Immune Food ...

Mixed Vegetable Chowder

Rich... Warm... Quick and Easy Immune Boost

Soups are an excellent standby and can be eaten as a snack, appetizer, or as a meal in themselves. Regular soup-making is quick, easy and highly nutritious. The vegetables used here are all high in the antioxidant nutrients, beta-carotene and vitamin C, and the corn contains plenty of zinc, one of the top antioxidant minerals.

Ingredients

• 2 teaspoons of extra virgin olive oil
• 1 tablespoon of butter
• 2 onions, peeled and chopped
• 1 stick of celery, washed and chopped
• 175 gm (6 oz) of carrots, peeled and sliced
• 225 gm (8 oz) of winter squash or butternut squash, chopped
• 175 gm (6 oz) of potatoes, peeled and diced
• 2 tomatoes, skinned and chopped.
• 175 gm (6 oz) of broccoli florets, stalks trimmed
• 100 gm (4 oz) of corn (either canned or stripped from the cob)
• 1 litre (1¾ pints) of vegetable stock
• 125 ml (4½ fl oz) of low fat yoghurt,
• Unsweetened or soya milk
• Handful of basil leaves, torn, not chopped

Method

Heat the oil and butter gently in heavy-based saucepan and then add the onions. Cook for approximately 5 minutes until transparent. Add the celery, carrots, squash and potatoes. Stir for five minutes, stirring frequently to prevent browning. Add the vegetable stock, cover the pan and simmer gently for 10 minutes until the vegetables are beginning to soften. Add the broccoli, corn and tomatoes and cook for a further 5 minutes. Remove from the heat. Allow to cool slightly, then put the contents into a blender or food processor. Blend coarsely (for less than 1 minute) to thicken the soup, but without losing the colours. Add the torn basil leaves and serve with toasted rye bread or corn bread.

RUBY TOFU SMOOTHIE... yummy

Scrummy... Yummy... Fruit Smoothie

Smoothies are filling and provide a good ratio of protein to carbohydrates and fats. Strawberries are one of the richest sources of vitamin C, as are blackcurrants and raspberries. They also contain bioflavanoids which work with vitamin C to support the immune system. However, the potency of vitamin C diminishes with exposure to light, heat and air, so drink the smoothie within half an hour of making it. The sunflower and pumpkin seeds contain the essential fatty acids required for optimal cell membrane integrity, allowing beneficial nutrients to flow in, and toxins to flow out of the cells. They make an important contribution to the optimum function of your immune system.

Ingredients:

• 3 tablespoons of sunflower seeds
• 1½ tablespoons of pumpkin seeds
• 500 gm (18 oz) of either strawberries, raspberries or blackcurrants, or any combination of the three, fresh preferably
• 400 gm (14 oz) of organic tofu, drained and diced 1½ litres (3 pints) of rice milk or oat milk

Method :

Place the sunflower and pumpkin seeds in food processor and grind for 30 seconds.

Add the tofu, strawberries, raspberries, blackcurrants and rice or oat milk.

Blend until smooth and serve immediately.

WARM APPLE MILLET PORRIDGE... fill me up.

Warm... Comforting... Filling...

Organic millet is rich in the minerals zinc, selenium and manganese, all of which are required for a healthy immune system. Soaking it overnight will help its natural enzymes to activate the digestive process in your body, making it easier to break down and absorb, as well as providing an excellent source of fibre.

Ingredients:

• 250gm (9oz) organic jumbo millet flakes
• 500ml (18fl oz) unsweetened apple juice
• 100ml (4fl oz) rice or oat milk

Method :

Soak the millet flakes overnight in the unsweetened apple juice.

The next morning, gently heat in a heavy-based saucepan for 8-10 minutes, adding the rice or oat milk if a more liquid consistency is required.

Eat Warm.

Sauteed Cabbage with Fennel ...

Ease cold and flu symptoms... aaahhh

Cabbage stimulates the immune system as it has generous amounts of vitamins C and E, both of which are good antioxidant nutrients. It also has strong antiviral, antibacterial and anti-mucus properties, which makes it ideal for colds and flu, either steamed or juiced raw. Here it is combined with fennel seeds, which are also rich in vitamin C.

Ingredients:

• 1 tablespoon of extra virgin olive oil
• 2 cloves of garlic, peeled and crushed
• 2 shallots, peeled and finely sliced
• 1 tablespoon of fennel seeds
• 275gm of shredded Savoy cabbage or other dark green cabbage

Method :

In a large, heavy-based frying pan, gently heat the olive oil for a minute and then add the garlic, shallots and fennel seeds.

Cook for a further 2-3 minutes until the garlic and shallots soften. Add the cabbage and stir-fry continuously for another 2 minutes until just softened.

Serve as an accompaniment to fish, chicken or game dishes.

Poached Shrimp in Ginger Broth with Rice Noodles

Lick your Lips... Tasty and Healthy

Shrimps (prawns) are a rich source of zinc and selenium, which support the immune system. Zinc is also essential for healing and rebuilding body tissue. Carrots contain abundant supplies of beta-carotene (vitamin A) which, as an antioxidant, is an important nutrient for combating free radicals.

Ingredients:

• 750 ml (26 fl oz) of vegetable stock
• 2 teaspoons of fresh, sliced ginger
• 1 red onion, peeled and finely sliced
• 1 medium leek, washed, trimmed and finely sliced
• 1 large carrot, scrubbed, and finely sliced
• 1 teaspoon of chilli oil
• 800gm (28oz) of fresh, peeled pink prawns
• 50gm (2oz) of dried rice noodles 3
• teaspoons of soy sauce
• Fresh coriander leaves to garnish

Method :

Gently heat the stock and soy sauce in a heavy-based saucepan and add the ginger, onion, leek and carrot. Simmer for 10 minutes.

In another saucepan, lightly sauté the prawns in chilli oil for 1 minute. Add them to the vegetable stock, together with the rice noodles.

Simmer for three minutes and then serve in deep, warmed soup bowls. Garnish with coriander.

Butternut Squash Risotto ...

Slow releasing energy... fill me up

Risottos are easy to make, and will make a nutritious, tasty side dish or a complete meal. Butternut squash contains a rich source of beta-carotene and vitamin C for boosting the immune system, while rice is packed with B-vitamins for energy production. Onions are also known to be naturally antiviral and antibacterial.

Ingredients:

• 1 tablespoon of olive oil
• 25gm (1oz) of unsalted butter
• 100gm (4oz) of onions, peeled and finely chopped
• 400gm (14oz) of Arborio risotto rice or wholegrain brown rice
• 250ml (9fl oz) of vegetable stock
• 120ml (4¼ fl oz) of dry white wine
• 250gm (9oz) of butternut squash, peeled, de-seeded and coarsely chopped

Method :

Heat the butter and oil in a heavy-based frying pan. Sauté the chopped onion for approximately 2-3 minutes, until transparent. Add the rice and stir until it is coated with the butter, onion and oil mixture - or until you hear the rice start to 'click'.

Meanwhile, heat the vegetable stock in another pan and add a ladle of it to the rice, stirring continuously to ensure that the rice does not stick to the bottom of the pan. Pour in the wine and allow the rice to absorb it fully, before continuing to add the vegetable stock, a ladle at a time, until it is all absorbed (reserve one ladle to be added after the acorn squash).When thick and creamy, and the rice still al dente, stir the squash into the risotto, allowing it to cook and break down slightly. This should take approximately 4-5 minutes.

Turn off the heat, add the last ladle of stock and stir in. Allow to stand for 2-3 minutes and then serve in warm, flat soup or pasta bowls. Add a little fresh parmesan cheese and plenty of ground black pepper.

Spinach Tortilla ... hmmmmm

Boost your immunity and support your bones... excellent.

Spinach has long been known to be a nutrient-dense vegetable, and includes both beta-carotene and vitamin C. It is important to choose very fresh spinach, as these vital vitamins will diminish rapidly with age. The potatoes in this recipe are another rich source of vitamin C, as well as immune supporting minerals. The addition of the eggs provides protein and makes this a perfectly balanced lunch-time meal. It can also be made in advance and kept in the fridge until required.

Ingredients:

• 450gm (16oz) of fresh leaf spinach
• 340gm (12oz) of potatoes, diced
• 1 medium onion, peeled and finely chopped
• 1 tablespoon of olive oil
• 425ml (15fl oz) of puréed tomatoes
• 6 medium eggs

Method :

Steam the spinach in a little water until soft. Boil the potatoes for 6-8 minutes until softened, but still firm. Drain and set aside. Sauté the onion in the olive oil until transparent, then add half the puréed tomatoes and simmer gently for 3-4 minutes. Beat the eggs and divide in half. Mix one half with the spinach and the other with the potatoes.

Place the spinach mixture into a heated omelette pan and cook over a moderate heat for 2-3 minutes until the mixture comes away from the pan. Place the pan under a hot grill and allow the top of the omelette to rise slightly. Remove from the grill and transfer omelette to a serving plate. Repeat with the potato and egg mixture.

Spread half of the tomato mixture over the spinach omelette and cover with the potato omelette, as if making a sandwich. Finally, cover the top with the remaining tomato mixture and serve.

Sunrise Pepper Salad ...

The perfect immune food pick me up

The peppers in this colourful salad contain high levels of vitamin C and beta-carotene, as well as selenium from the sesame seeds.

All of which are important immune system boosters and potent anti-oxidants.

This salad makes an excellent light lunch that you can easily prepare in advance.

Ingredients

• 1 medium yellow pepper
• 1 medium red pepper
• 1 medium orange pepper
• 2 teaspoons of sesame seeds
• 3 tablespoons of extra virgin olive oil
• 1½ tablespoons balsamic vinegar
• Several fresh basil leaves

Method :

Wash all the peppers and rub with a third of the olive oil. Place into a baking dish and cook in the oven at 180ºC (350ºF) for 30-35 minutes or until the skins have begun to shrink but not blacken.

Remove from the oven and place the peppers in a plastic bag for 25 minutes. This makes the skins easier to remove. Once skinned, cut in half lengthways, remove the cores and seeds and slice thinly, lengthways. Mix the olive oil, balsamic vinegar and a little ground black pepper in a small dish. Pour over the peppers and toss thoroughly. Place on a serving dish and sprinkle with the sesame seeds. Garnish with a few fresh basil leaves and enjoy.