Immune-Boosting Autumn Soup


Mushrooms and chestnuts are currently scattered around forest floors so it’s the perfect time to mix these two autumn gems together and turn them into a super creamy & nourishing soup.

Feeling a little run down? Let this soup be thy medicine. Mushrooms are powerful immune boosters and have anti-inflammatory properties. They can inhibit viruses and decrease the severity of colds and flu’s. Combine your mushrooms with chestnuts (the only nuts to contain significant amounts of vitamin C), garlic & onion and you’ve got your edible anti-cold remedy ready in a bowl! This soup is super creamy without the use of cream. An excellent lunch or light dinner for those watching their weight as well. Beautiful in flavour, earthy, warming, filling and uplifting. Enjoy!


1 onion, chopped
2 garlic cloves, chopped
2 carrots, chopped
600ml vegetable stock
100g shitake mushrooms
150g chestnut mushrooms
200g vacuum-packed cooked chestnuts (or fresh ones if you fancy foraging!)
black pepper to taste


Simmer the chopped onion, garlic and carrots in the stock for 15 minutes. Add the mushrooms and chestnuts and simmer for a further 10 minutes. Season to taste with black pepper, and use a blender or hand blender to puree the soup till you have a smooth creamy mixture.

Optional: Drizzle a little coconut cream on top to make it look like a culinary piece of art!
Makes 2 large or 4 small bowls


For more wheat, dairy and refined-sugar free recipes, do check out Fuel For Life or contact me for details of my upcoming nutritional courses.

Kay van Beersum

Kay is a qualified and registered nutritional therapist and co-author of Bear Grylls’ nutrition bible Fuel for Life, available at Hungerford Bookshop and all major bookshops. Kay teaches nutrition courses and healthy cookery days in Berkshire and Wiltshire. For more information on the next available course, please email Kay at

Photo credit: Emma Myrtle (portrait of Bear and Kay)


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