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immune soup

Cold and flu season is upon us. This is the time of year to keep your immune system in tip top shape. Including foods that activate your immune system to fight invaders can help keep you healthy.

I want to share with you my favorite therapeutic immune boosting soup recipe. Make it immediately when you or a family member feels run down. Each ingredient boosts immune health, and the bone broth base increases killer T cell activity to keep you healthy or help you recover quickly if you’re feeling run down. It’s fast, easy, delicious, comforting, and it WORKS. Makes enough for three meals.

Immune Soup (paleo, dairy free)

*3-4 cups bone broth (make it here or buy it here): chicken broth has been shown to increase killer T cell activity increase your immune’s system ability to fight bacteria and viruses.

*5-10 cloves minced garlic: garlic’s sulfuric compounds make it effective against bacteria and infection. I always use as much as I can possibly tolerate.

*1-2 shredded carrots: high in beta carotene that converts to vitamin A. One of beta carotene’s jobs is to support the body’s mucus membranes, which line the respiratory and intestinal tracts, making it harder for bacteria to enter.

*1 small yellow onion, chopped: onions, like garlic, contain sulfur compounds along with quercetin, allicin and anthocyanins, which have anti-inflammatory effects that fight infection and bacteria.

*8 shiitake mushrooms, sliced: mushrooms are powerful immune builders and have been used to fight tumors in cancer treatment.

*3 tbsp minced fresh ginger root: eases nausea, is warming if you have the chills, and is anti-bacterial and anti-viral.

*3 cups spinach: high in iron and antioxidants. Helps to build white blood cell production.

*juice of one lemon (optional): high in vitamin C

immune boosting spices: curry, turmeric, black pepper


Coat a dutch oven or stock pot with coconut oil (anti-bacterial and anti-viral) over medium-high heat. Add carrot, onion, garlic and ginger. Cook til soft, about 5 minutes. Cover with broth. Turn down to simmer, and cook about 15 minutes or until vegetables are soft. Add spinach and mushrooms and cook an additional 5 minutes until done. Add curry powder, turmeric, and sea salt to taste. Remove from heat; add optional lemon juice. Serve piping hot and enjoy.

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