Nourish & Restore: Healthy Autumn Recipes to Support Your Immune System
As the crisp air of autumn rolls in across Australia,
It's the perfect time to slow down, nourish your body, and support your immune system with warming, seasonal foods. This time of year calls for meals that are grounding, calming, and rich in nutrients that help your body stay strong and resilient.
At BotaniQ Medical Clinic, we believe food can be medicine—and autumn is the ideal season to reset your body and mind with mindful meals. Here are a few of our favourite relaxing, immune-boosting recipes to keep you well through the season.
Golden Turmeric Lentil Soup
Why it helps: Turmeric is known for its anti-inflammatory properties, while lentils are packed with fibre and protein to support gut health—a key component of a strong immune system.
Ingredients:
1 cup red lentils (rinsed)
1 onion, diced
2 garlic cloves, minced
1 carrot, chopped
1 tsp turmeric
½ tsp cumin
4 cups vegetable broth
Juice of ½ lemon
Olive oil, salt and pepper to taste
Instructions:
Sauté onion and garlic in olive oil. Add turmeric and cumin.
Add lentils, carrot, and broth. Simmer for 25–30 minutes until lentils are soft.
Finish with a squeeze of lemon and season to taste.
Warm Spiced Rooibos Tea
Why it helps: Caffeine-free rooibos is rich in antioxidants, and when paired with spices like cinnamon and ginger, it becomes a calming tonic that also supports circulation and digestion.
Ingredients:
1 rooibos tea bag or 1 tsp loose rooibos
1 small cinnamon stick
2 slices fresh ginger
1 star anise (optional)
1 cup boiling water
Dash of oat or almond milk
Instructions:
Steep all ingredients in boiling water for 5–7 minutes.
Add milk if desired and sip slowly.
Immune-Boosting Pumpkin & Sweet Potato Mash
Why it helps: Both pumpkin and sweet potato are rich in beta-carotene (vitamin A), which supports immune function and skin health.
Ingredients:
1 cup pumpkin, peeled and chopped
1 cup sweet potato, peeled and chopped
1 tbsp extra virgin olive oil
½ tsp ground cinnamon
Pinch of sea salt
Instructions:
Steam or roast pumpkin and sweet potato until soft.
Mash with olive oil, cinnamon, and a pinch of salt.
Autumn Greens & Quinoa Nourish Bowl
Why it helps: Packed with magnesium, fibre, and plant-based iron, this warm bowl supports stress regulation, gut health, and overall immune strength.
Ingredients:
½ cup cooked quinoa
1 cup sautéed kale or silverbeet
½ avocado
Handful of roasted pumpkin seeds
Drizzle of tahini and lemon juice
Instructions:
Assemble in a bowl: quinoa, greens, sliced avocado, pumpkin seeds.
Drizzle with tahini and lemon juice.
Stewed Pears with Ginger & Cinnamon
Why it helps: Pears are gentle on digestion, and stewing them with warming spices helps support gut health and soothe the nervous system—especially in cooler months.
Ingredients:
2 ripe pears, peeled and sliced
½ tsp ground cinnamon
1 slice fresh ginger
¼ cup water
Instructions:
Combine all ingredients in a small saucepan and simmer until pears are soft.
Serve warm with a spoonful of natural yoghurt or nut butter.
Final Thoughts
Autumn is a beautiful reminder to slow down and nourish yourself—physically, mentally, and emotionally. These seasonal recipes not only taste comforting, but also offer immune-supporting benefits and moments of mindful calm.
At BotaniQ Medical Clinic, we encourage natural ways to support your body’s rhythm. If you’re seeking more guidance on seasonal wellness, book a consultation with our team—we’re here to support your journey, one nourishing step at a time.
Eat well. Breathe deeply. Embrace the season.
