‘Tis the season of runny noses and Kleenex! Fighting a cold isn’t fun – so keep illness at bay with a diet full of foods said to boost the immune system. As well as warming you up in the colder months, these wholesome recipes also pack plenty of spice – used through history to prevent the nasty sniffles. So get your favourite cosy jumper on, dig out your fluffy slippers and enjoy!

Matcha Green tea with ginger and citrus

You’ve likely heard of the benefits of green tea, but did you know that one serving of matcha green tea is said to pack 10 times the antioxidants of a regular brew? While green tea is made by steeping the leaves in water, the entire leaf itself is ground up to create this bright green powder. Make your own blend by mixing the matcha powder with spicy ground ginger and powdered lemon peel for a hot, zesty boost. Keep this concoction in a cool, dry place for a supercharged green tea whenever you’re feeling bunged up.

Ginger spiced honey

Give your usual morning toast a zingy twist with this deliciously sticky breakfast recipe. Warm honey is the renowned soother of sore throats, and ginger is an anti-inflammatory that reduces swelling. Gently heat a big spoonful of honey before stirring in a pinch of ginger for a toast topping that really wakes you up.

Mango and passionfruit smoothie

Fruit is full of vitamins, so get your fix by whizzing up this healthy breakfast smoothie. A banana makes any shake wonderfully creamy, and we’ve chosen fresh mangoes and passion fruits for this tropical smoothie – but you can pick whichever fruits you prefer. Apple juice acts as a natural sweetener, while a pinch of warm ginger gives your smoothie a turbo boost. For those on a true health kick, add a handful of spinach and watch your drink turn bright green.

Spicy pumpkin soup

When it’s chilly outside, nothing’s more comforting than a big steaming bowl of hearty soup. The best soup for a cold is one that not only warms you up, but blows your illness away with a fiery kick – so why not add a dash of peppery Cajun seasoning? This healthy pumpkin soup is easy to prepare, blending juicy pumpkin pieces with onions, tomatoes and stock. Simply dunk some wonderfully crusty bread into this soup for a delicious supper.

Spiced beef and orange casserole

This showstopper stew is the perfect recipe for a big family dinner. Tender beef and earthy mushrooms are slowly infused with bouquet garni, which bundles together marjoram, basil, oregano, thyme and bay leaves in a handy sachet. One of the health benefits of oranges is that it’s a source of Vitamin C, which is great for your immune system – so use both the juice and zest of the fruit to squeeze what you can out of it. This beef stew recipe also uses sweet cinnamon, which not only adds a deliciously deep flavor, but is said to be full of antioxidants.