5 Immunity-Boosting recipes for your Child this Winter

Cold and Flu come uninvited, and become but inevitable friends for kids in winters. You would surely dislike playing the role of Florence Nightingale when you could be sitting near the bonfire enjoying a luscious bar-be-que spread.


So why not follow these power packed immunity boosting recipes, to help reduce their number of sick days, and to ward off germs and keep your kids fit and healthy in the cold winter months.


1. Red-Pepper Carrot Soup


Carrot Soup

The slow roasting bell peppers give the soup a rich flavor and smooth texture. High in antioxidants such as lycopene and carotene, the recipe prevents cardiovascular diseases and increases the immunity against cold and flu during winters.

Serves: 6


2 large red bell peppers (1 lb.), plus slices for garnish, optional

2 Tbs. olive oil

1/2 tsp. curry powder

1 bay leaf

1 large onion, sliced (2 cups)

2 large carrots, sliced (1/2 lb.)

4 cloves garlic, peeled and sliced

1 tsp. salt

2 Tbs. lemon juice


Roast bell papers in an oven preheated to 350°F until the skin is blackened and wrinkled. Move to a bowl, cover with plastic wrap and allow to steam. When cool, de-seed the bell peppers and remove the skin. Heat oil over medium heat, add bay leaf and curry powder and stir for 10 seconds. Add carrots, onions, salt and garlic and cook for 10 minutes. Add 4 cups of water, bring to boil and then allow it to simmer for 25 minutes.


Blend mixture, add bell peppers and make it into a smooth puree to be served hot.


2. Blueberry Maple Fool


According to experts, a daily dose of 7 oz of fresh yogurt is equally efficient in boosting immunity as probiotic pills. Yogurt can be combined with Vitamin C rich mulberries and maple syrup to taste divine and be used as a good source of zinc too.

Serves: 4 

1 teacup of good-quality live natural yoghurt

2 tablespoons fresh blueberries

4 tablespoons blueberry jam

8 tablespoons maple syrup

4 sprigs of fresh mint

Fill up small dessert bowls with fresh yoghurt and top off with blueberry jam. Cover with ample maple syrup and garnish with a sprig of fresh mint.


3. Fruit Salsa


Fruit Salsa

Promising to vanish in ten within of being served, fresh fruit salsa is one of the most effective recipes for boosting the immunity in children in the wintery days.

Serves: 4


2 medium apples, cored

1 cup (250 ml) peaches, fresh or canned

1 kiwi, peeled

1 cup (250 ml) strawberries, fresh or frozen

2 tbsp (30 ml) strawberry (or other) jam

1 medium orange, peeled

2 tbsp (30 ml) brown sugar


Chop all the fruits finely and pass it through a food processor to attain the consistency of regular salsa. Mix together brown sugar and the jam in a bowl and add in the fruit mixture. Serve with crackers or cinnamon tortilla crisps coated with sugar.


4. Green Smoothie


Boosting the immune system to remain free of viral fever, cold, cough and flue during winters was never easier. Containing antioxidants and all required vitamins, this Green Smoothie proves to be a favorite with moms and her kids alike.

Serves: 2


2 cups spinach
1/4 cup carrots
1 banana
1/2 cups orange juice
1 cup water
2 cups frozen strawberries
1/2 cup frozen blueberries


Blend all the ingredients well to a smooth consistency and serve with a sprig of fresh mint and lime wedge.


5. Rosemary Roasted Almonds


Roasted almonds are a hot favorite among children and make a delicious and nutritious snack along with improving the overall immune system during winters. Helpful in reducing inflammation and warding off common cold and flu, almonds contain natural chemicals which fend of viral attacks and improve the performance of white blood cells. 


Serves: 8 – 10


1 tablespoon extra-virgin olive oil
1 tablespoon finely chopped fresh rosemary

3/4 teaspoon sea salt
1 teaspoon chili powder
250g whole almonds
Dash of ground black pepper


Add together all the ingredients in a bowl and toss well to coat. Arrange this nutty mixture on a baking sheet well lined with aluminum foil and bake in a preheated oven for 5-10 minutes at 200 degrees. Cool to room temperature and serve.


These tried and tested immune boosting recipes are not just loved by the kids but are also easy and quick to make. So just go ahead and give your precious angels that much needed extra boost as the mercury dips lower.



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