Enhancing health and wellness during winter in south africa

June 21, 2023

As winter sets in over South Africa, it’s important to prioritize our health and provide support for our immune systems. One effective way to achieve this is by incorporating a variety of superfoods and seasonal produce into our daily meals. South Africa’s rich biodiversity offers a diverse array of local ingredients that can provide a significant nutritional boost during Winter.

We will explore three South African superfoods renowned for their immune-boosting properties—rooibos tea, buchu, and baobab—and delve into the winter harvest, spotlighting citrus fruits, root vegetables, leafy greens and more. By incorporating these ingredients into our winter recipes, we can utilise them to support optimal health and strengthen our immune systems.

1. Rooibos Tea: A warm cup of Rooibos tea, a favourite South African beverage, offers more than just warmth on a wintery day. It provides a multitude of health benefits that make it a true superfood. This herbal tea is rich in antioxidants, including aspalathin and nothofagin, which strengthen the immune system. Rooibos tea also contains polyphenols that possess anti-inflammatory and antimicrobial properties. To embrace the immune-boosting potential of rooibos during this winter season, consider the following suggestions:

Enjoy a delicious cup of rooibos tea enriched with a squeeze of fresh lemon and a drizzle of raw honey. This soothing combination supports immunity and doubles as a warming drink.

Incorporate brewed rooibos tea as a base for hearty stews or soups, infusing them with its unique flavour profile and added nutritional benefits.

2.  Buchu: A fragrant boost to your wellness, indigenous to South Africa, buchu is a medicinal plant known for its aromatic properties and immune-boosting effects. It contains essential oils, antioxidants, and bioactive compounds that support immune health. Buchu also exhibits antibacterial and anti-inflammatory properties. Consider the following ways to incorporate buchu into your winter meals:

  • Infuse buchu leaves in hot water to create a fragrant herbal tea that can be enjoyed on its own or blended with other herbal infusions for a wellness tea.
  • Sprinkle dried buchu leaves as a flavour enhancer in soups, stews, or roasted vegetable dishes, infusing them with buchu’s unique aromatic profile and immune-boosting properties.

3.  Baobab: The iconic baobab tree, a symbol of Africa, is a source of a superfood with exceptional nutritional value. Baobab fruit is packed with immune-boosting benefits, primarily due to its high vitamin C content. It also offers significant amounts of fibre, antioxidants, and essential minerals such as potassium and magnesium. Embrace baobab in your winter recipes with these ideas:

  • Sprinkle baobab powder into your morning oatmeal, smoothies, or yoghurt bowls to enhance the vitamin C content of your meal and provide a nutritional boost.
  • Create a refreshing and immune-boosting drink by mixing baobab powder, freshly squeezed citrus juice, and a touch of honey with water or sparkling water. This vibrant drink combines the benefits of both baobab and seasonal citrus fruits.

Key dietary and lifestyle interventions include:

1.  Citrus Fruits: Citrus fruits such as oranges, lemons, and grapefruits are rich in vitamin C, which plays a crucial role in supporting the immune system. Some ideas of how to enjoy them include:

  • Create a vibrant citrus salad by combining segmented oranges, grapefruits, and nartjies with fresh mint leaves and a drizzle of olive oil.
  • Squeeze fresh lemon or lime juice over roasted root vegetables to add a tangy and immune-boosting twist.

2.  Root Vegetables: Winter root vegetables like sweet potatoes, carrots, and beets are packed with antioxidants, fibre, and essential nutrients. Try these ideas to make the most of their immune-supporting properties:

  • Roast a medley of root vegetables with a sprinkle of herbs and a drizzle of olive oil for a nourishing side dish.
  • Create a comforting carrot and ginger soup by blending cooked carrots with ginger, garlic, vegetable broth, and a touch of coconut milk.

3.  Leafy Greens: Leafy greens such as spinach, kale, and Swiss chard are excellent sources of vitamins A, C, and K, as well as other essential minerals. Incorporate them into your winter meals in the following ways: Certain dietary interventions may help maintain prostate health:

  • Prepare a nutrient-packed salad with a base of baby spinach or kale, topped with roasted winter vegetables, walnuts, and a light vinaigrette.
  • Add chopped leafy greens to your favourite winter soup recipes to enhance their nutritional value and provide an immune-boosting element.

4.  Pomegranates: These jewel-toned fruits are rich in immune-boosting antioxidants and vitamin C. Enjoy the tangy seeds, or arils, in salads, or juice them for a refreshing beverage.

5.  Brussels Sprouts: These mini cabbages are packed with vitamins K and C, and their roasting brings out a delicious, sweet flavour. Toss them in olive oil and roast until crispy, or shred raw Brussels sprouts for a unique salad base.

6.  Fennel: This liquorice-flavoured vegetable is rich in vitamin C, fibre and potassium. Roast it with other root vegetables or slice it thinly and add to salads.

7.  Butternut Squash: This winter squash is rich in vitamins A and C. Roast it for a side dish, or puree cooked butternut squash for a comforting soup.


Roasted Butternut Squash Soup Recipe


  • 1 medium butternut squash
  • 2 tablespoons olive oil
  • Salt and freshly ground black pepper, to taste
  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon ground cinnamon
  • 4 cups vegetable broth
  • Fresh herbs (like parsley or cilantro) for garnish


  1. Preheat the oven to 200°C. Cut the butternut squash in half lengthwise and remove the seeds. Drizzle the squash with a tablespoon of olive oil and season with salt and pepper. Place the squash cut-side down on a baking sheet and roast in the oven for about 45-50 minutes or until the squash is tender.
  2. While the squash is roasting, heat the remaining olive oil in a large pot over medium heat. Add the diced onion and cook until it becomes translucent. Add the minced garlic, cumin, turmeric, and cinnamon, and cook for another minute, stirring constantly.
  3. Once the butternut squash is done roasting, let it cool slightly before scooping out the flesh. Add the roasted squash to the pot with the onions and spices.
  4. Pour the vegetable broth into the pot and stir to combine. Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 20 minutes.
  5. Use a blender to puree the soup until it’s smooth.
  6. Once the soup is pureed, taste and adjust the seasoning with more salt and pepper if needed. Serve the soup hot, garnished with fresh herbs.

This delicious and warming soup is not just comforting for those cold winter days, but also packed with nutrients, making it a fantastic way to enjoy the health benefits of butternut squash and spices.

Embracing South African superfoods like rooibos tea, buchu, and baobab, along with the abundance of seasonal produce available during winter, can significantly contribute to our overall wellness and support our immune systems. By incorporating these local ingredients into our winter recipes, we maximize their nutritional benefits, strengthen our immune health, and enjoy the flavours of South Africa. Stay warm, stay healthy, and remember your kitchen holds the power to nourish your body with the benefits of superfoods and winter harvest this season.

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