{ RECIPES }
Immune Boosting Winter Recipes
These recipes are rich in vitamin C and phytonutrients that support the immune system. Great for preventing the common cold or flu during the winter months.
Try these mouthwatering recipes, available from the Spar website.
What you need
2 tbsp raspberry vinegar
2 ½ tablespoons raspberry jam
1 cup vegetable oil
8 cups spinach, rinsed and cut small
1/2 cup chopped walnuts
8 strawberries, quartered
How to do it
Combine the raspberry vinegar, raspberry jam and vegetable oil in a small bowl.
Combine spinach, walnuts, strawberries in a salad bowl. Toss with the raspberry vinaigrette.
Season with a grind of black pepper and salt (optional).
Serve and enjoy.
What you need
3 Tbsp Avocado oil
3/4 tsp Himalayan Pink salt
2 Tbsp lemon juice
1/4 cup tahini
1/8 cup extra-virgin olive oil
1 small clove garlic roughly chopped
1 tsp maple syrup
1/2 cup filtered water
1/3 cup fresh parsley finely chopped
How to do it
Preheat oven to 220°C. Grease a baking sheet. Boil a pot of water, enough to cover at least half of the cauliflower head. Place the whole cauliflower head in the pot and cover, cooking for about 10 minutes, flipping the cauliflower halfway through. Cook until tender. Dry the cauliflower by patting with a towel. Place it on the baking sheet and rub avocado oil all over it. Sprinkle with salt. Roast the cauliflower for 20-30 minutes, until it is browned and crispy.
Blend the lemon juice, salt, tahini, olive oil, garlic and maple syrup. With the blender running, slowly add the water until the consistency of the tahini dressing is smooth and runny. Drizzle the dressing on the cauliflower and sprinkle the parsley over the top. Slice the cauliflower into wedges or lengthwise into steaks and serve.
What you need
2 tbsp extra-virgin olive oil
5 garlic cloves
9 cm piece ginger
3 medium carrots
1 onion
1 stalk celery
300g chicken thighs, boneless, skinless
1/3 cup jasmine rice
6 cups chicken or vegetable broth
2 tbsp white miso paste
1 lemon
1 tsp ground turmeric
1/8 tsp cayenne pepper
1 bunch fresh coriander
1/2 tsp salt and black pepper
How to do it
Peel and thinly slice the garlic cloves, ginger and carrots. Dice the onion and celery, rinse the rice, halve and juice the lemon and roughly chop the coriander. Warm 2 tablespoons of oil over medium heat in a large pot. Add the garlic, onion and ginger and sauté for 5-10 minutes until softened and slightly golden brown. Add the chicken, rice and broth and bring to a boil.
Simmer and cook uncovered for 10 minutes. Add in the celery, carrots and a big pinch of salt. Cook for another 15 minutes. Remove the chicken from the pot and shred. Return to the pot along with the miso paste, juice of the lemon, turmeric and cayenne. Divide the soup between bowls and top with the coriander.
What you need
2 tbsps extra-virgin olive oil
¾ cup diced onion
¼ teaspoon salt, divided
1 medium red bell pepper, diced
1 tbsp finely chopped fresh oregano
8 large eggs
¾ cup crumbled feta cheese
½ cup milk
½ tsp ground pepper
2 cups chopped fresh spinach
¼ cup sliced Kalamata olives
How to do it
Preheat oven to 180°C. Heat 2 tablespoons oil in a large skillet over medium heat. Add onion and half the salt; cook until starting to soften. Add bell pepper and 1 tablespoon oregano; cook, stirring, until tender and browning. Remove from heat and let cool for 5 minutes.
Whisk eggs, feta, milk, pepper and the remaining salt in a large bowl. Stir in spinach, olives and the vegetable mixture. Grease a 12-cup muffin tin. Divide the egg mixture among the muffin cups. Bake until firm to the touch, 25 to 30 minutes. Let stand for 5 minutes before removing from the tin.
What you need
1 medium root ginger minced
1 medium root turmeric minced
2 medium lemons with or without rind
8 medium oranges peeled
1 small lime with or without rind
1/2 cup honey
How to do it
Juice all the ingredients (with or without rind).
Stir in the honey for sweetness.
Pour the juice over a glass of ice and enjoy.
What you need
1 red pepper
2 carrots
1 brinjal
2 tbsp soya sauce
1 zucchini
1/2 onion
1 green pepper
How to do it
The first thing to do is to wash all the
vegetables and then cut them into thin slices. When they are ready, pour a drizzle of oil into the wok. Then add the onion and carrot first. Once the onion and carrot are golden brown, add the rest of the vegetables. Sauté everything for about 8 minutes. Adjust the seasoning with salt if necessary. Pour in a little soy sauce to spice up the dish. Serve and enjoy!
What you need
1 red pepper cut into thin strips
1 cup tomato juice
1 shallot
1 clove garlic
1 small can tomato puree
2 tbsp of cream
1 pinch salt ground black pepper
1 cup chopped basil
2 tbsp olive oil
How to do it
Sauté the minced shallot, minced garlic, clove and the red pepper for ten minutes in olive oil. Pour in the tomato juice and leave to simmer for 10 minutes. Add the tomato
puree then the cream. Mix everything together. Season with 1 pinch of salt and pepper. Sprinkle with basil and serve.
