Healthy foods and easy recipes kids will love

A strong, well-functioning immune system is key to your children’s good health.

Children's Health | Cold and Flu | Healthy Eating

Sonia Chartier

24 September 2019

Plants on the menu

Plants on the menu

A wide range of plants can bolster the immune system. They include thyme, rosemary, sage and garlic—add these to your healthy recipes as much as you like! Echinacea is another gem—it can help improve the body's resistance to germs. Echinaforce® Junior chewable tablets, made from fresh, organic Echinacea, have a great orange taste that kids love. Plus they are clinically proven to reduce the chance of getting sick by 33% and the need for antibiotics by 76%.


A daily dose of Vitamin D3
Vitamin D3 is an active form of vitamin D essential to good health. It can be found in high concentrations in fatty fish and in lesser amounts in egg yolks.
Add healthy foods rich in vitamins A and C to your daily menu
Children should have at least one serving of vitamin A- and C-rich foods every day to support their immune response: beets, carrots, citrus fruits, blueberries and onions.

A delicious and nutritious snack

This smoothie recipe is packed with ingredients rich in vitamins and minerals to help boost children's immune defenses.


Ingredients – Makes 4 servings
• 1 cup vanilla-flavoured Greek-style yogurt
• 1 handful baby spinach
• 1 cup fresh blueberries
• ½ cup frozen diced pineapple
• ½ cup fresh raspberries
• ¼ cup water
• 1 cup crushed ice

Combine the ingredients in a blender and mix until smooth and frothy, then serve.

Protein for protection

The human body needs protein to produce immune system cells such as antibodies and enzymes. Make sure to include enough fish, eggs, legumes—also known as pulses, these include beans, peanuts, lentils and peas, to name but a few—and meat (go for organic!) in your daily menu.

More fresh vegetables

Encourage your children to eat more vegetables. If you can't imagine possibly getting your kids to eat more veggies, try to slip them into their diet in the form of a green smoothie recipe (tell them it's The Incredible Hulk's favourite drink ). Or prepare a healthy snack featuring raw veggies with an avocado dip Yum!


Have fun with fungus

Enoki, shitake and oyster mushrooms are good immune boosters because they're full of antioxidants. Add them—it helps to chop them into tiny pieces—to a healthy pasta sauce, soup or omelet!

Spice it up

Use ginger, turmeric, cinnamon or cloves in your dishes more often. These spices are known for their immune-boosting properties. They're easy to hide in recipes, so even picky kids won't notice. Ginger adds a perfect zing to this pumpkin soup recipe.

Soupe à la citrouille et carotte

Healthy tips

Limit sugar intake
Soft drinks, candies, cakes and cookies have a negative impact on kids' immunity. Instead, give them raisins, dried fruit or fresh fruits and nuts. Replace soft drinks with soy milk or other plant-based milks and a lot of water. Fresh fruit juice is okay too, but only occasionally, as it nonetheless contains quite a bit of sugar.
Feed the liver
The liver cleanses the body and plays an important role in maintaining a strong immune system. Select fresh, organic foods free of artificial additives. Add liver-friendly foods such as artichoke, kale, broccoli, lettuce and cabbage to your shopping list.
Beat bugs with a healthy breakfast
A balanced diet helps maintain good immunity, and a good breakfast will give your kids energy and help them get their day off to a running start! Try these:

Gluten-free banana pancakes

Crêpes aux bananes

Cup omelets


Nutrient-packed overnight oats recipe

Gruau froid

These healthy recipes are sure to be a hit with young and not-so-young alike!

A.Vogel Echinaforce® Junior Echinacea Tabs

A.Vogel Echinaforce® Junior

90 Tabs

$ 17.79

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Reduces cold and flu symptoms by 65% and cuts the need for antibiotics by 76%!
More info