As we bid farewell to winter and embrace the brighter, longer days, ‘The Healthy Chef’ Teresa Cutter shares some delicious immunity-boosting recipes to put a spring in your step!
IMMUNITY BOOSTING GREEN SMOOTHIE
What’s great about it
Citrus is rich in vitamin C, which helps boost immune function and deactivate histamine in the body, relieving nasal congestion. Leafy greens such as spinach and parsley are anti-inflammatory to the body and loaded with phytonutrients and zinc to nourish the immune system.
Serves 1
Time it takes: 5 minutes
Ingredients
2 whole oranges
1 whole lime
½ lemon
1 large handful baby spinach leaves, or your choice of greens
1 small sprig parsley
1½-2 cups water, depending on your desired consistency (see note)
Peel the oranges, lime and lemon. Combine in a high performance blender, such as a Vitamix, with baby spinach, parsley and water. Blend for a few seconds until smooth. Enjoy and allow your body to be nourished.
Nutrition per serve
Protein: 3.7g
Total fat: 0.5g
Saturated: 0
Carbs: 17g
Sugars: 17g
Fibre: 7g
Calories: 95.4
Kilojoules: 399
Boosters
To pack an even more powerful punch you can add one or more of the following to your smoothie:
Pineapple: High in vitamin C and contains bromelain that aids digestion and has anti-inflammatory properties.Manuka honey: Antibacterial to help fight virus and bacteria.
Ginger: Anti-inflammatory and helps promote gastric motility.
Turmeric: Natural antiviral with potent anti-inflammatory properties. High in curcumin, a powerful antioxidant.
Fermented foods: This may include kefir (water, coconut or dairy versions), yoghurt, kombucha or a probiotic supplement.
Superfood supplements: Natural protein, superfood boosters to support healthy immune function.
Pumpkin seed: Add 1 teaspoon to your smoothie before blending, or use ¼ cup pumpkin seed milk to replace some of the water in the recipe. High in zinc for optimum immune function.
Note: If you prefer, you can replace some of the water content with coconut water, pumpkin seed milk or kefir.
SALMON BURGERS
What’s great about them
Salmon is a great source of omega 3 fatty acids that are anti-inflammatory to the body and critical for good health. Only obtainable through our diet, these essential fats are vital in the fight against diabetes and cardiovascular disease and also help to lower cholesterol, reduce high blood pressure, nourish the immune system and reduce symptoms of arthritis and depression. These burgers are also a great source of quality protein that can help build and repair the body and sustain lean muscle.
Serves 4
Time it takes: Prep & resting: 30 minutes; cooking: 10 minutes
Ingredients
500g fresh raw skinless and boneless salmon fillet, chopped
1 small bunch chopped parsley
2 spring onions, sliced
Zest and juice of 1 lemon
Good grind of pepper and a little sea salt
1 organic egg
50g almond meal to coat (optional)
Combine the salmon, spring onion, parsley, lemon zest, juice, egg and a little salt and pepper into a food processor. Process until just combined. Remove and shape into 8 burgers. Coat them lightly in almond meal if using, and rest in the fridge for 15 minutes to help them firm up. Cook the burgers in a pan over a low to medium heat with a splash of olive oil until crisp, golden and cooked through. Serve with your choice of steamed greens, roasted sweet potato or leafy greens.
Nutrition per serve (1 burger)
Protein: 27.7g
Carbs: 0.7g
Total fat: 15.7g
Saturated: 2.4g
Fibre: 1.3g
Calories: 255
Kilojoules: 1070
Note: These burgers keep for two to three days in the fridge after cooking. They are also delicious thrown into your lunchtime salad for an added protein hit.
Teresa Cutter
Teresa is one of Australia’s leading authorities on healthy cooking and the founder of The Healthy Chef, a company dedicated to improving health and wellbeing. A qualified chef with over 20 years’ experience, as well as a nutritionist and fitness professional, she has combined her knowledge of food, diet and exercise to develop healthy recipes for people who love food but want to maximise their health and wellbeing. For more information visit www.thehealthychef.com
