3 Superfoods To Help Fight Off Winter Bugs

Getting sick in winter sometimes feels like its inevitable but if you take a few easy steps, you can help boost your immunity so when that blocked nose and sore throat does hit, you have a better chance of fighting it off quickly.

Are superfoods a sure-fire cure to the common cold?

Well no, but adding more nutritious foods to your diet in the lead up to the cold season can help winter-proof your body. High in essential vitamins, minerals and antioxidants, superfoods generally provide you with a large amount of nutrients while using very few calories.

What’s the best way to take in superfoods?

There are a number of ways you can consumer superfoods as many health brands are now making supplements, smoothie powders and more for when you’re on the go. As foodies, one of our go-to ways is to cook with superfoods that give us all the nutrients we need while delighting our tastebuds.



Maybe one of the most popular superfoods in the world, quinoa is packed full of protein and is a great winter staple for lunch or dinner. Packed with essential amino acids that help keep you full for longer, quinoa also has twice the amount of fibre as most other grains.

Oh, and did we mention its jammed with iron, vitamin B2, antioxidants and magnesium? Yeah, its basically the King of superfoods.

If you haven’t had quinoa before, it’s really easy to make and is a great base for winter salads, as a sub to rice or as a side dish with a squeeze of lemon.

How to cook qunioa


  • 2 cups quinoa
  • 4 cups water
  • 1 pinch salt


  • Rinse quinoa well under cold running water
  • Put into frying pan or saucepan with water and salt
  • Bring to boil over medium heat
  • Reduce to simmer for 10 - 15 minutes until water is absorbed and tender
  • Fluff up with a fork


Salmon is one of those foods that pops up on most lists about healthy eating and skin care and is the OG brain food. Full of Omega 3 fatty acids that help keep your body in top shape, salmon is a great entry fish for those who aren’t too keen on seafood but still want to reap the health benefits it offers.

If you’re new to the salmon game, one of our favourite ways to cook it is to throw it in the oven and pair it with steamed or grilled greens. Why not whip up some quinoa and treat yourself to the ultimate superfood meal.

Baked salmon

Course: dinner


  • 1.5 kg skinned and boned salmon
  • 2 lemons
  • 4 cloves garlic crushed
  • 1/3 cup extra virgin olive oil
  • 2 preserved lemon quarters
  • 1 handful flat-leaf parsley chopped
  • 1 handful coriander leaves chopped


  • Preheat oven to 180C or 160C fan-forced. Place salmon on baking tray.
  • Finely grate the zest of the lemons into a small bowl, add the garlic and oil and season to taste. Rub mixture all over the salmon. Cut the lemon into wedges and set aside for serving.
  • Bake the salmon for 20-30 minutes or until just cooked, depending on the thickness of the fish.
  • Meanwhile, soak the preserved lemon quarters in cold water for 10 minutes. Remove the pulp and discard, and finely slice the zest. Combine the preserved lemon zest with the herbs and set aside.
    Transfer the salmon to a serving platter, scatter over the herb mixture, drizzle with oil.
superfood oats


Oats are a winter breakfast staple and we can’t pass up a good bowl of porridge on a cold rainy day. Made with energy-inducing goodies such as iron, vitamin B, vitamin E and immunity boosting antioxidants, oats are the easiest superfood you can introduce into your diet.

Whip together this easy overnight blueberry oats recipe for when you know you’re going to be hitting that snooze button a little longer than you should.

Blueberry overnight oats

Easy overnight oats for when you're on the go
Course: Breakfast
Servings: 1 person


  • 1 cup oats
  • 1/4 tsp cinnamon
  • 1 tbsp chia seeds we love ground chia with cacoa
  • 1/2 cup milk trim or almond
  • 2/3 cup water
  • 1 tbsp honey
  • 2/3 cup blueberries fresh or frozen
  • 2 tsp almonds flaked, chopped or toasted


  • Place all ingredients into a bowl (except almonds) and mix well.
  • Divide into 2 bowls or jars (jars are fantastic for brekkies on the run), cover and place in the fridge overnight.
  • In the morning, top with almonds and eat. 
    Add a little extra milk if need be.

Do you eat superfoods regularly?

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Written by Monique Renee

Usually barefoot and deep in wanderlust mode, Mon loves binging Netflix, cuddling babies and stalking through Instagram looking for boho decor inspo and hotties with man buns. You’ll usually find her on holiday, planning a holiday or thinking about holidays.

Favourite Instagram to follow: @hotdudesreading


One Comment

  1. Pamela June 24, 2019 at 6:03 pm

    It’s on my shopping list.

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