Recipe To Boost Your Immune System

Garlic not only has fantastic flavour, it is also loaded with health giving properties. It invigorates the immune system, promotes circulation, eliminates toxins and possesses antibiotic, anti-viral and anti-fungal properties (1). It is great to eat garlic at the onset of a cold as it helps to promote sweating. It can also lower blood pressure and reduce cholesterol levels. Garlic helps to stimulate the Lung Qi (energy), is warming in nature and therefore assists in eliminating ‘cold’ from the body.

Spanish Garlic Soup (Sopa de Ajo)

Serves 5
The soup can be made ahead of time and be heated up before serving. In fact the longer it is left the richer the soup will become as the flavours develop. **Do not add the eggs until just before serving.**

Soup
1 1/2 heads organic garlic
100 mls olive oil
1 tsp smoked paprika
1 tsp dried thyme
2 bay leaves
4 shallots finely sliced
4 tomatoes diced
2 Litres of vegetable or chicken stock
5 free range eggs (optional)

Croutons
8 slices sourdough bread
1/4 cup Parmesan cheese
Extra olive oil
Salt and pepper to taste

Method
Pre-heat the oven to 180 degrees Celsius. Peel all the garlic and place in a large mortar and pestle. Pound until roughly broken up into small pieces. Place garlic in a large saucepan and cover with 100 mls olive oil. Turn the heat to medium and when the oil starts to bubble turn the heat down to the lowest setting and cook, stirring, approx. 5 – 10 minutes. Add the paprika, thyme, bay leaves and shallots and stir for a further 5 minutes or until the shallots have softened. Add the diced tomatoes and cook for 1 minute. Add the stock and bring to the boil, turn down to low heat and simmer with the lid on for 1 hour.

Meanwhile, cut bread into 1 inch cubes and place in a bowl. Drizzle with a few tablespoons of olive oil and add salt and pepper to taste. Place on an oven tray lined with baking paper and sprinkle with Parmesan cheese. Bake for 10–15 minutes until crunchy.

Just before serving the soup, while it is simmering, remove the lid and with wooden spoon create a whirlpool. Gently crack an egg into the soup to poach, trying not to break the yolk. Follow with remaining eggs, adding at 30 second intervals, allowing each to cook before adding the next. You may need to turn the heat up slightly as the eggs will cool the temperature of the soup. Serve by ladling soup into each bowl and dividing the eggs between them. Top with croutons and fresh thyme or parsley.


(1) Pitchford, P. (2002). Healing With Whole Foods: Asian Traditions and Modern Nutrition (3rd Edition) North Atlantic Books, USA.

Rose Elliot’s Coconut Quinoa Curry

I love this recipe. It is so easy and quick to prepare – a great mid-week, nutritious winter warmer! You can vary the flavours by using different curry pastes and also by using different vegetables. Or if you only have frozen that’s fine too! I usually use whatever I have in the fridge but I really like pumpkin, capsicum, mushrooms, zucchini, eggplant... I usually get carried away and use too many and it still tastes delish! Quinoa is a grain like seed, traditionally used by the Incas of South America. It is a gluten-free super food, high in complete protein and has many health giving benefits.

Serves 4
2 heaped tablespoons of your favourite curry paste
1 onion chopped
200g quinoa rinsed (any colour – I use tri-colour quinoa)
700g of mixed frozen or freshly chopped vegetables of your choice
2x 400ml cans of coconut milk
250mls water
Salt
Coriander

Method
Saute onion and curry paste in a large pot to release the flavours. Add quinoa, vegetables, coconut milk and water. Bring to the boil, reduce and simmer for 15 minutes. Season with salt, and garnish with chopped coriander.

(Recipe from Rose Elliot’s New Complete Vegetarian)

Cacao & Banana Energy Porridge

This recipe was inspired simply because I LOVE porridge for breakfast in winter and I also LOVE chocolate! Steel-cut oats are high in protein and fibre and have a lower glycemic index then instant oats, helping to sustain your energy levels for longer. Cinnamon adds to the warming nature of this dish and the raw cacao is packed with minerals and antioxidants. This brekkie is bound to get you going for the day! :)

Serves 1-2
1/3 cup Steel-cut oats (local health food store)
1 3/4 cup of water
pinch cinnamon
1/2 mashed banana, 1/2 chopped to serve
1 Tbs raw cacao
1 Tbs ground flax seeds
1 Tbs sunflower seeds
Stevia or maple syrup to sweeten
Your choice of milk to serve (rice, soy, almond, cow's)

Combine oats and water in a pot over low heat, bring to the boil, turn down and simmer for 15-20 minutes until thick and creamy (as it thickens you may need to stir it so it doesn't stick). Remove from heat and stir in cinnamon, mashed banana, raw cacao, flax and sunflower seeds. Sweeten with stevia or maple syrup. Pour into a bowl and drizzle with milk and top with remaining banana. YUM!

NB. I recommend soaking all grains before cooking them - This will not only reduce cooking time but also aid digestion. The night before place the oats and water in a jar with a squeeze of lemon juice. The next morning place content of jar into a saucepan and cook as directed above.

Fennel Winter Salad

I love to use fresh seasonal veggies. I bought some fennel bulbs, oranges and dill at the organic markets over the weekend and this was the product of their inspiration... 

Serves 4
1 large fennel bulb – shaved (very thinly slice with a knife or use a mandolin)
2 carrots, grated
3 Tablespoons pine nuts toasted
Rind from 1 orange
Rind and juice of 1 lemon
Drizzle of olive oil
3 tablespoons of freshly chopped dill
½ red onion finely sliced

Combine all ingredients, drizzle with olive oil and season with sea salt and freshly ground black pepper.

Food for the Warmer Months

Salads 

As it slowly gets warmer during Spring we naturally start to crave fresher, lighter meals such as salads. With lots of fresh fruit coming into season such as berries, bananas, passion fruit, watermelons, mangoes, nectarines and peaches they are difficult to resist after eating apples all winter!

Traditionally, Chinese Medicine doesn’t condone eating too much raw food, as its cold nature can cause an imbalance in the digestive system and body. However, slowly incorporating more raw foods into your diet as the weather warms up is a great way to awaken your energy and senses after the cold weather! **

As always, balance and moderation is the key! :)

**If you have digestive problems you may wish to speak to your Chinese medicine practitioner about the best foods for your constitutional type.

 

Tips when eating raw foods

·         Avoid the fridge: It is important not to eat food and drink straight from the fridge. Keep this in mind when preparing a raw salad as this accentuates the cold energy of raw food and makes it more difficult to digest.

·         Add some warm cooked vegetables: When eating a salad try adding some lightly blanched, steamed or baked vegetables to warm the salad slightly, thereby making it easier on the digestive system.

·         Stew, bake or grill fruit: This is an alternative way to enjoy fruit (especially for dessert with some natural yoghurt J).

Six Ways with Salad

1)      Get creative: The sky is the limit when it comes to what you can do to make a yummy salad. You don’t always need baby spinach, or mixed lettuces.  Try using English spinach or throw in some chopped silver beet or shredded cabbage. You can also try grating some raw pumpkin, zucchini or beetroot into your salad. This adds colour and flavour and also adds variety to your diet.

2)      Go  nutty: Add raw nuts and seeds. This is one way to increase essential fatty acids in your diet and contributes to the texture and flavour. Try sunflower seeds, pepitas, sesame seeds, cashews, almonds, pine nuts...

3)      Add colour and sweetness: With fresh fruit! Add some grated apple, chopped oranges and mango, sliced pear, diced peaches, nectarines or kiwi fruit... You could also add a handful of sultanas or currents. These are just some suggestions. I have tried all of the above and I think fruit in salads is delish!

4)      Play with texture: Using different techniques when preparing the ingredients for a salad changes the flavour of the final product. For example, you can chop it, grate it, or use a potato peeler to create ribbons of carrot or zucchini.

5)      Shake it up: To me a dressing makes a salad and brings it all together. Making your own dressing tastes a million times better than buying one. It is also very simple and much healthier for you.  Once you have mastered a basic recipe and familiarised yourself with different flavours you can start trying new things by changing the type of vinegar or oil (see recipes below).

6)      Spice it up:  Fresh herbs in salad can bring the salad to life; try using parsley, coriander, basil or mint...

Salad Dressings

One of the easiest ways to prepare a salad dressing is by using an empty jar with a lid. Chuck all the ingredients in and shake it. You can keep left over salad dressing in the jar in the fridge for next time. Substitute the oil by using a little nut oil such as walnut or macadamia (choose first cold pressed oils wherever possible). Different vinegars also dramatically change the flavour of the dressing e.g. balsamic, red wine, white balsamic...

Mediterranean

 ½ garlic clove crushed or finely chopped

1 heaped teaspoon of Dijon or seeded mustard

2 tablespoons balsamic vinegar, white balsamic or red wine vinegar

6 tablespoons or extra virgin olive oil

 pinch of salt, pepper to taste

Optional: Add 1 tablespoon of natural yoghurt

Asian Immune Booster

4 garlic cloves crushed or finely chopped

½ cup of olive oil

2 table spoons of fresh lemon juice

3 tablespoons tamari or soy sauce

Black pepper to taste

Black Sabbath

½ clove of garlic crushed or finely chopped

3 tablespoons of extra virgin olive oil

½ lemon juiced (approximate 4-5 tablespoons)

2 tablespoons of Black tahini (you can also use regular hulled tahini)

pinch of salt, pepper to taste

Optional: add 2 tablespoons of natural yoghurt

The black tahini may intimidate you but it has a very mild delicate flavour and is made from black sesame seeds – it is very yummy!

My Favourite Salads of the Moment...

All ingredients are listed, however quantities are not included – go with your feeling and adapt to your taste :)

Ruccola Salad

Rocket: Wash and dry

Parmesan: Grate

Pear: Thinly slice or use a mandolin

Toasted pine nuts: Toast on a dry pan over high heat, constantly tossing until golden

Balsamic and olive oil: To drizzle

Salt and pepper: To taste

Mix all ingredients in a large bowl serve before a meal or as a side to pasta, lasagne or home made pizza :)

Green Bomb

Raw English spinach: Wash, drain, and tear

Tomatoes: Dice

Avocados: Chop

Pepitas: Raw

Pumpkin: Grate

Red onion: Finely slice

Put all ingredients in a bowl, top with “Black Sabbath” dressing and toss.