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Is Winter Running you Down? Here's your guide to creating the ULTIMATE immune boosting Salad!

Creating the "perfect" immune-boosting salad involves incorporating a variety of nutrient-rich ingredients that are known to support a healthy immune system. Here's the ultimate formula to put together your bowl of goodness!

Ingredients: 1. Leafy Greens:

  • Spinach

  • Kale

  • Rocket

  • Swiss chard

2. Colourful Vegetables (Rich in Vitamin C):

  • Capsicum (red, yellow, or orange)

  • Carrots

  • Broccoli

  • Red cabbage

  • Tomatoes

3. Citrus Fruits (Rich in Vitamin C):

  • Oranges

  • Grapefruits

  • Kiwifruit

  • Lemons or limes (for dressing)

4. Lean Protein (Essential for the building blocks of your immune system):

  • Grilled chicken breast

  • Tofu

  • Chickpeas

  • Lentils

  • Eggs

  • Lightly Stir fried Kangaroo

5. Healthy Fats:

  • Avocado

  • Nuts (almonds, walnuts, or pistachios)

6. Seeds:

  • Pumpkin seeds

  • Sunflower seeds

7. Dressing:

  • Olive oil (rich in healthy fats)

  • Lemon or lime juice (for a tangy flavour)

  • Garlic (antioxidant properties)

  • Fresh herbs (such as basil or parsley)

8. Immune Boosting Extras:

  • Garlic (immune-boosting properties)

  • Ginger (anti-inflammatory and immune-supporting)

  • Turmeric (anti-inflammatory)


  1. Wash and prepare the leafy greens, colourful vegetables, and citrus fruits. Chop them into bite-sized pieces and place them in a large salad bowl.

  2. Cook the lean protein (chicken, tofu, or chickpeas) as desired. Season with immune-supportive spices like garlic and turmeric.

  3. Add the cooked protein to the salad bowl.

  4. Cut the avocado into slices or cubes and add it to the bowl.

  5. Sprinkle the nuts and seeds over the salad for an extra crunch and dose of healthy fats.

  6. In a small bowl, whisk together olive oil, lemon or lime juice, minced garlic, and chopped herbs to create the dressing.

  7. Drizzle the dressing over the salad and toss everything together to ensure even distribution of flavours.

  8. Serve the salad immediately and enjoy as a nutritious and immune-boosting meal.

Remember that a balanced diet rich in a variety of nutrients is key to supporting a healthy immune system. While specific foods can contribute to immune health, overall lifestyle factors like getting enough sleep, managing stress, staying hydrated, and engaging in regular movement play a crucial roles in maintaining a strong immune system.

If you would like support to boost your immune system and get you feeling stronger, get in touch to book your appointment!


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