As the calendar pages turn and the days grow shorter, winter has undeniably settled in, bringing with it not only a refreshing crispness in the air and a noticeable dip in temperatures but also the inevitable arrival of those unpleasant seasonal ‘bugs’ that often accompany the colder months.

We sat down with Moshy’s Lead Dietitian, Kirby Sorensen to get the most accurate and up-to-date information, helping us cut through the noise and debunk some common immune system myths, the benefits of gut health and how you can support your immune system during the current cost of living crisis.

Seasonal Produce
Fruits and vegetables that are in season are typically cheaper. Check local markets for the best deals.

Frozen VS Fresh
Frozen fruits and vegetables are often more affordable than fresh, last longer, and are just as nutritious as they are frozen at their peak ripeness. They’re perfect for smoothies, soups, and cooking.

Buy in Bulk
Staples like oats, rice, beans, and lentils are budget-friendly and packed with nutrients. Buying them in bulk can save you money, just ensure you can use them before they expire.

Legumes
Beans and lentils are excellent sources of protein, fibre, and various vitamins and minerals that support the immune system. They are also very affordable.

Root Vegetables
Carrots, sweet potatoes, and potatoes are inexpensive, versatile, and rich in vitamins like Vitamin A and C, as well as antioxidants.

Aromatic vegetables
Garlic and onion are not only filled with flavour but they can also support your immune system, they are generally quite cheap and can be used in various different recipes.

Canned Foods
Canned tomatoes, fish (like tuna and sardines), and some fruits are affordable and convenient sources of important nutrients. Opt for varieties with no added salt or sugar.

Imperfect Produce
Many fruits and vegetables can be purchased cheaper if they look less than perfect, Woolworths has “The Odd Bunch”, Coles has “I’m Perfect”, you can also find many of these options online to support farmers and smaller businesses by purchasing the produce the bigger shops do not want to stock.

Whole Grains
Affordable options include brown rice and oats, these provide fibre and other nutrients that contribute to a healthy gut, which plays a significant role in a healthy immune system.

DIY
Consider a small herb garden with things like basil, rosemary, and mint, these can add flavour and potential health benefits to your meals without costing too much.

Catalogue & Compare
Prices vary greatly depending on the weekly sales, spend a little time browsing the catalogues each week and compare what healthy options are more beneficial to keep your hard earned money in your pocket!

Support your immunity this cold and flu season with Vitamin C rich in-season produce!

Here are just a few ideas to add to your shopping list this week!

Apples

Apples are a great source of vitamin C and dietary fibre. Try our Wheat-free Apple and Cinnamon Oat Loaf.

Kiwi Fruit

Kiwi Fruit stands out with its remarkably high Vitamin C content, often surpassing oranges, and they also provide Vitamin K, Vitamin E, folate, potassium, and fibre. Start your morning with our Super Green Smoothie.

Citrus Fruits

Mandarins, oranges, lemons, limes, and grapefruit are packed with Vitamin C and other beneficial antioxidants. This weekend whip up our Speedy Gluten Free Zesty Lemon Pancakes.

Pears

Pears are high in vitamin C and fibre. Try our indulgent Baked Pear Custard Tart perfect for entertaining during the colder months.

Spinach

Spinach is high in Vitamin C and other antioxidants like beta-carotene (converted to Vitamin A), as well as iron, manganese, Vitamin K, and Vitamin B9. Experience one of our most popular recipes of all time, the famous Pesto, Spinach and Ricotta Rolls.

Capsicum

Capsicums are surprisingly high in Vitamin C and offer other important nutrients like Vitamin A, Vitamin E, and B vitamins (B6 and B9). Love pizza night? Give our Ham, Capsicum & Olive Potato Pizza Bake a go!

Broccoli

Broccoli is rich in Vitamin C, antioxidants, and fibre, indirectly supporting both gut and immune health. Try our Pasta Alfredo with Broccoli & Bacon.

The Healthy Mummy App now has over 200 Dietitian reviewed and approved recipes!

We’re excited to bring you even more dietitian approved recipes and more nutritional education working alongside Kirby, our trusted Moshy Dietitian who has become a familiar expert in the Healthy Mummy community.

As the expert Lead Dietitian of our sister brand Moshy, Kirby has transformed countless lives through her evidence-based, practical approach to nutrition. Read more about Kirby here.

You can find some of the recipes Kirby loves most in The Healthy Mummy App with our NEW Dietitian Approved recipe filter.

More support is available

If you are still feeling unsure and would like further information or need individualised support, we recommend seeking advice from an Accredited Practising Dietitian.

Our sister brand, Moshy, offers a convenient online platform where you can connect directly with certified doctors and practitioners from the comfort of your home. Their supportive team of medical experts provides comprehensive guidance and creates tailored plans to address your specific needs, promoting sustainable and lasting results.