Immunity Boosting from the Inside-Out

Immunity Boosting from the Inside-Out

Hi everyone!

With winter well and truly settling in, I’ve found myself fighting off colds and flus left, right and centre and it’s more important than ever to look after yourself. I find that factoring a little bit of extra sleep can really help during the cold months, as well as staying warm and dressing for the weather. One main thing I do during winter to stay well is to increase my intake of immunity-boosting foods and vitamins! One of my go-to recipes for winter is my winter nourish bowl - it has broccoli, a cruciferous vegetable, sweet potato and pumpkin - which are known to help the immune system. Garlic, turmeric, lemon and miso don’t only add great taste - they can also help your body fight off infection! Hope you love my favourite recipe for keeping the nasty cold away.
- Lisa x  

 Winter Nourish Bowl (serves 2)

  • 1/3 head broccoli
  • 1 cup sweet potato, chopped into large chunks
  • 1 cup pumpkin, peeled and chopped into large chunks
  • ½ tsp turmeric powder
  • 1 clove garlic, peeled and minced
  • 2 tbsp olive oil
  • 200g firm tofu
  • ½ cup spinach, packed
  • 1 cup brown rice, cooked
  • ½ lemon, sliced into wedges 

Miso dressing

  • 1 tsp miso paste
  • 2 tbsp tahini
  • ½ tsp coconut sugar or honey
  • 3 tbsp water 


  1. Preheat oven to 180C. Spray a baking tray with oil or line with baking paper.
  2. In a bowl, combine garlic, turmeric and 1 tbsp olive oil. Toss sweet potato, broccoli and pumpkin in mixture. Season with salt and pepper.
  3. Place sweet potato, broccoli and pumpkin onto baking tray and roast for 30 minutes.
  4. Meanwhile, slice tofu into rectangles. Heat a large non-stick frying pan and the remaining tbsp oil on high heat. Add tofu and cook for 3-5 minutes on both sides. Season with soy sauce or salt and pepper.
  5. Mix together dressing ingredients, adding water gradually until you reach your desired consistency.
  6. Once vegetables are roasted and tofu is cooked, you can assemble your bowl! Rice at the bottom and tofu, roasted vegetables and spinach on top. Serve with a drizzle of dressing and a wedge of lemon - enjoy!
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