred to as the “medicinal mushroom” active compound lentinan powers up the immune system, fighting infection and disease. High in selenium, vitamin b2, zinc. Great in soups, sauteéd with caramelized onions and garlic or in a frittata.

  4. Vitamin C best known as an antioxidant found hugely in parsley, oranges, grapefruit, red bell pepper, leafy green vegetables and broccoli amoung many other plant foods. Consuming fruits in the morning on an empty stomach allows for the most absorbtion and assimilation. Blending up an orange, some spinach and a frozen banana is a great way to get in good dose of vitamin C when you wake up in the morning.

  5. Garlic a member of the allium family, garlic has many therapeutic properties. An excellent source of vitamin B6 and vitamin C. Anti-everything - bacterial and viral, controlling infection from viruses and bad bacteria. When roasting use a lower temperture to preserve the health-protective compounds and well as allowing the chopped garlic to sit for 10 minutes before use will also protect it’s health benefits.

Yummy Yam Soup


I made this soup from The Modern Ayurvedic Cookbook. A great source for wholesome recipes based on the principals of Ayurvedic cooking. A sweet, rich and nutritious soup. Perfect for those cold winter nights - it’s warming qualities of cinnamon and clove are super comforting.


  • 2 tbsp
    ghee or butter
  • 2 tbsp
    olive oil
  • 3/4 cup
    onions sliced
  • two
    garlic cloves
  • 6 cups
    yams cubed
  • five cups
    vegetable broth
  • 1/2 tsp
    salt or to taste
  • one
    cinnamon stick
  • one
  • two
    whole peppercorns
  • 1/4 tsp
  1. In a large pot, heat ghee/butter and oil. Add onions, sauté until they start to soften.
  2. Add garlic. Continue sautéing until the onions are transparent.
  3. Add in remaining ingredients.
  4. Bring to a boil, then reduce the heat to low and simmer for 20min.
  5. Check seasoning. Remove cinnamon stick, peppercorns and clove.
  6. Using an immersion blender, purée until smooth. Check consistency, if the soup is too thick add more water.

Top with plain yogurt and serve with a fresh slice of bread.

Root Vegetable and Squash Bake


Sometimes I find it hard to cook naturally without having a plan. If I know what I want to cook before-hand, it makes things easier. Especially for recipes like this one, that has specific ingredients I wouldn’t have on hand. This was simple and rich. In season root vegetables and warm spices, grounding and smooth. I modified this recipe from Kitchen Medicine Cooking Medicine, a great resource for natural living topics.

Preheat your oven to 375 F 


  • 1/2
    butternut squash peeled and chopped
  • one
    parsnip peeled and chopped
  • one
    sweet potato peeled and chopped
  • one
    onion sliced
  • 1lb
    organic grass fed ground beef
  • 2 tbsp
  • 1/2 tsp
  • 2 tbsp
  • 1/2 tsp
    sea salt
  • 1/4 cup
    prune juice
  • 1 cup
  • 4 tbsp
    olive oil
  1. Combine the chopped vegetables and set aside.
  2. Sauté onions in oil until transparent.
  3. Add in beef and break apart into tiny pieces while cooking until brown.
  4. Add in spices and sea salt, stirring on low bringing out the fragrances.
  5. Add remaining ingredients and stir together for a couple minutes.
  6. Fold into a small baking dish, cover with foil and bake for 35 minutes.

cooling and serving:

I served it with basmati rice, yogurt and chapati bread.