Immunity boosting soup

Serves 4

This is one of my favourite soups to feed my family because of it’s nourishing ingredients like Katsuodashi, Miso, Daikon radish, Bok choy, Enoki mushrooms that are all known for their immunity boosting properties. It has Katsuodashi (bonito stock) as it’s base, Katsuo (bonito fish) not only gives the soup it’s umami flavour but it is also known for the high amounts of amino acids it contains that are important for the process of cell growth and repair. Katsuo or bonito fish, is dried and fermented and we can buy it in powder form like what I have used in the recipe below or you can choose to make the dashi (stock) from scratch by using Katsuo or bonito fish in it’s flaky form.

The Miso is rich in minerals and a great source of vitamins like B, E, K and folic acid. In addition, it’s fermented nature gives it the ability to provide the gut with beneficial bacteria that help the immune system to function optimally.

The Daikon radish in this soup is very high in vitamin C, potassium, and phosphorus. It has beneficial enzymes that help in digestion as well as phytonutrients that help fight chronic illnesses. Daikon radish has antibacterial, anti-inflammatory, antiviral and diuretic properties. It is useful to know that raw daikon juice can aid in the healthy functioning of the respiratory system by dissolving mucus and phlegm. So, when you are down with a cold do try having daikon to help relieve your symptoms.

Daikon radish

Bok choy is an excellent source of vitamin C, vitamin K, vitamin A, and beta-carotene. It is a very good source of folate, calcium, and vitamin B6 as well. It is rich in antioxidants as well and hence a great food for enhancing your immunity.

Blanched baby bok choy

The Enoki mushrooms further infuse the soup with their immune boosting quality as they are highly nutritious with a number of vital vitamins and minerals especially vitamin Bs and D. These mushrooms are known to facilitate digestion and enhance metabolism.

Enoki mushrooms and spring onions

While using instant dashi powder is very handy, and the quality has improved over the years, dashi made from scratch with bonito flakes and water has a stronger umami taste. However, the quality of dashi powder with dried ingredients from the sea is robust and it also allows for us to have the soup more frequently if we have this dried powder stored in our pantry.


  1. 2 tbsp Katsuo Dashi powder
  2. 4 cups filtered water
  3. 1 tbsp organic GMO free soy sauce
  4. 1 tbsp mirin
  5. 1 tbsp sesame oil
  6. 3 tbsp white miso
  7. 1 tbsp dried Wakame seaweed
  8. 2 inches ginger
  9. 1/2 cup sliced daikon radish
  10. 2 bunches of enoki mushrooms
  11. 2 spring onions
  12. 1 cup tofu diced
  13. 2 cups baby bok choy
  14. 135 gms udon noodles
  15. Sprinkle some Ichimi Togarashi


  1. Boil water in a saucepan and put in the dashi powder and boil on medium heat for 3-5 mins
  2. Add the soy sauce, sesame seed oil and mirin and let it cook on low fire for 2 mins more
  3. Slice the green onions, ginger and daikon radish finely
  4. Add them to the saucepan and again cover and cook on low fire for another 5 minutes
  5. Add the wakame seaweed and tofu and continue to cook for another 2 minutes
  6. Blanch the baby bok choy separately
  7. Add them to the saucepan
  8. On serving sprinkle some Ichiri Togarashi chilli pepper
  9. It is ready to eat!
Immunity boosting soup!

Poached chicken with avocado and greens

The poached chicken in this recipe can be used for salads, sandwiches or eaten for dinner with roasted vegetables as well. It is moist and tender and lasts for 3-4 days if stored in an airtight glass container in the refrigerator. You can slice it like shown in the photo below and use it for other meals as mentioned.

The salad dressing has english mustard which gives it a kick and the balsamic vinegar’s tartness with a hint of sweetness enhances the taste of the salad. Apart from it’s taste balsamic vinegar aids healthy digestion and improves blood circulation. The extra virgin olive oil and avocado give you a good dose of healthy fats, the omega 3 fatty acids that are vital for your heart and brain health. This salad is abundant in greens with kale and lettuce which are high in vitamin c and powerful antioxidants. In addition the large number of cherry tomatoes add to the nutrient density of this salad.

You can double the recipe for the salad dressing and chicken and store them for use in other meals.

Serves 4

Ingredients for the salad:

  1. 4 cups kale
  2. 4 cups lettuce
  3. 1/2 medium size onion
  4. 10 – 12 organic cherry tomatoes
  5. 1 avocado
  6. 400 gms free range chicken breasts
  7. 1 1/2 tsp pink himalayan salt
  8. 2 tsp dried rosemary
  9. 2 tsp cracked black pepper
  10. 4 garlic pods
  11. 1 inch ginger

Ingredients for the salad dressing :

  1. 1 tbsp balsamic vinegar
  2. 4 tbsp extra virgin olive oil
  3. 1 tsp english mustard
  4. 1 tsp organic raw honey
  5. 1/2 tsp black pepper
  6. 1 tbsp lemon juice


  1. Poach the chicken – wash the chicken breasts and dry with a kitchen paper towel -place them at the bottom of a saucepan in a single layer -cover at least an inch with room temperature water (this is necessary as the chicken must take time to cook) -add salt, pepper, rosemary or any other aromatic herbs, garlic and ginger -let the water come to a boil at medium heat, skim off the white scum and reduce the heat to low and cover the saucepan, and let the chicken simmer – chicken should finish cooking in 10-15 minutes depending on the thickness of the breasts
  2. Separate the kale leaves from the stem and chop the lettuce
  3. Slice the cherry tomatoes into halves
  4. Slice the avocado
  5. Cut the onion into quarters
  6. Make the salad dressing and pour it over the salad
  7. Toss the salad and serve!
Poached chicken, avocado and greens salad

Mediterranean Fish

This is a very simple yet delicious recipe that can be made with basic ingredients. The idea is not to make healthy cooking with whole foods a tedious process but, to be able to easily incorporate it into your daily cooking. In most of my recipes I try to keep the ingredients simple and easy to follow. However, I am particular about the source as eating clean ingredients are imperative for our health and wellbeing.

In this recipe I have used sustainably sourced Barramundi and Salmon with no antibiotics or hormones and farmed in pristine waters. Both fish are high in essential omega-3 fatty acids which are beneficial for heart health. Essential meaning that our body cannot create it so we have to get it from the food we eat or from supplements. Fatty fish like salmon, tuna and barramundi are high in marine omega-3 fatty acids. We should try to eat fish twice a week at least to obtain sufficient amounts of omega-3s in our diet.

Grilled mediterranean fish


  1. 3 barramundi fillets and 1 salmon fillet (200 grams each)
  2. 2 tbsp capers
  3. 1 tsp red chilli flakes
  4. 1 tsp cracked black pepper
  5. 1 tsp sea salt
  6. 5 garlic pods
  7. 1 fresh tomato
  8. 5 tbsp olive oil


  1. Quarter the fresh tomato
  2. Keep the garlic pods whole
  3. Dry the fillets and slice each one into two pieces
  4. Warm olive oil in a small saucepan
  5. Add whole garlic pods
  6. Add the capers, chilli flakes, black pepper and salt
  7. Cook on low fire until the garlic pods have turned golden
  8. Pour over the fish and scatter the pieces of tomato
  9. Grill at 250 C for 10 mins – 15 mins
  10. Serve with brown rice or wholewheat pasta

Vegan rice bowl packed with protein

This rice bowl incorporates a rich inclusion of nutrients that help with muscle repair and immune function. It is a perfectly complete meal for the vegan or vegetarian. The edamame and tofu pack in the protein in this meal. And the Bok Choy and Bunapi mushrooms add the antioxidants and vitamins C and B which help boost the immune system. The red and brown rice mix further power this bowl with essential minerals and fiber as well. If you can’t find bunapi mushrooms then try this recipe with enoki mushrooms instead. I have used miso and brown rice vinegar to give it an umami taste. You can make it more spicy and if you want to give it a kick try adding fresh thai chillies.

Serves : 4

Ingredients :

  1. 1 cup shelled cooked edamame
  2. 1 cup diced hard pressed non-gmo tofu
  3. 4 cups bok choy chopped
  4. 2 cups white beech bunapi mushrooms or enoki mushrooms
  5. 1/2 cup fine green beans
  6. 1 cup brown and red rice
  7. 3 garlic pods minced
  8. 1 tbsp minced ginger
  9. 1 long red chilli pepper
  10. 2 tbsp sesame seed oil
  11. Pinch of cracked black pepper
  12. Pinch of dry red chilli pepper
  13. 1 tsp pink himalayan salt
  14. 1 tsp miso paste
  15. 1 tbsp water
  16. 2 tbsp brown rice vinegar
Prep for the rice bowl

Method :

  1. Chop the bok choy and beans
  2. Boil water in a saucepan put in a tsp of salt and throw in the bok choy and green beans to blanch and remove and strain
  3. Mince the ginger and garlic
  4. Slice the red chilli pepper in circles
  5. Dice the tofu and put aside
  6. Cook the rice
  7. Heat oil in a pan and brown the ginger and garlic
  8. Add the dry red chilli pepper, black pepper and salt
  9. Sauté the mushrooms, tofu, fresh red chilli pepper
  10. Add in the bok choy, beans and edamame
  11. Add in the cooked rice
  12. In a cup add the miso paste, 1 tbsp water, brown rice vinegar and pour over the rice and gently turn the rice over a couple of times and serve!

Beetroot, kale, cabbage and radish salad

Beetroot is known to have liver cleansing properties and it is considered effective in lowering blood pressure. It has antioxidants that help detox the liver allowing the liver to carry out it’s job of balancing the hormones in our bodies. It contains high levels of nitrates, which our digestive system is able to convert into nitric oxide, a compound that helps relax the blood vessels and therefore aids in lowering blood pressure. Beetroot is also a good source of the B vitamin folate and the mineral manganese.

Kale is an incredibly nutritious leafy vegetable rich in nutrients. It also contains a plant chemical called glucosinolate which is broken down into chemical compounds called isothiocyanates and indole-3-carbinol after chopping, chewing, or cooking. Glucosinolates are the first-line of defence for plants against insects, fungi and environmental stress like droughts. Isothiocyanates have been studied in the laboratory for their ability to prevent chronic conditions like cancer and heart disease in humans. It has been found that they have the profound ability to inhibit inflammation and the spread and growth of tumor cells in the body also providing protection to healthy cells.

Serves 4

Ingredients :

  1. 2 cups beetroot julienned
  2. 1 cup white or red cabbage julienned
  3. 1 cup radish julienned
  4. 2 cups kale chopped
  5. 1 cup chickpeas
  6. 3 tbsp cranberries
  7. 2 tbsp toasted sunflower seeds
Prep for the salad

Salad dressing :

  1. 2 tbsp pure tahini paste
  2. 2 tbsp balsamic vinegar
  3. 2 tbsp coconut aminos
  4. 4 tbsp cold pressed extra virgin olive oil
  5. 2 tbsp sesame oil
  6. 1 tsp pink himalayan salt
  7. 1/2 tsp black pepper
  8. 1/2 tsp chopped garlic
  9. 2 tbsp molasses sugar (or blackstrap molasses)
  10. 1/3 cup fresh lemon juice

Toss all the ingredients and pour over the Tahini salad dressing and you have got yourself a super delicious salad!

Beetroot, Kale, Cabbage and radish Salad

Brown Rice bowl with enoki, bok choy and tofu

Rice bowl with enoki mushrooms, tofu and bok choy

This delicious rice bowl is super nutritious! It has a lot of fiber and is rich in vitamins and minerals. I have used a good quantity of Enoki mushrooms in this bowl because they are highly nutritious being rich in vitamin B and other useful minerals like selenium, phosphorous and iron. They also have important amino acids that help improve the immune system. Enoki mushrooms have been used for centuries in Asian culture for medicinal purposes, as a remedy for high blood pressure, stomach ailments, high cholesterol and liver disease. The bok choy an equally nutrient rich asian vegetable provides an abundant amount Vitamin A and C in this bowl. In fact one cup of bok choy is sufficient for your daily requirement for both vitamins.

Ingredients :

  1. 1 cup Non-GMO tofu cubed
  2. 4 cups organic bok choy
  3. 1 cup scallions
  4. 2 bunches coriander leaves
  5. 3 bunches of enoki mushrooms
  6. 1 large red chilli sliced
  7. 1 tbsp sesame seeds toasted
  8. 3 garlic cloves
  9. 2 tbsp thinly sliced ginger
  10. 1 tbsp sesame oil
  11. Pink himalayan salt
Prep for the rice bowl

Sauce :

  1. 1 tsp miso paste
  2. 1 tsp sesame seed oil
  3. 1 tsp mirin
  4. 1 tsp soy sauce
  5. 1 tsp ume shiso (plum vinegar)

Rice :

  1. 1 cup brown rice or 3 cups cooked brown rice
  2. 2 tbsp onion chopped
  3. 3 garlic cloves
  4. 2 big green chilli
  5. Pinch of himalayan

Method :

  1. Slice the bok choy, scallions, garlic and ginger
  2. Cut the tofu in cubes
  3. Lightly cook the tofu in sesame oil
  4. Remove the cooked tofu and put aside
  5. Add garlic and ginger to the same oil and cook until soft
  6. Throw in the mushrooms, scallions and sliced red chilli pepper
  7. Toast sesame seeds in another frying pan
  8. Boil water in a saucepan and add a tsp of himalayan salt
  9. Once boiled throw in the bok choy for 5 seconds and then once blanched remove it and strain the water
  10. Cook the brown rice once the garlic and onion have been sautéd with the ingredients above
  11. Once cooked mix the rice, tofu and vegetables in a wok
  12. Add the sesame seeds and coriander leaves
  13. Pour the sauce over the mixture and give it a toss!

Brown rice bowl

Zucchini and bean salad

Bean salad with asparagus and zucchini

This salad is a complete and filling meal packed with energy and fiber. A most nutritious salad rich in protein and other nutrients. Zucchini is high in antioxidants especially like carotenoid which is great for eye and heart health. These antioxidants are most prevalent in the skin of the zucchini so be sure to eat the zucchini whole. The presence of cumin seed powder not only gives it a delicious mediterranean kick but, also further enhances the nutritious value of this salad. Cumin seeds have many health benefits including fighting infections, enabling a healthy digestion and also have anti-inflammatory properties. Cayenne pepper is another spice that has great nutritional value. It is known for it’s ability to boost metabolism, improve digestion and may also help lower blood pressure.

Serves 4

Ingredients :

  1. Organic red kidney beans 400 gms
  2. Organic black beans 400 gms
  3. 1 big zucchini quartered
  4. 5 thin stalks of asparagus
  5. 3/4 cup scallion chopped
  6. A bunch of coriander leaves
  7. 2 tbsp of cubed feta cheese
  8. 1 tbsp olive oil
  9. 1 tsp garlic minced
  10. 1 tsp cracked black pepper
  11. 1 tsp sea salt

Salad dressing :

  1. 1 tsp tahini
  2. 1 tsp sea salt
  3. 1 tsp cumin seed powder
  4. 1 tsp cayenne pepper
  5. 1 tsp raw honey
  6. 2 tbsp extra virgin olive oil
  7. 2 tbsp lemon juice
  8. 1 tsp balsamic vinegar

Method :

  1. Cut zucchini into quarters and lay the pieces out on a baking pan
  2. Place the asparagus stalks next to the zucchini
  3. Drizzle olive oil and sprinkle salt, black pepper, and the chopped garlic
  4. Bake zucchini and asparagus in the oven at 180C for 20 mins
Grilled Zucchini
  1. Slice the scallion into 1/2 inch pieces
  2. Cut the asparagus into small pieces
  3. Separate the coriander leaves from the stalks
  4. Make the salad dressing
  5. Toss everything together pour the salad dressing over and serve it warm!
Protein packed salad!

Nutrient-dense kale salad!

Kale, Chicken, Apple, Sweet potatoes, feta cheese, walnuts and sunflower seeds

This salad has sufficient protein, good fats and nutrient rich kale. The chicken and quinoa both provide a good amount of protein for this meal and kale is packed with a wide range of nutrients like calcium, vitamins C and K, antioxidants and fiber. It is an energising and satiating meal to have for lunch. It will keep you going for the day.

Serving size 4

Ingredients for salad :

  1. 1 cup cooked organic tricolor quinoa (1/3 cup uncooked quinoa)
  2. 4 cups kale leaves
  3. 1 small organic apple
  4. 1 medium size sweet potato
  5. 1 free range chicken breast
  6. 1 tsp rosemary sprigs fresh or dry
  7. 2 garlic pods
  8. 2 tbsp feta cheese
  9. 16 raw walnuts
  10. 1 tbsp raw sunflower seeds
  11. 1 tbsp olive oil
  12. 1 tsp himalayan salt
  13. 1 tsp cracked black pepper

Ingredients for salad dressing :

  1. 4 tbsp extra virgin olive oil
  2. 2 tbsp balsamic vinegar
  3. 1 tbsp whole grain mustard
  4. 2 tbsp lemon juice
  5. 1 tsp cracked black pepper
  6. 1 tbsp raw unfiltered organic honey

Method :

  1. Boil quinoa with a 1/2 tsp of himalayan salt
  2. Place the chicken breast with 1/2 tbsp olive oil, pinch of black pepper, 1/2 tsp himalayan salt, garlic pods whole and rosemary in the oven at 180 C for 15 mins
  3. Once cooked cut the chicken breast into long strips
  4. Dice the sweet potato and grill it with 1/2 tbsp olive oil and a pinch of black pepper at 180C for 5 mins
  5. Bake the walnuts and sunflower seeds at 180 C for 2 mins
  6. Chop kale leaves to desired size
  7. Thinly slice the apple
  8. Dice feta cheese
  9. Make the salad dressing
  10. Mix all of above, dress it and serve!
Nutritious Kale Salad

Satisfying and nutritious Nutty Brown Rice Bowl!

Veggie rice bowl

Brown rice does not only have a nutty and wholesome flavour but, it is also as you must know a super healthy low GI food. It’s high fiber content allows it to be a favourite for heart health, optimum digestion and promotes fullness in small quantities.

Tofu used in this bowl is a non-gmo hard pressed one which is easy to sauté and does not break easily when mixed in rice. It is high in protein with all 8 essential amino acids – the ones we do not make in our body. So, it is a great protein option for vegetarians and vegans.

Sesame seed oil is my preferred choice for wok cooking, especially in this particular dish where I want the nutty aroma and the taste of asian flavour. It is a healthy oil as it is high in unsaturated fat. The sesame seeds are a powerhouse for minerals like calcium, potassium, magnesium, manganese and zinc.

The ample quantity of vegetables makes it super nutritious! Packed with vitamins A, B and C and anti-inflammatory antioxidants.

Serving size 4


  1. 1 cup organic brown rice
  2. 2/3 cup chopped carrots
  3. 1 cup chopped yellow and red bell peppers
  4. 1 cup chopped fine green beans
  5. 2/3 cup organic corn
  6. 1 cup bok choy (steamed and chopped)
  7. 1 cup tofu (lightly sautéed in sesame oil)
  8. 1/2 tbsp garlic chopped
  9. 1 tbsp ginger chopped
  10. 6 thai basil leaves
  11. 2 tbsp sesame seeds (lightly roasted)
  12. 2 tbsp Sesame oil
  13. 2 tbsp Soy sauce
  14. 1 tbsp fish sauce (non-veg)
  15. 1 tsp heaped dry red chilli pepper
  16. 1 tsp heaped cracked black pepper
  17. 2 tbsp big green chilli chopped
  18. Poached egg (non-veg)
Boiled rice, steamed book choy, lightly cooked tofu, toasted sesame seeds and chopped veggies


  1. Boil rice
  2. Steam bok choy – leaving it a bit crispy
  3. Boil corn or use from a tin with no sugar added
  4. Chop carrots, beans, green chilli pepper, red and green bell peppers
  5. Separate 6 basil leaves
  6. Finely chop garlic and ginger
  7. Saute tofu in 1 tbsp sesame oil
  8. Lightly toast sesame seeds till light brown


  1. Pour 2 tbsp sesame seed oil in a wok and warm
  2. Add garlic, ginger and basil and cook for 3 minutes
  3. Add red chilli pepper and cracked black pepper and cook for 1 minute
  4. Throw in the carrots, green beans, green chilli, and cook until soft but still a bit crispy
  5. Add the corn, bell peppers and rice and toss together a few times
Tossed rice and veggies
  1. Thrown in the bok choy and tofu
  2. Pour in the soy sauce and if you are using fish sauce
  3. Add himalayan salt to taste
  4. Toss together for 3 mins
  5. Spoon into a bowl and sprinkle the sesame seeds on top
  6. Poach and egg if you like and place it on top of the rice.
Rice bowl with tofu, nourishing veggies with sesame seeds sprinkled on top

Lean Chicken Shepherd’s Pie

Shepherd’s Pie

Shepherd’s pie came about in the late 1700s and early 1800s in Ireland. It was created in households as a simple yet nutritious meal that was meant to incorporate the leftovers in the house. It has since then been cooked using different kinds of mince meat and leftover vegetables in the fridge. This combination of meat and vegetables is sealed with mashed potato on top. Once in the oven a golden crispy potato covering forms and it blends in beautifully with the meat and veggies inside. I make different combinations but the two I like the most are, chicken mince with spinach and the lamb mince with carrots and celery.

You begin by cooking the meat, which is cooked on low fire in a rich bed of sliced onions, garlic, ginger and herbs. It’s cooked in olive oil which is high in omega 3 fatty acids and is therefore a heart healthy oil to cook in. The vegetables are sautéed separately and then added to the minced meat. The mashed potato contains extra virgin olive oil instead of butter! It is spooned on top of the cooked meat and vegetables which have been infused with herbs and spices and then placed in the oven. The result is a truly comforting and delicious meal. The crispy yet soft texture of the potato with the succulent minced meat and vegetables makes this dish most satisfying! In this recipe I have used free range chicken mince, frozen organic spinach leaves and sautéed Shiitake mushrooms, just because I had some in the fridge.

Serves 6 – 8


  1. Chicken – 900 gm
  2. Potatoes – 5 large
  3. Frozen Spinach – 450 gm
  4. Onion – 1 large chopped
  5. Garlic – 6 pods
  6. Ginger – 2 tbsp
  7. Mushrooms – 3/4 cup
  8. Rosemary – 1 tsp
  9. Coarse Black Pepper – 2 tsp
  10. Himalayan Salt – 2 tsp
  11. Fresh red chilli – 1 chopped
  12. Dried red chilli flakes – 1 tsp
  13. Cayenne pepper – 1 tsp
  14. Olive oil – 3 tbsp
  15. Virgin olive oil – 1 tbsp
  16. Free range chicken stock – 1 cup
  17. Worcester sauce – 4 tsp
  18. Rice flour – 1 tsp
  19. Pre-heat oven to 180 C with the grill on
Ingredients: Onion, garlic, ginger, himalayan salt, black pepper, dried rosemary, red chilli


Mash the potato :

  • Boil the potatoes
  • Mash with a stainless steel masher
  • Add 1 tsp himalayan salt
  • Add 1 tsp black pepper
  • Add 1 tsp cayenne pepper
  • Add 1 tbsp extra virgin olive oil
  • Mix it all thoroughly into the mashed potato

Cook chicken and spinach :

  • Put 2 tbsp olive oil in a pan and add the onion, 4 garlic pods, ginger
Onion, garlic, ginger, red chilli pepper, rosemary, salt and pepper cooked in olive oil
  • Cook on low fire until soft
  • Add rosemary, salt, black pepper, fresh red chilli and cook for 1 minute
  • Add the chicken mince
  • Add the stock with the rice flour dissolved in it
  • Sauté the spinach separately in another pan with 1 garlic pod, 1 tbsp of chopped onion and 1 tbsp olive oil
Sautéed Spinach
  • Add the cooked spinach to the chicken mince and cook on low fire for 10 mins
Chicken mince and spinach cooked
  • Sauté the mushrooms in olive oil separately
  • Add them to the chicken and spinach

Layer the Shepherd’s pie

  • Then spoon the mixture into a pyrex or any baking dish and cover with the mashed potato
  • Smooth and flatten the mashed potato and then with a fork make grooves
  • Place the dish in the oven under the grill
  • As the potato turns golden in colour you can take it out
  • Let it stand for 2 minutes and then serve!
Shepherd’s pie with a golden crispy layer of potato on top