
- Garlic and onions- known for antibacterial action. White onions and also garlic kill bacteria including staphylococcus and salmonella. Did you know onions were used during World War II to help kill bacteria? Used to kill airborne bacteria and as wound dressings to prevent sepsis.
- Bone Broth (particularly chicken soup) from long cooked bones provides easily absorbed nourishment when you are sick or well. Dehydrated pastes and powders are available if you don’t have time to prepare your own.
- Mushrooms- a true medicinal superfood, all mushrooms, not just reishi and shiitake, but all mushrooms are tonic foods for the body, improving and supporting immunity via their beta-glucan content.
- Vitamin C: We are familiar with Vitamin C for immune support and it’s also great for supporting us during stress. Taken as ascorbic acid or the gentler-on-your-stomach sodium or calcium ascorbate, vitamin C can be taken by both adults and children, and is safe during pregnancy and breastfeeding.
- Zinc: utilised by the immune system and also for support of the mucosa (in the throat, nasal and sinus particularly). Zinc is easily destroyed by excessive consumption of “junk” and high sugar diets. Stress and pollution also cause a higher demand for this mineral.
- Cod Liver oil: available in both liquid and capsule form, Cod Liver Oil is high in vitamins A and D as well as Omega 3 fats which support immune function when taken regularly.
- Echinacea- a great herb to take as prevention or at the first symptoms of cold or flu. I prefer a liquid herb here as it works very well. Dosage is best little and often
- Elderberry: clinical research supports the traditional use of Elderberry for shortening the duration of colds and flu and may act as a preventative.
- Andrographis: Especially indicated for upper respiratory tract infections and evidence suggests it may also be preventative. It is also useful when there is fever. This herbs is not to be used during pregnancy.
- Olive Leaf Extract: Kills bacteria, fungi and exerts a strong antimicrobial effect. Olive leaf can be used for the common cold through to influenza.
- Licorice root: not only a delicious tea! Licorice exerts antiviral and antimicrobial activity and supports your immune system. It is also useful as an antitussive (suppresses coughing). Some people cannot take licorice. Please check with your naturopath or other health professional for guidance.
Immune Boosting Chicken Soup

Chicken soup is not just good for our souls! It is a good food when you are sick or well as it is easy to digest and full of good things for immunity and nutrition. Kids especially like chicken broth.
- 1 whole chicken or 1-2 kg chicken drumsticks (organic, free range)
- water
- 3-4 cloves garlic
- 5 cm piece of turmeric (peeled)
- 2-3 cm piece of ginger (peeled)
- large handful Italian parsley or cilantro
- 1 head cauliflower (approx 800g, cut into florets)
- 2 Tbsp ghee or chicken fat
- 2 large onions (chopped)
- 1-2 stalks celery (finely sliced)
- 1 leek (tough outer green leaves removed, finely sliced (wash carefully))
- 3-4 large carrots (sliced)
- 1 large turnip (cut into 2cm cubes)
- 2-3 sprigs fresh sage (leaves only, chopped)
- 2-3 sprigs thyme (leaves only, chopped)
- 1 sprig rosemary (leaves only, chopped)
- 6 large mushrooms of choice (sliced)
- 1 head broccoli (cut into florets, stalks peeled and thinly sliced)
- 1 small bunch leafy greens (kale, bok choy, spinach, etc, finely sliced)
- sea salt (to taste (approx 3-4 tsp))
- black pepper (to taste)
- Place the chicken into a large stock pot (6-8 litres), or divide between two 4 litre pots. Pour in water, leaving 5 cm space at the top. Place the lid on and bring to a boil, scoop off any scum, then reduce heat, cover and simmer for 1 1/2 - 2 hours or until chicken is soft.
- Preparing other ingredients:
- Place garlic, chilli, turmeric, ginger and parsley into food processor until finely chopped.
- Chop other vegetables and herbs.
- Place Blitz cauliflower florets in food processor with 200g of chicken broth and ghee/duck fat. Until combined.
- Cook 20 mins in a saucepan. Set aside.
- When chicken is finished cooking, remove with a slotted spoon and place into a dish to keep warm.
- Add chopped onion, celery, leek, carrots, turnip, sage, thyme, rosemary and dulse flakes/kelp to the broth. Continue to simmer with lid on for 15 mins.
- Add mushrooms, broccoli and leafy greens. Continue to simmer with lid on until all the vegetables are soft.
- Add in the mash and the reserved chopped herbs: garlic, ginger and turmeric. Turn off the heat, and stir through gently until combined.
- Season to taste with salt, pepper and cayenne pepper (if using).
- If using drumsticks, remove meat from bone and flake into soup in large pieces. Or if using a whole chicken, cut into pieces and add to soup. Stir through gently so chicken and veggies don't break up too much. Adjust seasonings as required
- Serve hot!