We are all continuously exposed to infectious pathogens. So why is it that some kids come down with every bug about and others don’t? The single most important barrier between your child and nasty winter bugs is their very own immune system. So here are my top 10 tips to support the functioning of your child’s immune army to keep your kids well this winter.


1) Focus on feeding them a variety of seasonal, local, whole foods

Food that is in season and locally grown is definitely the most nourishing. Here in Australia we are blessed with an abundance of fresh produce, so there really is no need to buy imported food. Shopping at your local farmers market is the simplest way of ensuring that you are eating food at its absolute freshest and most nutritious. All of the fruits and vegetables that are in season at this time of the year are immune supportive including apples, citrus (add zest where you can for an extra immune boost) and green leafy vegetables (homemade pesto, recipe on my website, is a great way to get greens into kids). Nature has given us these foods at this time of year for a reason, so tuck into this season’s finest produce to stay well this winter.


2) Include a little protein with each meal and snack

Your child’s body uses protein to build new cells (for growth), including immune cells. Protein cannot be stored so in order for your child’s immune system to function at its best, they need to be eating protein regularly. In clinical practice, it is very common to see children who are frequently unwell, lacking protein in their diet. For more on protein and how to include visit www.wellnourished.com.au.


3) Limit sugar

Sugar weakens immune responses and increases infection time. Sugar is the number one enemy when it comes to immune function. Sugar inhibits phagocytosis, the process by which viruses and bacteria are engulfed and then literally chewed up by white blood cells. Sugar also adversely effects the good bacteria in our gut (see more below).


4) Treat their gut ‘well’

The health of your child’s immune system is largely dependent upon the integrity of their gut. Approximately 70-80% of immune function originates from our gut, so supporting its health is critical.

Two of my favourite remedies that support the health of your child’s digestive system include:

  • Bone broth heals and repairs the digestive system, whilst providing tiny bodies with all of the nourishment they need to stimulate strong immune responses. It takes minutes to prepare and truly is “nature’s penicillin” (recipe at www.wellnourished.com.au). It is also a wonderfully soothing, hydrating and healing remedy for kids when they are sick and don’t feel like eating – plus it is super delicious too. Stock your freezer so you always have it on hand.
  • Probiotic foods and supplements. Foods to support the growth of gut flora include fermented vegetables (sauerkraut, kim chi), miso, kombucha, kefir (water or dairy) and yoghurt. Targeted, good quality probiotic supplements are important, especially after antibiotics. Antibiotics can adversely impact on gut health for up to 12 months post medication. To be honest, most people benefit from probiotic supplementation, kids included. Different strains of probiotics are required to achieve various results. In our fridge, we have a general wellbeing probiotic and one specific for the first signs of gastro. Talk to your Naturopath or qualified health care practitioner for further advice on the best supplement for your child (I use practitioner only products, but Inner Health is the best quality retail product that I’m aware of).


5) Other foods that are particularly beneficial to support immune balance include:

  • Coconut milk and coconut oil

The principle medium chain fatty acids in coconut are lauric and capric acid. Lauric acid is also found in breast milk. Both are anti-inflammatory, anti-microbial and healing to your first line of immune defence; your digestive system.

  • Garlic

Add garlic to everything you cook. Studies suggest that consuming garlic daily may prevent and also shorten the duration of colds. Include it where you can.

  • Shitake mushrooms

Shitakes are amazing immune boosters. In herbal medicine, studies have proven their immune enhancing action. They are also very nutritious and you can buy them fresh from most farmers markets. Use them like a normal mushroom.


6) Warm foods are best

In the cooler months it is best to swap cooling foods like icy smoothies, for warming, immune restorative food and drink. We prefer herbal teas, especially my Immune Boosting Tea or Chai Tea (recipes at www.wellnourished.com.au) in winter. But if we do have a smoothie, it is never icy cold (more room temperature) and always includes warming spices.


7) Herbs and spices help

Herbs and spices such as turmeric, cinnamon, chilli, sage, oregano, rosemary and thyme are warming and all contain constituents that are protective against a wide range of microbes. Include these in you meals and drinks where possible.


8) Exercise outside

Regular, moderate exercise and Vitamin D (via sunlight) is critical for a healthy immune system. It is tempting on cooler days to hit the couch, but where possible, get your kids outside to move and play.

According to the Cancer Council of Australia “In winter in the southern parts of Australia, where UV radiation levels are less intense, people may need about two to three hours of sunlight to the face, arms and hands, or equivalent area of skin, spread over a week to maintain adequate vitamin D levels. People in southern states may not need sun protection from May to August when the UV Index is likely to be below 3. The only exception is if they are at high altitudes or near highly reflective surfaces like snow or water.”


9) Wash, wash, wash

Talk to your kids about personal hygiene. Washing their hands before handling food is one of the very best ways to prevent infection. I also have my kids wash their hands the minute they walk in the door from school.

Antiseptic gels and wide spread disinfection don’t cut it in my opinion (often the chemical exposure is counterproductive and damaging to gut health) – good old fashioned hand washing is way more effective.


10) Rest

Adequate rest is so important for preventing and curing illness. In our household, at the first signs of being run down, it’s straight to bed. I know this is sometimes tough for working parents, but I do believe in the long run, this will shorten the overall duration of illness.

I also love to burn antiseptic essential oils for my kids in a vaporiser if they are sniffily or coughing. I find this really helps them get a good night sleep and clear their head.


I hope I have given you some ideas for surviving winter without a visit to the doctor. Winter truly is the time to focus on your family’s health, let’s face it, who has time to be sick or be nursing sick children? Plus my husband is prone to ‘man flu’ so it’s in my best interests to keep us all well!



Lemon-jellies-980x600RECIPE // LEMON JELLIES

I’m always experimenting with jelly flavours and trying to cram as much nutrition into one small treat as possible. So these came about after my husband came down with man flu and I went on a mission to keep the rest of us from succumbing.


Health benefits

The ginger and turmeric root are powerful anti-inflammatory and warming immune supportive herbs. The coconut water is hydrating and the kombucha and kefir are supportive to a healthy gut microflora.

Camu powder is a concentrated whole food source of Vitamin C (23 x more than an orange), anti-oxidant, anti-inflammatory and immune boosting fruit. It is available in health food stores and pharmacies that stock the Bioglan Super Foods Range.

Gelatin is made from the bone and connective tissue of animals that has been dried and turned into a powder. I have written about the benefits of gelatin in this post about bone broth.

The biggest benefit of eating gelatin in my opinion is that it is a gut healer, which means better nutrient absorption (so greater nourishment) all round.  Also, if your gut is functioning well, then your nervous and immune systems are better supported.

I only use Great Lakes Grass-fed Gelatin. Because gelatin is derived from animals, I like to know I am consuming the best quality product with the least chemical loading.



1 cup of water
2cm piece of ginger root, peeled and roughly sliced
1cm piece of fresh turmeric root, peeled and roughly sliced
1-4 tablespoon of raw honey or rice malt syrup (depending upon the level of sweetness you like)
1 cup of coconut water, kombucha or water kefir
Juice of two small or one large lemon
1 teaspoon of camu powder (optional)
2-4 tablespoons of Great Lakes gelatin (red one)



  1. Place the water, ginger and turmeric root into a small pot and bring to the boil, reducing to a simmer for approx. 5 minutes.
  2. Take off the heat off, mix in the honey or rice malt syrup and stir to dissolve.
  3. Allow to cool for 5 minutes or so, remove the solids and stir in the coconut water, kombucha or water kefir, lemon and optional camu powder. Taste to check that you are happy with the flavour (sour/sweet balance).
  4. Now sprinkle the gelatin over the liquid, stirring after each tablespoon. For a traditional jelly set use 2-3 tablespoons, for a firmer, more gummy-lolly-like consistency, add 4 tablespoons.
  5. If the gelatin doesn’t completely dissolve, you can pop your pot back on the heat for only 1 minute (only heat to luke warm), stirring well.
  6. Pour into a lined slice tray or moulds, and set in the fridge.



Don’t like ginger or want to use powdered?

Leave it out or use ½ teaspoon of the ground ginger powder.


No fresh turmeric?

Sub with ¼ teaspoon of turmeric powder.



Choose rice malt syrup as your sweetener.


For more healthy inspiration and free recipes, visit www.wellnourished.com.au.


Well Nourished

Well Nourished  

Founded by Georgia, a mum, cookbook author, naturopath with 19 years experience and the creator of The Well Nourished Lunch Box Challenge, Well Nourished delivers wholesome, easy-to-follow recipes targeted to busy families. Readers flock to Well Nourished for inspiring health advice and free, nourishing, family friendly recipes. // www.wellnourished.com.au