How to increase your immunity by eating the right foods

The Clever Kitchen concept

I recently participated in one of The Clever Kitchen workshops at the Fairmont Hotel in Monte-Carlo and truly enjoyed the convivial atmosphere while learning a lot about nourishment that promotes wellbeing. The sessions last approximately 1,1/2 hour, at a cost of Euro 40 for the class which includes full demonstration, nutritional explanation and taste testing, with all the recipes are emailed to you for your convenience. There is also a myriad of nourishing products available to purchase on site. Their objective is to make healthy eating fun, simple and illuminating. Their workshops are a chance for everyone to become empowered with useful information about food that is easy to understand and even easier to apply to real life. The Clever Kitchen loves Superfoods and uses them wherever possible to compliment local, seasonal fresh fruit and vegetables, creating delicious and nutritious recipes that avoid sugar, gluten and dairy. They promote raw and organic produce wherever possible. Raw means a food/superfood that is in its most natural state and therefore has not been through any heat process or had anything added to it, retaining all its amazing nutritional benefits. Their recipes are simple and the nutritional explanation easy to digest – the perfect recipe to improve your health!

Susan Tomassini is a Nutritionist and the brains of the operation, with a solid background in nutrition and a wealth of knowledge she loves to share.  Naomi Buff is the Clever Chef using her natural flair and inspiration to develop one of a kind, health-boosting recipes. Together they make a winning team that appeals to everyone they meet.The Clever Kitchen invites you to participate in their workshops to get the glow, feel the surge in energy and stamina, focus your mind and embrace a healthier wellbeing, all by introducing some of the planet’s most nutrient dense Superfoods into your daily routine. The workshops are not only for the ladies and men are very welcome! For information and reservations please contact


Lime, lemmon and gingerSuper foods are foods that are noted for their exceptionally high nutritional value or particular health promoting qualities. By definition they are calorie sparse and nutrient dense meaning they pack a lot of punch for their weight as far as goodness goes. They are superior sources of antioxidants and essential nutrients that we need but cannot make ourselves. Some are everyday foods whose nutritional value is widely recognized and which are normally consumed in significant quantities – like broccoli, kale and berries. Lesser-known, more ‘exotic’ Super foods are more concentrated and traditionally consumed in much smaller amounts – like hemp powder, maca powder, camu camu and chia seeds. A healthy diet incorporating a variety of superfoods is an intelligent choice, as it will help you maintain your weight, fight disease and live longer.

Boost your immunity

Increasing the consumption of the foods listed below you will certainly stimulate and invigorate your immune system. 

  • FRUITS AND VEGETABLES – at least 5 per day
  • SEEDS – a heaped teaspoon every day
  • WHOLE GRAINS – oats, rye, barley, buckwheat, millet, brown rice every day
  • COMPLETE PROTEIN – quinoa, tofu, fish, free-range chicken, combined pulses and beans every day
  • SHIITAKE MUSHROOMS – 3 times a week
  • GARLIC – a clove or 2 every day

Delicious Immunity Recipes

Kiwi & Raspberry Smoothie 

kiwi & raspberry smoothie IIngredients: 1-cup coconut water 1 peeled Kiwi Juice of ½ a lime 1 cup frozen raspberries 1 vanilla sheep’s yoghurt ½ tsp -camu powder (optional). All you will need is a high speed blender where you will put all the ingredients and whizz until smooth.


coconut water

Coconut water – contains lauric acid, which is anti-fungal, anti-bacterial and anti-viral. Boosts the immune system in fighting infection whilst helping eradicate Candida.


KiwiKiwi – a natural digestive aid that’s high in dietary fiber that binds and removes toxins from the colon.


Limehigh in Vitamin C to strengthen the immune system and produce collagen – a vital protein for skin health.



Raspberries – contain phytochemicals and flavonoids that protect from oxidative stress and may help prevent some forms of cancers.


Sheep yogurtSheep’s Yogurt – Naturally pure, easy to digest and rich in nutrients like vitamin A, which is good for our immunity, skin and eyes.


Camu camu – high in vitamin C, which fights inflammation and oxidative stress. Has been shown to boost the immune system


Raw Vegan Immunity Pate

Raw Vegan pateIngredients: 1-cup walnuts 250g shiitake mushrooms 1 garlic clove 1 tbs miso paste 1 bunch parsley (approx 40g) 1 tbs tamari or soy sauce Dash of cayenne pepper 1 tbs filter water.You will need a high speed blender where you will add all the ingredients and whizz to a smooth consistency. For added thickness add half the walnuts and blend until smooth then add the remaining walnuts and blend for a further 30 seconds to retain the texture.

WalnutsWalnuts – rich in Omega 3 fatty Acids, melatonin and Vitamin E which have potent anti–aging and antioxidant properties.


Shiitake mushrooms


Shitake mushrooms – stimulates the immune system and activates certain cells and proteins that attack cancer, including macrophages, T-cells, and natural killer cells.


Garlic – contains allicin – a super antioxidant that strengthens overall immunity and is a powerful antibiotic.


MisoMiso– restores beneficial probiotics to the intestines and strengthens the immune system.



parsleyParsley –rich in ‘chemo-protective’ antioxidants that help neutralize particular types of carcinogens.



TamariTamari– good source of the mineral antioxidant manganese, which decreases formation of hydrogen peroxide in the body.


Cayenne pepperCayenne pepper– High in capsaicin, which curbs appetite and attacks cancer cells.   Immunity



Turmeric Tea 

Turmeric teaIngredients: 2 cups boiled water 1 inch peeled chopped ginger root 1 tsp Manuka honey (a monofloral honey produced in New Zealand and Australia from the nectar of the Manuka tree) ¼ tsp turmeric Juice of 1 lemon.You will need a teapot, to which will add boiling water or bring to a boil on the stove. Add the ginger, honey, turmeric and lemon juice and let steep for 5 minutes before serving, if using a pan on the stove cover with a plate. Serve and enjoy. As a “clever tip”, add a splash of cold filter water before adding the rest of the ingredients to preserve the maximum nutrients.  Heat kills the precious nutrients of these super foods.If turmeric is not available add a dash of cayenne pepper, which will wake your circulatory system and while still giving you an immunity boost!

GingerGinger a stimulating herb that helps boost circulation and has strong anti-oxidant and anti-inflammatory properties.




Turmeric – a powerful anti-inflammatory with high antioxidant value, which boosts the immune system.

LemonLemon – high in Vitamin C to strengthen the immune system and protect from the flu.



Manuka honeyManuka honey – Strengthens the immune system and has anti-viral, anti-bacterial and anti-fungal properties.


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