With our current weather, it is very easy to fall sick.
Not to mention, that nasty virus that's been going around since March is still here.
Why wait until you catch a cold before you decide to boost your immune system? Like they say, prevention is better than cure.
Whether you’re committed to eating healthy or to explore the potential of your new chef avatar, these recipes will do you some good.
#1 Roasted Garlic Kale Hummus
Kale is being synonymous with plenty of detoxing programs as the leafy green has gained a reputation of having ample of vitamins, antioxidants and calcium.
Give smoothies and soups a break with a Middle East-inspired dish. Protect your body from unwanted invasions of viruses with a simple yet addictive hummus dip – added with another highly nutritious powerhouse, garlic.
Pair the spread with pita bread, crackers or smear it over a grilled sandwich.
For a serving of 4:
7 cloves of roasted garlic, 1 can of chickpeas (drained and rinsed), kale leaves (finely chopped), 1/4 cup of lemon juice, 3 tablespoons of water, ¼ cup of tahini, salt to taste, olive oil.
- Once perfectly roasted, peel off the skin of the garlic cloves and blend with the remaining ingredients until desired smoothness.
- Transfer into a serving bowl and finish with drizzles of olive oil.
#2 Turmeric Latte
You know this yellow-orange spice for giving many Indian and Middle Eastern dishes a distinctive flavour, yet the spice is equally loved for its immune-boosting properties.
Look beyond curries and up your coffee game with a turmeric latte. Enhanced with ginger and nutmeg, this frothy concoction could well be your favourite brew already.
For a single serving:
½ cup of coconut milk, 1 tablespoon of raw sugar, 4 teaspoons of freshly grated turmeric, 1 teaspoon of freshly grated ginger, 1/4 teaspoon of ground nutmeg and a pinch of salt.
- Whisk coconut milk, sugar, turmeric, salt, ginger, ground nutmeg and ¾ cup water in a saucepan and bring to a boil
- Remove from heat and allow the mixture steep for 5 minutes. Strain through a fine-mesh sieve
#3 Raw Walnut Brownies
A healthy excuse to make brownies? Sign us up! Walnuts are rich with omega-3 fatty acids and contain high levels of gamma-tocopherol, a form of vitamin E, which is essential for the body’s immune to fend off bacteria and viruses.
If you need more incentives to try out this recipe, the brownies are gluten-free, vegan, paleo and require no baking.
For a serving of 12:
2 cups of raw walnuts, 1 cup of pitted dates, 3 tablespoons of raw cacao powder, ½ teaspoon of sea salt.
- Add all ingredients into a food processor and process until a sticky-ball-like consistency. The key is to not over-process as the walnuts would break down and the mixture will be difficult to hold together
- Place a baking dish with parchment paper and spread the mixture into the pan. Make sure the mixture is flat
- Freeze for at least an hour. Remove from freezer and cut into 12 brownies before storing back in an airtight container in the freezer
#4 Chickpeas Cashew Curry
Quarantine or not, the clamour for curry hasn’t died down, yet another curry recipe may not excite that much.
But what about a vibrant gravy, with spices and textural interplay and loaded with zinc and protein? Cashews and chickpeas are no longer an afterthought snack as they take lead roles in this savoury gravy.
For a serving of 6:
½ cup of toasted cashews, 5 cloves of garlic, 1 medium onion, crushed ginger, 2 teaspoons of chilli powder, 2 teaspoons of turmeric, 1 teaspoon of ground coriander, 1 teaspoon cumin, ½ teaspoon ground cardamom, ½ cup of flaked coconut, ½ teaspoon of cinnamon, 2 tablespoons of oil, 2 cans of chickpeas, 3 tablespoons of tomato puree, lemon zest, 1 ½ cups of milk, salt and pepper to taste.
- Puree the toasted cashews, onion, garlic, ginger and spices in a food processor
- Add the resulting concoction to a pot over medium heat, along with tablespoons of oil and stir-fry for 5 minutes
- Add the drained chickpeas, tomato puree, salt and pepper, lemon zest and cook for another 10 minutes
- Lower the heat, add milk and bring the gravy to a gentle simmer
- Simmer for 15 minutes until the curry has thickened to your desire
#5 Crunchy Curried Broccoli Salad
Broccoli is super-packed with vitamins and nutrients and has potent anti-inflammatory, anti-cancer and antioxidant properties.
The key to keeping its healthy merits intact is to cook it as minimal as possible. Often a stir-fry with other vegetables come to mind but it still fails to stir up some excitement. Trust us, this salad will.
For a serving of 4 to 6:
4 cups of broccoli florets, 2 sticks of celery (chopped), ½ cup almond slivers, ½ cup raisins, ¼ cup diced red onion, ½ cup mayonnaise, ¼ cup plain Greek yoghurt, 2 teaspoons of ground curry, ½ teaspoon of ground ginger, salt and pepper to taste.
- Mix the mayonnaise, yoghurt, ground curry and ginger into a small bowl and refrigerate until the salad is ready
- Steam the broccoli for 4 minutes until slightly tender yet with a nice crunch. Place in refrigerator for 10 minutes
- Add the broccoli, almonds, celery, raisins and onion in a large bowl and toss thoroughly
- Ladle the dressing over the salad and toss thoroughly
#6 Papaya Lassi
Make the most of papaya’s buttery-soft flesh and its bountiful amount of health benefits. Apart from aiding in digestion, the bright-hued fruit is known for its extensive package of vitamin C, potassium and magnesium.
Not only it’s an easy way for your kids to consume fruits, but the lassi also looks good on your calorie dairy.
For a serving of 2:
1 small ripe red papaya (approx. 500g), 1 cup of yoghurt, 1 tablespoon of honey, 1 teaspoon of ground cardamom, ½ cup crushed ice.
- Cut the papaya in half and scoop out the unwanted seeds. Peel the papaya then cut into bite-sized pieces
- Place the papaya pieces, yoghurt, cardamom, honey and ice in a blender and blend until smooth
- Pour into tall glasses and finish with a sprinkle of extra cardamom
#7 Green Smoothie
A fool-proof healthy beverage with only four ingredients. And thankfully, your imagined nemesis of a spinach smoothie being bitter would never materialise as the presence of pineapple and orange offer the perfect balance.
For a single serving:
1 cup of spinach, ½ banana, 1 orange (cut into chunks), 1 cup of pineapple chunks, ½ cup water. Fruits can be fresh or frozen.
- Place all ingredients into a blender and process until smooth. Additional water may be required depending on the power of the blender.
#8 Bell Pepper Egg-in-a-Hole
Red bell peppers are often a part of a salad or a wedged between a sandwich. But this crimson-red vegetable contains twice the amount of vitamin C than citrus fruits and is packed with antioxidants.
This simple breakfast dish has egg and red bell pepper sharing the spotlight and is known to be quite addictive.
For a serving of 4:
1 red bell pepper, 4 large eggs, ¼ cup of your favourite grated cheese, 1 tablespoon olive oil, salt and pepper to taste.
- In a large skillet, heat the olive oil over medium heat
- Cut the peppers into ½ rings, remove the seeds. Place the sliced peppers into the hot pan and sauté for a minute
- Crack an egg into the centre of each pepper. Sprinkle salt and pepper
- After 2 to 3 minutes, flip over. Top with a generous amount of cheese
- Cook until cheese layer melts
#9 Ginger Garlic Baked Salmon
Ultimately, it’s hard not to have a good time over freshly baked salmon. But when you add ginger and garlic, the party really begins.
Nutrition-wise, both garlic and ginger work wonders with the Omega 3-rich fillet. Just one clove contains approximately 5mg of calcium, 12mg of potassium and 100 sulphuric compounds, strong enough to fend off bacteria and infections. Ginger, meanwhile, supports digestion and has anti-inflammatory and antioxidant properties.
For a serving of 3:
3 salmon fillets, 1 piece of ginger (peeled and chopped), 5 garlic cloves (peeled and chopped), 1 ½ tablespoon soy sauce, ½ tablespoon oyster sauce, 1 tablespoon honey, 1 teaspoon sesame oil, salt and white pepper to taste.
- Rinse and pat dry the salmon with paper towels
- Gently rub the ginger and garlic on the salmon. Then add the rest of the ingredients and make sure the fillet is nicely coated
- Set aside to marinate for at least 30 minutes
- Pre-heat the oven to 375F and place the salmon on a cookie sheet with greased aluminium foil
- Bake until the surface turns brown and mildly charred