3 Easy Immune Boosting Autumn Recipes You Need To Try

3 Easy Immune Boosting Autumn Recipes You Need To Try

Cosy Food = Stronger Immunity

When the temperature drops and colds start circulating, your kitchen can become your most powerful wellness tool. 

A warm, nourishing meal doesn’t just comfort you, it helps your body build resilience, restore energy, and support your immune system from the inside out.

These three simple recipes use seasonal ingredients and time-honoured techniques to gently boost your immunity this autumn. Whether you're feeding the whole family or preparing something soothing just for yourself, these meals are easy to make, rich in nutrients, and deeply satisfying.

1. Butternut Squash & Carrot Soup

This velvety soup is packed with beta-carotene, vitamin A, and antioxidants thanks to the butternut squash and carrots. A generous dose of garlic and ginger brings immune-enhancing benefits, while turmeric adds anti-inflammatory support.

You’ll Need:

  • 1 medium butternut squash (about 500g), peeled and cubed
  • 3 large carrots (about 300g), peeled and chopped
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 1-inch piece of ginger (about 10g), grated
  • 1 litre vegetable broth
  • 1 teaspoon ground turmeric
  • Salt and pepper to taste
  • Optional: 200ml coconut milk for creaminess

Method:

  1. Sauté the onion, garlic, and ginger in a pot with a splash of olive oil until softened.
  2. Add the squash, carrots, turmeric, and broth. Bring to a boil, then reduce heat and simmer for 25–30 minutes.
  3. Blend until smooth using a hand blender or jug blender. Stir in coconut milk if using.
  4. Season to taste and serve warm.

Why it works:
This soup is gentle on the digestive system, warming, and filled with natural immune-supporting compounds. It’s perfect for lunch or a light supper on cold, dark evenings.

 

2. Slow Cooker Chicken & Root Vegetable Casserole

Comforting, nutrient-rich, and low effort, this casserole is a winner for midweek immunity support. The chicken provides protein and zinc, while root veg like parsnip and sweet potato bring fibre and antioxidants.

You’ll Need:

  • 2 chicken breasts or thighs (around 400–500g)
  • 3 carrots (about 300g), chopped
  • 2 parsnips (about 300g), peeled and chopped
  • 1 sweet potato (about 400g), peeled and chopped
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • Salt and pepper to taste
  • 1 litre chicken stock

Method:

  1. Place all the ingredients in a slow cooker.
  2. Cook on low for 6–8 hours, or on high for 3–4 hours until the vegetables are soft and the chicken is tender.
  3. Shred the chicken slightly before serving.
  4. Serve with greens or crusty bread for a full meal.

Why it works:
 Slow cooking helps break down ingredients so they’re easier to digest, while locking in nutrients. The warming herbs and garlic offer extra antimicrobial properties for winter wellness.

3. Classic Bone Broth

Bone broth is a nutritional powerhouse. Rich in minerals, amino acids, and collagen, it supports gut health, repairs tissues, and provides a deeply nourishing base for soups, risottos or simply sipping from a mug.

You’ll Need:

  • 1–1.5 kg of beef or chicken bones
  • 2 carrots (about 200g), chopped
  • 2 onions (about 200g), quartered
  • 3 garlic cloves, smashed
  • 1 tablespoon apple cider vinegar
  • Water to cover

Method:

  1. Place all ingredients in a large stockpot or slow cooker.
  2. Cover with water, bring to a gentle simmer, and cook:
    - 12–24 hours for chicken bones
    - 24–48 hours for beef bones
  3. Strain and store in glass jars or freeze in portions.
  4. Sip as a hot drink, or use as a base for soups, stews, and grains.

Why it works:
 Bone broth is packed with immune-friendly nutrients like glycine and glutamine. It’s particularly helpful if you’re run down, recovering from illness, or supporting gut integrity.

Making Preparations

Feeding your body in autumn isn’t just about flavour.

It’s an act of nourishment and preparation for the colder months ahead. These three immune-boosting recipes are easy, effective ways to use the healing power of food every day.

Want to take things further? Pair these meals with calming teas, early nights, and moments of rest for a truly holistic winter wellness routine.

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