Dr Michael Moseley’s immuneboosting tips
After revealing his sons have suspected coronavirus, the diet expert tells Maria Lally how to stay healthy in self-isolation
‘The danger of being at home, stressed and without enough to do, is that you will turn to comfort foods and sloth,” says Dr Michael Mosley, who has just revealed that his sons have suspected coronavirus and are in isolation. Dan, 25, is staying with him and his GP wife, Clare, while Jack, 27, is selfisolating in Manchester, where he also works as a GP.
“Bingeing on pizza and box sets may feel good in the short term, but that way leads to piling on weight, depression and poor sleep. Instead, you should take this opportunity to try out new recipes and perhaps even start an indoor exercise programme. Lack of time is no longer a valid excuse.”
Batch-work
“Most of us are aware of the financial and time-saving benefits of masscooking and freezing in batches,” says Dr Mosley. “Now is a great time to clear out the freezer and start cooking large batches of food, dividing the meal into small containers, ready for freezing. While a return to normal life isn’t on the cards yet, frozen pre-cooked meals will last up to two months, so when you find yourself back on your feet, you’ll have plenty of choice with minimal effort. Aim to freeze the meal as soon it has cooled to avoid picking at it from the fridge.
“We’ve been making our chickpea soup with greens, the perfect dish to freeze for nutritious and filling midweek lunches. Chickpeas are a rich source of vitamins, minerals and fibre, and offer a variety of health benefits, including boosting mood (at the moment most of us need more of that) and maintaining your immune system. They are also fairly high in protein and an important vegetarian staple.
Serves 4
Calories per serving: 222 Prep time: 10 minutes Cooking time: 55 minutes
Ingredients
2 tbsp extra virgin olive oil
1 red onion, chopped finely
1 garlic clove, chopped finely 2 celery sticks, sliced into ½ cm or ¼ inch pieces
2 carrots, thinly sliced into batons ½ tsp dried oregano
¼ tsp dried chilli flakes
Sea salt and black pepper
1 x 400g tin chopped tomatoes
1 x 400g tin chickpeas, drained and rinsed
1 litre water
60g spinach leaves
100g silverbeet (Swiss chard), stems removed, leaves roughly chopped
Method
1. Put a large pot on the stove and heat the olive oil. Add the onion, garlic, celery and carrot and then stir to sauté until the onion has softened.
2. Sprinkle over the oregano, chilli, sea salt and pepper and mix through. Add the chopped tomatoes, chickpeas and water and combine and heat.
3. Once boiling, reduce to a simmer and cover and cook for approx 40 minutes. Keep an eye on the soup to ensure it doesn’t dry too much – add water if required.
4. Next, add the spinach and silverbeet (Swiss chard) and stir for 2-3 minutes to wilt and heat. Serve in a warm bowl and season with pepper. Divide and freeze the rest of the soup in an airtight container for future meals. Enjoy!
Make stock
“If you’re lucky enough to get hold of any meat or fish on the bone, use as much of the animal as possible, but particularly the bones,” says Dr Mosley. “When boiled gently over several hours, nutrients are released and become more available, including vitamins, amino acids and essential fatty acids. Bone broth is traditionally used around the world to help people recover when they are unwell. And it’s likely to be healthier than drinking something sweet and sugary.
“Bone broth is also good for your gut microbiome, your joints and may help reduce inflammation. So we sometimes use it like stock for flavour. Roughly chop any leftover vegetables (carrots, celery and onions are all ideal) and with some herbs, add them to a large saucepan with the leftover bones. Pour over enough water to cover the ingredients and slowly bring to a very gentle simmer.
Cover and leave on the hob for 3-6 hours, topping up with extra fluid if needed. Drain away the solid ingredients, carefully pour the liquid into your containers and allow to cool before placing in the freezer. This broth will last for up to four months.”
Look to the Med – and don’t be afraid of frozen
“When you ask someone what are the staples of a Mediterranean diet, no doubt they will say ‘tomatoes, fresh fish, olive oil and plenty of fresh, healthy vegetables’. They wouldn’t be wrong, but don’t assume you need access to a fishmonger or greengrocer to really benefit from this lifestyle. Try tinned ingredients like capers, anchovies, pickled cabbage, cannellini beans, sun-dried tomatoes and peppers in olive oil, tinned tuna, sardines and pesto.
“All of these ingredients are packed full of nutrients and fall into the Mediterranean diet category. And don’t discount frozen foods, including frozen garlic and herbs, as well as most vegetables.”
Grow your own
“If you have access to a sunny and warm window space, then why not buy live potted herbs instead of pre-cut? If you re-pot them upon purchase and add a little bit of high-quality potting soil or soilless mix, then they will start to flourish within a week. Did you know you can freeze herbs perfectly well? Pre-chop them and fill a resealable freezer bag for easy access.”
Do HIIT it at home
‘Now is a great time to start cooking large batches of food to freeze’
“Keeping fitness levels up means you’re much more likely to stay positive and feel better emotionally. Get out in your garden, if you have one, for some fresh air and if not, clear a space in your lounge and open the windows for some short bursts of daily HIIT.
“Just 20 minutes a day of activity that makes you out of breath will help you maintain a reasonable degree of fitness during the lockdown. Pop your favourite music on and follow some of my HITT suggestions from thefast800.com.”
Find some head space
“With families finding themselves at home together, juggling home schooling, jobs and an increased level of household chores, you must prioritise relaxation time,” he says. “Clare and I try to allocate at least 30 minutes at the end of every day to some guided meditation, and The Fast 800 website features many tips and great advice on mindfulness.”