The Best Recipe for Autumn Immunity

To keep healthy, we all know that what you eat is equally as essential as how much activity you get. Including all of the necessary nutrients in your daily meals is critical to maintaining your energy and immune system in an active lifestyle. A smart place to start is with healthy dishes that are high in complex carbs and vitamin B12. Complex carbohydrates can be found in wholewheat bread and legumes, whereas vitamin B12 can be obtained in meat or fish, dairy, and eggs for vegetarians, and nutritional yeast, algae, or fortified meals for vegans.

What exactly is Immune System?

The immune system is a complex network of cells and proteins that defends the body against infection. The immune system keeps a record of every germ (microbe) it has ever defeated so it can recognise and destroy the microbe quickly if it enters the body again.

We all want to have a robust immune system, and doing everything we can to keep ourselves and our family as healthy as possible has never been more vital. As fall approaches and the days become shorter, it can be difficult to stay motivated and healthy, and with so many unknowns, it can be difficult to know how to modify to give oneself the greatest chance of staying combat fit. That's why One Public health collaborated with women's health coach Samantha Hadadi to develop some delectable meals packed with substantial, healthy foods and nutrients to naturally boost your immune system.

Roasted Sweet Potato, Chickpea & Pomegranate Salad

Serves 2 as a main or 4 as a side

Ingredients:

2 medium to large sweet potatoes, peeled and cubed

1 x 400g tin chickpeas, drained and patted thoroughly dry

2 tbsp olive oil

1 tsp dried oregano

Salt and pepper

4 large handfuls spinach

2 large handfuls rocket

2 spring onions, diced

Bunch parsley, finely chopped

Bunch mint, finely chopped

1 large ripe avocado, pitted and peeled and sliced

80g pomegranate arils (seeds)

For the tahini dressing:

4 tbsp white tahini

1 clove minced garlic

2 tsp maple syrup (or more, to taste)

Juice half to one lemon (to taste)

Filtered water, to thin

Salt and pepper, to taste

Method:

1. Preheat the oven to 210°C and line a large baking pan with parchment paper. Toss the cubed sweet potato with the drained and fried chickpeas, olive oil, oregano, and a pinch of salt and pepper in a mixing bowl until well blended. Place on a baking sheet and bake in the oven for 15 minutes.

2. Toss, then return to the oven for another 15 minutes of roasting (check on the ingredients with five minutes to go and remove the chickpeas if browning too quickly). The chickpeas should be softly yellow, and the sweet potato soft and lightly toasted. Place aside to cool.

3. Make the dressing by whisking together all of the ingredients until smooth, adding filtered water as needed to obtain the appropriate consistency. Season to taste.

4. Toss together all salad ingredients in a large mixing bowl, then fold in the chilled chickpeas and sweet potato. Drizzle with the tahini dressing and serve.

Comforting Tomato, Carrot & Bean Stew 

Serves 4

Ingredients:

One red onion, peeled and finely chopped

3 cloves garlic, minced

2 carrots, peeled and finely chopped

2 sticks celery, finely chopped

2 tbsp tomato puree

1/2 tsp dried oregano

1 tbsp chopped rosemary

1 tbsp chopped thyme

2 x tins chopped tomatoes

1/2 cup vegetable stock

3 x 400g tins white beans (I used a mixture of butter beans, haricot and cannellini), drained with 1 tbsp aquafaba (the liquid) reserved

1 tsp Marmite (can also use coconut aminos or Tamari)

1 tsp coconut sugar (optional)

Salt and pepper, to taste

To serve: Fresh lemon juice and fresh herbs

In a big pan, heat a dash of oil. Cook the onion for a few minutes, stirring often, before adding the garlic and continuing to cook until the onion has softened.

Stir in the carrots and celery, followed by the tomato puree and herbs. Stir everything together, then heat until the vegetables soften (around eight minutes).

Pour in the diced tomatoes, vegetable stock, and 1 tablespoon aquafaba. Stir well, then add the marmite and coconut sugar and cook for about 30 minutes, or until the mixture begins to thicken and slightly diminish.

Stir in the white beans and heat through before seasoning with salt and pepper to taste. If preferred, add extra herbs and a squeeze of fresh lemon juice.