Hi everyone,

As winter deepens, the temperatures drop and sniffles creep in, many of you have been asking how we can best support our children’s immune systems through food. This is one of my favourite topics – because nourishing meals are such a powerful way to care for our tamariki during the colder months.

What Strengthens Immunity?

Children’s immune systems are still developing and their nutritional needs are high. At Haven, I focus on whole, seasonal foods that provide the key building blocks for immune strength, energy and resilience.

Here are some of the star nutrients I focus on:

Vitamin A – from orange veggies like pumpkin, kūmara and carrot, supports the immune system and the lining of the respiratory tract

Vitamin C – found in kiwifruit, oranges, berries and capsicum, helps the body fight infection

Zinc – in seeds, legumes, eggs and bone broth is crucial for healing and immunity

Bone broth – full of minerals and gut-healing compounds

Probiotics – from natural yoghurt, support the gut where much of the immune system lives

Vitamin D – often low in winter due to less sun exposure. I include food sources like eggs, mushrooms and chicken liver

Chicken Liver – a true superfood! Rich in vitamins A, B12, iron and one of the best food sources of vitamin D. It supports immune cell production, energy, and brain health. I include it weekly in our mince dishes – and the kids don’t even notice!

Lunch Favourite: Creamy Veggie Soup

This soup is always a hit and such a lovely way to pack in nutrients. This recipe makes about 3 litres and freezes well:

• 1 tbsp olive oil
• 1 onion, chopped
• 4 cloves garlic, wrapped in baking paper
• Thumb-sized piece ginger, grated
• 1 tsp turmeric
• 3 cups pumpkin, chopped
• 1 orange kūmara, chopped
• 2 carrots, chopped
• 3 cups chicken bone broth (or veg stock)
• 1 can coconut cream
• 1 can cannellini beans, rinsed (for added protein)
• Salt and pepper to taste

On a tray, roast all your vegetables (pumpkin, carrots, kūmara, garlic) with some olive oil until soft. Add vegetables to a pot along with the turmeric, ginger and broth and simmer for a few minutes. Season. Stir in beans and coconut cream, simmer a little longer, then blend until smooth. Top with yoghurt, fresh herbs and/ or toasted seeds if you like. Serve with sourdough bread and butter.

Guten Appetit!

Ngā mihi,

Doreen Baumann 

Chef & Nutritionist at The Haven.