6 immunity-boosting recipes

It’s often said that food is the best medicine. As the weather turns colder, why not give your immune system a boost?

These six easy recipes are packed with mineral- and vitamin-rich ingredients to give you the best chance at staying healthy this autumn and winter.

1. Turmeric Latte

Cold weather calls for warm drinks! Turmeric latte or ‘golden milk’ is a centuries-old Indian drink that’s made with milk, turmeric, cinnamon, ginger and sweetener. It has anti-inflammatory properties while being rich in protein, antioxidants, amino acids, magnesium, calcium, potassium and curcumin.

350 ml almond milk (or milk of your choice)
¼ tsp ground turmeric
¼ tsp ground cinnamon
¼ tsp ground ginger
½ tsp vanilla extract
1 tsp maple syrup

Put all the ingredients in a saucepan and whisk constantly over a gentle heat, ideally with a milk frother if you have one. Once hot, pour into mugs and sprinkle with a little more cinnamon to serve.

Source:  BBC Good Food

2. Porridge with Blueberry Compote

High-fibre porridge oats, which are rich in essential minerals like iron, phosphorous, selenium and zinc are the basis for this warm and filling breakfast! Greek yoghurt boosts its calcium content while a generous helping of blueberries helps to scavenge free radicals and protect cellular health.

6 tbsp porridge oats
scant ½ x 200 ml tub 0% fat Greek-style yoghurt
175 g frozen blueberries
1 tsp honey (optional)

Put the oats in a non-stick pan with 400 ml water and cook over moderate heat, stirring occasionally for about 2 minutes until thickened. Remove from the heat and add a third of the yoghurt.

Meanwhile, tip the blueberries into a pan with 1 tbsp water and honey (if using) and gently poach until the blueberries have thawed and they are tender, but still holding their shape.

Spoon the porridge into bowls, top with the remaining yoghurt and spoon over the blueberries.

Source: BBC Good Food

3. Shakshuka

This warm egg dish is a suitable meal for any time of day! It’s tomato-based, making it rich in vitamin C, potassium, selenium and lycopene – which is known for its potent antioxidant and anti-inflammatory properties – while the eggs provide a healthy dose of iron.

1 tbsp extra virgin olive oil
½ tsp fennel seeds
1 small onion, finely diced
1 clove garlic, finely chopped
1 large capsicum, seeds removed and discarded, cut into strips
1 tsp smoked paprika
1 pinch saffron or turmeric
1 tin chopped tomatoes (400 g)
1 pinch salt
1 pinch ground black pepper
4 eggs
2 slices toasted bread

Heat the oil in a large non-stick, deep-sided fry pan over a medium heat. Add the fennel seeds and cook for 1 minute. Add the onion and garlic to the pan and cook for another 3 minutes.

Add the capsicum, smoked paprika, saffron or turmeric, tomatoes, salt and pepper. Cook for 25 minutes or until the peppers are soft. If necessary, add some water to keep the mixture moist.

Make four small wells in the tomato and pepper sauce, crack and drop in the eggs, cover the pan and cook for 5 minutes until the whites of the egg are cooked.

Spoon two spicy tomato baked eggs onto each plate and serve with toast.

4. Gingery Shiitake Noodles

These easy noodles are rich in copper, selenium, potassium, and zinc thanks to a generous amount of shiitake mushrooms while grated fresh ginger boosts their anti-inflammatory properties.

375 g medium dried egg noodles
couple dashes toasted sesame oil
2 tbsp groundnut oil
finger-length piece fresh root ginger
300 g fresh shiitake mushrooms
8 spring onions, cut into thirds & thinly sliced into lengthways strips
2 tbsp oyster sauce
2 tbsp light soy sauce

Cook the noodles according to pack instructions, then toss with a little sesame oil to stop them sticking.

Heat a wok over a high heat, then add the groundnut oil. Once it’s smoking, add the ginger, stir-fry for a couple of secs, then add the mushrooms with a splash of water to create steam, and cook for 1 min. Toss through the cooked noodles for 2 mins until hot, then add the spring onions, oyster and soy sauces, and a dash more sesame oil.

Source: BBC Good Food

5. Winter Vegetable and Lentil Soup

There’s nothing like a bowl of warm soup on a cold day! This one is packed with protein, fibre, essential minerals, and immunity-boosting vitamin C.

85 g dried lentils
2 carrots, quartered lengthways then diced
3 sticks celery, sliced
3 small leeks, sliced
2 tbsp tomato purèe
1 tbsp fresh thyme leaves
3 large garlic cloves, chopped
1 tbsp vegetable bouillon powder
1 heaped tsp ground coriander

Tip all the ingredients into a large pan. Pour over 1½ litres boiling water, then stir well. Cover and leave to simmer for 30 mins until the vegetables and lentils are tender.

Ladle into bowls and eat straightaway, or if you like a really thick texture, blitz a third of the soup with a hand blender or in a food processor.

Source: BBC Good Food 

6. Coconut & Banana Smoothie

A list of immunity-boosting recipes wouldn’t be complete without a smoothie. This one is high in fibre, antioxidants and of course, vitamin C!

100 g coconut yoghurt
3 tbsp milk of your choice
½ tsp ground turmeric
3-cm piece fresh root ginger
2 tsp baobab powder (optional)
1 small ripe banana
1 tsp honey
1 tbsp porridge oats
juice of ½ a lemon

Add the coconut yoghurt and milk to a high-speed blender then add the turmeric, fresh ginger and baobab powder (if using). Tip in the remaining ingredients then blend until smooth. Add ice and blitz again if you prefer a colder drink. Pour into glasses and serve.