Food is more than just fuel to run the body – it is medicine when chosen wisely. Not only do we need to pay attention to macronutrients like carbohydrates, fats and proteins, but we need to focus on micronutrients like vitamins, minerals trace elements and essential fatty acids.

For example, we need zinc to regulate our white blood cells, and magnesium to assist in over 300 biochemical reactions in the body. Essential fatty acids are the building blocks for hormones as well as for molecules that help regulate pain and inflammation. It’s clear that getting enough vitamins and minerals in our body will have a major impact on our daily health.

Medicine In A Cup

Consuming warming, nutrient-dense foods in the winter is one of the best defences against surprise illness. Ginger, cumin, and cinnamon, according to Chinese medicine, are key spices to eat regularly from late fall to early spring.

One of my favourite remedies against illness are fresh green juices, soups loaded with antiviral ingredients, and fresh, ripe fruit.

This ginger garlic soup contains ingredients that’ll fight off infection and keep your immune system strong throughout the winter months.

Ingredients: (serves 2)

  • 6 cups vegetable broth (homemade is best, but you can use organic low-sodium cubes if you please)
  • 3 tablespoons grated ginger root
  • 2 garlic cloves, peeled and chopped
  • 4 green onions, finely sliced
  • 1 medium onion, finely diced
  • 1 teaspoon dried astragalus root


1. In a large pot, add the garlic, ginger, onions and a little bit of coconut or olive oil if you please. For extra flavour, you can add in some chopped mushrooms.
2. Cook on medium heat until the onions are translucent and the mushrooms are soft.
3. Add in the stock, and astragalus, and bring up the heat until the soup comes to a boil. Lower the heat to a simmer, and cook for 10 minutes. Add in the green onions, and cook for another 5 minutes. After this point, you can discard the astragalus.
4. Enjoy the soup hot, and store the remainder in the fridge for a few days. You can add some fresh sprouts on top if you please.