Immune system supporting recipes for your kid

Kidso’s nutrition expert, Hannah Waidhofer, wrote about how parents can support their little one’s immune system through an abundance of nutritious foods and the right supplements.

Now, she shares her top two recipes for boosting your kid’s immune system, particularly through cold & flu season, using the freshest seasonal ingredients.

Wild berry smoothie

Canadian Wild Blueberries are super small, super tasty and super nutritious berries that are AMAZING added to, porridge, smoothies, pancakes and more! 

They are not quite the same as normal blueberries as they have more antioxidants and anthocyanins – not only are they amazing for the immune system but research has also shown they could give children a significant memory boost!

Bart ‘n’ Lainy’s are the best place to order these, and I swear by this simple daily smoothie for keeping bugs at bay!

Image courtesy of Regina Barker


2 ripe bananas

2 cups wild blueberries

1 tsp hemp seeds

1 tsp flax seeds

1 tsp chia seeds – blend with coconut water or orange juice


In a high speed blender, blend all ingredients until smooth. If a thinner consistency is desired, add up to 1 cup of water. Enjoy daily for breakfast or dessert!

Immune-boosting elderberry gummies

If you want to get really creative in the kitchen – these delicious little elderberry gummy bears are super simple to make and fun to eat!

Elderberries are rich in flavonoids which are natural compounds with antioxidant qualities. They contain Vitamin A, B, C and amino acids.

You will need

Silicone mould trays – Hannah loves these!

Sesame seed oil or melted coconut oil 

1/3 cup wild blueberry juice 

2/3 cup elderberry syrup

¼ cup sea moss gel (This is my favorite brand – Irish Sea Moss Gel – and a fantastic vegan alternative to gelatin)


1.     Using the tip of a brush, grease the gummy moulds with a small amount of oil of your choice

2.     Pour 2/3 cup of elderberry syrup into the bottom of a medium size pan 

3.     Add 1/3 cup of wild blueberry juice

4.     Add ¼ cup of sea moss gel 

5.     Gently stir until the sea moss gel has dissolved and take the pan off the heat 

6.  Once the contents have cooled, transfer the mixture into the mould trays (most silicone moulds come with a special dropper to make this process easier)

7.   Place into the freezer to set for at least 2-4 hours – transfer gummies into an airtight glass jar in fridge

NB. Little ones can eat 3-4 gummy bears every day (big people can eat 2-3 times this amount). See a video of Hannah making these here.