Give a boost to your immunity with these foods

Chennai

Cucumber and kale smoothie

Ingredients: 

Cucumber: 150 gm

Celery: 20 gm

Kale: 50 gm

Green apple: 25 gm

Watermelon: 25 gm

Plain yogurt: 20 ml

Wild honey: 20 ml

Lime juice: 5 ml

Mint leaves: 3 leaves

Basil seeds: 5 gm

Salt: to taste

Method: 

• Soak basil seeds in 20 ml of water for 10 minutes.
• Place all the ingredients except honey and basil seeds in a bowl.
• Blend all the vegetables until smooth and pass through a strainer if required.
• Add yogurt andblend it again.
• Mix in the basil seeds and pour into the glass, top it up with honey.

Benefits

Cucumber: Helps in hydration, rich in Vitamin K, fibre and calcium.

Celery: Helps in fighting infection.

Kale: Contains fibre, antioxidants, calcium, vitamins C and K, iron.

Super grain and seed salad

Ingredients:

Wild rice (soaked and boiled): 60 gm

Flax seeds: 15 gm

Melon seeds: 15 gm

Roasted pumpkin seeds: 15 gm

Hearts of iceberg lettuce: 60 gm

Orange segments: 45 gm

Roasted walnuts: 25 gm

Beetroot greens: 45 gm

Sesame-citrus dressing

Salad oil: 45 ml

Toasted sesame oil: 15 ml

Lemon juice: 15 ml

Mustard: 15 gm

Crushed pepper: to taste

Salt: to taste

Method: 

• Soak the wild rice and cook until well done. 
• Prepare the dressing and set aside. 
• Roast the walnuts and pumpkin seeds and set them aside.
• Clean the orange and the hearts of ice berg and set aside.
• In a bowl, mix all ingredients except for the rice and dressing. 
• In a serving plate, layer the rice at the base, arrange the other ingredients over the rice. Drizzle the sesame citrus dressing. Serve chilled.

Benefits

Wild rice: High antioxidant, protein, mineral, vitamin, and dietary fibre content

Flax seeds: Rich in lignans, omega-3 and digestive fibre 

Pumpkin seeds: Good source of polyunsaturated fatty acids (PUFAs), antioxidants, magnesium, potassium and calcium

Turmeric, lemon and chicken soup

Ingredients:

Coconut oil: 2 tbsp

Chopped onion: ½ cup

Garlic cloves: 3 minced

Grated ginger: ½ tbsp

Turmeric: ½ tbsp

Cumin: ½ tsp

Red chilli flakes: ¼ tsp

Chopped carrots: ½ cup

Chopped celery: ½ cup

Chicken breast: 1

Fresh chicken stock or water: 2 cups

Coconut milk: 1 ½ cups

Lime juice: ½ to 1 lime

Salt & pepper: to taste

Coriander: for garnish

Method: 

• Heat up the oil in a pan over medium heat. Add in the onion, garlic and ginger to the pan. Saute until soft and translucent. 
• Now, add in your turmeric, cumin and red chilli flakes. Make sure that the spices are cooked and release their lovely aroma. Now it is time to add in the carrots and celery. Cook until they begin to soften which should take a few minutes.
• Now place the chicken breast on top of the vegetable mixture and pour over the chicken broth/water. Turn the heat up slightly and let the broth come to a simmer. Allow the chicken to poach in the liquid for at least half an hour. 
• You can remove the chicken and shred it with a fork. Return the chicken back into the soup and pour in your coconut milk. Let the coconut milk heat through. Sprinkle in your salt and pepper. Add in the lemon juice and taste and adjust the seasoning. 
• Remove from the heat and serve warm in soup bowls. Garnish with some fresh coriander leaves and extra lime wedges

Benefits

Turmeric: Anti-inflammatory and anti-oxidant

Coconut milk: Rich in Vitamins C and E, known for their anti-oxidant properties. Coconut milk also has significant quantities of iron, a mineral which is important in the formation of healthy red blood cells

Grilled fish with orange, ginger and fennel

Ingredients:

Olive oil: 2 tbsp

White fish fillets: 4

Minced garlic: 1 tbsp

Soy sauce: 1 tbsp + 2 tsp

Balsamic vinegar: 3 tbsp

Chopped coriander: 2 tbsp

Honey: 2 tsp

Minced fresh ginger: 2 tsp

Oranges: 2 (cut into segments, peeled and pith removed) | 

Fennel bulk: 1 (thinly sliced)

Onion: ½ (thinly sliced)

Salt and pepper: to taste

Method: 

• Marinade the fish with the garlic, 1 tablespoon of soya sauce, salt and pepper and set aside. 
• Whisk 1 tablespoon of oil, balsamic vinegar, honey, coriander and 2 teaspoons soya sauce in a bowl. Now place the ginger in a muslin or kitchen cloth and squeeze the juice into the bowl. 
• Add in the oranges, fennel and onion and give it a quick toss. Season with salt and pepper, cover and chill in the fridge.
• Over a medium to high heat, pour in the remaining 1 tablespoon of oil into a frying pan. Grill the fish in the pan for around 2 minutes per side or till the outside turns a golden brown and the inside is just opaque.
• Transfer the fish to a serving plate and spoon over the chilled refreshing orange, ginger and fennel mixture on top.

Benefits

White fish fillets: Rich in omega-3 fatty acids

Oranges: Rich source of fibre, Vitamin C, folate and anti-oxidants

Olive oil: Good source of anti-oxidants. Olive oil is also known for its anti-inflammatory properties

—compiled by Bhavana Akella

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