While there isn't a single "magic" food or supplement that can miraculously enhance your immune system, there are numerous steps we can take to strengthen our immune defences. This includes making sure we eat that we include a diverse range of nutrients into our diets to safeguard against frequent bouts of illness. Many people tend to associate Vitamin C as the ultimate cure-all for immunity, but it's important to be aware of other essential nutrients like Vitamin D, Vitamin A, Zinc, and beta-glucans in supporting our immune health.
Now let's dive into these delicious recipes packed full of the nutrients your body needs to ward off the unwelcome winter bugs. They have become a regular part of my autumn and winter routine. And while they don’t stop me from catching the odd dose here and there, they certainly help prevent pro-longed illnesses both for me and the family.
Why not give these recipes a try? Your immune system will thank you!
1 red chilli
1 clove of garlic
1 chunk of peeled, fresh ginger
Large handful of coriander
Juice of half a lime
A drizzle of sesame oil
About 30g lightly toasted cashew nuts
Simply place all ingredients in a Nutribullet and blend until smooth.
This can be used as a dip, stirred through some rice or pasta, on oatcakes or to top some fish or meat.
Once made, transfer the pesto to an airtight container or sealable jar. Pour a little oil over the top to help keep it fresh and it will last for two weeks in the fridge. This pesto also freezes great. Pour it into some large ice cubes and it will keep for up to 3 months, you can just thaw what you want to use.
A lemon sliced up with skin on (organic ideally)
Grated or crushed ginger, about the size of your little finger
Pinch of cayenne pepper
Dash of cinnamon
A few cloves
Fresh turmeric peeled (about the same amount as the ginger) or a teaspoon of ground turmeric
Local or manuka honey
This is really making your own tea. I did this last year when I was recovering from a virus and really did find that it helped.
Heat some filtered water in a pot, add the ingredients and let simmer. Mush up the lemon with a fork or a potato masher to get the juice out. Make a big pot and keep topping it up with water during the day, alternatively put in a Thermos flask.
All you need is a Nutribullet
2 thumbs of Turmeric root, 1 thumb of ginger root, 200g fresh pineapple or you could use frozen pineapple, flesh of one lemon, 400ml water or coconut water, pinch of Cayenne pepper, pinch of black pepper. Blend. Store in fridge. Drink a shot daily!
Peel and chop all the ginger/ turmeric and freeze - makes it easier to make next time.