4 nutritionists share what they eat during the cold season

With the threat of Covid variants continuing, and with another flu season on the horizon, the question on everyone’s mind is, ‘How can I boost my immune system?’

One of the best places to start is diet. Studies show that our gut microbiome (the trillions of microbes that live in our gut) is directly related to immune health.

Here are four healthy, nutritionist-approved recipes to boost your immune system this winter.

There is truth behind the saying “eat the rainbow”. Recent research has shown that phytonutrients, minimally processed and often colorful plant foods, can support proper immune balance and function.

Maya Ferrer, nutritionist and author of the upcoming book Eating From Our Roots, is a fan of soup funnels. The home of Haitian cuisine, this dish is often made with squash, beef, and an assortment of vegetables.

“Not only is it representative of my culture and heritage, it’s also rich in phytonutrients and fiber,” says Ferrer.

material

soup:

• 1 lb boneless beef chuck, cut into 1-inch cubes
• 1/2 cup Epis seasoning
• 3/4 cup lime juice
• 3/4 cup olive oil
• 1 onion (diced)
• 3 cloves of minced garlic
• 3 diced celery ribs
• 2 green onions, diced
• 1 bunch parsley (chopped)
• 1 shallot (chopped)
• 2 coarsely chopped tomatoes
• 8 cups low-sodium chicken broth
• 1 winter squash, peeled and cut into 3-inch cubes
• 5 medium potatoes, coarsely chopped
• 5 carrots (coarsely chopped)
• 1 habanero pepper

For gyoza:

• 1 1/2 cups einkorn flour
• 1/4 teaspoon baking powder
• 1 teaspoon extra virgin olive oil
• pinch of flake salt
• 1/8 teaspoon fresh black pepper
• Ripe avocado for garnish

procedure

1. Marinate beef in seasonings and lime juice overnight.
2. Place onion, garlic, celery, scallions, parsley, and shallots in large pot. Sauté in olive oil over medium heat for 5-7 minutes or until vegetables are tender.
3. Add tomatoes, broth, pumpkin, potatoes, carrots, habaneros, and marinated meat to pot. Cover and simmer over low to medium heat for 60-90 minutes.
4. Meanwhile, mix dumpling ingredients in a medium bowl. Add more water, 2 tablespoons at a time, if needed.
5. Take a golf-ball-sized piece of dough and stretch it out with your hands.
6. Drop the dough balls one by one into the soup. Cook for another 15-20 minutes.
7. To serve, spoon a heaping portion into a bowl and top with avocado.

Nutritionist and chef Tessa Nguyen’s dishes are inspired by ingredients that “have been around the table in many cultures for centuries,” such as star anise, cloves, Sichuan peppers and ginger.

Her go-to dish for immune support is a slow-cooked batch of pho.

Nguyen’s recipes are packed with immune health benefits, including fresh herbs, vegetables and meat proteins.

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For soup:

• 2 pounds of beef
• 1 1/2 teaspoons five-spice powder
• 1 tablespoon fish sauce (if you have a fish allergy, you can use soy sauce instead)
• 1/2 teaspoon salt
• 1 bunch green onion, chopped
• enough water to fill the slow cooker after adding the above ingredients

About the noodles and toppings:

• 1 cup rice vermicelli
• shredded beef from pho broth
• Toppings: chopped cilantro, Thai basil leaves, chopped green onion, thinly sliced ​​white onion, bean sprouts, jalapeno slices, lime wedge, sriracha, seafood sauce

procedure

1. In a slow cooker, combine all soup ingredients and set to low heat. Nguyen recommends cooking for 24 hours, but only he says it tastes good after 8 hours.
2. Place the cooked rice vermicelli in a bowl and pour the soup over it.
3. Add toppings.

Hazel Wallace, nutritionist and founder of The Food Medic, recommends balancing your nutrition from anti-inflammatory foods such as chickpeas and lentils, nuts and seeds, olive oil, fish, herbs and spices. .

Her cauliflower soup recipe includes turmeric and ginger, both of which have anti-inflammatory properties. “It’s also incredibly warm and nourishing heading into fall, or whenever the weather is bad,” she says.

material

• 2 tablespoons extra virgin olive oil
• 1 large cauliflower (or 2 small cauliflowers) cut into florets
• 1 white onion (diced)
• 1 heaping teaspoon fresh ginger, grated or diced
• 2 teaspoons turmeric
• 3 cloves of garlic
• 900ml vegetable stock
• 2 tablespoons soy sauce
• 1/2 teaspoon salt
• 1 thick slice of day old bread
• 3 tsp coconut cream (or yogurt) for garnish
• chili flakes for garnish
• fresh coriander (for garnish)

procedure

1. Preheat oven to 356 degrees Fahrenheit. Scatter the cauliflower florets on a large tray. Drizzle with 1 tablespoon of oil and bake in the oven for 30 minutes until golden brown.
2. Meanwhile, heat 1/2 tablespoon of olive oil in a large pan and add the spring onion. Cook for 5 minutes until translucent.
3. Place the onion into a blender along with the turmeric, ginger, garlic, vegetable broth, soy sauce, and a pinch of salt. Add roasted cauliflower and mix until smooth.
4. Heat the soup over low heat for about 10 minutes.
5. In the meantime, tear the bread into bite-sized pieces.
6. Place remaining 1/2 tablespoon olive oil and 1 tablespoon soy sauce in a large bowl. Add bread loaf. Place them on a tray and cook in the oven for 8 minutes to toast.
7. The soup is served with coconut cream and topped with thick croutons, fresh coriander and chili flakes.

Even in cold weather, you need a break from hot dishes.

Nutritionist Simone Wilson’s go-to is a refreshing blend of banana, mango, hemp seed, bee pollen, kale, orange juice, yogurt and kale.

“This simple recipe is packed with antioxidants like vitamins C and A to fight free radical damage and support your immune system,” she says.

material

• half of a fresh or frozen ripe banana
• 1/2 cup fresh or frozen mango
• 1 cup orange juice
• 1/2 cup unsweetened Greek (or cashew yogurt)
• 3 tablespoons hemp seeds
• 1 teaspoon bee pollen
• 1 handful of spinach (or kale)
• 4 ice cubes (omit if using all frozen fruit)

procedure

1. Place all ingredients in a blender and blend on high speed until smooth. Add more liquid if the texture is too thick, add ice if it is too thin.
2. Serve immediately.

Alexandra Hayes Robinson a lifestyle writer Editor-in-Chief women’s quotientPreviously, he was a content director. prosper globally.

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