5 recipes to support your immune system

| 07 Apr, 2024

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Our immune system works hard every day to protect our bodies from potentially harmful pathogens – and most of the time we don't even notice! But did you know that your diet can play a big part in supporting a healthy immune system? Sweet potatoes, oily fish and ginger are just some of the many foods out there known for their immune-supporting properties. Why not try one of these 5 delicious Good Food recipes which could help your immune system and keep you feeling great.

You can find all the recipes below in the Nutracheck app. Just head to 'My Meals' > 'Good Food' and search the recipe name.

Sweet potato & peanut curry

Sweet potato & peanut curry

Serves 4 - 387 kcals per serving stir-fry with broccoli & brown rice

Kcals 387
Fat 25.3g
Sat fat 18.7g
Carbs 35.4g
Sugar 12.5g
Fibre 5.6g
Protein 6.3g
Salt 0.72g

See the recipe in app here

Ingredients

  • 1 tbsp coconut oil
  • 1 onion, chopped
  • 2 garlic cloves, grated
  • Thumb-sized piece ginger, grated
  • 3 tbsp Thai red curry paste (check the label to make sure it’s vegetarian/vegan)
  • 1 tbsp smooth peanut butter
  • 500g sweet potato, peeled and cut into chunks
  • 400ml can coconut milk
  • 200g bag spinach
  • 1 lime, juiced
  • Cooked rice, to serve (optional)
  • Dry roasted peanuts, to serve (optional)

Method

  1. Melt 1 tbsp coconut oil in a saucepan over a medium heat and soften 1 chopped onion for 5 mins. Add 2 grated garlic cloves and a grated thumb-sized piece of ginger, and cook for 1 min until fragrant.
  2. Stir in 3 tbsp Thai red curry paste, 1 tbsp smooth peanut butter and 500g sweet potato, peeled and cut into chunks, then add 400ml coconut milk and 200ml water.
  3. Bring to the boil, turn down the heat and simmer, uncovered, for 25-30 mins or until the sweet potato is soft.
  4. Stir through 200g spinach and the juice of 1 lime, and season well. Serve with cooked rice, and if you want some crunch, sprinkle over a few dry roasted peanuts (calories not included).

Source: Good Food



Sesame salmon, purple sprouting broccoli & sweet potato mash

Sesame salmon, purple sprouting broccoli & sweet potato mash

Serves 2 - 464 kcals per serving

Kcals 464
Fat 25g
Sat fat 4.4g
Carbs 37.6g
Sugar 13.8g
Fibre 7.6g
Protein 24.4g
Salt 1.12g

See the recipe in app here

Ingredients

  • 1 ½ tbsp sesame oil
  • 1 tbsp low-salt soy sauce
  • Thumb-sized piece ginger, grated
  • 1 garlic clove, crushed
  • 1 tsp honey
  • 2 sweet potatoes, scrubbed and cut into wedges
  • 1 lime, cut into wedges
  • 2 boneless skinless salmon fillets
  • 250g purple sprouting broccoli
  • 1 tbsp sesame seeds
  • 1 red chilli, thinly sliced (deseeded if you don't like it too hot)

Method

  1. Heat oven to 200C/180 fan/ gas 6 and line a baking tray with parchment. Mix together ½ tbsp sesame oil, the soy, ginger, garlic and honey. Put the sweet potato wedges, skin and all, into a glass bowl with the lime wedges. Cover with cling film and microwave on high for 12-14 mins until completely soft.
  2. Meanwhile, spread the broccoli and salmon out on the baking tray. Spoon over the marinade and season. Roast in the oven for 10-12 mins, then sprinkle over the sesame seeds.
  3. Remove the lime wedges and roughly mash the sweet potato using a fork. Mix in the remaining sesame oil, the chilli and some seasoning. Divide between plates, along with the salmon and broccoli.

Source: Good Food



Watermelon & spinach super salad

Watermelon & spinach super salad

Serves 2 - 507 kcals per serving Watermelon & spinach super salad

Kcals 507
Fat 29.9g
Sat fat 6.1g
Carbs 52.8g
Sugar 17.9g
Fibre 8.7g
Protein 16.1g
Salt 0.37g

See the recipe in app here

Ingredients

  • 100g quinoa
  • 2 tbsp pumpkin seeds
  • ½ small watermelon, skin and seeds removed, cut into chunks
  • 80g baby spinach
  • 1 ripe avocado, peeled and sliced
  • ½ small pack mint, finely chopped
  • 50g feta, crumbled
  • Juice 1 lime
  • 1 punnet salad cress

Method

  1. Rinse the quinoa, then put it in a pan with a fitted lid and cover with 200ml water. Cook, covered, over a medium heat for 15 mins or until fluffy and the water has been absorbed. Don’t worry if it catches on the bottom at little. Fork through to separate the grains , then leave to cool.
  2. Meanwhile, heat a frying pan over a medium heat and toast the pumpkin seeds for 1 min or until they start to pop. Tip into a serving bowl or on a platter with the watermelon, spinach, avocado, mint and feta. Toss through the quinoa, then squeeze over the lime juice with a pinch of seasoning. Top with the cress and serve.

Source: Good Food



Mediterranean turkey-stuffed peppers

Mediterranean turkey-stuffed peppers

Serves 2 - 404 kcals per serving

Kcals 404
Fat 19.7g
Sat fat 6.6g
Carbs 17g
Sugar 14.8g
Fibre 6.3g
Protein 41g
Salt 1.06g

See the recipe in app here

Ingredients

  • 2 red peppers (about 220g)
  • 1½ tbsp olive oil, plus an extra drizzle
  • 240g lean turkey breast mince (under 8% fat)
  • ½ small onion, chopped
  • 1 garlic clove, grated
  • 1 tsp ground cumin
  • 3-4 mushrooms, sliced
  • 400g can chopped tomatoes
  • 1 tbsp tomato purée
  • 1 chicken stock cube
  • Handful fresh oregano leaves
  • 60g mozzarella, grated
  • 150g green vegetables (spinach, kale, broccoli, mangetout or green beans), to serve

Method

  1. Heat oven to 190C/170C fan/gas 5. Halve the peppers lengthways, then remove the seeds and core but keep the stalks on. Rub the peppers with a drizzle of olive oil and season well. Put on a baking tray and roast for 15 mins.
  2. Meanwhile, heat 1 tbsp olive oil in a large pan over a medium heat. Fry the mince for 2-3 mins, stirring to break up the chunks, then tip onto a plate.
  3. Wipe out your pan, then heat the rest of the oil over a medium-high heat. Add the onion and garlic, stir-fry for 2-3 mins, then add the cumin and mushrooms and cook for 2-3 mins more.
  4. Tip the mince back into the pan and add the chopped tomatoes and tomato purée. Crumble in the stock cube and cook for 3-4 mins, then add the oregano and season. Remove the peppers from the oven and fill them with as much of the mince as you can. (Don’t worry if some spills out it – it will go satisfyingly crisp in the oven.) Top with the cheese and return to the oven for 10-15 mins until the cheese starts to turn golden.
  5. Carefully slide the peppers onto a plate and serve alongside a pile of your favourite greens blanched, boiled or steamed.

Source: Good Food



Stir-fried beef with ginger

Stir-fried beef with ginger

Serves 4 - 324 kcals per serving

Kcals 324
Fat 18.8g
Sat fat 3.6g
Carbs 12.9g
Sugar 10.9g
Fibre 3g
Protein 26.8g
Salt 2.71g

See the recipe in app here

Ingredients

  • 350g lean beef, cut across the grain into thin slices (you need a quick-cooking cut, such as minute steak)
  • 1 lemongrass stalk, trimmed and finely chopped
  • 1 tbsp soy sauce
  • 2 tbsp fish sauce
  • 4 tsp brown sugar
  • ½ tsp chilli flakes
  • 1 lime, juiced
  • 3 tbsp vegetable oil
  • 1 green pepper, thinly sliced
  • 2 bunches of spring onions, green and white parts separated and finely sliced
  • 6 garlic cloves, finely chopped
  • 1 tbsp grated ginger
  • Small bunch of basil, or purple basil, leaves picked and roughly chopped
    • Optional

      • Cooked rice (about 250g uncooked weight), or cooked rice noodles
      • 50g roasted peanuts, roughly chopped

Method

  1. Toss the strips of steak, the lemongrass, soy sauce, half the fish sauce, half the sugar and half the chilli flakes together in a bowl. Set aside in the fridge to marinate for at least 20 mins or up to 6 hrs.
  2. Mix the remaining fish sauce with the lime juice, remaining chilli flakes, the rest of the sugar and 3 tbsp water, then set aside.
  3. Heat 1 tbsp vegetable oil in a large non-stick or cast iron wok or frying pan over a high heat. Once hot, tip in half the marinated steak strips and stir-fry for 2 mins until just cooked through, then remove to a large plate using tongs or a slotted spoon and repeat using another 1 tbsp of oil and the remaining beef. Remove to the plate, then wipe the wok or pan clean using kitchen paper.
  4. Add the remaining oil to the pan and fry the green pepper and the white parts of the spring onion. Stir-fry over a high heat for 2-3 mins, then add the garlic and ginger and stir-fry for another 45 seconds-1 min. Return the steak to the pan, stir well, then add the lime dressing and most of the basil leaves, mixing well to coat.
  5. Divide the stir fry between bowls alongside rice or noodles, then scatter with the chopped peanuts, the remaining basil leaves and the green parts of the spring onions.

Source: Good Food



Article provided by Good Food

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