Suit up (or rather armour up) with mineral and vitamin-rich ingredients such as garlic, ginger, turmeric and more to help keep the sniffles at bay. 

Powerhouse picks 

Keep your immune system strong with these nutrient-rich ingredients:  

Leafy greens 

Leafy green vegetables (such as spinach, Swiss chard and kale) are iron-rich and packed with vitamins C and E. These work together in keeping your body fighting fi t by acting as antioxidants. Add these veggies to your soups and stews, bulk up grain salads or blend together with avo, kiwis, pineapple and mango, or citrus and ginger to make a power-packed breakfast smoothie. 

Garlic 

Pungent and punchy, this immune-boosting bulb contains high concentrations of sulphuric compounds, which are thought to increase virus-fighting cells in your bloodstream. Chop or slice and add it to just about anything, or ferment the cloves in honey for an easy homemade cough remedy. 

Chilli 

Hot and happening, chillies are said to be high in vitamin C and A, both of which are vital to a well-functioning immune system. Capsaicin, the compound that gives chillies their heat, is thought to help combat phlegm and congestion. Just like garlic, you can ferment a variety of chillies in honey or use them to make a spicy condiment like chilli crisp. 

Citrus 

Lemons, limes, oranges and grapefruit all have one thing in common (besides being part of the citrus family) – they’re all teeming with vitamin C! These gems help your body produce more white blood cells (the soldiers that fight off infection).  

Turmeric  

This is a popular immune-boosting ingredient and is often deemed the superfood spice of choice for its anti-inflammatory properties. Turmeric’s level of curcumin, the compound that gives the root its orange-yellow hue, is believed to help lessen inflammation. Add it raw to your curries and stews, or add the powder to your morning coffee for a golden latté! 

Ginger 

Packed with the compound gingerol, this humble root is thought to be anti-inflammatory, which is known to help soothe sore throats. Enjoy a raw slice of ginger in tea to aid blocked sinuses, or add it to soups and broths. 

Words by: Gail Damon
Photography: Fresh Living Magazine 

The post Give your immune system a boost with these powerhouse ingredients appeared first on MyKitchen.

Creamy, fresh and the perfect morning boost, this coconut and mint iced coffee is going to be a wake-up-and-go favourite as the weather heats up.

SERVES 4 // COOKING TIME 10 min

INGREDIENTS
Punnet mint leaves
4 glasses ice cubes
1½ cups coconut milk, whisked until smooth
1½ cups cow’s milk
2 cups strong black coffee, cooled
4 sprigs mint, to serve

METHOD
1. Divide mint leaves between 4 tall glasses and muddle to release the flavour.
2. Fill glasses with ice.
3. Whisk the two types of milk until smooth and pour into glasses.
4. Top with black coffee and stir to combine.
5. Serve chilled with fresh mint.

Tip: Use coffee ice cubes to prevent watering down your drinks. Just freeze some weak black coffee in an ice tray overnight!

Recipe & styling: Kate Turner
Photography: Sean Dollery // HMimages.co.za

Pair your morning brew with these healthy buckwheat breakfast muffins for an easy snack.

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Now that we’re in lockdown and our newsfeeds are flooded with articles about the COVID-19 pandemic, we are all a bit more aware of how important it is to take care of our bodies with fresh ingredients. Here are our favourite recipes that will help to boost your immune system and when you’re feeling under the weather.

1. VITAMIN C BOOSTER SOUP WITH PUMPKIN SEEDS

2. SPICED ROOIBOS WITH GINGER, STAR ANISE & ORANGE

3. TURMERIC SHOTS

4. VITAMIN C PARFAIT WITH LEMON YOGHURT, ORANGE GRANOLA & GRAPEFRUIT

5. LEMONY CHICKEN BROWN RICE BROTH

The post Our top 5 immune boosting & flu busting recipes appeared first on MyKitchen.

Before or after a tough work-out, when you’re feeling peckish at work or simply craving something sweet, these delicious chocolately nut-butter protein bites are your go-to snacks!

MAKES 16 // COOKING TIME 40 min

INGREDIENTS
2 tbsp cacao powder, sifted
100 g whey protein powder
6 tbsp unsweetened peanut butter
¼ cup raw honey
2 tbsp chia seeds
Sea salt flakes, to sprinkle

METHOD
1. In a bowl, mix together the cacao, whey powder, peanut butter, honey and chia seeds. Place in the fridge and allow the mixture to firm up for about 30 minutes.
2. On a clean surface, roll out the mixture to 1½ cm thickness. Portion into 2 × 2 cm squares.
3. Sprinkle each square with a pinch of salt. Store in the fridge.

Recipe & styling: Luisa Farelo
Photography: Kendall-Leigh Nash // HMimages.co.za

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Your go-to immune-boosting drink is here! Fight off the flu by downing one of these turmeric shots, a powerful mix for each morning. Just pop these incredible products into a juicer and voilà!

MAKES 2-4 // COOKING TIME 5 min

INGREDIENTS
5 cm ginger
5 cm turmeric
½ lemon
Pinch cayenne pepper

METHOD
1. Ensure the ingredients are properly washed before you begin.
2. Place the ginger, turmeric and lemon in a juicer and pulse until the juice has reached a smooth consistency.
3. Add a pinch of cayenne for an extra kick. Drink immediately.

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