holistic health & pain managment
Immune system

Bugs Be Gone…. Immune Boosting Cauliflower Stew Recipe

So far I have managed to escape all major viruses, flu’s colds and infections for 18 months.  I may get a little sign of something ‘lurking’ such as the very slight sore throat or the sniffles, but with all the remedies in my toolkit (see the previous blog here), and a very healthy nutritious diet, most symptoms have miraculously vanished by the next day. This response is a powerful indicator that my immune system is healthy and working optimally.

Weakened Immune System

How different this was five years ago!  Colds, viruses, flu, chest infections, coughs and sinusitis infections plagued me throughout the winter and many times into the summer too.  An experience like this is a sign of a weakened immune system; so if you get sick more than once each season, and your colds last longer than a week, you need to work on strengthening it.  It is also worth mentioning, if we are not getting sick at all then this can mean your immune system is suppressed.

Immune Systems Can Be Improved

If you are concerned about your immune system, don’t despair.  Everyone is unique, and the reasons for a weakened immune system can be different for each person. But, if you are prepared to make some changes in your lifestyle, we have helped many clients improve their immune system, so please get in touch with us.

Freezing Conditions This February

February has arrived bringing some freezing conditions, and the reports suggest this will continue for the rest of the month.  So today, I am going share my delicious immune boosting warming stew recipe. This quick stew was just what I was craving for; nutritionally dense, rich in healthy fats and fibre and will give an instant immune boost which we all need at this time of year!

Cauliflower, Ginger And Turmeric Stew Recipe

cauliflower stew
cauliflower stew

Ingredients: serves approximately four people, double up for more servings, I always make extra and freeze in individual containers for lunches.

2 tablespoons of organic coconut oil

1 medium organic onion, finely chopped

3 ripe organic tomatoes, finely chopped

1 organic cauliflower, cut into small pieces

1 jalapeno, stemmed, seeded, chopped or  half teaspoon of organic cayenne powder

2 teaspoons fresh ginger or organic powder

2 teaspoons fresh garlic or organic powder

1 tablespoon cumin powder

1 to 2  teaspoon organic turmeric powder

1 teaspoon sea salt and plenty of black pepper (this helps the absorption of the Turmeric)

Fresh or frozen coriander (optional)


Step 1 – heat coconut for 30 seconds and add the onions, garlic, ginger and cook gently until soft.

Step 2 – Add the rest of the ingredient and stir well.  Add some water (I use coconut water) cover the pan with the lid and leave it to simmer for approximately half an hour making sure to stir it every few minutes.

Use your imagination and add other ingredients if desired, for example, rice, black bean, lentils or organic chicken, you could also add coconut cream or milk to make a more creamy textured stew.

Some Of The Nutritional Benefits Of This Stew

Cauliflower: Nutrient-dense cruciferous vegetable. It has 77% of the recommended daily value of vitamin C which is essential for the immune system. It contains other nutrients such as vitamin K, protein, thiamine, riboflavin, niacin, magnesium, phosphorus, fibre, vitamin B6, folate, pantothenic acid, potassium, and manganese. It’s also high in insoluble fibre which helps to keep the colon working optimally.

Coconut Oil: Coconut is rich in healthy fats including MCT (medium chain triglyceride) which is very beneficial for brain health as well as long-term energy.

Ginger: Aids with muscle pain and soreness. Warming to the body. Improves circulation as well as boosts immunity. Contains gingerol which is the main active medicinal component. Gingerol is a potent anti-inflammatory and anti-oxidant.

Turmeric: A powerful medicinal herb and research is proving it to be one the best natural anti-inflammatory medicines on the planet and now shown to help boost immunity. It’s a potent antioxidant that helps cope with stress.

Coriander:  It contains many nutrients, an excellent source of vitamin A which protest the integrity of mucous membranes in the mouth, nose, throat, lungs and digestive tract.  It’s also high in vitamin C which means our bodies respond faster to viruses and bacterial threats when our vitamin c levels are optimised.

Cumin: Rich in antioxidants and aids in digestion, boosts immunity, treats respiratory conditions, and has antiviral and antibacterial properties.


For consultations contact jennie@healthrise.co.uk