Knowing that we are doing pretty much of what we can to support our body’s amazing immune system and getting rid of toxins can help our mind at rest. However, we decided to share some easy immune system tips that you can apply to your everyday routine and two delicious and easy recipes by Teresa Cutter, aka The Healthy Chef, that makes you feel simultaneously satisfied and full of energy.
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Immune Supporting Tips by Teresa cutter the healthy chef
- Start your day with a vitamin C rich smoothie combining a mix of fresh fruit and veggies.
- Food is most powerful when it’s closest to its original state, so don’t shy away from salads and fresh fruits in the colder months.
- Keep the fruit bowl full over winter and serve your family fruit for dessert or as an easy snack to grab and go.
- Foods such as Zespri SunGold Kiwifruit contain 100% of your daily vitamin C needs in just one fruit. And best of all, they’re sweet and delicious, making them a great-tasting snack for kids and big kids alike!
- Befriend the cold-battling vitamin C during the winter months as it helps support a healthy immune system
- Fruit and veggie juices are an easy way to get your vitamin C fix as the nutrient is often destroyed in cooking.
Immune Boosting Porridge: Teresa Cutter recipes
Serves 2
Start your morning with The Healthy Chef’s nourishing winter-warming porridge! Made with sweet and juicy Zespri SunGold Kiwifruit high in vitamin C, organic oats, ginger, and creamy almond milk.
PORRDIGE INGREDIENTS
- 100 g (1 cup) organic rolled oats
- 2 teaspoons vanilla extract
- 375 ml almond milk or your choice of milk
- pinch of flaky sea salt
- 375 ml water
- 4 generous tablespoons thick Greek-style yoghurt to serve (optional)
COMPOTE INGREDIENTS
- 4 Zespri SunGold Kiwifruits, peeled, quartered, and chopped (you can also slice into rounds)
- 2 tablespoons raw honey
- 1 tablespoon freshly squeezed lemon juice
- 15 g fresh grated ginger
- a sprinkle of bee pollen (optional)
PORRIDGE METHOD
Combine oats, vanilla, almond milk, water, and a pinch of salt into a saucepan.
Simmer gently over medium-low heat for 15 minutes, frequently stirring, until the oats are tender, and the mixture is thick and creamy. Add a little more milk or water if your porridge starts to become too thick.
Divide the porridge among serving bowls and top with a swirl of Greek yoghurt.
Pile over the compote over the top and finish off with a little sprinkle of bee pollen if using.
ENJOY.
COMPOTE METHOD
Combine the honey, lemon juice and ginger into a small bowl and mix through.
Fold in the Zespri SunGold Kiwifruit and allow to stand for 10 minutes whilst you make the porridge, allowing the flavours to develop.
Spoon compote over the porridge and enjoy.
Superfood Tabouli
Serves 4
Protein-rich quinoa caressed with lemon-scented garden herbs and topped with creamy avocado and Vitamin C rich Zespri SunGold Kiwifruit. This dish will keep you healthy all winter long.
INGREDIENTS
- 260 g (2 cups) cooked quinoa
- 1 bunch parsley, chopped
- Small bunch mint, chopped
- 3 spring onions, sliced
- 30 g pumpkin seeds
- 30 g pine nuts, toasted
- 2 avocados, halved
- 2 tablespoons hemp seeds
- Sea salt and white pepper to taste
- 2 lemons
- 60 g capers
- 3 tablespoons extra virgin olive oil
- 4 Zespri SunGold Kiwifruit, halved
- 250 g natural Greek yoghurt or hummus
METHOD
Combine quinoa, parsley, mint, spring onion, the juice of 1 lemon, olive oil, pumpkin seeds, pine nuts, salt, and pepper into a large bowl. Taste and adjust flavourings, adding a little more lemon if required.
Spread a few tablespoons of yoghurt onto the base of 4 serving plates; I love this addition as it makes the whole dish come together for eating enjoyment.
Pile the tabouli over the yoghurt.
Dip the tops of the avocado halves into the hemp seeds and arrange over the tabouli. Place the Zespri SunGold Kiwifruit halves next to the avocado and sprinkle the salad with roasted pine nuts.
Drizzle over a little extra olive oil and squeeze of lemon, then enjoy.
Notes
Superfood Tabouli will keep for several days in the fridge and is rich in protein, fibre, and vitamins. Serve this topped with a creamy Persian or goat’s feta.
This recipe is courtesy of Teresa Cutter
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