Immunity boosting foods and recipes
At this time of year when there are lots of bugs and germs flying around, you can give yourself and your family a much better chance of warding them off if you eat a diet rich in nutrients that boost the immune system.
Immune boosting foods are easily incorporated into your daily diet.
Breakfast
- Start your day with freshly squeezed orange juice, high in vitamin C, which causes your body to produce higher levels of antibodies and white blood cells.
Lunch
- For lunch, how about a baked sweet potato with houmous and a spinach salad with lemon dressing, or
- Some carrot and ginger soup:
Both carrots and sweet potatoes contain beta-carotene which helps your T-cells release germ fighting compounds, and spinach has anti-oxidant properties which can also give a boost to your immune system. The lemon again has plenty of Vitamin C.
TIP: Why not try your carrot soup raw: make a carrot and ginger juice and warm gently, to finger heat, so even more nutrients are available that haven’t been diminished by cooking.
In-between meals
- Drink green tea throughout the day: green tea is a source or L-theanine, an amino acid which again assists the T-cells to release germ fighting compounds.
Dinner
- For dinner, how about some oysters! They boost the body’s production of the protein cytokines, which is well known to ward off illnesses.
- Or maybe some crab, perhaps a mix of white and dark crabmeat, mixed with lemon juice, avocado and a little crème fraiche, served with some more green leaves with olive oil dressing. Crab contains selenium, which strengthens the immune system.
- Keeping with the seafood theme, try some oily fish which is packed with omega 3, known to help the body fight bacteria.
- How about some salmon, baked in the oven, served with a risotto made from barley and mushrooms, which both have similar properties to green tea. Add some garlic to your risotto, it’s high in sulphur which wards off disease and battles infection!
Dessert
- For dessert, make a lemon and orange mousse (more vitamin C) by peeling and de-pithing the fruits and whizzing with the equivalent quantity in avocados.
Then add a squeeze of maple or agave syrup, or honey and a handful of pitted dates.
Then whizz to a puree in a blender.
Then chill for a couple of hours before eating garnished with slices of kiwi (even more vitamin C).
YUM! Now you can fight anything!
About the author
Debbie Fitzgerald - Chef and Caterer. Debbie has already had an amazing career. Following her training at Leiths School of Food & Wine in 1992 to gain a Diploma in Food and Wine with Merit, she went on to work for Leiths Events & Parties, first inventing innovative canapes and finger bites, and then as Chef responsible for the Orient Express train. She has cooked regularly at 10 Downing Street, the Foreign Office, the Cabinet War Rooms and St James Palace, has worked with Gary Rhodes, and was flown to France to cook with John Torode at a chateau owned by Miles Copeland. She became Head Chef of Leiths Events and Parties, and then went on to become Head Chef at the English Speaking Union in Mayfair. She then took up a position of Head Chef at the Law Society in Chancery Lane, revamping the offer of its 120-seater restaurant and providing dining for the President of the Law Society in his official residence.
She now runs her own company called Jamqueen Catering based in Hove, East Sussex, which specialises in party catering and celebration cakes, especially delicious cupcake creations for weddings and special occasions. They have a special interest in healthy food and all of their menus are created using seasonal and, where possible, local produce.
We are delighted Debbie is writing regular feature recipes for this health portal.
To contact Debbie Fitzgerald:
email info@jamqueen.co.uk
tel:07986583987
www.jamqueen.co.uk
Copyright YourDoc Medical Ltd. All rights reserved.
