Journal / Recipes

Immunity tips and protocols in midlife

12 Mar, 2023

It may not feel like it in the UK right now - but we are moving towards lighter mornings, warmer days and the optimism and joy that is Spring!

12 Mar, 2023

As with any change, this transition can have an impact on how we feel. You may have a persistent cold, cough or infection. But remember, our bodies often ‘have our back’ without us even knowing. So, if you’re feeling ‘low’ right now it's likely that your immune system is working its magic. 

Remember too that, just because you are phenomenally skilled at ‘pushing through’, it doesn’t mean you should. Listen in. And if you’re tired, carve out time to rest. If you’re feeling vulnerable and weepy, be kind to yourself. If the world feels a little grey, go and seek out the joy.

In this month’s Meno.Well Masterclass we took a deep dive into what happens to our immune system in menopause. And our resident naturopath and herbalist  Dr Martins shared a number of powerful, nourishing recipes designed to support us. Here is our team favourite for you to try and home.


Shiitake and Chicken Immune Boosting Soup (Serves 4)



  • ½ cup of pearl barley (can be replaced with brown rice)
  • ½ a medium organic free-range chicken Note: can be substituted for an equivalent portion of chicken thighs or legs.
  • 10-15 fresh medium shiitake mushrooms halved
  • 4 spring onions finely chopped 
  • 2 medium to large carrots finely chopped
  • 1 tablespoon of fresh ginger grated
  • ½ fresh red chilli finely chopped
  • 2-3 sprigs of thyme 
  • Sea salt to taste
  • Lemon
  • Extra virgin olive oil
  • Preparation:

  • Prepare your chicken stock by cooking the chicken in approximately 2L of water until it’s soft, usually 1-2 hours (you can always add more or less water depending on how liquid you like your soup, and it can also be corrected at the end). Add sea salt to taste.
  • Once the chicken is cooked, shred into smaller pieces, and return to the pot. Add the pearl barley (or brown rice, if you prefer), fresh shiitake mushrooms, spring onion, ginger, red chilli, thyme, and carrot to the pan and simmer for further 35-40 minutes. 
  • Once cooked, season with freshly squeezed lemon juice and extra virgin olive oil to taste, and eat warm.

    Note: this dish can be made into a vegan recipe by excluding the chicken.

    With love, Rebekah & The MPowder Team.

    Safety notice: Remember, your health is our priority. Check the ingredients and ensure they are safe for you. And, if in doubt, consult your medical practitioner before introducing anything new to your diet - particularly if you are on medication.

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