Why This Supports Immunity & Resilience

• Protein sufficiency is foundational for immune resilience. Antibodies, cytokines and immune signalling molecules are all protein-based structures. Chicken provides complete amino acids to support antibody production and tissue repair following infection.
• Garlic contains sulphur compounds such as allicin, which exhibit antimicrobial activity and may enhance innate immune cell function. Regular garlic intake has been associated with reduced incidence and duration of common colds.
• Thyme provides thymol and carvacrol, compounds with antimicrobial and anti-inflammatory activity, supporting respiratory resilience.
• Carrots provide beta-carotene, which is converted to vitamin A — essential for maintaining mucosal barriers in the respiratory and gastrointestinal tracts. Intact epithelial barriers are the first line of immune defence.
• Red onions contribute quercetin, a flavonoid that supports immune modulation and may help regulate histamine response.
• This dish supports structural immune defence, antimicrobial activity and epithelial barrier integrity.

Ingredients (Serves 4)

1 whole chicken (about 1.5kg)
2 tbsp olive oil
4 garlic cloves, crushed
Juice of 1 lemon
1 tbsp fresh thyme leaves
4 carrots, cut into chunks
2 red onions, cut into wedges
Sea salt and black pepper

Method

Preheat the oven to 200°C.

In a small bowl, mix together the olive oil, crushed garlic, lemon juice, thyme, salt and black pepper. Pat the chicken dry with kitchen paper, then rub the mixture thoroughly over the skin, making sure it is evenly coated.

Place the carrots and red onions in a large roasting tray and toss them lightly with a drizzle of olive oil and a pinch of salt. Sit the chicken on top of the vegetables so that the juices will baste them as it cooks.

Roast in the centre of the oven for approximately 1 hour and 15 minutes, or until the skin is golden and crisp and the juices run clear when pierced at the thickest part of the thigh. Remove from the oven and allow the chicken to rest for at least 10 minutes before carving and serving with the roasted vegetables.