Boost Your Immune System: Advanced Tips and Strategies (Part 2)

How to Boost Your Immunity – Part 2

In this vodcast I continue the series on strengthening immunity to reduce the impact of common illnesses. Part 2 focuses on what to eat when you are sick. Choosing nourishing foods can help shorten illness and support a faster recovery.

These conversational vodcasts are available to members of my YouTube community, The Traditional Foods Kitchen Academy, also called Kitchen Pioneers.

Boost Your Immunity by Eating Nutrient-Dense Foods

Even when you practice healthy habits, colds and flu can still occur. During recovery, prioritize nutrient-dense foods that are gentle on the stomach but rich in vitamins, minerals, protein and healthy fats. Many of the suggestions here are easy to prepare when you feel unwell and can be made ahead and frozen for convenience.

The main food I recommend for illness recovery is bone broth—or regular broth—ideally chicken. Read on for details and watch the full Kitchen Academy member vodcast to learn more.

Nature’s Penicillin to Boost Your Immunity

When you’re ill, sipping nutrient-rich chicken bone broth or chicken broth is one of the simplest, most effective supportive foods. Broth provides easily absorbed nutrients, gentle protein, and hydration, all of which support recovery.

Prepared with bones, meat, and vegetables such as carrots, celery, onions and garlic, broths deliver essential fatty acids, B vitamins including B12, vitamin D, and a range of minerals. The warmth of the liquid also soothes the upper respiratory tract while helping prevent dehydration.

Home Cook’s Note: Chicken bone broth is typically made from carcasses and scraps, extracting minerals and collagen from the bones. Chicken broth is often made using a whole chicken and has more meat-forward flavor. Both are nourishing and useful when you’re recovering from illness.

When You Need to Make Chicken Broth Quickly

If you don’t have broth on hand, a one-pot chicken dish is a quick, comforting option that produces plenty of sipping broth plus tender chicken and mineral-rich vegetables. A simple recipe I recommend is a home-style chicken soup variation called “Praised Chicken.” It’s easy to prepare and soothing to both your digestive and respiratory systems.

How to Make Chicken Bone Broth

Chicken bone broth is inexpensive and simple to make. I demonstrate three convenient methods: slow cooker, Instant Pot, and stovetop. Make a batch and freeze it in portions so you always have nourishing broth ready when you need it.

Other Kitchen Academy Videos in This Series

This video focuses on nutrient-dense foods that support recovery. If you missed Part 1 of the series, it covers daily habits that help strengthen immunity and reduce the chance of falling ill.

A Word of Caution about Home Remedies

Alongside nutrient-dense foods, I share recipes for simple home remedies. Before using herbal remedies, approach them with knowledge and care—many herbs are pharmacologically active and can interact with medications or affect pregnancy and breastfeeding.

If you are pregnant, nursing, taking prescription or over-the-counter medicines, have allergies, or plan to give remedies to children, consult your doctor or pediatrician first. Herbs are powerful; use them responsibly.

• Mary’s Nest Website Disclaimer Text

With that caution in mind, here are several home remedies and supportive preparations worth having on hand.

Home Remedies to Boost Your Immunity

In the member video I demonstrate foods and remedies that support recovery from colds and flu. Below are remedies I recommend you consider preparing and keeping available.

Master Herbal Recipes

If you haven’t seen my Master Herbal Recipes series, it’s a practical resource for making herbal teas, tinctures, oils and salves. Learning these base techniques lets you customize remedies for your needs and saves money compared with buying pre-made products.

Traditional Foods Kitchen Academy

My in-depth vodcasts are available to members of the Traditional Foods Kitchen Academy. Membership offers members-only videos and perks, though I also publish free weekly instructional cooking videos on my public YouTube channel.

Membership is optional; my public channel remains free for all subscribers. Thank you for your support.

More Kitchen Pioneer Videos

Kitchen Pioneer members display a special badge next to their YouTube name and can ask questions in the comments. Below are recent member videos and playlists you might enjoy.

• Traditional Foods Kitchen Academy video playlist (Optional Membership Community)

Recent member videos include:

Trending Posts on Mary’s Nest

---

Shop for items used in this blog post or video

Favorite Kitchen Supplies

• Chef’s Knife
• Bamboo Cutting Board
• Lodge Cast Iron Frying Pan
• Scanpan
• Spatula Spoon
• Whisk
• Large Stock Pot
• Stainless Steel Colander
• Large Measuring Cup
• Stainless Steel Measuring Cups and Spoons
• Baking Sheet
• 2-Cup Glass Storage Jars with Lids
• 10-Piece Glass Bowl Set
• Flour Sack Towels
• Fat Separator
• Favorite Aprons

More Kitchen Supplies with Promo Codes

• Mockmill Grain Grinder and Whole Grains (including Einkorn, Emmer, and Spelt)

• Masontops Fermentation Kit

Recommended Reading