Iso-cooking immune boosting recipes is the newest trend at the moment. This comes down to the fact that we are unable to go out to our favourite restaurants and health is at the forefront of the public eye. We owe it to ourselves to ensure that we are doing all we can to maintain (or improve) our health, and as such healthy cooking options need to be a part of our weekly nutritional plan.


Whilst there has certainly been a big increase in home delivery and a lack of motivation when it comes to cooking, there has equally been a big increase in people looking to improve their cooking skills and give their immune systems the best chance possible.


Nutrition will always be one of the biggest impactors on our health and as such we should always be doing what we can to ensure that we are eating the healthiest of foods the majority of the time.


Read on for 3 iso-cooking recipes that will greatly help to boost your immune system and are great for this current situation that we find ourselves in.



Lemon Baked Ocean Trout With Veggies


Immune Boosting Trout

Adding lemon to the cooking process helps flavour and healthiness!



  • 2 x Ocean Trout fillets (washed)
  • 1 x Lemon (sliced)
  • 100g Sweet Potato (diced)
  • 100g Butternut Pumpkin (Diced)
  • Mixed Greens
  • Mixed Herbs
  • Olive Oil



  • In a baking tray, place the ocean trout fillets and drizzle olive oil on top.
  • Sprinkle mixed herbs and then place slices of lemon on top.
  • In a separate tray, place pumpkin and sweet potato and drizzle with olive oil.
  • Place both trays in the oven at 170 degrees for 20 minutes or until cooked through.
  • Serve with mixed greens


Why is this immune boosting?


This recipe loaded with fresh ingredients, Omega 3 fatty-acids and the vitamins and minerals that come with citrus and vegetables. Everything that is packed into this meal is designed to help you from the inside out.



Coconut & Banana Smoothie


Vitamins and minerals in a smoothie

The perfect way to start the day, or as a frozen snack later!



  • 75g coconut yoghurt
  • ½ tsp ground turmeric
  • 1 tbsp shredded coconut
  • 3cm piece of fresh ginger (peeled)
  • 1 frozen banana (in chunks)
  • 1 tsp honey
  • 1 scoop protein powder
  • 3 tbsp water
  • 1 tbsp oats
  • ½ lemon (juice only)



  • Add all ingredients into a high speed blender and blend until smooth (adding extra water to loosen up as necessary


Hint: These also work fantastic as ‘ice creams’, simply blend the mixture up, place in an icy-pole mould and put an ice-cream stick in the middle and freeze.


Why is this immune boosting?


This one of those iso-cooking recipes has everything you need. Healthy carbs, proteins and fats as well as a lot of flavour. Not to mention all the vitamins and minerals that come with the citrus, coconut and ginger. This is a filling and tasty recipe that is designed to taste much more naughty than it actually is.



Superfood Salad with Citrus Dressing


Immune boosting salad

Everything in this salad is designed to help your health.


Ingredients (salad)

  • 150g shredded chicken breast
  • 125g cooked Quinoa
  • 250g broccoli
  • 175g frozen soya beans
  • 1 ripe avocado
  • 75g baby spinach
  • Handful of soft herbs (parsley, basil, coriander or mint work well), chopped
  • 50g pomegranate seeds
  • 50g pumpkin seed


Ingredients (citrus dressing)

  • Zest (and juice) of 1 lime
  • Zest (and juice) of 1 orange
  • 1 tbsp white wine vinegar
  • 2 tbsp Dijon mustrd
  • 1 tbsp Olive oil



  • Bring a saucepan of water to the boil and fill a large bowl with ice-cold water
  • Add the broccoli to the pan and cook for 2 mins, then add the soya beans and cook for 1-2 mins more until the broccoli is cooked but still has a bite.
  • Drain and drop the vegetables straight into the ice water to cool them.
  • Drain and leave in the colander.
  • In a large bowl, add the dressing ingredients and whisk together.
  • Halve, stone and peel the avocados, then cut into chunks and place in the dressing
  • Add the quinoa, spinach, herbs, chicken, half the pomegranate & pumpkin seeds and the cooked vegetables.
  • Gently toss everything together.
  • Transfer the salad to a serving plate, sprinkle remaining seeds and serve


Why is this immune boosting?


The name says it all. “Superfood salad”. This recipe is loaded with fresh grains, vegetables and lean proteins. Throw in the antioxidants in the citrus and pomegranate and you have a meal that will certainly help to boost the immune system.



Over the past 6 weeks, we have aimed to deliver some great information as to how we can remain healthy, productive and in good spirits during this COVID-19 lockdown. These iso-cooking recipes are the latest addition to a growing library of information.


To read more on these topics click below:



At the moment we are facing a health issue unlike anything seen before. It is so important that we are doing everything we can to boost our immune system and stay healthy. The combination of good nutrition and quality exercise is a proven recipe for success. Whilst it is incredibly easy to take the easy option these days, it should be encouraged to take a bit more control over what you are eating.


Over the last 4 years Authentic Personal Training has established itself as a leading health and fitness studio on the Lower North Shore. We are incredibly proud to announce that we have been voted The Best Fitness Business on The North Shore for 2019.

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