Winter sausage stew
Posted: 28/05/2019
Nutrition

Winter doesn't mean that you need to stop eating healthy, but there's nothing better than curling up with a comforting meal and getting warm from the inside out. With that in mind, I've put together some of my favourite winter recipes, packed full of anti-inflammatory ingredients to keep any pesky colds at bay while still delivering on taste and filling you up!

Ingredients

  • 1 teaspoon olive oil (extra virgin)
  • 1/2 onion (brown) diced
  • 1/2 pork sausage(s) roughly chopped
  • 25 g mushrooms (cup or button) sliced
  • 1/2 carrot grated
  • 1 cup kale destemmed and chopped
  • 200 g diced tomatoes (canned)
  • 1/2 cup parsley (fresh) chopped
  • 1/2 lemon juiced
  • 1/6 cup buckwheat (raw)

Method

  1. Cook buckwheat according to packed instructions, meanwhile prepare vegetables.

  2. Add olive oil and onion to a medium saucepan on a low-medium heat. Sauté for 5 minutes until the onion softens. Add sausages, mushrooms, carrot, kale, tinned tomatoes and Cooked Buckwheat and bring to a gentle boil. Simmer for 10 minutes.

  3. Remove from the heat and stir through the parsley and lemon juice.


Let’s be honest up front here, no matter how healthy you are you may not be able to avoid catching a cold or the flu in Winter! However, there are certain foods you can eat to reduce your risk but also to fast track recovery if you do get struck down.

Omega-3 fats:

Omega-3 fatty acids not only have anti-inflammatory properties but they can also strengthen immunity by increasing the activity of the major immune cells. The best sources of omega-3 fatty acids are oily fish (salmon, mackerel, sardines, anchovies), walnuts, flaxseeds and chia seeds.  

Salmon + Dill Quiche

We all need a classic go-to quiche recipe. And what's more classic than a Salmon + Dill Quiche?! There's a whole lotta good things in this recipe, with sour cream in the base offering a light, golden crumb.

Sweet Potato Fritters with Smashed Avo

If you're getting a bit tired of eggs, these nutrient-dense fritters are a flavoursome addition to your Sunday brunch!

Vitamin C:


Vitamin C is required by certain immune cells to perform their specific tasks efficiently and studies have also shown that Vitamin C can reduce the duration of the common cold in healthy people. Majority of the functions of Vitamin C are related to its properties as a powerful antioxidant. This means that it can fight against any naturally occurring free radicals in the body and reduce oxidative stress and inflammation. Vitamin C rich foods include citrus fruits, guava, tomatoes, potatoes, red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe. The Vitamin C content of food may be reduced by prolonged storage and by cooking or exposure to heat so it is best to include these food sources raw.  

Hazel-Nutty Broccoli Tart

This easy hazel-nutty crust tastes great with the no-waste broccoli filling. We recommend cooking this one up on a Sunday and having as a no-brainer breakfast during the week.

Hasselback Haloumi + Anti-Inflammatory Drizzle

Roasted haloumi stuffed broccoli? Yes, please! Serve as a side or add some chickpeas to the tray for a filling main.

Gut friendly foods:

80% of the immune system is in the gut. It is where our immune cells become familiar with pathogens to later be able to initiate an immune response if needed. The best foods for a healthy gut are vegetables, fruits, legumes, wholegrains, extra virgin olive oil, yoghurt, kefir, nuts, seeds and fish.

Purple Sauerkraut

Fermented vegetables are a great way to keep your gut healthy and to aid digestion of meals. It also adds a great flavour to your dishes!

Gut-Lovin’ Raspberry Chia Pot

Chia seeds are a boon for gut health. Once they've been soaked in liquid, they expand and become slimy. This soothes your gut lining and provides a protective layer against bad bugs while your gut can repairs itself."





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