With the colder weather on its way, it’s time to amp up our immune-support foods to give ourselves the best nutritional advantage when it comes to fighting colds and flu this winter season.
Here are some key inflammatory-fighting ingredients to load up on:
- Citrus fruits
- An excellent source of Vitamin C, a potent antioxidant, which helps maintain the body’s defence against bacterial infections. Helps support tissue growth and repair, adrenal gland function, immune system support, iron absorption and stomach acid activation.
- Another great source of Vitamin C, broccoli also contains potent antioxidants, such as sulforaphane, which can help neutralise toxins and reduce inflammation.
- To have a strong immune system your body needs a daily supply of quality protein to help repair the body, assist in recovery from illness and injuries, prevent muscle wastage, keep blood sugars stable, and ensure a healthy metabolism.
- Powerful plant-based goodness rich in super immune-enhancing compounds and natural vitamin D that helps boost immune function and bone health.
- A firm favourite for its anti-inflammatory, antibacterial and antimicrobial properties. Helps to boost immune function and combat cellular damage. Load up!
- This immune system warrior protects the body from infections and has been shown to help lower blood pressure, inhibit blood clotting and promote healthy cholesterol levels.
- 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.
How can you incorporate all these ingredients in one fine dish? THE BOD’s Chicken Noodle Soup! Now available in THE BOD app, this delish recipe can be whipped up in under 10 minutes.
Packed with essential amino acids to heal and nourish your body, it’s the perfect immune-boosting recipe to help get the whole family through the winter!
With a whopping 35g of protein per serve it packs a muscle-building punch, and is full of immune support goodness such as ginger, garlic, chilli, lemon, and veggies. For an added antioxidant bonus, you can also top it off with coriander.
Soups are one of the simplest of meals to make, and one of the best for building up your immune system. They are also freezer-friendly, which means you can cook up a big batch and save some for later.
Ready for the recipe, sis?
Immune-Boosting Chicken Noodle Soup
Per serve: Cals: 373 P: 35.5g F: 5.2g C: 42.1g
- 1L chicken bone broth
- 180g Chicken breast, thinly sliced
- 90g Soba noodles
- 150g Oyster or Shiitake mushrooms, sliced
- 1 cup (75g) Broccoli, chopped into florets
- 1 tsp (4g) Minced ginger
- 1 clove (4g) Garlic
- 1 tsp (5g) Coconut oil
- 1 tsp (5g) Minced chilli – optional
- ½ lemon
- Bring a saucepan of water to a rapid boil.
- Add soba noodles and boil for 3 minutes until cooked. Drain.
- Slice mushrooms and chop garlic.
- Heat oil in a frypan. Add mushrooms, garlic and ginger. Sauté for 4-5 minutes until mushrooms are golden. Remove from heat.
- Add bone broth and minced chilli to the saucepan and bring to a simmer.
- Add sliced chicken and chopped broccoli. Gently simmer for 5 minutes or until chicken is cooked through (poaching time depends on thickness of the chicken).
- Divide noodles and mushrooms into 2 bowls. Divide broth, chicken and broccoli into bowls. Squeeze lemon over to serve.
HOT TIP: For gluten free, use gluten free soba noodles or rice noodles.
Chicken bone broth can be found in the stock aisle in supermarkets, or use a bone broth powder and make up 1L of broth. Bone broth is higher protein and minerals than a regular stock. (Macros using NutraOrganics Chicken Bone Broth powder).
Love this recipe? Find plenty of simple, healthy and delicious recipes like this in THE BOD app! Click here to get your FREE 7-day trial.