Winter has arrived and we’re all feeling it. One of the best ways to protect ourselves over the hectic flu season is to eat a wide range of nutrient-dense foods, which give our bodies the tools needed to combat winter illnesses.

Foods rich in vitamins, minerals, antioxidants, and other nutrients can significantly boost immune function.

• Vitamin C, found in citrus fruits and capsicums, enhances the production and function of white blood cells, which are vital for fighting infections.
• Vitamin D, found in oily fish, fortified foods and sunlight, helps reduce the risk of respiratory infection.
• Minerals such as zinc, found in meats and legumes, play a critical role in immune cell development and communication.
• Antioxidants in colourful fruits and vegetables protect immune cells from damage caused by free radicals.
• High-fibre foods and probiotics in fermented foods such as yoghurt and kefir promote a healthy gut microbiome, which is important for building a strong immune response.

These recipes are crammed with immune-supporting nutrients to help us remain healthy and strong throughout winter.

Immunity chicken soup for the soul

A comforting bowl packed with nutritional goodies, this soup combines protein-rich chicken and nutrient-dense vegies that provide essential vitamins, minerals and antioxidants that help build the body’s defence against illness.

Ingredients

• 2 tbsp extra virgin olive oil
• 1 large leek, sliced
• 1 tbsp butter
• 3 garlic cloves, chopped
• 3 celery stalks, finely chopped
• 2 large carrots, finely chopped
• 1 large green zucchini, finely chopped
• 1 whole chicken (about 1.3kg)
• 3 bay leaves
• 1½ cups pearl barley or dried soup mix
• 1 cup chopped parsley
• 2 cups baby spinach leaves
• freshly grated parmesan and buttered sourdough, to serve

Method

1. In a large pot, heat the olive oil over medium heat. Add the leek and cook, stirring, for 3–4 minutes. Add the butter, garlic, celery, carrots and zucchini, stirring to combine. Cook for 6–8 minutes, until the vegetables begin to soften.
2. Place the whole chicken in the pot, and add enough water to barely cover. Add the bay leaves, cover, and cook for 30–40 minutes, ensuring the chicken remains submerged in the liquid.
3. Carefully remove the chicken from the pot and set aside on a plate to cool slightly. Add the pearl barley to the pot and simmer for 15–20 minutes until the pearl barley is cooked. When the chicken is just cool enough to handle, shred the flesh, discarding any bones and skin, and return the shredded chicken to the pot. Turn off the heat.
4. Stir in the parsley and spinach and season well with cracked black pepper.
5. Serve with freshly grated parmesan and toasted sourdough.

Serves 8-10

Spiced chickpea, coconut and ginger curry

You HAVE to give this recipe a go! Not only is it simple and affordable, but the flavours are out of this world. The best part? It combines protein-rich chickpeas with anti-inflammatory ginger, immune-boosting spices and nutrient-dense vegies, resulting in a warming and nourishing meal that strengthens the body’s defences.

Ingredients

• 2 tbsp extra virgin olive oil
• 1 brown onion, finely diced
• 4 garlic cloves, finely chopped
• 3cm piece of ginger, finely chopped
• 1½ tsp ground turmeric
• 2 tbsp fresh curry leaves, plus extra to serve
• 2 x 400g cans chickpeas, drained and rinsed
• 2 x 400g cans coconut milk
• 3 cups pumpkin, cut into 2-3cm pieces
• 2 cups vegetable or chicken stock
• 2-3 cups roughly chopped kale
• red chilli flakes, Greek yoghurt and pita, to serve

Method

1. Heat the extra virgin olive oil in a large, shallow pot or Dutch oven over medium heat. Add the onion and sauté until it becomes translucent about 3–5 minutes. Add the garlic and ginger, and cook for 1–2 more minutes until fragrant. Stir in the turmeric and curry leaves, and cook for another 1–2 minutes.
2. Add the chickpeas, stirring to coat them with the spices and aromatics. Cook for 6–8 minutes, then scoop out about a cup of the chickpeas to serve on the finished curry. Use a potato masher to crush the remaining chickpeas in the pot. This will break them down and thicken the curry.
3. Add the coconut milk, stirring well to combine. Then add the pumpkin pieces and stock, stirring well. Bring the mixture to a gentle boil, then reduce the heat to low. Simmer for about 20–25 minutes or until the pumpkin is tender.
4. Stir in the kale, and cook for another 5–10 minutes or until wilted. Taste the curry and add salt and pepper to taste, if required.
5. Serve the curry hot, adding a dollop of Greek yoghurt, a few extra fresh curry leaves, red chilli flakes and reserved chickpeas to each bowl, and warm pita for dunking.

Serves 6

Roasted sweet potato, avocado and lentil salad

This may be the perfect winter salad. It’s completely satisfying and contains a powerful combination of vitamins, minerals, and antioxidants to help strengthen your immune system through the colder months. Oh, and did I mention that it tastes phenomenal?

Ingredients

• 1 sweet potato (unpeeled), cut into strips
• 2 Roma tomatoes, cut into quarters
• 2 tbsp extra virgin olive oil
• 1 tbsp dried Italian herbs
• 1 cup dried French lentils, rinsed and drained
• 1 cup baby spinach, roughly chopped
• 400g can chickpeas, rinsed and drained
• 100g goat’s cheese or feta, crumbled
• ½ cup pine nuts, toasted
• 1 large avocado, sliced
• sea salt and black pepper

Dressing

• ¼ cup extra virgin olive oil
• 1 tbsp apple cider vinegar
• ½ lemon, juice squeezed
• 1 tbsp pure maple syrup
• 1 tsp Dijon mustard
• ¼ cup basil leaves, chopped

Method

1. Preheat oven to 200C fan-forced (220C conventional). Place the sweet potato and Roma tomato pieces on separate roasting trays. Drizzle with olive oil and sprinkle on the dried Italian herbs. Mix with your hands. Roast the vegetables for 30–35 minutes, until cooked through and golden (the tomatoes may take slightly less time).
2. Place a medium-sized pot of water on to boil. Once boiling, add the lentils to the water and reduce the heat to a gentle simmer. Cook for about 12–14 minutes until just tender. Drain, rinse with cold water and set aside.
3. For the dressing, mix all ingredients in a small bowl or jug and season well.
4. In a large bowl, combine the lentils, spinach, chickpeas, half the pine nuts and half the goat’s cheese or feta. Add half the dressing to the salad and toss gently. Season well.
5. Spread the lentil salad onto a large platter or a serving bowl. Top the lentil salad with the roasted sweet potato and Roma tomatoes, then the avocado slices. Add the remaining pine nuts and goat’s cheese or feta, drizzle on the remaining dressing and serve.

Serves 4