Last week I succumbed to the spring cold that has been going around so I decided to raid the fridge for an immune boosting lunch.
The basic elements I was looking for were:
- Protein: to give my body the building blocks it needs to fight viruses and make antibodies. This could be a small amount of lean meat, fish, soy or egg, or a combination of plant proteins such as grains, nuts, seeds and legumes.
- Vegetables: filled with vitamins, minerals and plant chemicals that boost our immune function and help cleanse our bodies of waste. The more variety and colour, the better.
- Spices: the edible medical cabinet, all culinary herbs and spices have medicinal properties and are used in cultures around the world for their health enhancing effects.
- Grains: carbohydrates are our primary energy source and a small amount of a whole grain like brown rice or quinoa with veges and protein makes a well rounded meal.
Any combination of ingredients will do, as long as you try to include the elements above. Here is what I made:
It only took about half an hour and left me feeling well nourished!
The protein: Tofu and tempeh, both great vegetarian protein sources, cubed and stir fried in chilli oil. Set aside to wait.
The vegetables: Greens!! Brocolli, zucchini, green beans and shallots, sliced and slowly stir fried with peanut oil, a little sesame oil and sliced garlic. Garlic is one of the best immune boosting ingredients we have, acting like a natural antibiotic.
The spices: fennel and cumin seeds are great digestion boosters; I added the whole seeds with the oil and veges. Tumeric is an amazing root with anti-inflammatory and immune building properties; I added the powder with a little water when the veges were almost done. Also sea salt, black pepper and a little bit of spicy seasoning (Trocomare).
The grains: Left over cooked rice and red quinoa (from the fridge or cooked in the rice cooker as required), added at the end after the spices, stir fried to warm through and take on the flavours. Quinoa is a high protein grain that contains good levels of the amino acid lysine which helps your body fight viral infections.
The best part was the delicious and health promoting leftovers that I found in the fridge the next time I went searching for an immune boosting meal.