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FOODmatters |
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| 5th September 2010 | ||||||||||||||||||||||
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 Recipes of the Month January - - Christmas festivities are over and daylight hours are still short and Spring still seems a long way off! This is an important month to think about giving your immune system a boost to give you a head start in the New Year. All the recipes this month are focussed on raising your levels of anti-oxidants and boosting your immune system. One of the most powerful immune boosters is vitamin C. It is a natural anti-viral and anti-bacterial agent. Oranges, while a good source of vitamin C, are by no means the best. The top 5 foods for vitamin C content are:- The top fruits are:- All these foods contain phytonutrients that help boost your defences. All in all, perhaps the best vitamin C rich foods for fighting infection are blueberries or blackcurrants. Vitamin A, especially the vegetable form known as beta-carotene, is also vital for maintaining a healthy immune system. Foods rich in beta-carotene are often red or orange in colour such as carrots and tomatoes. Bircher MuesliI remember seeing a motivational speaker years ago who spoke about the 4 critical factors for good health and a good life - they were breakfast, fish, laughter and sex! Well this recipe will hopefully take you 25% of the way towards health and happiness! Whole grains, fruit and nuts are the constituents of a 'well balanced' breakfast and berries are packed full of anti-oxidants for that immune system boost. SERVES 4 1.5 cups oats quarter cup almond slivers juice lemon 1 cup grated apple or pear 1 cup natural, low-fat yoghurt or soya yoghurt punnet of berries - blueberries,rasberries, strawberries, blackberries 1. Mix oats and almonds in a bowl and stir through the lemon juice and grated fruit. 2. Gradually mix in the yoghurt and add a little water if necessary until the mixture is quite sloppy. 3. Cover and leave overnight in fridge. 4. Add more yoghurt in the mroning if the mixture is too thick. 5. Serve with added berries The basic bircher recipe can be varied with the addition of chopped fruit such as half a banana, kiwi, peaches and different chopped nuts such as hazlenuts, brazil nuts, walnuts and seeds such as sunflower and pumpkin seeds. High-energy Vegetable and Lentil SoupPacked with vitamin A (carrots and tomatoes) this soup really hits the spot when you are feeling tired, stressed and vulnerable to infections. Garlic is another immune boosting food, containing around 200 biologically active compounds. One of which is allicin, an anti-viral, anti-fungal and anti-bacterial.SERVES 4 1. Heat the oil in a large, lidded pan and saute the onion, celery, leek and garlic over a medium heat, turning frequently, until soft and transparent - about 8 minutes. 2. Add the remaining ingredients and stir thoroughly to combine. 3. Bring to a simmer, then turn the heat down and put the lid on. Cook for 30-40 minutes until the lentils and all the vegetables are tender. 4. Leave to cool slightly, then transfer half of the soup to an electric blender and blend until smooth. 5. Return the blended soup to the pan, stir well to combine and reheat and serve. |
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