Avril Supermarché Santé
Hubert Cormier’s advice: how to boost your immune system through healthy eating habits  (+ a corn and tempeh chowder recipe)

Hubert Cormier’s advice: how to boost your immune system through healthy eating habits (+ a corn and tempeh chowder recipe)

Because of the busy lifestyles we lead nowadays, it is quite common to end up with ailments of all kinds. When they appear, we then treat them as quickly as possible, often using medication and rest. But what if we built ourselves a rock solid immune system to better prevent or fight against these symptoms? Find out more about the foods and habits that can naturally boost our immune system!


In addition to being essential to the body’s balance, good hydration allows to quickly eliminate undesirable elements and promotes their excretion. Tea, which contains a compound called l-theanine (an amino acid derived from green tea that has strong properties comparable to those of antioxidants), can improve immune function. Several studies have indicated that the consumption of l-theanine has many therapeutic properties: it improves the cerebral and gastrointestinal functions, it has antihypertensive effects as well as a noted efficiency in the treatment of certain cancers. Although these properties need to be further studied in humans, there is nothing simpler than integrating a good cup of tea into our daily lives!

An apple a day!

Is the proverb “An apple a day keeps the doctor away” myth or reality? In fact, some compounds contained in apple peel have antioxidant and antiproliferative properties, which have a protective effect against certain forms of cancer, like breast cancer, for example. That said, if the apple is the only fruit you eat during the day and the rest of your diet is not balanced, the benefits will not be so great! Have at least 4 to 5 servings of fruit per day and eat a variety of colourful vegetables to stock up on antioxidants, vitamins and minerals.

Vegetables from the cruciferous family

Broccoli, kale, cauliflower and other vegetables from the cruciferous family help increase the production of antibodies (these small agents that fight against harmful invaders, be they bacteria, viruses or even some forms of cancer). So think of adding these vegetables to your daily diet, whether boiled, raw, grilled, lactofermented, etc.

Cocoa to the rescue!

Warning! Make sure to make the difference between cocoa and its popular alter ego, chocolate! Cocoa, which can be found in powder form, contains a large concentration of flavonoids with beneficial effects on health. These compounds help improve insulin resistance, improve the immune response and have beneficial effects on satiety, cognition and mood! On the other hand, chocolate, the food by which we consume cocoa, can lead to weight gain if it is excessively consumed. So try to go for dark chocolate with a high percentage of cocoa!

Don’t you find it reassuring to know that just adding foods to your eating routine can help your immune system? As a bonus, here is a comforting recipe to fill up on vegetables during this cold season.

Corn and tempeh chowder recipe



- 1 cup of diced tempeh

- ¼ cup water

- 2 tbsp. soy sauce

- 2 tbsp. cider vinegar

 -1 tbsp. maple syrup


- 1 cup Spanish onion, diced

- 1 tbsp. extra virgin olive oil

- 2 cloves of garlic, minced

- 1 potato, diced

- 2 cups whole kernel corn

- ½ cup cauliflower

- 2 cups vegetable broth

- ½ cup plant-based or dairy milk

- ½ cup silken tofu

- ½ cup kale, chopped

- ¼ cup BBQ-flavoured coconut chips

- Salt and pepper, to taste


1. Preheat oven to 425 °F.

2. Soak the tempeh in its marinade and bake until the marinade is all absorbed and / or evaporated and the pieces are slightly crisp. Stir regularly so that all pieces absorb the marinade.

3. In a saucepan, sauté the onions and garlic in the oil for 5 minutes.

4. Add the potatoes, corn kernels, cauliflower and vegetable broth. Cook for 15 minutes.

5. In a blender, blend milk and silken tofu until smooth. Add to the rest of the preparation. Stir in the green kale. Cook for another 5 minutes.

6. Pour in 4 bowls and garnish with tempeh and coconut chips.

Preparation time: 15 minutes / Cooking time: 25 minutes / Servings: 4 bowls

About Hubert Cormier

Title: Nutritionist

Hubert Cormier is a young and dynamic nutritionist (member of the Ordre Professionnel des diététistes du Quebec) passionate about the world of health and nutrition. He shares his findings and knowledge via social media or through traditional media such as television, radio, magazines or books.