Boost your immune system this winter

The weather is starting to change! While winter brings with it cosy evenings and comfort food and can unfortunately also bring colds and flu. But did you know you can strengthen your immune system just by eating the right foods? We’ve created a list of some of the top ingredients to powerfully boost your immune system this season and to help keep those bugs at bay!

1. Citrus

Vitamin C is vital when it comes to building up your health and it is found in many fruits and vegetables. All citrus fruits such as oranges, naartjies and peaches and vegetables such as butternuts and pumpkin are packed with this much-needed vitamin. As your body doesn’t produce it naturally, you need a daily intake of vitamin C to stay healthy. Have some fruit with your breakfast, make a smoothie and ensure you have a good serving of vegetables with dinner every day.

2. Broccoli

Although maybe not a favourite amongst children, broccoli is a cold fighting machine! Packed with antioxidants and vitamins A, C and E it is one of the healthiest vegetables to eat. However, remember that in order to gain all the nutrients be careful not to overcook it. Try steaming it for a few minutes before enjoying with your meal.

3. Garlic

Garlic is a delicious accompaniment to any meal but apart from adding that extra flavour it is also excellent at fighting infections and helps to lower cholesterol! Try incorporating it into your daily dishes where possible, it works particularly well in stir-fry’s and chicken dishes.

4. Red Peppers

Think you can only get Vitamin C from oranges? Think again! Red peppers have one of the highest concentrates of Vitamin C which makes it an ideal ingredient to eat over the winter months. An added benefit of this wonder vitamin is that helps maintain healthy skin and strong eyesight.

5. Ginger

Often we eat ginger once we are already sick but incorporating it into daily meals is the best way to ward off winter bugs. A great idea is to add it to curry’s for that extra zing or to your morning fruit juice to ensure your immune system receives that extra boost.

6. Berries

We all know berries are good for your health but they can also play an active role in making your body stronger. Try berries with your dessert or adding it to your porridge in the morning. They are filled with antioxidants and are low in kilojoules so they are easy on your waistline.

 Looking for a delicious meal to pack an immune system boosting punch this week? Try our below recipe of Thai prawn and butternut curry with oranges.

For more recipes to keep you healthy this winter visit our new website: http://spekkorice.co.za/index.php/recipes

Thai prawn and butternut curry with oranges

Full of Asian flavours with a hint of orange!

• Serves: 4
• Difficulty: easy
• Prep time:5 – 10 minutes
• Cooking time: 45 minutes

INGREDIENTS

• 4 dried limes leaves
• 2 pieces galangal
• 30 ml ( 2 tbsp) sunflower oil
• 50 ml red curry paste
• 1 butternut, cubed
• 2 stalks lemongrass, bruised
• 400 ml boiling water
• 400 ml coconut milk
• 250 ml (1 cup) orange juice
• 1 kg prawns, shelled, cleaned
• 2 oranges, segmented
• 6 cups cooked spekko royal umbrella jasmine rice to serve
• fresh basil to garnish
• pinch of sugar
• salt to taste

METHOD

1. Soak lime leaves and galangal in water and allow to soften. drain and set aside.
2. Heat oil in a wok, add the red curry paste and fry until fragrant.
3. Add the butternut, salt, galangal, lime leaves, lemongrass and boiling water. simmer until the butternut is tender.
4. Pour in the coconut milk and the orange juice. reduce heat. simmer until the sauce thickens slightly.
5. Add prawns and orange segments and warm through. adjust the seasoning and add a pinch of sugar. garnish with fresh basil.
6. Serve with spekko royal umbrella jasmine rice. this naturally fragrant rice cooks to a soft, slightly sticky texture.