WINTER WELLNESS TIPS AND RECIPES FROM NUTRITIONIST DEBORAH SHERLOCK

Vitamin C is an important vitamin for our immune system. Vitamin C makes collagen, the connective network of tissues in your skin and bones, as well as carnitine, without which you feel would be feeling tired and weak.  It is also an antioxidant, working hard in combination with other antioxidants to stop the kind of damage to individual cells that causes heart disease. It also gets to work every time you eat iron-rich food making sure that you absorb as much of the iron as possible. Kiwis, oranges, lemons, broccoli, kale and peppers are rich sources of vitamin C.

Eat a balanced diet

Vitamins A, C, D and E as well as minerals selenium and zinc and omega 3’s are vital for immunity. Vitamin A is crucial for strengthening the gut lining which acts as a barrier against pathogens. It can also boost the activity of immune cells. Zinc is important for enhancing the activity of immune cells. Antioxidants are molecules that prevent damage to the cells and tissues and reduce inflammation. Focus on a balanced diet of wholefoods of lean proteins, nuts, seeds and wholegrains as well as a wealth of fruit and fresh vegetables. Keep sugar and processed food to a minimum. Curries and casseroles are a great way to pack in a lot of nutrients and fibre in one go. They are also great for time saving and batch cooking to prepare a few days meals in advance.

Warm Vegetable Coconut Curry

• Handful of Spinach
• Carrots
• Peppers
• Can of chickpeas
• Vegetable Stockpot or vegetable stock cube
• Can of coconut milk
• 2 teaspoons of Turmeric
• 1 teaspoon of smoked paprika
• 1 teaspoon of parsley
• ½ teaspoon of Cayenne pepper
• 1 teaspoon Cumin
• 1 tin of chopped tomatoes

Method:

1. Chop all your veggies. You can use a selection of whatever vegetables you enjoy. Sauté vegetables in a little oil in a large pan.
2. Add in spices and sauté further until vegetables are a little soft.
3. Add in tomatoes and a cup of water and stock cube and leave to cook on a low heat for 20 mins.
4. Add coconut milk and a can of chickpeas and leave to simmer on a low heat for further 10 mins.
5. Pair with basmati or wholegrain rice or noodles and enjoy.

Keep Hydrated

Staying hydrated is probably the best thing you can do for your body. It is just as important in winter to drink fluids as it is in summer. If you find it hard drinking cold water then try warming drinks such as herbal teas, teas or coffees and soups which contribute to daily fluid intake.

Liquid Nutrition 

Juices, smoothies and soups are a great way of getting a lot of nutrients in one go, along with increasing fluid intake in the winter months. Try adding warming spices like cumin and cinnamon to give them a more warm seasonal taste. Try this quick easy nourishing recipe of a sweet pepper and tomato soup.

Roast Sweet Red Pepper and Tomato Soup

• 2 sweet red peppers
• 1 onion
• 12 tomatoes
• 1 vegetable stockpot or stock cube
• Salt and pepper to season
• 1 tablespoon of rapeseed oil to roast vegetables

Method:

1. Place tomatoes, red pepper and onion on a baking tray and sprinkle with oil.
2. Bake until soft at a high temperature
3. Once your vegetables are roasted, transfer them all to a large pot. Fill with boiling water just covering your vegetables and add a stockpot.
4. Leave to simmer for about 20 minutes. Once fully cooked, blend to a desired consistency. Add water if too thick.
5. Enjoy with some seeded bread for a perfect healthy lunch.

Sleep and Stress

Chronic stress and fatigue can lower immunity and increase risk of illness. Try to get at least 8 hours good sleep at night.