0 Cart
Added to Cart
    You have items in your cart
    You have 1 item in your cart
    Total
    Check Out Continue Shopping
    Blog Menu

    7 IMMUNE BOOSTING RECIPES

    7 IMMUNE BOOSTING RECIPES

    So the word on the street is that lockdown rules are about to ease off and soon we’ll be amongst crowds once again.

     

    This is good news for most, but definitely not the time to lose sight of your nutrient intake. 

     

    We’ve all been self isolating without exposure to the outside world (a.k.a vital germs that keep our immunity muscle flexing and getting stronger) for far too long.

     

    This means that once we are free to roam, we are ALL more vulnerable to diseases (that’s all diseases, not only the virus) than ever before and the only real protection we have is the confidence that we’re consuming immune boosting foods every chance we get.

     

    I’ve put together a selection of seven recipes for you to get you started.

     

    Enjoy and be well!

     

     

    DRINK:  Feijoa & Pineapple Smoothie

    BREAKFAST:  Pumpkin Pancakes

    DIP: Spiced Pumpkin Dip

    MEAL:  Борщ - Raw Russian Borscht

    CAKE:  Blueberry Cheezecake

    FROZEN SNACK:  Ice Lollie Wedges

    BAKING:  Vitamin C Cookies

     

    Feijoa & Pineapple Smoothie

     

    Just 3 feijoas account for over 50% of your recommended daily intake of Vitamin C, only 1 kiwifruit has 100%+ of RDI of Vitamin C and pineapple has more Vitamin C than oranges (plus a whole added bonus of manganese which helps to suppress coughs and loosen mucous). If you can’t get feijoa, either use guava or extra kiwi.

     

    1 cup Feijoa/ Guava pulp (approx. 10-20 feijoas)

    1/4 pineapple, peeled and cored

    2 kiwi fruits, peeled

    1 banana, peeled

    Optional: handful of kale leaves

     

    1. Blend on high and enjoy.

     

     

    Pumpkin Pancakes

    immune boosting recipes by tanya maher _ pumpkin pancakes

     

    Pumpkins and squashes are loaded with immunity boosting goodness. For one, they’re seriously high in beta-carotene, which your body turns into Vitamin A. It’s this vitamin that strengthens the immune system and helps fight infections. There’s also lots of Vitamin C, which increases white blood cell production and helps wounds heal faster. Even if you’re not a pumpkin fan, you’d enjoy these soft delicious pancakes, which are practically identical to everyone’s favourite ‘Best Ever Sweet Potato Pancakes’ from Nurtured Books. 

     

    immune boosting recipes by tanya maher _ pumpkin pancakes

    1 cup (240ml) milk of your choice

    1 tbsp apple cider vinegar

    1 egg or 1 vegan egg (1 tbsp flaxseed and 3 tbsp water)

    ¼ tsp baking soda

    ¼ tsp Himalayan salt

    1 cup (150ml) gluten free flour

    1 cup pumpkin dip (or 1/3 pumpkin, peeled and boiled)

    coconut oil for frying

     

    1. Pour the milk into a blender jug, add vinegar and leave for 7-10 mins. This turns it into sour milk so the pancakes are yummy like buttermilk pancakes.
    2. Then make the vegan eggs by combining the flaxseed and water in a bowl, leave to one side for a few minutes.
    3. Add the vegan egg (or a whisked hens egg), soda and salt to the jug and blend to combine.
    4. Add the flour and boiled sweet pumpkin (or dip) and blend till creamy.
    5. Heat a non-stick frying pan over a medium heat and add ½ teaspoon of coconut oil. Make sure the entire base of the pan is greased. Using a large soup spoon to keep size consistent, distribute scoop-fulls around the pan. I get 4-5 pancakes each time. When the surface starts to bubble a little, turn over and fry for approximately 2 more minutes.
    6. Remove from pan and store in a warmed lidded pot while finishing the rest. Serve with a berry compote and honey. 

      

     

    Spiced Pumpkin Dip

    immune boosting recipes by tanya maher _ spiced pumpkin dip 

     

    Refer to notes above because the pumpkin benefits are worth reading about twice :) I’ve made this dip more times than I can count over the lockdown period... it’s been incredible as a warm dip with pita breads (kids’ favourite!), as a soup blended with extra mylk and veg stock and of course as pancakes (recipe above). 

     

    immune boosting recipes by tanya maher _ spiced pumpkin dip ingredients

    For roasting:

    1/4 pumpkin, peeled and seeds scraped out

    1 apple, peeled and cored

    4 large garlic cloves

    1 tbsp olive oil

    1/2 tsp ground ginger

    1/2 tsp cinnamon

    1/2 tsp Himalayan salt

     

    For blending:

    1/3 cup milk of your choice

    2 tbsp lemon juice (approx 1/2 lemon)

    2 tbsp olive oil

    Optional: 1-2 tsp camu camu powder

     

    1. Preheat the oven to 200C.
    2. Roughly chop the pumpkin and apple into 3cm cubes and place them into a large bowl, along with whole garlic cloves.
    3. Sprinkle with spices, give it a shake, then drizzle with oil and shake again to ensure even coverage. Distribute evenly over a baking tray and use a soft spatula to collect the oily seasoning from bowl to drip over the pumpkin. Roast for 30-40 mins until edges caramelise.
    4. Transfer the roasted ingredients into your food processor, add the ‘blending’ ingredients and whiz until well combined.
    5. Serve warm with vegetable dippers, corn chips, pita breads or anything you like. 

     

     

    Борщ - Raw Russian Borscht

    immune boosting recipes by tanya maher _ raw food russian borscht

     

    This absolute beauty is a recipe from The Uncook Book, and since it’s jam packed with Vitamin C and Antioxidants among many countless other benefits, it belongs on the list of immune boosting recipes! I was never interested in Borscht while growing up in Russia, and now watching my own children put up their nose to it, I was determined to find a way to get even a little of this nutrient powerhouse into them. That’s when I started to blend it with avocado which they love to drink like a smoothie or mash it with boiled sweet potatoes which they can easily finish a whole bowl of.

     

    For the liquids:

    1 beetroot, peeled and chopped

    1 red pepper, de-seeded and chopped

    1 stalk celery (about 100g), chopped

    1 inch ginger

    2-3 garlic cloves

    1 cup orange juice (about 2-3 oranges)

    ¼ cup extra virgin olive oil

    2 tablespoons apple cider vinegar

    1 teaspoon chili powder

    1 teaspoon ground coriander

    1 teaspoon Himalayan salt

    Optional: 1 avocado or cooked sweet potatoes

     

    For the solids (optional):

    Sauerkraut (another recipe in The Uncook Book), herbs and walnuts, or carrot, beetroot, cabbage, herbs and walnuts

     

    1. Transfer all the ‘liquids’ ingredients to a blender and blend until smooth. This may require 3-4 minutes of blending and pulsing for the vegetables to really break down.
    2. If you’re feeding children, add 1 avocado to your blender and let them dip it like a smoothie. Alternatively boil 1 large peeled and chopped sweet potato, discard the water, add 1 cup of borscht and mash it for their meal.
    3. For adults: Sauerkraut is just insane in this recipe and makes for a truly authentic dish. Scoop a large spoonful into a soup bowl, pour over with the liquid Borscht, sprinkle with herbs and walnuts, then serve. Alternatively, thinly slice peeled carrots, beets and cabbage to use instead of Sauerkraut. 

     

     

    Blueberry Cheezecake

    immune boosting recipes by tanya maher _ raw blueberry cheesecake

     

    Blueberries are no rookie to the superfood scene. In fact, they were the original superfood, that’s how potent they are in their health, healing and immunising properties. I also used honey here instead of other sweeteners and if I had access to manuka honey when I made this recipe, I would’ve totally used that! This is a decadent dessert, which happens to be nutritious enough to eat for breakfast! (And all the equipment you’ll require is a basic blender).

     

    immune boosting recipes by tanya maher _ raw blueberry cheesecake ingredients 

    For the base:

    1.5 cups shredded coconut

    3/4 cup oats

    1/4 cup coconut sugar

    1/2 tsp Himalayan salt

    1/3 cup coconut oil

    2 tbsp runny honey

     

    For the Cheezecake:

    2 cups dry cashews, soaked overnight (will yield 2 3/4 cups)

    3 punnets (375g) frozen blueberries, thawed

    1 cup coconut oil, gently melted

    1/4 cup runny honey

    1 pod or 1 tbsp vanilla

    1/2 tsp Himalayan salt

     

    1. Stir all of the base ingredients, except coconut oil and honey, in a bowl. Drizzle with remaining ingredients and stir well for even distribution. You may need your hands to really massage everything in.
    2. Transfer the mix into a 20cm cake tin with adjustable base and press it in using your fists. You can try using a soft spatula to press it in at the end if your hands become sticky. Place the whole tin into the refrigerator to set.
    3. Rinse the cashews and transfer all of the Cheezecake ingredients into a blender jug, then blend on high until creamy. You may need to use a tamper or pulse a few times to ensure the ingredients are always touching the blade. Pour over the base (use spatula to scoop out every last bit) and tap the cake tin to even out the surface. Transfer to the fridge to set for a minimum of 4 hours or to the freezer for 2 hours (do not leave in freezer!). 

     

     

    Ice Lollie Wedges

     

    immune boosting recipes by tanya maher _ frozen fruit ice lollies in orange skin wedges

    How adorable are these frozen treats?! They are so easy to make and kids of all ages (read: 70 year old kids included) looove them! Plums are packed with Vitamin C and also contain phytonutrients, particularly phenols, which have antioxidant effects. Antioxidants prevent cell damage that may lead to every disease including good ol’ covid. 

     

    3 oranges

    3 plums, de-stoned

    3 tbsp manuka honey

    1 banana or papaya, peeled

    1/2 tsp cinnamon 

     

    1. Slice each of the oranges into halves and very carefully scoop out the orange, while keeping the skin in one piece. 
    2. Transfer the orange without its skin into a blender jug, add the remaining ingredients and blend on high.
    3. Fill all of the orange skin bowls with the purée and use the back of a butter knife to smooth out the surface.
    4. Transfer to the freezer to completely solidify, then slice each orange ‘bowl’ into 2-3 wedges and enjoy. 

     

     

    Vitamin C Cookies

    immune boosting recipes by tanya maher _ vitamin c cookies

     

    We don’t go anywhere without superfoods (top faves include Cacao powder, Spirulina powder & Algarroba) and since we couldn’t go anywhere at all during the lockdown, Lake and I have been doing aaaaalot of baking with superfoods. Whatever we baked, I made sure it contained a good amount of camu camu powder during these days. This magical powder is made from Amazonian berries which are ultra high in Vitamin C. So high in fact that only a 2.5g spoon provides 375% of the RDA. Here is a simple cookie recipe, which everyone in the family will love whether you keep it plain or add choc powder.

     

    immune boosting recipes by tanya maher _ vitamin c cookies

    1/2 cup milk of your choice

    3 tsp chia seeds

    1/2 pod vanilla or 1 tsp vanilla extract

    1 + 3/4 cups flour (I used a mix of coconut flour and standard flour)

    1 cup coconut or brown sugar

    3/4 cup dairy free spread or coconut oil, soft but unmelted

    2 tsp camp camu powder and/or 2 tbsp cacao powder

     

    1. Preheat the oven to 180C.
    2. Stir seeds of vanilla pod with chia seeds and mylk. Continue to stir periodically for 10-15 mins until the chia seeds expand and soak up the liquid.
    3. Transfer everything into a cake mixer or the food processor with a ‘dough attachment’, then mix on high to combine ingredients.
    4. Taking a spoonful of mixture at a time, roll it into a ball and press between your palms to create a pancake. Spread the ‘pancakes’ over a lined baking tray and transfer to the hot oven. Bake for 10-15 minutes until the edges caramelise. 

     

     

    Do you plan to try one of these out for yourself? Which recipe will be the first? Tell me in the comments!

     

    Do you want even more scrumptious plant-based, nutrient packed recipes? Here’s more:

     

    FREE:  24 hour on raw recipes >>

     

    FREE: 10 most popular recipes from Nurtured Books >>

     

    PAY WHAT YOU CAN: Nurtured - plant based recipes for kids >>

     

    immune boosting recipes by tanya maher _ lake and banks maher _ raw blueberry cheesecake

    HOW TO TURN TAP WATER ALKALINE + DEEPAK CHOPRA'S FREE LESSON

    HOW TO TURN TAP WATER ALKALINE + DEEPAK CHOPRA'S FREE LESSON

     

    You may have heard about Dr Masaru Emoto’s work.

    He is the awesome dude who showed us that although all molecular composition of water is H2O, it is the structure of all water which is different.

    He took water from various sources and demonstrated it to us under a microscope to reveal snowflake-like structures, he then uttered various words to the water and demonstrated what happens to these structures.

    Here’s an example:

    Dr Emoto did an experiment which blew everyone’s minds and got us all trying this at home. He distributed the same amount of rice and water from the same source into identical jars and put them near each other in the same room. Then, every day for a month, he uttered the words ‘Thank you’ to one jar, to the middle jar he said ‘You’re an idiot’ and the last jar- he completely ignored.

    After a month, the rice that had been thanked was fermenting and giving off a pleasant aroma; the rice in the second jar turned black; but it was the rice that had been ignored which shockingly was the most ‘damaged’. It started to rot.

    Dr Emoto believed that this is the same as how we bring up children. We should converse with them and give them attention. Indifference does the most harm.

    Deepak Chopra took this experiment even further and showed us how the same principle applied in the work force, where to be criticised is actually better than to be ignored. Your rate of disengagement falls to a whooping 42% when you are ignored, 25% when you are criticised and just 1% when you are supported.

    Deepak Chopra also showed us that when we experience love, our brain goes into a healing mode.

    And the same goes for all water.

    Kind words such as ‘I love you’ or ‘Thank you’ or ‘You’re beautiful’ uttered lovingly to your glass of water even when it comes out of a tap can transform the pH of it from acid to alkaline.

    That’s some powerful stuff!

    Can you even imagine what else you can do with such simple techniques if you only knew what they were?

    Can you imagine having the key to shedding off the weight which is bothering you, improving your digestion, healing your skin, increasing bone density, awakening your consciousness and deepening your relationship with the Divine?…

    Deepak has all the answers! Not even kidding.

     

    Listen to his lesson for free now, as it expires shortly>>

     

    They said 'strictly no photos'. He may be Deepak Chopra, but I'm Russian :)

    THEY SAID ‘STRICTLY NO PHOTOS’. HE MAY BE DEEPAK CHOPRA, BUT I’M RUSSIAN :)

     

    If he’s good enough to be Oprah Winfrey’s No1 advisor/guru/mentor, then he’s good enough to be my teacher too! So good in fact, I happily paid hundreds just to hear him Live for a couple of hours when he was in London and paid thousands to hear him present only one lecture on my Nutrition course. So now that there’s this insane opportunity to hear from the man himself and for absolutely nothing, I HAD to share this with you…

    Hay House is at it again! They’re bringing you another World Summit to empower, heal and transform your life with the world’s leading experts.

    You Can Heal Your Life summit kicks off TODAY!

    Today, you can watch 15 lessons to help you Reconnect with Your Spiritual Roots, from Gabrielle Bernstein, Deepak Chopra, Rev. Iyanla Vanzant, and more.

    Until May 2nd at 4 PM PT, you’ll learn…

    • A three-step process to help you become a Super Attractor with Gabrielle Bernstein.
    • How to trigger your own awakening using the Four Stages of Consciousness with Deepak Chopra.
    • An eye-opening guided journey that will take you 10 years ahead to see your probable future… and then change it with Denise Linn.
    • Steps to overcome life’s biggest roadblocks and prevent them from repeating with Rev. Iyanla Vanzant.  
    • How to activate your skills as a medium with James Van Praagh.
    • A 10-minute meditation to help you remember your divine wholeness with Dr. Barbara De Angelis.
    • And much more…

    All 15 lessons are free to watch for 48 hours. They expire May 2nd at 4 PM PT, when a new free series begins, featuring lessons from Dr. Joe Dispenza and Gregg Braden—Ignite the Power of Awareness.

    [Get Started Now >>]

    We could all use the boost these lessons offer. When our spiritual roots are fortified, everything else in our life blossoms.

    See you there! 

    xTanya

     

    P.S. If you won’t have time to enjoy all 90 You Can Heal Your Life Summit lessons—take $50 off the normal purchase price on a Summit package and receive $1,296 in bonuses until May 2nd at 11:59 PM PT. Learn more here >>

     

     

    PAY WHAT YOU CAN

    PAY WHAT YOU CAN

    A few of you have recently written to me asking whether I could discount the NURTURED eBook bundle (was £67.50/$85.50) any further so you could make nourishing meals for your family during lockdown, so I’ve been thinking hard about how best to do this and I reckon I got it!!

    Pay what you can.
     

    £15 ($18.50)      £27 ($33)      £39 ($48)
     

    And if you can’t afford anything at all right now, but would love to make delicious nurturing meals for your family to keep them well, I have 2 options for you too:

    1. Download my FREE eBook ‘Nurtured - 10 Most Popular’, which is a little pdf full of your favourite recipes from the entire #NurturedBooks series, that’s available to all!
    2. If you love the pdf from above and keen for the rest of my ebooks but still can’t afford £15-£39, just write to me before 1st May 2020 at hello@tanyasliving.com and I’ll make sure I forward you all 5 eBooks. 

     

    I know how devastating these times are for so many, so you don’t even need to explain yourself in the email, just write to me and I’ll be honoured to play a small part in keeping your family nourished.

     

    Hear it for yourself in this video.

    FREE SUMMIT FROM HAY HOUSE - YOU CAN HEAL YOUR LIFE

    FREE SUMMIT FROM HAY HOUSE - YOU CAN HEAL YOUR LIFE

    You can plan your entire life... plan every day, dawn to dusk.

    You can make weekend plans weeks in advance.

    You can even plan for your retirement.

    But what about everything you can’t plan for—coronavirus, a worldwide shutdown, lost jobs, kids being home from school, and a tumbling economy?

    Yes. We all feel the unexpected pressure and stress. (Even near the beach in NZ, believe it or not).

    But luckily, even though you can’t plan for something like what we’re experiencing now...

    ...You can prepare for it...

    ...by becoming the best version of you yet!

    Join me for the FREE 8th Annual Hay House You Can Heal Your Life Summit, starting April 30.

    This event is always packed with the best self-development lessons to help you shed your limitations and become the best version of yourself.

    And that’s the person you need to be, right now.

    Claim Your FREE Spot >>

    When you sign up, you’ll get instant access to...

    >>Four preview lessons from worldwide luminaries and inspirational figures, including Gabby Bernstein, Mike Dooley, Christiane Northrup, M.D.,and Anthony William.

    >>A free showing of Louise Hay’s iconic movie, You Can Heal Your Life.

    When you’re done watching, if you don’t feel like you can take on the world...come talk to me (just from 2 metres away though :))

    I know this event will help you feel like you can do, be, and have anything you want.

    Because you can.

    The You Can Heal Your Life Summit is 17 days—April 30-May 16—and features 83 of the most impactful teachers from around the world.

    Claim Your FREE Spot >>

    You may not be able to plan for the world changes ahead, but you can prepare to face them with strength, optimism, love, compassion, creativity, intuition, and ingenuity.

    Claim your free spot for this incredible event. Doing so will help you live at your best and usher in a new world that works better for everyone.


    With love,

    xTanya

    OUR LOCKDOWN STORY

    OUR LOCKDOWN STORY

    Wow what a trip. 

     

    I haven’t yet connected with a single person that this ‘big pause’ is not having an effect on.

     

    Not. One. Person.

     

    As for myself... two Wednesdays ago, my husband (who is also self employed) had the worst day of his adult life as every one of his clients froze all business. 

     

    Then moments later, I was urged to stop producing and ordering anything new for the deli and to try rid of any current stock immediately.

     

    While I was in a bit of a state to think straight, my level headed husband suggested we take the kids to NZ ‘because who knows what will happen - London could go into lockdown and we’ll be stuck in a small flat for months’. (Literally his words while everyone else (including Boris Johnson) were saying no way is a lockdown something being considered).

     

    So on Wednesday lunchtime, we checked out flight prices which were at their all time low. Whoop whoop something positive!

     

    By Wednesday night, they were 4, 5 and even 6 times higher. 

     

    And even then, we couldn’t seem to book anything!

     

    We attempted to book with 4 different airlines, 2 of which took our money and all 4 of which said our booking is not confirmed. 

     

    We spent many hours trying to reach customer services, playing the ‘you’re on hold’ tunes from both of our phones while we packed.

     

    We were at Heathrow first thing Thursday morning. 

     

    We didn’t land in Auckland until Monday.

     

    Four whole days!!!!

     

    The entire experience was truly the most surreal thing either of us have ever partaken in...

     

    Terminal 4 packed like sardines in a can, queues to Nam, rows of white space suits everywhere, masks of every variety on faces, cash not accepted within the premises even for a coffee / especially for a coffee, flight after flight cancelled on the departures board, but the craziest and oddest of all is the deadly silence surrounding us.

     

    There’s no arguing, no pleading, no bargaining, no abusing, no questioning, no rushing.

     

    It just was. 

     

    For four long long days.

     

    dodging lockdown

     

    Team NZ (aka Elliot’s amazing family) made miracles happen and took the stress out of every step past the boarder security to support our mandatory 2 weeks of self-isolation. 

     

    There was a spare car waiting for us, keys in ignition, instructions about our self-isolation house printed, kids car seats installed, snacks for the road, cold-pressed juices and dinner for first night packed, plus not to mention a mountain of groceries already waiting when we arrived.

     

    Needless to say, I was pretty emotional throughout, but you should’ve seen me when I discovered buckwheat, kombucha and coconut flour while putting the groceries away! 😭

     

    Then 2 days later the whole of NZ reached emergency level 4 and ended up in lockdown for a month minimum.

     

    Looks like we’re stranded on the beach for even longer than expected. It’s a tough life for these kids of ours :))

     

    Pauanui sunset

     

    Jokes aside, the ‘tough life’ bit is very much a reality for many right now...

     

    A few of you have already written to me asking whether I could discount the eBooks any further so you could make nourishing meals for your family during lockdown, so I’ve been thinking hard about how best to do this and I reckon I got it!!

     

    Pay what you can.

     

    £15 ($18.50)      £27 ($33)       £39 ($48)




     

    And if you can’t afford anything at all right now, but would love to make delicious nurturing meals for your family to keep them well, I have 2 options for you too:

     

    1. Download my FREE eBook ‘Nurtured - 10 Most Popular’, which is a little pdf full of your favourite recipes from the entire #NurturedBooks series, that’s available to all!
    2. If you love the pdf from above and keen for the rest of my ebooks but still can’t afford £15-£39, just write to me BEFORE 1ST MAY at hello@tanyasliving.com and I’ll make sure I forward you all 5 eBooks. 

     

    I know how devastating these times are for so many, so you don’t even need to explain yourself in the email, just write to me and I’ll be honoured to play a small part in keeping your family nourished.

     

    Be safe and keep well.

     

    I love you and yes ‘We will meet again’!