ALL FRUIT AND VEGETABLES SUPPORT A HEALTHY DIGESTIVE AND IMMUNE SYSTEM, HOWEVER SOME ARE MORE IMMUNE-SUPPORTIVE THAN OTHERS.
FISH & TOMATO STEW SERVES 4 / PREPARATION 15 MINUTES / COOKING 35 MINUTES
The food we eat is one of the most powerful tools available to help prevent disease. Fruit and especially vegetables have many properties to heal, nourish and boost your immune system. All fruit and vegetables support a healthy digestive and immune system, however some are more immune-supportive than others. In this recipe you will find oranges, celery, onions, garlic, carrots and tomatoes, which are among the big-name players.
2 tablespoons olive oil
1 onion, chopped
1 carrot, chopped
1 stick celery, chopped
2 cloves garlic, minced
3 anchovy fillets zest and juice of 1 orange a good handful basil leaves, roughly chopped ½ cup dry white wine
1 x 400g can chopped tomatoes
1 tablespoon tomato paste 500ml fish stock
400g baby potatoes, cut into quarters 3 zucchini, cut into 2cm dice
½ cup pitted olives
2 tablespoons capers
600g fish fillets, cut into pieces
Heat the oil in a wide saucepan, add the onion, carrot and celery and cook until soft. Add the garlic, anchovies, orange zest and half the basil leaves and cook for a few more minutes until fragrant. Add the wine and reduce by half. Add the orange juice, tomatoes, tomato paste and fish stock. Bring to a simmer and add the potatoes and cook for 10 minutes. Add the zucchini and cook for 5 minutes. Both the potatoes and zucchini should be tender (cook for a few more minutes if the potatoes need it). Add the olives, capers and fish pieces and cook, covered, for 5 minutes or until the fish is just cooked through. Serve in bowls and scatter over the remaining basil.
ICED HIBISCUS & GINGER TEA
MAKES 500ML SYRUP / PREPARATION 5 MINUTES PLUS OVERNIGHT COOLING / COOKING 15 MINUTES
Your immune system and gut are strongly linked. Your gut microbiome (a collection of bacteria that reside in the gut) plays a key role in the immune system. These little dudes help activate certain immune cells that can target infectious bacteria and viruses. Improving your diet by including probiotic-rich foods such as kefir, kombucha, sauerkraut and probiotics may restore the composition and reintroduce strong microbes, allowing for a more efficient gut microbiome and immunity. Try this probiotic drink to keep the little guys happy. Also, hibiscus is extremely high in vitamin C and has good antibacterial properties. These elements combine to provide a strong foundation to support your immune system.
500ml water
6 slices ginger
¼ cup maple syrup, agave syrup
or monk fruit powder
3 tablespoons hibiscus flowers or hibiscus
tea leaves (or use 3 teabags) ice soda water, kefir or kombucha, to serve lime or lemon slices, to garnish mint leaves, to garnish
Put the water and ginger in a saucepan, bring up to a simmer and cook for 15 minutes. Remove from the heat, add the maple syrup and hibiscus flowers or tea leaves and leave to steep until cool. Put in the fridge and leave overnight. (If using monk fruit powder, add to the water and ginger and bring up to the boil to dissolve the powder before proceeding with recipe.)
When ready to use, strain the syrup through a sieve and keep refrigerated.
To use, put ice into a tall glass with 2 tablespoons syrup and top with soda water, kefir or kombucha. Garnish with lime or lemon slices and mint.