Since flu season has arrived early this year, it makes sense for people prone to illness to begin concocting a protection plan against those pesky viruses. Perhaps one of the most effective and side-effects free method of doing this is by increasing the amount of superfoods you consume on a daily basis.
However, munching on a handful of nuts or baby carrots may not be everybody’s cup of tea. We have something more interesting planned for you. To keep you from snacking on the holidays, while warding off sickness, here’s a list of our favourite feel-good recipes you can try anytime of the day.
1. SPICED APPLE AND HONEY PORRIDGE
We can’t think of anything better than a lazy fall weekend and a bowl of warm creamy oats. Instead of adding a plethora of toppings to this recipe, we stuck to a simple and classic spiced apple with warm, glazey syrup. Not only will this recipe help you relax before a busy day ahead, it will also give you an antioxidant kick from the apples and spices, with plenty of fibre from oats.
· 1 cup rolled oats
· 2 cups milk (any dairy free)
For spiced apples:
· 2 apples peeled and cut into slices
· 1 tbsp honey
· 1 cup water
· 1 cinnamon stick
· 1 tsp allspice
· ¼ nutmeg (grated)
Start with the spiced apples. Combine water, honey and spices in a saucepan over medium heat and throw in the apples, once heated. Cook until apples are soft but still holding shape. Remove the cinnamon stick and place stewed apples in a bowl. Retain the syrup and cook till it has reduced and thickened. Pour the syrup over the apples.
Next, cook the porridge by combining the oats and milk in a saucepan over medium heat. Keep stirring until oats are cooked through and the mixture turns a thick consistency. Place the porridge in a bowl and top with spiced stewed apples.
2. STUFFED SWEET POTATOES
Sweet potatoes are packed with beta-carotene, a precursor to Vitamin A that gives them that rich orange colour. Beta-carotene is a powerful antioxidant that can help you defend your body against harmful viruses and keep your immune system in great shape.
· 1 large sweet potato
· 125g mushrooms (chopped)
· 125g raw spinach
· ½ an onion, diced
· ½ cup cottage cheese (optional)
· ½ tsp garlic powder
· 1 tbsp chopped sage
· 1 tbsp chopped basil
· Salt and pepper to taste
Preheat oven to 180ºC. Wrap the sweet potato in a foil and bake for 45 minutes, or until soft.
While the potato is baking, cook the mushrooms and onions in a frying pan over medium heat and sauté until they soften then add the spinach. Allow the spinach to cook and then add the herbs and salt and pepper.
Cut the sweet potato it in half lengthwise once it has baked. Place the sweet potato on a baking sheet and flatten it slightly. Top with a generous scoop of mushroom mixture, add cottage cheese and bake for 10 minutes.
3. GINGER GREEN TEA
As if it wasn’t abundant in antioxidants already. Adding ginger and fresh mint to green tea does not only enhance its immune-boosting properties, but also makes in an incredibly refreshing, yet soothing beverage.
· 1 green tea bag
· 2-4 mint leaves
· 1 tsp honey (optional)
· 1 cup water
· 1 tbsp chopped ginger
· A pinch of cayenne
In a small pot, bring the water, cayenne and ginger to a rolling boil. Place the tea bag, honey and mint leaves in a mug and pour the boiling water into it through a fine mesh sieve. Let the tea steep for three minutes, discard mint and tea bags. Enjoy.
4. ANTIOXIDANT RICH APPLE CIDER VINEGAR SPRITZER
Most of us aren’t strangers to the myriad of benefits apple cider vinegar has to offer, however, it isn’t the easiest health food to consume. Adding lemon juice, honey and garlic does not only soften the taste of the vinegar, but boosts to the anti-bacterial, anti-viral, and anti-fungal immune-strengthening qualities of this health drink.
· 2 cups water
· 1/4 cups apple cider vinegar
· 4 tbsp honey
· 3-4 garlic cloves
· Lemon wedge for garnish
Pop the water in a saucepan along with the garlic clove(s) bring to the boil and simmer for 10 minutes. Strain then stir in the vinegar, lemon and honey. Serve warm or enjoy cool.
5. PINEAPPLE & PAPAYA BREAKFAST PARFAIT
Start your day right with a little bit of low-fat dairy and antioxidant rich fruits. Yogurt will keep you satiated for several hours thanks to its high protein content and the tropical fruit will give you just the right amount of vitamin A and C to keep you cold-free this season.
· ¾ cup natural (or greek) yogurt
· ½ cup pineapple and papaya chunks each (or one cup of either)
· 1 tsp toasted coconut
Place yogurt into a small bowl and top with fruit. Sprinkle with toasted coconut for a tropical treat that will keep you satisfied till your next meal.
If you want some more tasty winter recipes to try this month, take a look at these
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