Essential Ingredients for a Healthy Immune-Supporting Kitchen

This is probably one of my most requested posts from my nutrition clients so today I wanted to share with you my list of top ingredients you should be stocking your kitchen freezer and cupboards with just now, as well as a few key fresh foods, herbs and supplements.


As time goes on during the current pandemic, we may have problems getting some of the fresh stuff we want. Anti oxidants from dark coloured berries are absolutely vital for a fully functioning immune system. Think colours in our diet. Its the key to a wide range of vitamins and minerals needed to keep us in tip top condition to prevent or aid recovery from bacteria and virus’s such as Corona. The more stress we put through our body, whether that be worry and anxiety, exercise, processed foods, alcohol, smoking, sickness or long term use of medication, the more free radicals we will produce. To overcome this and create harmony once more in the body we must match 1 to 1 with antioxidants to stabilise these molecules and make them safe and harmless our cells and DNA.


Important freezer ingredients to stock up on:


  • Berries/ Strawberries - high in antioxidants and vitamin C

  • Banana (peel and store in a container) - great for smoothies or banana bread, reduces waste and high in potassium vital for muscle activation, BP, water retention and kidney function.

  • Broccoli - high in Vit C, K & A for immune function, especially good for respiratory health, the core holds the most benefits.

  • Peas - high in Vit C, K & A, and good for blood sugar control

  • which assists in reducing stress on the system. Ideal for a soup and marries brilliantly with mint which aids digestion and calms the stomach, adding nervous system benefits.

  • Cooked apples – these help calm the gut lining and the nervous system. Freeze in portions to take out and heat for breakfasts or desserts. Serve hot with seeds or granola and cold yoghurt or kefir to add a further gut/ immune busting element with fibre and probiotics.

  • Avocado - add to smoothies for good fats, needed for every metabolic reaction in the body

  • Assortment of coloured veg, green for oxygenation, red for blood and heart.

  • Organic Bones – to make healing and rejuvenating bone broths. Packed with the essential vitamins and minerals in their most absorbable forms to see us through any illness, support immunity and liver health.

  • Niki’s Superfood Raw Cakes & Chocolates! Follow my food workshops next week to know how to make these. Remember, nuts don’t freeze but remain fresh in the freezer!



Important cupboard ingredients to stock up on:


  • Manuka Honey – the higher the ‘Active’ or ‘MGO’ the more powerful the antibiotic properties. Do not heat over 35 degrees as these properties are lost and you are wasting your money! Aim for 25+ at least

  • Cacao powder & cacao nibs - these are a great antioxidant and good for brain health and happiness for the nervous system.

  • Açai berry powder – super high in vitamin C

  • Cranberries & açai berries - high in Vit C.

  • Clear Springs Sea Vegetables or Dried Pulse - high in minerals and antioxidants for healing and immunity. Add to broths, soups, salads and stews.

  • Matcha - huge antioxidant and high in L-theamine to calm the nervous system and promote clarity of the mind.

  • Maca - a natural protein for strength & endurance.

  • Pomegranate Molasses - high in vitamin C, use on salad and in sauces.

  • Coconut oil - contains anti viral properties.

  • Nuts & seeds including cashews (recovery/ relaxation), pumpkin seeds ( healing and immune), Brazil & walnuts (head head & nervous system), chia seeds ( high fibre & anti inflammatory).

  • Nut milks & nut butter - hemp, almond, cashew, oat.

  • Nutritional Yeast - to make vegan cheese, pesto high in b12 essential for brain and heart health.

  • Whole Grains – high in fibre to balance blood sugar and give slow release energy, support gut health and feed good bacteria.

  • Bullion Stock - just extremely useful!!!



Immune Supporting Teas:


  • Nettle tea - for liver support

  • Elderflower, Yarrow & Peppermint – you can call herbalist Caroline Daniels (07736964479) to order this. It is incredible to open the airways and chest. Noticeable improvements in breath immediately and safe for children

  • Echinacea tea – supports immune system safe for kids (avoid with autoimmune disease)

  • Green & matcha teas – powerful antioxidant

  • Turmeric Latte – watch my Facebook live next week for the recipe

  • Camomile – to promote calmness, support nervous and immune health

  • Liquorice – to support adrenals in stressful times



Herbs and Spices - buy organic where possible, fresh if it’s available but dried herbs and powder will also work.


  • Garlic – antibacterial, fungal, parasitic and viral. Good probiotic to strengthen gut health. If it causes bowel irritation stop using it.

  • Turmeric - to add to curries, broths, tea, lattes where you can. Must be combined with ginger and a fa, and to make it more absorbable, add black pepper, although this can react with some people! It’s a massive anti inflammatory.

  • Ginger - is also anti-inflammatory and used with cold and flu tonics. Some people may feel nausea through this sickness with their compromised digestion. Ginger is known for its anti nausea properties.

  • Thyme – used as a decongestant of mucus on the lungs, aids respiratory health. Good in broths, soups, stews, teas and cough medicine.

  • Oregano - high in vitamins A, C, E, and K, all of which are good for your immune system, and has anti- inflammatory, anti-microbial, and anti-fungal effect

  • Coriander – high in Vit C & A for immune boosting properties & promotes liver health.



Fresh Foods:

  • Mushrooms – the power house of beta glucans to support the immune system in the best way. Get it in your foods, even if you don’t like them. Blend in your soups, chop into stews, marinate in miso and tahini with lemon to get a combination of good fats, Vit C, betaglucans and prebiotics in one sitting!

  • Pineapple – the core is the most beneficial for respiratory health, containing something called Bromaline. Juice the core and slice the flesh into pieces. Try grilling it with cinnamon sprinkled over it, it’s lovely and this spice reduces insulin spikes!

  • Oranges - the great thing about oranges is, if you eat them whole as nature intended, the white fibre in the orange stops us having an insulin spike whilst enjoying the benefits of high vitamin C for our immune system.



Supplements I highly recommend:


Nano Silver - This has been used as a natural antibiotic for centuries. It’s antiviral, bacterial, parasitic and fungal properties will kill only bad bacteria and leave our good bacteria alone to keep our immune systems healthy. The nanoparticles are small enough to travel through the body and not be stored in the body to cause damage. It is good that the BBC highlighted the point that not all colloidal silver products are safe to drink. If the molecules are bigger than 20 mmol they can get stuck in our system and damage the liver.


I have put a range of the Health Factory nano silver products on my website which you can order here. To say there was a major influx of orders since Corona is an understatement, showing testament on how pure and beneficial people find these products. The company has finally caught up with the demand in orders this week, thankfully! The nasal spray is very useful for those with respiratory weaknesses, smokers, asthma sufferers to keep the windpipe squeaky clean, this contains zinc as well as silver to help heal nasal cavities and broken membranes. The hand sprays are useful to carry in your bag and use as soon as you have been shopping, spray the car wheel and your face regularly when out and about. The larger ENT sprays also contain Zinc, a mineral that supports healing and immunity. As the virus appears to be getting into our systems through the soft tissues in our mouth, nose and eyes, this spray covers all bases. I have heard more and more that hands are getting sore now with all the washing. By replacing sanitisers and harsh soaps with gentle chemical free soaps and spraying with zinc and silver is proving to be less harsh on our skin. An added bonus is our complexions will be lovely with zinc healing spray on them.


Also get some probiotics to give your immune system a good foundation. Your immune system starts in the gut and good bacteria is the first line of defence. I’m highly recommending BioKult probiotics as a good general probiotic to start with. They have some great combinations of Vit D ( vital for immunity and staying indoors will not be helping our Vit D Levels) and Prebiotics to feed the good bacteria and allow them to stay and colonise initially. They are also very affordable, and can be purchased here.


Please contact me to ask which probiotic would best suit you. There are so many on the market and depending on your situation I can direct you to one that will serve you best. I am happy to do 15 minute consultations for immediate advice on supplements.


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