Immune Boosters

With winter around the corner and the unstable climate of autumn still in the air, many of us might catch a cold.

If you would like to skip your turn this year, you can opt for a flu shot. However, if injecting yourself with a virus seems a bit daunting, why not start eating your way towards a stronger immune system? A diet containing healthy portions of foods with Vitamin B6, Vitamin C, Folate (or Folic Acid), Phytochemicals and Zinc could safeguard you from gross bugs floating around your office, street or house.

Here are some familiar foods that contain these nutrients:

• Vitamin B6 - Fish, poultry, lean red meat, whole grains, potatoes, avocados, cauliflower etc
• Vitamin C - Blackcurrants, broccoli, red peppers, parsley, guavas, citrus etc
• Folate (Folic Acid) - Asparagus, spinach, dried beans, fortified grain products, whole grains peas, broccoli etc
• Phytochemicals - Carrots, sweet potatoes, blueberries, spinach etc
• Zinc - Poultry, nuts, seafood, dried beans, whole grains, yogurt etc

Did you know?
There is almost triple the amount of Vitamin C in one red pepper than there is in an orange. Luckily oranges are easier to eat regularly but don’t hesitate to add a red pepper to your salad, stir-fry or roasted veggie wrap.

Here is a healthy immune boosting soup recipe:
Poultry and barley soup (serves 6)

You will need:
- Water: 10 cups
- Chicken: 3 drumsticks and 1 whole chicken breast (skins removed)
- Onion: 1 medium onion (quartered)
- Garlic: 8 garlic cloves, peeled (cut 4 in thin slices, leave 4 whole)
- Bay leaves: 2
- Thyme: 6 sprigs (fresh)
- Parsley: 12 sprigs flat-leaf (fresh) and 2 teaspoons coarsely chopped
- Peppercorns: 1/2 teaspoon whole black peppercorns
- Carrots: 2 medium (thickly cut)
- Celery: 2 stalks (thickly cut)
- Barley: 1 cup (pearl)
- Salt: 1/2 teaspoon (coarse)
- Lemon zest: 2 teaspoons (grated)
- Olive oil: 2 teaspoons

Method:

1. Bring the water, chicken, onion, whole garlic cloves, bay leaves, thyme and parsley sprigs, peppercorns, carrots, and celery to a boil in a large pot. Reduce heat, and gently simmer until the mixture turns deep gold after about 1 1/2 hours. Let it cool. Skim fat from the surface.
2. Meanwhile, cook barley according to the instructions on the package.
3. Strain stock, reserving chicken breasts and discarding all other solids. Remove the meat from its bone and slice them into 1cm pieces.
4. Reheat the stock and chicken in a saucepan and stir in the salt.
5. Just before serving, finely chop remaining parsley with the lemon zest until combined. Heat oil in a skillet over medium-high heat. Add sliced garlic, and cook, stirring, until fragrant but not browned for about 30 seconds.
6. Divide barley, stock, and chicken among 6 bowls. Garnish with sliced garlic and parsley-lemon mixture.