5 Recipes to Supercharge Your Immunity

5 recipes to supercharge your immunity

 

Spring is here…even if some days you wouldn’t know it! And as the seasons change and weather becomes a little unpredictable, this is the time to boost your immunity.

Here are some easy recipes to try out, from breakfast to snacks to salad to juice, all bursting with the right ingredients to keep your strength up!

 

Recipe 1

Antioxidant salad

Dark, leafy greens like spinach, kale and rocket are great sources of cold-fighting vitamin C.

 

Serves: 4

Ingredients:

  • ½ a butternut squash, peeled and sliced
  • 4 tbsp olive oil
  • Salt and black pepper
  • 180g wild or brown rice
  • 3 large handfuls of fresh spinach
  • 2 large handfuls of rocket
  • 2 carrots, peeled and grated
  • A handful of beansprouts
  • 80g blackberries
  • 60g Feta, crumbled
  • 1 pomegranate
  • 2 tbsp pistachios, roughly chopped
  • Juice of ½ a lemon

 

Method:

1) Preheat the oven to 200˚C/180˚C fan/gas mark 6. Toss the butternut squash with half of the oil. Season well and roast for 25-30 minutes until soft and browned.

2) Meanwhile, cook the rice according to the package instructions.

3) Combine the spinach, rocket, carrots and sprouts in a large bowl.

4) Add the rice and toss to combine. 

5) Gently fold in the blackberries, Feta and butternut squash.

6) Slice the pomegranate in half. Hold it in your palm, cut-side down, then use the back of a wooden spoon to firmly hit the rounded side of the pomegranate half. This will release the seeds; just be careful of any splattering!

7) Scatter over the pomegranate seeds and chopped pistachios. Drizzle over the lemon juice, remaining oil and some salt and pepper to serve.

 

Recipe 2

Cinnamon apple porridge

 

Yoghurt contains probiotics, or live active cultures, which are healthy bacteria keeping the gut and intestinal tract free of disease-causing germs.

 

Serves: 4

Ingredients:

  • 4 crisp apples
  • 150g pure oats
  • 1l water
  • 2 tbsp brown sugar
  • ½ tsp ground cinnamon, plus more to serve
  • ¼ tsp salt
  • 120g Greek-style natural yoghurt

 

Method:

1) Grate two of the apples, discarding their cores. Add the oats to a saucepan over a medium heat. Cook, stirring, for about one minute until toasted.

2) Add the water and grated apples. Bring the mixture to a simmer and cook, stirring frequently, for 10 minutes.

3) Meanwhile, chop the remaining two apples. Stir them into the oats along with the brown sugar, cinnamon and salt. Cook for another 15-20 minutes until thick.

4) Serve topped with the yoghurt and some extra cinnamon.

Recipe 3

Lemon ginger detox tea

Ginger reduces fevers, soothes sore throats and encourages coughing to remove mucus from the chest. The chemicals in ginger which give it that spicy kick open your sinuses and stimulate blood circulation, meaning more oxygen is getting to your tissues to help remove toxins and viruses. This hot tea not only soothes your throat when you’re not feeling your best, but helps you stay hydrated.

Serves: 4

Ingredients:

  • 7cm piece of fresh ginger, peeled and thinly sliced
  • 1l boiling water
  • Juice of 1 lemon, plus lemon slices to serve
  • 1 tsp honey

 

Method:

1) Combine the ginger and boiling water and leave to infuse for at least 20 minutes.

2) Stir in the lemon juice and honey. Serve hot or cold with lemon slices.

Recipe 4

Ginger carrot soup

 

Carrots contain loads of beta carotene, which is a powerful phytonutrient that boosts the immune system’s production of infection-fighting cells.

 

Serves: 4-6

Ingredients:

  • 2 tbsp olive oil
  • 2 onions, chopped
  • 1.5l vegetable stock
  • 1kg carrots, peeled and sliced
  • 7cm piece of fresh ginger, peeled and grated
  • 250ml cream
  • Salt and black pepper
  • 120g Greek-style natural yoghurt
  • Mixed seeds

 

Method:

1) Heat the oil in a large pot over a medium heat and cook the onions for five minutes, stirring often, until soft and translucent.

2) Increase the heat and add the stock, carrots and ginger. Bring to a boil, then reduce the heat and simmer for 15-20 minutes until the carrots are tender.

3) Remove from the heat and purée using a hand blender, or transfer to a blender and purée in batches.

4) Heat through again in the pot, then stir through the cream. Season well with salt and pepper.

5) Serve hot in bowls with a dollop of yoghurt and mixed seeds on top.

 

Recipe 5

Super juice

 

Juice up! This juice is packed with all-natural sources of vitamin C, as well as fiber and ginger to help calm digestive problems. Be sure to include the turmeric; it has natural anti-inflammatory properties and is full of antioxidants.

 

Serves: 2

Ingredients:

  • ½ a mango, chopped and frozen
  • 200g pineapple chunks, frozen
  • 2 small carrots, peeled and grated
  • ½ tsp turmeric
  • 1cm piece of ginger, peeled
  • Juice of ½ a lemon
  • Juice of 1 orange
  • 1 tbsp flax seeds
  • 350ml water

 

Method:

1) Combine all the ingredients in a blender and purée until smooth.

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