Dr. Mom: Immune Boosting Veggie Soup

vegetable stock

Over the last four weeks I’ve talked to numerous patients each day who have battled, or are battling, a respiratory infection or gastroenteritis (aka the stomach flu).  For many of them, it’s been passed around from family member to family member.  It’s high time for cold and flu season.

Things aren’t much different at my house right now.  At bedtime last night my oldest son had a stuffy nose and started a long night of tossing, turning and searching for kleenex.  At around 3:00am my youngest son woke with a croupy cough; his classic way of letting me know he’s sick.  I met him in the hall as he was looking for me to get him his “crunchies” (aka the homeopathic remedies) that we use to treat his cough.

We were all up for the morning around 7:00am.  The first thing that came to mind was to make my immune boosting soup before heading off to work.  This soup was done by 7:40 and we were good to go!

***I know this might sound completely unrealistic to some… but it really is the simplest, easiest, take-care-of-itself, kinda soup you can make.***

Having a few simple common ingredients stocked in your fridge, this soup can be made anytime, especially when you are short on time.  It’s a soup that you can then have ready for dinner, send off with the kids for lunch, take for your own lunch or even drink as a light breakfast for those who don’t have an appetite after being sick.  Eat it when you feel sick or if you feel well but want to keep your immune system boosted.


Simple Common Ingredients = Carrot, Onion, Celery, Potato, Raw Ginger, Raw Garlic, Lemon juice

Carrot –  Rich in beta carotene and immune boosting antioxidants.

Onion – High in antimicrobial (i.e. antibacterial, antiviral, anitparasitic) phytonutrients.

Celery – Alkalinizes body chemistry and aids in detoxification.

PotatoContributes a natural source of sugar and starch to support energy needs.

Raw Ginger – Eases digestion; reduces nausea; warms the body to help fight off infectious microorganisms; high in antimicrobial phytonutrients.

Raw Garlic – Exceptional antimicrobial.

Lemon Juice – Alkalinizes the body; aids digestion; supports detoxification; high in immune boosting antioxidants.

For this recipe:

1) Fill a soup pot with water and bring to a boil.

2) While water is starting boil, chop: 1 carrot, 1 onion, 1-2 celery stalks, 1 potato, raw ginger (2 inches long).  Option to add a few cloves of garlic here if you like garlic.  Garlic has significant antibiotic properties.

3) Throw everything into boiling water.  Let boil for 15-30 minutes, until veggies are tender or soft depending on your preference and time allowances.

** As soup is cooking you can tend to other things… Eat breakfast, Get ready for work, get kids ready for the day, feed the cat, make a smoothie, make lunch, etc, etc, etc.

4) Once done cooking, take out the ginger pieces and season with sea salt to taste.  Drizzle in a little bit of olive oil.  Stir.  Set aside to cool or pack in a thermos to take.

5) Optional: Squeeze in some lemon juice.

Ways to enjoy this soup:

1) This is a great light soup and can be eaten as is for those with a queazy stomach.

2) Crackers can be added to it.

3) While the soup is cooking, noodles can also be prepared if desired.

4) Strain off all the vegetables and consume just the broth as a light drink or with just crackers.  Save the vegetables for later as they will have a lot of flavour and nutrition.

5) Freeze any soup that isn’t eaten to defrost at the time of a cold or flu.

A quick and easy soup like this one is so easy and is very useful during this time of year.  These ingredients are common cooking vegetables that also keep for a long time in the fridge.  So get stocked and use food as medicine.  It’s simpler than you think!

If you have any question or need more information about the highly effective natural ways to boost your immune system or fight off an infection feel free to email me at drlaura@winhealth.ca or book your visit with me to discuss more at WIN Health Solutions.



  1. sandragreco · January 19, 2015

    Thank you for that soup recipe! I love the way you share your experiences and information, very helpful!

    • Dr. Laura Imola, BSc, ND (Licensed) · January 20, 2015

      Hi Sandra! I glad your found it helpful. It’s my pleasure to share these simple things for better health. Hope you are having a great day, and thank you for your comment. 🙂

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