As the colder months settle in, it’s natural to feel a little sniffly or under the weather. Staying on top of our health requires a tad more effort and with a busy schedule, it’s not always the easiest thing to prioritise. The good news is that a strong immune system starts with simple dietary choices and doesn’t need to be complicated - and breakfast is the perfect place to begin.
To make this a little more digestible, we are going to hone in on which micronutrients are most impactful when it comes to helping to strengthen our immunity, and share some quick and easy recipes, with a special focus on some specific immune-supporting superstars!
Vitamin C: A Powerhouse for Immunity
Vitamin C is a key player when it comes to strengthening your immune system and, helpfully, is easy to include in an array of breakfast recipes. Citrus fruits such as oranges and lemons are well-known vitamin C sources, but don’t overlook strawberries, kiwis, mangos, tomatoes, and leafy greens. These fruits and veggies not only pack a nutritional punch but also add bright, fresh flavours to your morning.
Recipes Rich in Vitamin C:
Brighten up your morning with this fresh and zesty smoothie. The frozen banana and cauliflower makes this smoothie extra creamy and the mango adds a burst of sunshine. It’s the perfect way to kick-start your day.
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These delicious mango and chia breakfast bowls are perfect for the summer months. It’s easy to make, and a super refreshing, gut-friendly way to start your day. Top with whatever you like, but we love the crunchy, toasted coconut topping here for a great texture, as well as some sliced banana to top up your plant intake.
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The perfect fuss-free breakfast. This takes less than 15 minutes to prep the night before, meaning you have the most delicious, nourishing breakfast ready to go as soon as you wake up.
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We love alternating between sweet and savoury breakfasts throughout the week. Some hummus on good quality toast with fresh vegetables is a very satisfying, quick and easy breakfast option.
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These tahini tomatoes on toast are the perfect meal to make when you want something a little more special that you can pull together quickly. The tahini and olive oil create a creamy sauce for the tomatoes, while the garlic and lime juice add a delicious flavour.
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Kick-start your day with this vibrant everyday berry smoothie. The nut butter, chia seeds and oats provide protein, fibre and healthy fats; combine that with the vitamin C and antioxidant polyphenols from the frozen berries and you have a super-nutritious, wonderfully balanced natural energy boost.
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This smoothie bowl is the perfect summer breakfast or mid-afternoon snack. The mixture of frozen mango and strawberry creates a deliciously light dish that is packed full of fruity flavour.
View RecipeZinc: Your Winter Defence
If you’re looking for a heartier breakfast with immunity benefits, think zinc! This essential mineral supports your immune system’s defences and is found in plenty of breakfast staples. (1) Ingredients loaded with zinc include oats, peanut butter, soybeans (tofu), lentils and peas. So whether you’re drizzling peanut butter over oats or whipping up something savoury like scrambled tofu, you’ll be fueling your body with immune-supporting goodness.
Recipes Rich in Zinc:
This spiced tofu scramble, inspired by Indian eggs bhurji, is full of protein and healthy fats, making it a super satisfying weekend brunch. The lightly spiced tofu and juicy tomatoes are a delicious pairing for the smooth, creamy avocado.
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This almond & vanilla porridge is the perfect early-morning breakfast. It's thick, creamy and full of delicious flavours from the oats, ground almonds, vanilla and almond butter. We love to top it with sliced banana, almond butter and blueberry compote but it also tastes delicious with fresh berries and a drizzle of maple syrup.
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Forget avocado on toast, and make this simple, speedy creamy peas on toast recipe for a protein-packed breakfast, lunch or brunch, using just a handful of ingredients. Serve with sautéed mushrooms and a sprinkle of chilli flakes for an extra kick.
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This peanut butter porridge with mashed banana and almond milk is deliciously warming, easy to make and just so comforting. Perfect for cold mornings.
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This apple & cinnamon porridge is the ultimate breakfast on a cold winter day. The cinnamon and apple taste delicious mixed through the creamy oats, with some coconut sugar adding a little sweetness to the whole thing. We love to serve this with mixed berry compote, some almond butter and a sprinkle of granola.
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These quick chocolate oats take just a few minutes to pull together and make the perfect breakfast for any day of the week. The cacao adds a delicious chocolate taste, while the maple syrup adds a hint of sweetness. We love to mix through big juicy raisins and serve with some fresh raspberries, almond butter and coconut chips on top.
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If I want a protein-packed lunch in minutes, this is my go-to. It’s delicious, very easy to make and has about 20g of plant protein in each serving. Served with sourdough and avocado, it’s a brilliantly balanced meal that’ll give you loads of long-lasting energy.
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This golden Bircher muesli is the perfect start to the morning when in need of something simple and flavoursome. The turmeric and ginger add a kick of spice, while you get a crunch from the grated carrot and a deliciously creamy texture from the coconut yoghurt. You can either make this to enjoy instantly (just be sure to use porridge oats) or keep it in the fridge overnight for a quick breakfast.
View RecipeAntioxidants: Nature’s Shield
Antioxidants help protect your cells from damage, making them a vital ally for your immune system. Berries like blueberries, raspberries, and blackberries are among the richest sources of antioxidants, and are effortless to include in breakfasts and they require almost no prep. Just toss them into your morning smoothies, or whatever you fancy. Leafy greens such as spinach or kale are another antioxidant powerhouse. Again, easily added into smoothies or sautéed into a savoury recipe like beans or tofu scramble. Nuts are also are antioxidant-loaded, making them the perfect addition to just about any breakfast, for health, texture and flavour. (2)
Recipes Rich in Antioxidants:
Our version of the TikTok-famous custard toast, this simple yet indulgent breakfast is just the ticket for a lazy weekend brunch.
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A delicious 5-minute wonder. This smoothie isn’t too sweet and is packed with nutrition and flavour. A blend of blueberries, banana, coconut yoghurt and almond butter, with the addition of frozen cauliflower for extra creaminess, to up your daily veg intake! It may sound strange, but trust us, you won’t taste it and it’s a surprisingly great source of vitamin C.
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Inspired by a hedgerow, this vibrant green smoothie bowl is packed with polyphenol-rich spinach and topped with sweet berries, crisp apple and a sprinkling of cacao nibs.
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This satisfying blueberry smoothie bowl packs in plenty of nutritious ingredients that will keep you going through until lunch, such as chia seeds, porridge oats and peanut butter. Full of fibre and antioxidants, it has the makings of the perfect summer breakfast.
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This artichoke and spinach dip is a deliciously simple lunch to serve on toast. The marinated artichokes are blended together with wilted spinach, roasted garlic cloves, lemon juice, butter beans and almond butter to create a chunky, flavoursome dip.
View RecipeVitamin E: An Unsung Immunity Hero
Last but certainly not least is Vitamin E, another immunity-supporting agent that deserves a spot at your breakfast table. Luckily, it’s found in plenty of breakfast must-haves - avocados, almonds and spinach are all excellent sources. Whether it’s creamy avocados smashed on whole-grain toast, a sprinkle of almonds over porridge, or a handful of spinach blended into smoothies, these foods pack a Vitamin E punch, as well as adding incredible texture and deliciousness to your meal. (3)
Recipes Rich in Vitamin E:
Smoother, creamier, and altogether more flavoursome than shop-bought almond butter - this spread is a staple in our kitchen and we guarantee it will become one in yours too. Spread some on your morning toast, drizzle over porridge, add some to curries and soups for richness or blend through a smoothie - its uses are endless.
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We recently made kimchi in the office and have been obsessed ever since - it's such a great addition to any sandwich or salad. This avocado & kimchi toastie works perfectly if you're feeling like a savoury breakfast. The creaminess of the avocado pairs amazingly with the sharpness of the kimchi and lemon juice.
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We're huge fans of avocado toast and this recipe is our new breakfast & lunch go-to. Make sure to use really smooth, runny tahini for this (we love Belazu.) It tastes incredible with just a squeeze of lemon and sprinkled with chilli flakes.
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This avocado & mushrooms on toast is a great, simple breakfast to make on mornings where you fancy something a little special. The avocado base is deliciously creamy and tastes amazing topped with the garlicky mushrooms and crunchy pine nuts.
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This recipe is a take on our hugely popular blueberry oat loaf. We’ve used wholemeal flour for a nuttier flavour and added almond extract for extra fragrance. A firm favourite, we love to enjoy it for breakfast, brunch or afternoon tea.
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This is a brilliant breakfast if you’re looking for a veggie focused, 2-minute recipe. It’s an easy way to get 3 portions of fruit and veg into your morning.
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1. https://www.fredhutch.org/en/news/center-news/2022/03/dudakov-zinc-thymus-regeneration.html
2. https://pubmed.ncbi.nlm.nih.gov/8227682/
3. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/
