Great winter meals for immune health

Idea for breakfast, lunch and dinner

Dr. Jen Tan

28 September 2017

Why do people struggle to eat well during winter?

Many people find that eating well is easy during the summer – fresh fruit and vegetables are easily available, smoothies are a great way to cool down, and salads are the perfect fit for warm days. However, in the winter we often find ourselves cravings comfort foods during the colder days.

It can be so tempting to turn to takeaways and ready meals when it's cold and miserable outside, but this won't be doing your immune system any favours!

What nutrients do we need during winter?

During the winter our demand for a number of vitamins, minerals and nutrients sky rockets. This includes:

  • Vitamin C for immune function. Found in brightly coloured fruits and vegetables, as well as leafy greens
  • Zinc for immune function. Found in nuts, seeds and oysters
  • Complex carbohydrates for slow-releasing energy. Found in oats, wholewheat pasta, brown rice, quinoa and potatoes
  • Healthy protein to build immune cells and keep the body strong. Found in nuts, seeds, beans, pulses and tofu.


Porridge with tasty toppings

Warm, comforting porridge is a great way to start your day! The oats provide a source of slow-releasing energy, whilst a handful of fruit (raspberries are my favourite) will provide vitamins and antioxidants, as well as one portion of your 5 a day. Adding a spoon of nut butter increases the protein content of your meal, and also provides vital minerals like zinc. I usually sprinkle some chia seeds on top for extra nutrients and a little crunch, and a dusting of cinnamon for that wintery taste.

Ingredients: oats, almond milk, blueberries, banana, cinnamon, almond butter, chia seeds, agave syrup

Alternative ingredient ideas: raspberries, stewed pear, pumpkin seed butter, nuts, dark chocolate, honey


Broccoli, Kale & Sweet Potato Soup with Fitness Mix Sprouts

This delicious soup is so nutritious! Broccoli is a fantastic source of vitamin C, whilst kale is a well-known nutrient powerhouse. Sprouts are also packed full of nutrients, protein and antioxidants. Pair this with a slice of wholemeal, seeded bread for some extra complex carbohydrates to keep you fuller for longer. 

Get the recipe

Bombay Potato and Leek Soup

A tasty twist on a classic, this soup is nutritious and delicious, and the spices are also great for circulation! The warm, soft potatoes should satisfy your cravings for comfort food as well.

Get the recipe


Stews, curries and chilli are great meals during winter – they’re warm, comforting and packed full of nutrients. You can add as many veggies as you like, so it’s an easy way to meet your 5 a day.

Spicy bean hot pot

Packed full of protein-rich beans that are sure to keep you full for longer, this spicy bean hot pot is super comforting and delicious. Perfect for a night in with a good film! It’s full of tasty veggies too, including leeks, parsnip, celery and carrots, so it’s sure to help you meet your 5 a day.

Get the recipe

Veggie Curry

We’ve got a great recipe for a cauliflower curry, but why stop at one vegetable? I’d definitely recommend adding some extra vegetables, including peas, carrots, peppers and potato! Chickpeas will also add a little extra protein and complex carbohydrates.

View the recipe to get started

Vegan Burgers with Alfalfa Sprouts

This tasty burger will definitely satisfy your junk food cravings, while providing a nutritious and filling meal. Chickpeas and quinoa flour provide a great source of protein and complex carbs, whilst the alfalafa sprouts are packed full of vitamins, minerals and antioxidants. Whatever toppings you choose – avocado, lettuce or tomato – will provide some extra nutrients.

Get the recipe

Dessert & Snacks

Even desserts and snacks can provide vital nutrients during the winter! 

Apple, macadamia and coconut crumble. This tasty crumble provides extra vitamins from the apples, as well as some minerals and protein from the macadamia nuts. It’s low in sugar but super tasty!

Banana bread muffins with dark chocolate. This gluten free recipe uses the natural sweetness of the bananas, as well as a little maple syrup and some spices to create a delicious flavour. Best served warm!

Cinnamon & chia seed energy balls. These tasty snacks are a great way to boost energy, and they provide lots of protein and minerals too!

Echinacea is a traditional herb known to aid the body in its fight against colds and flu by supporting the immune system – but not all Echinacea is the same! Research shows that the fresher the herb, the more effective the remedy will be, which is why our Echinaforce cold and flu remedies are made using freshly harvested Echinacea.


Add your comments

Your email address will not be published. All fields are required.

Check input OK
Check input OK


  • Javed petafi 's photo avatar
    Javed petafi — 10.12.2017 12:03
    You forget most importment chicken soup for winters full of nutrients, very good for flu n health - thanks JAVED


  • Christine's photo avatar
    Christine — 05.10.2017 06:48
    Just came upon this site whilst on Google search to find out what's best to eat after 48hr virus. Very helpful site, great information and recipes.


    • Jen Tan's photo avatar
      Jen Tan — 05.10.2017 08:30
      Hello Christine. Thanks for posting this kind comment - really pleased you are enjoying our site.


Echinaforce® - Echinacea drops and tablets for cold and flu relief

For relieving the symptoms of colds and flu. Also in 15 & 100ml drops, 42 & 120 tabs.
More info

Echinaforce® Hot Drink - Echinacea with Black Elderberry


£ 9.99

find your local stockist

Echinaforce® Echinacea Hot Drink. Soothing and palatable hot drink.
More info

What's being asked

Is sinusitis causing my headache?

Sinusitis can cause headaches but there could be other reasons for your headache. For more ...
Read more >

What can I take for a really really bad tickly cough? I can't stop coughing.

The first thing you should do is to rule out specific reasons or causes for your cough. For ...
Read more >

Can you get body aches from a head cold?

A head cold, if severe, can give rise to muscle aches and pains. Other symptoms can include ...
Read more >

Are head colds the same as colds?

Head colds are colds but with the symptoms focusing more around the head and face such as headaches ...
Read more >

How healthy are you?

Take our quick quiz to discover just how healthy your immune system is, as well as some useful information about your general health and wellbeing!

Check now

Here’s what I recommend

As the A. Vogel Immune System expert, I recommend Echinaforce® to support immune health and help maintain the body’s resistance to infection.

Learn more
Ready to Detox? Try my 7 day juice boost for free