As the weather cools and the sniffles start creeping in, I find myself naturally shifting how I cook, what I reach for, and how I take care of myself and my family. Instead of waiting for someone to get sick, I try to build up our immune systems from the inside out, starting right in the kitchen.
This isn’t about loading up on supplements or buying anything fancy. It’s about going back to the basics: whole foods, warm meals, and ingredients that nourish and protect during the colder months.
Here are a few of the immune-supporting foods we rely on in our home once fall and winter roll in.
Honey Lemonade (A Few Times a Week)
Forget the powdered lemon drinks and sugar-filled “immunity boosters.” My go-to? Fresh lemonade with honey.
I squeeze a lemon into a jar (whatever container you use), and then throw in the squeezed lemon. Use a separate container to add some warm (not hot!) water, and stir in a spoonful of raw pure honey. Pour the honey water into the lemon jar, and add more cold water to your taste. That’s it. We drink this a few times a week, sometimes daily when something’s going around.
Lemon gives us vitamin C and helps the body absorb iron, while honey soothes the throat, provides antioxidants, and has natural antibacterial properties. Just be sure to choose raw, local honey if possible. If someone’s sick, you can use Manuka honey. It’s especially good for anti-inflammation. Always refrigerate your lemons so they last longer during the winter season.
Ginger in Everything (Well, Almost)
When it’s cold outside, I want heat from the inside. Ginger is one of my favorite ways to do that. It’s warming, comforting, and packed with anti-inflammatory and antioxidant power.
I add grated or sliced fresh ginger to:
- Hot soups (especially meat-based broths)
- Stir-fries and stews
- Herbal teas with lemon and honey
- Warm oatmeal with cinnamon and apples
Ginger is especially great in homemade soup when someone in the house is starting to feel off. It’s like wrapping your immune system in a little wool sweater.
Beef Stew: Warming, Filling, and Full of Protein
Protein is easy to forget when we’re thinking about immunity, but it’s essential. During fall and winter, I love making a hearty beef stew with root veggies like carrots, parsnips, potatoes, and even sweet potatoes.
Not only does it fill the house with the best smell, it also gives us:
- Iron and zinc from beef (both help your immune system work properly)
- Vitamin A from root veggies, which supports healthy skin and mucous membranes (aka your body’s first line of defense)
- Collagen and minerals if you use bone broth as a base
I make a big batch and eat it for days. It’s one of those meals that tastes even better on day two.
Mushrooms: The Forgotten Superfood
I don’t think mushrooms get enough credit when it comes to immune health. Shiitake, maitake, and even common button mushrooms contain beta-glucans and other compounds that support immune function.
When I can, I sauté mushrooms with garlic and thyme and add them to:
- Eggs in the morning
- Stir-fries
- Soups
- Grain bowls with brown rice and roasted veggies
- Pasta
They’re hearty, earthy, and incredibly grounding for cooler-weather meals. My kids love pasta. It’s a great way to have them eat some mushrooms along with pasta.
Bonus Foods I Love in Cold Months
Here are a few more staples I reach for regularly:
- Garlic: Antimicrobial and immune-supportive. Chop it and let it sit for 10 minutes before cooking to activate its natural compounds. If you dare enough, eat sliced raw garlic to make it more effective.
- Bone broth: Rich in amino acids and minerals. I sip it straight or use it as the base for almost every soup or stew.
- Citrus fruits: Oranges, grapefruit, clementines. These are like little sunshine bombs of vitamin C and hydration.
- Sweet potatoes: High in fiber, vitamin A, and absolutely delicious roasted with a little olive oil and cinnamon.
Get Your Kids Involved
One of my favorite things? Letting my kids help with prepping these nourishing foods. Squeezing lemons, peeling ginger, stirring honey into water, or pressing the “blend” button for smoothies. They love being part of it.
I also keep things simple with DIY snacks like:
- Apple slices with nut butter
- Frozen fruit blended into popsicles
- Baked pears with cinnamon and a drizzle of honey
Little hands love to help. And they’re more likely to eat something when they’ve had a part in making it.
Final Thought: Food Is Medicine (But Also Comfort)
Fall and winter naturally push us indoors, closer to our kitchens, and more aware of how we’re feeling. Instead of dreading the cold season, I’ve started to embrace it as a chance to nourish deeply, to slow down, simmer something on the stove, and give our bodies what they need to feel strong and supported.
So here’s to lemon and honey, steaming soup, warm mugs, and little food rituals that help us stay well, body, mind, and spirit.