Eat and boost your immunity

FEELING a bit under the weather? Prone to flu, infections and other minor health issues?

Eating a diet rich in fruit and vegetables is a great first step to good health. However, if you need a special boost, there are a few ingredients known to be able to boost the immune system. Make this dinner and give your body a healthy boost.

Shiitake and oyster mushrooms contain beta-glucans, compounds that boost production of white blood cells that fight infection.

The Japanese use shiitake as a complementary and alternative medicine to fight cancer. However, clinical studies are still uncertain over how effective this is. Still, eating them can’t hurt – unless you are one of the few people who are allergic to mushrooms.

Tinned soups are often loaded with salt and have added fat as well as colouring and artificial flavouring. Luckily, making your own is simple.

Cook 500g of Shiitake mushrooms and one medium-sized purple onion in a splash of olive oil or butter over medium heat until it’s soft. Sprinkle with pepper and salt.

Dissolve a heaped tablespoon of cornflour into two cups of milk. Add to the pan, stirring slowly until thickened. Now, whisk in a food processor until smooth.

Lean beef is loaded with iron and zinc, nutrients that protect against bacteria, viruses and parasites. It is also a great source of selenium as well as an antioxidant that helps protect and repair immune cells.

For your second dish, prepare a stirfry. A simple combo that works well with rice or bread is a handful of lean beef, stir-fried in a tiny splash of sesame oil and two handfuls of bok choy, along with three cloves of garlic and a medium-sized purple onion. Sprinkle with white pepper and a tiny bit of salt.