With the cold season rolling in (more than we are used to) it is important to stay on top of your immune system to: reduce your sick days at work, not miss out in college, and enjoy life in general!

Here is a recipe for a soup which as all good immune boosting properties that will help you fight bad bacteria, increase your antioxidants and energize you while you need it most.

Eat steaming hot to nourish  you from the inside out.

Serves 6

1 teaspoon coconut oil

1/2 bulb of fresh garlic, cleaned and chopped

1 large onion, chopped

5 small/medium sweet potatoes, peeled and chopped

1 heaped teaspoon of turmeric

2 small red chillies

1 large thumb size piece of ginger, peeled and chopped

2 cups of Shiitake mushrooms fresh or dried (if using dried, dehydrate in a cup with hot water before adding to your soup)

1 tin (400ml) of coconut milk

a good grinding of black pepper

salt to taste

Preperation:

Heat the oil in a big pot, when hot: add the turmeric and stir well.

Add the onion and garlic and sweat down till soft.

Grind a generous amount of black pepper on the mix.

Throw in the sweet potato and stir.

Scoop out the coconut milk and add to the pot. Stir until dissolved and add the mushrooms.

If used dried mushrooms, add the steaping water as well, otherwise add 1 1/2 cup of water to the soup.

Boil for about 20 minutes.

Blend the soup and season to taste… Enjoy!

(You may add some pumpkin seeds when serving to add extra zinc in this meal)

These no-bake Brownies are a delicious, moist and packed full of nutrients.

Ingredients:

2 cups Walnuts

1 cup Raw Almonds

2 cups Medjool dates

½ cup raw cocoa nibs

6tbsp raw cocoa powder

2 tbsp flavouring: sky is the limit here, think of bee pollen for immunity, goji berries as anti-oxidants,

desiccated coconut flakes to increase Omega-3, hemp seed for extra protein in your diet, or chia

seed for a mixture of added protein and Omega-3.

¼ tsp salt, preferably Himalayan pink rock salt.

Equipment:

Food processor/blender (I used my Nutri Ninja, it worked perfectly fine, but had to add the

ingredients in batches to get a smooth texture)

Baking tin lined with baking paper

Instructions:

1) Pit the dates, chop roughly and set aside

2) Chop the almonds roughly and set aside

3) Chop the walnuts roughly, transfer into food processor/blender and pulse/blend until finely

chopped.

4) Add the cocoa nibs, cocoa powder, salt, and 1 tbsp of the flavouring of your choice and pulse

until combined.

5) Add the dates handful by handful and blend until the mixture looks like cookie dough.

6) Transfer the mixture into a bowl, add the chopped almonds, fold into the mixture and press

into the lined baking tin. Smooth the top with the back of a spoon. Sprinkle on the rest of

the flavouring and gently press down.

7) Let set in the freezer for about 30 minutes.

What you will need

10 medjool dates (pitted)

1 cup chopped walnuts

½ tsp ground turmeric

¼ tsp rose essence

1tbsp coconut oil

4tbsp chia seeds for covering

2tbsp finely chopped rose petals for covering (the edible type)

Preparation

Mash up the dates with the walnuts, either with a blender or elbow grease. Once this mixture has the consistency you want, add the turmeric, rose essence and coconut oil and mix well. (use your hands if you like)

Mix the chia seeds with the chopped up rose petals and put in a flat dish, like a saucer.

Roll the mixture into balls the size of walnuts, roll around in the chia-rose petal mix to cover, enjoy!

If not eaten straight away, store in an airtight container in the fridge.

Ingredients

Rice wraps (2 would be a perfect lunch-size)

Sweet potato

Carrot

Cucumber

Herbs like: coriander or parsley

Lemon

1inch ginger

*note: you can get really creative here and mix around with different veg, herbs and even add a protein source.

Preparation

Cut all veggies in thin strips.

Steam the sweet potato in 4 minutes, making sure to rinse in cold water after. (this is to stop the sweet potato from cooking and so preventing them to get too soft)

Fill a bowl with hot water, cold enough that you can still put your hands in, and big enough for a rice wrap to fit.

Soak a rice wrap, depending on the heat of the water, for approx. 10-15 seconds, take out of the water and pat dry on a clean and dry kitchen towel.

Fill the bottom half with veggies/filling/herbs.

Grate some ginger over the filling mix and drizzle with some juice of the lemon.

Fold the sides of the wrap in first, then roll from the bottom up. (most packages will have images on how to wrap them)

Enjoy!