Fight Those Winter Bugs – Top Tips for Immune Support

Fight Those Winter Bugs – Top Tips for Immune Support

Our immune systems get a real workout at this time of year with cold, flu’, and tummy bug germs thriving in warm, dry, centrally heated homes and offices.  It’s a good idea to top up on immune-supporting nutrients to give your system the best chance of fending off these invaders as much as possible.

Here are 4 simple ways to nourish your immune system this winter…


Need more?  Try these too:

Vitamin C has powerful anti-viral action, particularly against the flu’ viruses.  Food sources include watercress, peppers, kiwi, berries, peas, parsley, broccoli, and lemons.  If you’re at high risk of infection consider using at least 1000mg per day of ascorbic acid or Ester-C.

Zinc may help to reduce the severity and shorten the duration of colds.  Food sources include poultry (chicken soup really can work wonders), pumpkin seeds, red meat, and cashew nuts.  Zinc citrate lozenges are a quick way to boost levels and helpful at the first tingles of a cold.

Echinacea has a long history of traditional use for respiratory infections like colds and flu’.  Go for an organic whole herb extract that contains the natural balance of active compounds; A.Vogel do tinctures, tablets and a throat spray in their excellent ‘Echinaforce‘ range.  It’s a winter staple in my remedy cupboard!

Do you have a favourite  cold and flu’ remedy?
Come and tell us over in the Facebook group and find out more winter health tips and nourishing recipes!


Spiced Split Pea Dahl – from The Greedy Wordsmith’s kitchen

Expert cook and food writer Claire Davies, aka The Greedy Wordsmith, has been writing a few recipes to share with you all.  Claire is a whizz when it comes to food history and spends her time running cookery workshops (if you’ve ever wanted to learn how to make proper bread, go see Claire!) and writing blogs and copy for a wide range of food businesses.

Find out more over at her website

Over to Claire…

Humanity has a long history with dried peas. For the Anglo Saxons, peas and beans acted as the main protein source between the rare occasions that meat was available. They still act as a vital food stuff on the Indian sub-continent where a large percentage of the population honour a vegetarian diet as part of their religious tenet.

The high levels of protein, dietary fibre and complex carbohydrates work hard to help you feel full for longer and ward off any snacking tendencies later in the day. Nutritional analysis also shows split peas to be a great source of thiamine (B1) and many of the minerals required for a healthy life.

This split pea dahl recipe makes a great lunch option with rice or flatbreads. It is a beautiful example of how we can create delicious meals with a few simple ingredients and only a little time.

Serves 3 (main) or 6 (side)


300g yellow split peasTurmeric photo

A bay leaf

2 brown onions

2-3 cloves of garlic

Inch long piece of fresh root ginger

1 green chilli

1 ½ tbsp. of cumin seeds

1 tsp of turmeric

1 tsp of garam masala

Organic ghee (dairy-free or vegan? Opt for cold pressed rapeseed oil)

Salt and pepper to taste



Before making the dahl – place the split peas in a bowl and cover with water. Soak overnight or at least four hours.

Drain and rinse the peas. Place them and the bay leaf in a pan with one litre of cold water. Bring to the boil, reduce and simmer gently for around 35 minutes or until the peas are cooked through and can be squashed with a wooden spoon.

Prepare the remaining ingredients. Peel and finely slice the onions, garlic and fresh ginger. Dice the green chilli.

With a little ghee / rapeseed oil – fry the onion and cumin seeds before adding the garlic and ginger. Fry for a further five minutes or until golden brown.

Take a wooden spoon or potato masher and break down the split peas. Add a little hot water until it reaches the desired consistency. Return your dahl back to a gentle heat and stir in the turmeric, garam masala and onion mixture. Taste. Season with salt and pepper if required and drizzle over a little cold pressed rapeseed before serving.