8 Immune System-Boosting Recipes

Follow the path of most resistance with these tasty recommendations from some of the world’s top chefs.

Scott Draper

Signature Garden Vegetable Risotto

By Ales Maurer, The  Lygon Arms, Broadway, Worcestershire 

Adam Lynk

1 shallot, 1 clove of garlic, extra virgin olive oil, white wine, 500g Arborio risotto rice, 1 carrot, 2 shallots, 1 stick of celery, 1 leek, a handful of parsley stalks, 1 bunch of chopped asparagus, 1 diced courgette, 3 finely chopped spring onions, peas, parmesan


  • Finely chop 1 shallot and 1 clove of garlic
  • Sauté on 2tbsp of extra virgin olive oil until soft without colour
  • Add 500g Arborio risotto rice and sauté for a further two minutes.
  • Add 200ml of good quality white wine and reduce down, stirring occasionally
  • When the rice is dry, add 500ml of vegetable stock and simmer until all liquid has nearly dissolved.
  • For the vegetable stock, Wash, peel and roughly chop 1 carrot, 2 shallots, 1 celery, 1 clove of garlic, 1 leek and a handful of parsley stalks and place in a saucepan with 1 litre of cold water. Bring to the boil, simmer for 20 mins and pass through a fine sieve.
  • Taste the rice and add more stock depending on how soft you want the dish
  • Add 1 bunch of chopped asparagus, 1 diced courgette, 3 finely chopped spring onions and cook for 5 minutes, stirring it occasionally
  • Add 100g of fresh or frozen peas and 100g of finely grated parmesan.
  • Season according to your taste.
  • Before serving, stir in a handful of finely chopped parsley and place in a pasta bowl.
  • Finish with grated parmesan and a splash of extra virgin olive oil.

Greek Courgette Balls

By Executive Chef Babis Koukoudaki, Andronis Concept, Santorini, Greece


1kg of moderate sized courgette, 250g soft feta cheese (crushed), 100g flour for all uses, 50g of self-rising flour, 1/2 bunch of fresh mint (the leaves, finely chopped), 1/2 bunch of parsley (finely chopped), 50g of chopped dill, 2 eggs, salt, freshly ground pepper, olive oil (for frying)


  • Slice the courgette using a grater, put them in a strainer, salt them, stir and leave them for 15 – 20 minutes to dry.
  • Squeeze them well with your hands and put them in a large bowl.
  • Add the feta cheese, flour, herbs, eggs, pepper and some salt.
  • Gently mix and make walnut-sized courgette-balls, roll them in flour and shake them to rinse off the excess flour.
  • Pre-heat the olive oil and then fry the courgette balls until they become golden in colour.
  • Lay them on a napkin to absorb the excess oil, add the dill and serve

Hearty And Nourishing Chicken And Rice Soup

Chef Christopher Dougan, Links House at Royal Dornoch, Scotland

Medium-sized chicken, 2 carrots, 2 sticks of celery, 1 onion, 1 leek, 2 sprigs of rosemary (dried optional), 4 sprigs of thyme (dried optional), 5 litres of water, 100g of rice, salt and pepper to season.


  • Place the chicken in a large pan & cover with the water, bring to a gentle simmer and cook for 40mins to 1 hour.
  • Whilst the chicken cooks, peel and rough-cut the veg to about half a centimetre.
  • Remove the leaves from the thyme and rosemary and chop fine.
  • Remove chicken from the stock.
  • Remove the breasts and the legs for use another time.
  • Allow the carcass to cool a little and pick away any remaining meat from the bones.
  • Continue to reduce the stock by ⅓ to infuse the flavour.
  • In a separate pan, begin to sweat the vegetables on a medium heat (seasoning at this stage helps infuse more flavour).
  • After a few minutes, add the rice, rosemary and thyme.
  • Cook for a further few minutes until the rice is translucent.
  • Add the picked chicken meat and stock.
  • Season and simmer for 20-30 minutes (until the vegetables and rice are cooked).
  • Crusty bread and butter completes the dish.


Pumpkin Soup with Gorgonzola Fondue and Hazelnuts

By the Il Pampero restaurant at The Hari, London 

1 medium white onion, 2 butternut squash, 1 pinch of sugar, 3 table  spoons of evo oil, salt and pepper, 50g gorgonzola cheese, 50ml double cream, 3 tablespoons of peeled hazelnuts.


  • Preheat oven to 180 degrees
  • Halve the pumpkin and scoop out the seeds
  • Place the pumpkin on an oven tray and season with half of the oil, salt, pepper and sugar
  • Roast for 35 minutes or longer, until the orange flesh is easily pierced through with a fork. Set aside to cool for a few minutes.
  • Heat the remaining olive oil in a large pot
  • Add the chopped onion and let it cook until translucent.
  • In the meantime, with a spoon, peel the pumpkin skin off the pumpkins and discard the skin.
  • Add this pulp to the pot, using a stirring spoon to break up the pumpkin
  • Pour in some water and bring the mixture to boil, then reduce heat and simmer for about 10 minutes.
  • While the soup is cooking, pour the double cream and gorgonzola cheese in a pot and let it slowly melt.
  • Once the pumpkin mixture is done, remove the soup from heat and blend it with an immersion blender. Taste and adjust if necessary.
  • Transfer the puréed soup to a serving bowl and garnish with the fondue and grounded hazelnuts.


Vegetarian Carrot and Ginger Soup Recipe

By Rancho La Puerta, Mexico

   Scott Draper

2 tablespoons olive oil, 1 medium onion, diced (about 1 cup), 1-inch ginger, peeled, 2 garlic cloves (chopped), 1-pound carrots, peeled and diced*, 1 tablespoon ground turmeric, 1 tablespoon ground cumin, 1 teaspoon smoked paprika**, 2 cups of organic coconut milk, 2 cups vegetable broth or water, salt and pepper to taste, ¼ cup chopped basil, ¼ cup toasted pumpkin seeds.


  • In a medium soup pot, add the olive oil and caramelise the onion over medium heat.
  • Stir in ginger and garlic.
  • Add carrots and cook till golden brown.
  • Add turmeric, cumin, paprika, coconut milk, and vegetable broth. Bring to a boil.
  • Once the soup boils, reduce heat to simmer.
  • The carrots are done when they’re tender when you poke them.
  • Blend the soup with an immersion blender until it’s creamy and smooth.*
  • Season with salt and pepper to taste.
  • Serve with basil and pumpkin seeds.
  • For a fun twist, substitute half the carrots for banana squash, sweet potato or winter squash


Panzanella Salad & Burrata Cheese

By Executive Chef: Adriano Venturini, Eden Roc Cap Cana, Dominican Republic

1 small loaf of country-style bread (about 2-3 days old), 1 small cucumber, 1 large red onion, 3 very ripe tomatoes, 5 tablespoons extra virgin olive oil, 3 tablespoons red wine vinegar, 2 tablespoons capers (rinsed and drained), 1-2 teaspoons sugar (to taste), 12 basil leaves, roughly crushed.


  • Cut the loaf into large cubes.
  • Roughly chop all vegetables.
  • Place the fresh cucumber, red onion and tomatoes in a large bowl and add the bread.
  • Mix well with your hands and season with salt and pepper.
  • Whisk the olive oil, red wine vinegar, capers, sugar and some salt and pepper together and add to the bowl with the basil.
  • Give it a good stir, then cover and leave in the fridge overnight for the flavours to mellow. The bread should feel moist but not soggy.
  • Put on top of Panzanella burrata cheese with mesclun salads seasoned and Buon Appetito for a healthy and hearty meal.

Roasted Sweet Potato and Chicken Curry

By Kimberley O’Brien, Naturopathic Doctor at Mountain Trek, Nelson, Canada


1 white sweet potato, 1 orange sweet potato, 1 acorn squash, 3 tbsp olive oil, 1 tbsp curry powder, ½ tsp sea salt or Herbamare, ¼ tsp black pepper, 1 large yellow onion (diced), 10 crimini mushrooms (sliced), 4 chicken breasts (approximately 800 grams), 1 tbsp ginger (grated), 1 tbsp garlic, grated or minced (3-4 cloves), 2 tbsp curry paste (red or massaman), 2 tsp curry powder, 1 tsp sea salt or Herbamare, ½ tsp black pepper, 1 can full-fat coconut milk, cooked brown rice (optional).


  • Preheat your oven to 400 “F.
  • Peel and chop the sweet potatoes and acorn squash into bite sized pieces.
  • In a large bowl, combine the sweet potatoes and squash with the olive oil, curry powder, salt and pepper.
  • Distribute onto 2 large baking sheets lined with parchment paper, and bake for 40 minutes stirring once halfway through.
  • While the sweet potatoes and squash are baking, chop your onions, mushrooms and chicken breast.
  • Heat your coconut oil in a large wok over medium heat, and add the onions and mushrooms. Cook 5-6 minutes, stirring regularly.
  • Add garlic, ginger and chicken before covering the wok with a lid to continue cooking.
  • After 3-4 minutes, stir and add your curry paste, curry powder, salt, and pepper. Cover and continue cooking until chicken is cooked through.
  • Add the baked sweet potatoes and squash to the curry in the wok, along with your can of coconut milk. Stir to combine and serve. A side of brown rice or another gluten-free grain like quinoa or millet is optional.

Tuscan Bread and Tomato Soup

By Luigi Incrocci, Executive Chef at Il Giardino Restaurant at Sina Villa Medici, Florence

1 kg ripe tomatoes, 350 gr Tuscan bread, 20 leaves of basil, 150 gr chopped Tropea onions, extra virgin olive oil, salt, pepper, vegetable broth.


  • Wash the tomatoes and plunge them into boiling water for a few seconds.
  • Remove the skins and put through the food processor.
  • In a saucepan, heat 3 tablespoons of extra virgin olive oil and the chopped Tropea onion.
  • Add the broth and let it simmer until the onion is soft.
  • Add the tomatoes and raise the heat.
  • Cook for 5 minutes to allow the sauce to thicken slightly and add salt and pepper to taste.
  • Add the thinly sliced bread and the basil chopped into thin julienne strips.
  • Lower the heat and mix well, making sure the soup does not stick to the bottom of the pan.
  • Keep adding hot broth and stirring regularly for 30/40 minutes or until the soup has a nice smooth consistency.


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