We’re all about whole foods, all the time. But when you’re right in the thick of the COVID-19 pandemic and flu season is approaching, you might want to amp up on your immune-support foods to give yourself the best nutritional status possible.
Here’s some common (and surprising!) foods you want to include in your diet on the reg:
Red capsicum - containing two times more Vitamin C than an orange, red capsicums are one of the richest dietary sources of this cold-busting vitamin.
Ginger - may help decrease inflammation, which is why it’s commonly prescribed for sore throats (nana wasn’t wrong with her ginger lemon tea combo!). Touted for its anti-inflammatory, antibacterial and antiviral properties, we just love it because it tastes amazing and transports us to the flavours of Bali. Load up!
Garlic - no need to worry about garlic breath now our #socialdistancing measures are in place. So whack a spoonful of garlic in your dishes for its immune-support, detoxifying benefits.
Chilli - rich in vitamins C, A, iron and potassium, chilli also makes you sweat, which can assist detoxification (if you make it hot enough!). The anti-microbial properties also help get chilli on our list of must-eat foods.
Eggs - the humble egg contains protein, iron, vitamin A, B-12 and selenium, which all help with immune function.
Coriander - love it or hate it, coriander contains powerful antioxidants and its antimicrobial properties may help fight infections. It’s also thought to support digestion and gut health. And we know our immunity is influenced by our gut. More than just a garnish, coriander is a little green powerhouse.
How can you incorporate all these ingredients in one fine dish? THE BOD’s Ginger Quinoa Nasi Goreng, available in THE BOD app.
You don’t need fancy superfoods, you don’t need to hit up the specialty grocer, and you don’t need to take down a senior citizen in the aisle at Woolies to grab the groceries you’ll need to whip up this Ginger Quinoa Nasi Goreng. With almost 20g of protein per serve it packs a muscle-building punch, and it’s full of immune support goodness: ginger, garlic, chilli, veggies and plant-based protein in the form of red quinoa.
Did you know? Quinoa is a complete protein source, which means it packs all nine essential amino acids. This is a rare find in the plant-based protein world - many other grains or legumes require you to combine foods to create a ‘complete’ protein source. But quinoa delivers a stack for such a tiny little grain. We’re talking magnesium, iron, fibre and zinc - which is essential for a healthy immune system.
Even better, this recipe can be cooked ahead and the whole family will love it - just reduce the chilli slightly if you have little ones, or amp it up if you like it hot.
Ginger Quinoa Nasi Goreng
From THE BOD Fuel
Red quinoa (200g)
1 tsp Himalayan salt (2.5g)
Spring onion (60g)
2 tbs coconut Oil (27.2ml)
Onion (red) (200g)
Garlic cloves (6g)
Capsicum (red) (350g)
2 tsp ginger (20g)
Chilli (red) (28g)
2 tbs tamari sauce (36ml)
4 eggs (228g)
1 bunch coriander
- Rinse quinoa in a sieve under cold running water. Place quinoa, 2 cups water and salt in a medium saucepan and bring to boil. Reduce heat to low.
- Cook, covered, for 15 minutes or until quinoa is tender and water is absorbed. Rinse quinoa under cold running water and drain.
- Finely shred 2 green onions and place in a bowl of iced water to curl. Thinly slice the red onion, chillies and remaining green onions, keeping white parts and green parts separate.
- Heat half the coconut oil in a wok (or large frying pan) over high heat.
- Stir-fry red onion, crushed garlic, capsicum, white part of green onion, ginger (grated) and three-quarters of the chilli for 2 minutes or until slightly softened. Add cooked quinoa and half the tamari.
- Stir-fry for 2 minutes. Fold through green onion tops. Cover wok and keep warm.
- Heat remaining coconut oil in a large frying pan over medium heat. Fry eggs for 3 minutes on one side only or until whites are just set and yolks remain runny.
- Divide Ginger Quinoa Nasi Goreng among bowls and carefully top with eggs. Top with drained curled green onion, remaining chilli and coriander. Drizzle with remaining tamari.