Immune-boosting winter meal ideas
It’s always important to support your immune system during winter with a diet that’s rich in immune-boosting foods – and never more so than this year as we face a global pandemic. To make it easier for you to eat well through the season, here are five system-strengthening recipes that are quick, easy and delicious.
Porridge with Blueberry Compote
These comforting breakfast oats include two power-packed ingredients: blueberries, a superfood brimming with antioxidants, vitamin C and anthocyanins and yoghurt, which helps to maintain good gut health which in turn has a positive impact on your immune system. This particular recipe calls for 0% fat Greek-style yoghurt, but if you can’t find it on the shelves at your local supermarket, opt for low-fat or full-fat Greek yoghurt instead – whichever option suits your nutrition choices.
This appetising green smoothie is full of the immune-boosting goodness of spinach, which is rich antioxidants and beta carotene and almond milk, an excellent source of the antioxidant, vitamin E . Naturally sweetened with kiwi (another recognised immune booster), mango and pineapple, it’s quick and easy to make and is ideal for breakfast, lunch or an in-between snack.
If you prefer your greens cooked, this spinach soup is a warm, comforting way to get your daily dose of the good stuff – and half of the spinach is added fresh during blending to ensure you get an optimal dose of nutrients. Enjoy with a slice of wholegrain bread for a nutritious meal at lunch- or suppertime.
Chicken and Broccoli Stir-fry
Who doesn’t love a healthy plate of food that’s super-quick to put together? This chicken and broccoli stir-fry is both these things – and completely delicious, too! It also packs a powerful immune-boosting punch thanks to these key ingredients: chicken, broccoli, garlic and ginger.
According to Medical News Today, this traditional Indian beverage, which is made with non-dairy milk, turmeric, cinnamon, ginger and honey (see their recipe below), not only boosts the immune system, but is also known for:
- Reducing inflammation
- Preventing cell damage
- Improving mood
- Supporting brain function and improving memory
- Preventing heart disease
- Lowering blood sugar levels
- Improving bone health
- Aiding digestion
- ½ cup non-dairy milk, such as coconut or almond milk
- 1 tsp turmeric
- 1 tbsp grated fresh ginger or 1/2 tsp ginger powder
- 1/2 tsp ground cinnamon
- 1 pinch ground black pepper (optional)
- 1 tsp honey
Combine all the ingredients in a pot. Next, bring the mixture to the boil, then reduce to a simmer. Let the mixture simmer for about 10 minutes or until it is fragrant. To serve, strain the mixture through a fine strainer to remove the spices. Golden milk will keep in the refrigerator for around 5 days.