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How to boost your immune system

Give your immune system the boost it needs

  How to boost your immune system

Winter is a time when the temperature drops, your office heater goes up and your immune system is at an all-time low. More often than not, germs bounce from one person to the next in small
office spaces and the chances of catching a cold – even for a second time – is quite high.

“Giving your body the right vitamins and minerals by eating a nutrient rich diet, goes a long way in preparing your body against colds and flus and even fighting infection,??? says Naazneen Khan,
Nutrition, Health and Wellness Manager at Nestlé South Africa.

Foods that are particularly good to eat during the winter months because of their immune boosting properties are cauliflower, carrots, sweet potato and chicken.

Here’s why:

Cauliflower

This delicious vegetable helps keep your cells in working order, including your immune cells. A stronger immune system means that your body will be better equipped to fight off colds and flus.

Carrots and sweet potatoes

Carrots and sweet potatoes help support your body’s skin and mucus membranes which is your first line of defence against viruses.

Chicken

When boiled, chicken protein helps thin mucus and clears it from the body.

If you’re looking to combine these ingredients into a nutritious meal, then why not try your hand at making some delicious winter soups.

“If you’re already feeling a little under the weather, soups are also a great way to keep you hydrated and the heat can also help thin mucus which aids in soothing throats
and clearing nasal passageways,??? says Khan.

Below are two recipes to boost your immune system.

Mouth-watering chicken, vegetable and barley soup
  • 12 cups of chicken broth
  • 2 cups of cauliflower
  • 3 medium carrots, diced
  • 1 large onion, diced
  • 10 boneless and skinless chicken thighs
  • Barley
  • Salt and pepper
Give your immune system the boost it needs

Step 1: Preheat oven to 400 degrees.

Step 2: In a large soup pot, heat the chicken broth over medium heat.

Step 3: Add the sliced cauliflower, carrots and onion and bring the pot to a boil. Add the barley, and reduce to a simmer for 20 minutes.

Step 4: Meanwhile, lay the chicken out on a baking sheet. Season generously with salt and pepper. Bake until almost done, for approximately 20 minutes.

Step 5: Remove the chicken from oven and cut into pieces. Add to the pot of soup.

Step 6: Cover and cook for approximately 30 minutes. Enjoy!

Tip: If you had chicken the night before and are looking at making your budget go further, then don’t be afraid to use the left over chicken carcass instead of
chicken thighs! All you will need to do is let it simmer for approximately an hour longer than mentioned above.

Delicious vegetable soup
  • 1 tablespoon vegetable oil
  • 1 large onion chopped
  • 1 can of chopped tomatoes
  • 5 cups vegetable both
  • 2 large sweet potatoes peeled and diced
  • 2 large carrots
  • 5 cloves garlic, finely chopped
  • Salt and pepper

Step 1: Heat oil in a soup pot over medium-high heat.

Step 2: Sauté onion until brown in colour; about 5 minutes. Stir in tomatoes with the juice, broth, sweet potatoes, carrots and garlic.

Step 3: Bring to a boil and then reduce heat to low and simmer.

Step 4: Cover and cook for approximately 30 minutes until the vegetables are tender. Be sure to stir occasionally.

Step 5: Blend the soup with an electric blender until you reach the desired consistency.

Step 6: Add salt and pepper to taste and enjoy!

For more recipes and helpful tips on how to adopt a healthy lifestyle, visit www.tastierhealthierchoices.co.za.