• Alisha

5 foods to boost your immune system

The season change is upon us but mama’s, I’ve got you covered with five foods to help keep your family cold and flu free this season.



When trying to get your kids to eat food they don’t like can be a struggle. But, with these five foods will give you some immune boosting power & recipes to match!


Ginger

Ginger the old faithful of immune boosters. If your kids are fussy eaters this one can be a struggle to say the least! But I’ve found a way, if you are a lover of breakfast smoothies you can slip this one in a smoothie without the little critters noticing!


What you need

  • 1 banana

  • 2 tbs of Greek yogurt (chobani is my favourite has low sugar and high in protein)

  • Hand full of frozen blueberries

  • 2 tbsp of oats

  • ½ cup of coconut water

  • 2 pinches of fresh grated ginger

Method

  1. Pop all ingredients into a blender and blend. If the mixture seems a little think add some more coconut water and blend again.


Citrus Fruits

Citrus Fruits, as you know anything high in vitamin C is a great way to boost your immunity. Try and include citrus fruit in to your daily snacking or a main meal. You could try a lemon cured chicken or a pork shoulder with lemon. But the easiest way is to make a healthy blood orange-chia pudding.


What you need

  • ½ cup Greek yogurt

  • ½ cup fresh blood orange juice

  • ¼ tsp orange flower water

  • Pinch of salt

  • 2 tbsp honey and additional for serving

  • ¼ cup chia seeds

  • 2 blood oranges

  • Chopped pistachios for serving


Method

  1. Whisk yogurt, blood orange juice, orange-flower water, salt, and 2 Tbsp. honey in a medium bowl. Whisk in chia seeds, cover, and chill at least 8 hours and up to 1 day.

  2. Cut peel and white pith from oranges.

  3. Cut along sides of membranes to release segments into a medium bowl.

  4. Give pudding a good stir and divide between small bowls, layering with some orange segments.

  5. Top with pistachios and remaining segments; drizzle with honey.

Recipe by Claire Saffitz



Almonds

This one is easy! You can snack on almonds throughout the day, pop them into your hand bag or baby bag. You should only be eating about 23 almonds per day as a healthy serving. 23 almonds equal to about 130 calories they are high in protein, fiber, calcium, vitamin E and riboflavin. They will keep you from snacking on unhealthy options and keep you topped up until your next meal.


Spinach

Spinach is my favourite immune booster, or maybe because I was a massive popi fan as a kid but either way spinach is the hero! 100 grams of spinach has 46% Vitamin C and 187% of your Vitamin A recommended daily intake. If you think 100 grams is not as easy as I’m making it out to be here is a delicious spanakopita recipe to change your mind!


Ingredients

  • 2 red onions, halved and sliced

  • 1 spring onion, finely chopped (optional)

  • 2 cloves of garlic, crushed

  • 500g spinach, washed and roughly chopped (18 ounces)

  • a pinch of grated nutmeg

  • 200g feta cheese, crumbled (7 ounces)

  • 2 eggs, beaten

  • 1-2 tbsp fresh dill, chopped (optional)

  • Butter

  • Salt and pepper to taste

  • Filo pastry

Method

  1. Heat the oven to 200C/fan 180C.

  2. To prepare the filling for this spanakopita recipe, sauté the onions in a large knob of butter until soft and turning golden.

  3. Add the garlic and cook for a couple of minutes.

  4. Add the spinach in batches and cook until wilted.

  5. Cool, then tip into a bowl (leaving behind any excess liquid from the spinach) and mix in the nutmeg, feta, eggs, spring onion and season.

  6. For this spanakopita recipe you will need a non-stick baking pan, about 25cm.

  7. Put the first sheet of filo in the pan and sprinkle with olive oil, letting the excess hang over the sides.

  8. Keep going with the rest of the sheets, turning a little before adding each additional pastry sheet and sprinkling with olive oil.

  9. Use 2-3 phyllo sheets, depending on how thick your phyllo is. Tip in the filling of the spanakopita and fold over the excess pastry to cover. If you like to prepare a larger pan of spanakopita for a big crowd, double the ingredients for the filling and use a 25*35 cm baking dish. Layer the 2-3 phyllo sheets to form the bottom of the spanakopita, tip in the filling and top with 2-3 more phyllo sheets.

  10. Brush the top of the spanakopita with olive oil and scar with a sharp knife. Bake in preheated oven for about 60 minutes until the phyllo is crisp and golden.

  11. Leave the spanakopita cool down for 10-15 minutes before cutting into pieces. Serve the spanakopita with Greek feta salad. Enjoy!

Recipe from mygreekdish.com


Turmeric

Turmeric can be used in so many different ways and its cold and flu fighting abilities are amazing. 100g of turmeric provides of your RDI 53% of dietary fiber,138% of vitamin B-6 (pyridoxine), 32% of niacin,43% of vitamin C, 21% of vitamin E, 54% of potassium, 517% of iron, 340% of manganese and 40% of zinc but contains 0% cholesterol. Here are some ideas of what to do with turmeric use a pinch of turmeric in scrambled eggs, a frittata, or tofu scramble, toss it with roasted vegetables, add it to rice, try it with greens, use it in soups, blend it into a smoothie, make turmeric tea.


Turmeric-Ginger Tea 

1 cup water 1/4 teaspoon ground turmeric  1/4 teaspoon ground ginger Splash of milk or almond milk Honey or maple syrup, to taste


In a small saucepan, bring water to boil. Add turmeric and ginger reduce heat, and simmer for 10 minutes. Stir in milk and strain tea into a cup. Add sweetener to taste.



Enjoy the new recipes and tips to protect your family this season change!




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