THEGAYUK

Tag: Immune Boosting Recipes

  • RECIPE | Brussels Brunch

    Prep 5 mins | Cook 30 mins | Serves 2

    It’s a little bit bubble and squeaky. It’s a little bit hashy. It’s even a little bit hair of the dog. But it’s definitely got the cure factor. Whether your shrouded in a hangover darkness you can’t seem to shake or if you just want a bloody good brunch with the boys- this is yours.

     

    The sprouts supply a fantastic amount of vitamin K to help your achy bones, and vitamin C / copper to give your immune system a kick in the right direction. On top of that, one medium potato on average will contain 20% of your recommended intake of vitamin C & copper, along with 31% B6, which helps the liver detox. Chorizo’s B-12 and thiamine will also pick up our energy levels for the day ahead.

     

    BRUSSEL SPROUTS – Around 155g of sprouts will supply you with the following of your recommended daily intake; 243% vitamin K (great for bones), 128% vitamin C, 23% folate, 16% vitamin B6, 16% fibre, 14% copper (good for immune system). To name a few. Glucosinolates are a plenty in sprouts, and it’s this that activates detoxification of carcinogens in the body. (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=10 ).

     

    BEER – Beer has small amounts of protein, fibre and B-vitamins. But what is going to work alongside the sprouts and the Vitamin K, is the silicon within the beer. Silicon is a compound to help maintain strong bones. Phosphorus and Magnesium are also in beer which are renowned for their healthy bone and teeth properties. (SOURCE: http://blog.cookingchanneltv.com/2013/09/23/health-benefits-of-beer/ )

     

    CHORIZO – One serving of chorizo contains 0.6mg of vitamin B1 (thiamine), which helps us convert our food into energy. Another great energy boosting benefit of chorizo is it’s 2mg per serving of vitamin B-12. The daily recommended intake only being 2.4mg. Chorizo is not only delicious but will certainly help us get the getup and go feeling much needed if you’re choosing to cook this on a hangover. (SOURCE: http://www.livestrong.com/article/466148-what-are-the-benefits-of-chorizo/ )

     

    Ingredients.

    ½ link chorizo, skin removed and sliced into rounds or wedges

    150ml beer

    240g trimmed sprouts (packet of), bottoms removed & halved

    2 potatoes, peeled and cubed

    2 garlic cloves, finely chopped

    2 shallots, finely chopped

    2 sage leaves (optional), finely shredded

    2 eggs

     

    Method.

    1. Get 2 pans of boiling water on the go and par-boil the potatoes for 10 minutes. Drain & set aside.
    2. In the other pan blanch the sprouts for 3 minutes, then drain and refresh by running under a cold tap. Set aside.
    3. Meanwhile, heat a tablespoon of oil in a large, deep frying pan over a medium to high heat. Cook the chorizo chunks for 5 minutes.
    4. Add the shallots and cook with the chorizo for a couple of minutes.
    5. Add the garlic and the sprouts and cook for 7-8 minutes. Stirring only occasionally. You want to get some crispy, charred bits on the sprouts. Don’t worry if it’s looking very dry as we will add beer in a bit. If the ingredients are starting to burn too quickly then reduce your heat.
    6. Add the potatoes to the pan with a bit of black pepper. Stir to combine and cook for a couple more minutes.
    7. Add the beer (and sage, if using) and let it bubble out undisturbed for a minute, then stir and have a go at any parts stuck to the bottom of the pan.
    8. You want all the beer to be absorbed before serving, and then let it continue to cook to get a bit of crisp on the potatoes. You can either fry an egg however you’re used to cooking eggs or you can follow my method which guarantees no broken yolks!

     

    Eggs Tip!

    Pre-heat your grill to high. Heat a dash of oil in a frying pan over a high heat, crack your eggs is so you cook the underneath of the egg, then shove the pan under the grill to cook the eggs on top. Once the egg looks pearly and cooked remove from the grill and use a spatula to pop on top of your chorizo hash on plates. A few drops of hot sauce if you like it spicy and you’re ready to gorge.

  • RECIPE: Tuna Gruyère Tomatoes

    Tuna Gruyère Tomatoes

    Serves 2 | Prep 5 mins |  Cook 20 mins

    A simple but triumphant mid-week meal. Tuna, melted Gruyère and rosemary fuse together cased in beef tomatoes for a light, tasty dish. The red onion in the filling also gives you a nice crunchy texture against the tuna, cheese, and supple tomato.

    Serving Suggestion:

    If you take my serving suggestion of having black rice with carrots, green beans, and red cabbage alongside- you are about to chow down on some serious anti-oxidant action. A tablespoon of black rice has more antioxidants in it than that of blueberries. Carrots rich in Vitamin A is great for our skin and helping the liver flush out toxins.

    CARROTS

    also have studies showing reduced risk in lung, breast, and colon cancer when consumed regularly. We will also get antioxidants from green beans, rich in vitamin C, and beta-carotene, and the antioxidant mineral, manganese. 150g of cooked red cabbage will give you 79% vitamin K & 68% vitamin C of your daily requirements.

    TOMATOES

    Tomatoes are full of beta carotenes which is really beneficial to our skin.

    Tomatoes contain high vitamin C, and also vitamins A & K. They are helpful when needing to boost your immune system and also have anti-cancer properties. They also have a good supply of copper (good for immune system), and potassium (protects heart, blood pressure, and brain).

    RED ONION

    Any dark fruit or vegetable is going to be anti-oxidant rich, but with the red onion, it also contains a bioflavanoid called Quercetin. Quercetin has been found to contain anti : fungal / bacterial / inflammatory, and cancer fighting properties. One study suggests that half an onion a day could reduce the risk of stomach cancer by 50%. (SOURCE: http://www.healwithfood.org/health-benefits/eating-red-onions.php)

    Ingredients.

    4 Beef tomatoes, tops removed and insides scooped out and discarded

    1 Tin tuna in spring water

    1 red onion, finely chopped

    1 large sprig rosemary, finely chopped

    60g Gruyère, grated

    20g light mayo

    Pinch of pepper

    Method.

    Heat your grill to a medium heat

    1. Combine all the ingredients (except the tomatoes), in a bowl and mix well.

    1.  Stuff the de-seeded tomatoes with even amounts of filling.

    2.  Wrap each tomato loosely in an individual piece of foil. You want the top to still be exposed for when you put it under the grill.

  • Recipe: Pistachio Cookies

    Pistachio Cookies

    Prep 15 mins

    Cook 10 mins

    Makes 12 Cookies

    Quick & Easy / Minimal Ingredients

    Chewy cookies with an unexpected citrus-like tang from the use of pomegranate molasses (a fruit syrup made from pomegranate juice reduction). These taste surprisingly light considering the use of a thick syrup, and the combination with the slightly salty pistachio kernels is delicious, unique and certainly moreish.

    Even the molasses of Pomegranate are high in anti-oxidants (especially vit. C). Equally pistachios contain a fair amount of anti-oxidants; carotenes, vit. E, and polyphenolic compounds. Immune system essentials; copper, iron, zinc, and selenium also feature.

     

    Ingredients

    210g plain flour

    140g butter

    100g pistachio kernels

    100g caster sugar

    60g pomegranate molasses

    1 vanilla pod, split and seeds scraped

    ½ tsp baking powder

     

    Instructions

    Pre-heat your oven to 200c / 180c (Fan) / Gas Mark 6

     

    1. Line a baking sheet with greaseproof paper and spray with a smidge of cooking oil.
    2. In a small saucepan, melt your butter. Just before it’s completely melted add in the pomegranate molasses to warm through, and combine together.
    3. Transfer the melted ingredients into a large mixing bowl.
    4. Add the vanilla pod seeds and sugar and beat together until combined completely.
    5. Tip in the flour, baking powder, and pistachios and mix thoroughly to create your cookie dough.
    6. At this point I put the bowl in the fridge for 5 mins just to cool slightly. You don’t have to do this but I find it makes the dough easier to shape.
    7. Roll equal shape balls of the dough and space out on the baking sheet, bear in mind they will spread out ever so slightly whilst baking.
    8. Press each ball piece down slightly and now put the baking sheet in the oven for the next 8-10 minutes.
    9. Even if your cookies feel soft & airy to touch, fear not, they will harden as they cool. If you prefer a crunchier biscuit-like texture then leave in the oven for a few minutes longer.

     

  • RECIPE: Muscle Mary Juice

    Muscle Mary (Strong Bones) – Makes around 800ml

    Classic flavour combinations make this tempting to shove a shot of vodka in it! High levels of vitamin K (bone production & maintenance) feature from carrots, tomatoes, celery, coriander and cucumber.

    Coconut water adds minerals; magnesium, potassium, and manganese which all have bone benefits. This juice is packed with anti-oxidant, anti-inflammatory and anti-cancer benefits too, making this a good all-rounder!

    Ingredients

    6 carrots

    1 lemon, sliced into wedges, skin on

    2 big tomatoes

    2 celery sticks

    ½ bunch coriander (15g)

    ½ cucumber

    120ml coconut water

    garnish (optional); cracked mixed peppercorns, garlic powder (even powdered garlic is beneficial to our immune system)

     

  • RECIPE | Italian Sausage & Kale Bake

     Italian Sausage & Kale Bake

    Serves 4 | Prep 10 mins | Cook 45 mins

    If you are watching your waistline then opt for a low-fat version of both cheeses used here. Personally, this is my comfort food / treat yourself dish. I avoid dairy and wheat out of choice, but when I want to indulge- this is what I cook. I still used wheat free pasta when cooking this for the pictures. This dish could work either in Summer or Winter. If you cannot get Italian sausage then your supermarket should offer a Sicilian style sausage which you can substitute. I like making this dish and putting them into individual dishes for everyone with a big green salad to share.

    KALE– I use kale in this recipe as it bulks out the dish at no calorie expense. There are only 50 calories in 100g kale. Kale is really high in iron, per calorie more so than beef. (SOURCE: http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html ) Rich in vitamins A, C, K, kale has been marked as a “superfood” for years now.

    I try and keep kale in my meals where I can as is great for the immune system.

    Ingredients

    2 tbsp oil (I used rice bran oil for it’s health properties)

    250g pasta (I used organic wheat free shells)

    100g kale, shredded

    400g Italian sausage / 1 pack Italian style sausages, removed from casings

    1 onion, finely chopped

    2 garlic cloves, sliced

    400g can Italian chopped tomatoes

    150g mozzarella, cubed

    1tbsp soft cheese

    1 tbsp italian seasoning

    ½ red chilli, finely chopped

    Splash of red wine (optional)

     

    Heat your oven to 210c / 190c (fan) / Gas Mark 6

     

    Instructions

    1. Cook the pasta according to packet instructions, adding the kale in for the last remaining minutes. Drain and set aside.
    2. Meanwhile, cook the sausage in a frying pan until brown, and remove from the pan.
    3. Cook out the onion with 2 tbsp oil for 8-10 mins
    4. Add garlic, chilli, Italian seasoning and cook for 1 minute further.
    5. If you’re adding the splash of wine to the dish, then do so now and let it bubble for a minute or 2.
    6. Add the tomatoes and most of your cooked sausage and cook out for a few minutes.
    7. Tip your sauce into the pasta and kale pot and mix well.
    8. Spoon your pasta mix into separate casserole dishes or a large casserole dish.
    9. Top with remaining sausage mix and a sprinkle more of Italian seasoning. You could even top with a bit more mozzarella if you have it, but just remember mozzarella is high in saturated fats.
    10. Place dish in oven and bake for 25 minutes, Serve.

     

  • RECIPE: Healthy Bolognese (and Beansprouts)

    Bolognese (with beansprouts)

    Serves 4

    Freezable

    Prep 10 mins

    Cook 30 mins

    This bolognese is packed full of vegetables so makes good for a healthy version of this popular meal. As I tend to avoid wheat I decided to pair this classic dish with beansprouts. It may sound odd, but it really does work well! Not only do beansprouts replicate an al dente spaghetti, but it’s a great way of incorporating another vegetable into your day. Remember we are supposed to be eating at least 7 a day now!

    This dish is equally delicious served with good ol’ pasta. If there is only two of you eating, then reserve the leftovers and freeze for a later date.

    TOMATOES – The beautiful red colour of tomatoes denotes that they are full of beta carotenes which is really beneficial to our skin. Tomatoes contain high vitamin C, and also vitamins A & K. They are helpful when needing to boost your immune system and also have anti cancer properties. I eat a packet of vine tomatoes each day!

     

    MUSHROOMS – Mushrooms contain high levels of vitamin D, which is a vitamin a lot of us are deficient in without even realising. Polysaccharides and beta glucans within mushrooms are beneficial to the immune system function.

    Ingredients

    1 tbsp carotino oil (or other healthy cooking oil of your choice)

    500g minced beef

    250g closed cup mushrooms

    1 onion, finely chopped

    2 vine tomatoes, chopped

    2 carrots, finely chopped

    2 garlic cloves, finely chopped

    100g frozen petit pois

    100ml red wine

    1 tbsp Italian seasoning

    1 tbsp sundried tomato paste

    1 tsp garlic granules

    1 can double concentrate tomato puree (142g)

    Dash of Worcestershire sauce (optional)

    2 bags beansprouts

     

    Instructions

    1. Heat the oil in a large frying pan and warm the garlic to flavour the oil.
    2. Add the chopped vegetables to the pan and cook for up to 5 minutes so that they begin to soften.
    3. Add the beef and cook out until turning brown.
    4. Add the tomato paste and cook for a couple of minutes.
    5. Pour in the red wine and add the Italian seasoning along with salt & pepper to your liking.
    6. Bring the pan to a boil and then reduce the heat for 15 minutes or until your desire consistency.
    7. Serve with beansprouts that have been flash fried in a wok for a few minutes and dash over Worcestershire sauce, if using.

  • RECIPE: Juicy Greens Anti-Oxidant Skin Tonic

    Greens (Cooling Anti-Oxidant Skin Tonic)

    Makes around 500ml

    Spinach, lettuce, cucumber, mint, and parsley are all cooling foods. Combined with electrolyte buzzing coconut water makes this anti-oxidant tonic really refreshing and re-hydrating.

    High in Vitamin A, Vitamin C, Folic Acid and B-vitamins! This one is my favourite of all three, and could also be made in a food processor if you don’t have a juicer. Just squeeze the lime juice in instead!

     

    Ingredient

    2 handfuls spinach

    1 head romaine lettuce

    1 lime

    ½ cucumber

    30g mint

    30g parsley

    150ml coconut water

    optional- Sea Buckthorn powder by Arctic Power Berries (adds a citrus tang and even more anti-oxidants!)

     

  • RECIPE: Beetrorzotto

    Beetrorzotto

    Serves 2-3 people

    Prep 10 mins

    Cook 30 mins

    I challenge those adverse to beetroot to actually give this a go. I am definitely converted from unsure, to a beetroot lover after eating this. This is proper creamy comfort food that uses fresh dill and feta to make a delicious and unusual combination. The dish can be adapted very simply to achieve vegetarian, vegan, or wheat-free status. See my swap suggestions beneath the recipe.

    BEETROOT- Beetroot are high in potassium, magnesium, iron, vitamin A, B6, C, folic acid and anti-oxidants. (SOURCE http://www.webmd.boots.com/healthy-eating/guide/beetroot-benefits ) The nitrates in beetroot help lower blood pressure and may help heart disease. Also, beets contain boron which is good for sexual stamina and all-round energy levels! This dish is definitely sexy with its deep red colour. (SOURCE http://www.undergroundhealth.com/12-healthiest-foods-on-earth/ )

     

    DILL – Dill has been used as a digestive aid in herbal medicine for years, but also is a brilliant immune system booster. Dill also contains anti-carcinogenic properties. (SOURCE https://www.organicfacts.net/health-benefits/seed-and-nut/dill.html )

    CAROTINO OIL-If you haven’t heard of carotino oil before then you must go out and keep some stocked in the cupboard. It’s a great, cheap way of incorporating, even more, vitamins in your food. Carotino includes antioxidants, vitamins A & E, and Omegas 3 & 6. Due to it’s vibrant orange colour it does have a tendency to stain food- a fried egg didn’t look too appealing when I tried it. But it does however work fantastically with this vibrant dish.

    Ingredients

    1 tbsp carotino oil

    2 garlic clove (chopped finely)

    1 red onion (chopped)

    250g packed beetroot, including juices not in vinegar (chopped roughly)

    100g feta cheese (made into little squares)

    200g orzo (small, rice shaped pasta)

    700ml water made with 1 chicken stock melt/cube (or veg)

    Small bunch of dill, chopped finely (reserving some for a final sprinkling)

    Instructions

    1. Heat the oil in a large non-stick pan (or even a non-stick wok would do) and lightly fry the onion until cooked (10 mins).
    2. Add the garlic, beetroot, orzo, and stock and bring to the boil.
    3. Reduce the heat and leave to simmer for around 15 mins, check the orzo every now and then. Remember this is pasta not rice, so you want to retain a little bit of bite.
    4. Stir in the dill and then plate up, adding your feta cubes on top, along with the reserved dill.

     

    I served the beetrorzotto with my sweetheart coleslaw.  The crunchy textures against the velvety beetroot and orzo makes a lovely contrast. You could also serve with a crisp salad or garlic bread.

     

    Something you can’t eat in the ingredients list? Make the following swaps-

     

    DAIRY- Feta – You can actually source non-dairy feta if you do not eat dairy foods. Any other vegetarian cheese would go well here.

    WHEAT / GLUTEN – Orzo – Replace with a wheat/gluten free small shape pasta or you could alternatively use rice but make sure to extend the cooking time.

     

     

     

  • Recipe: Sweetheart Coleslaw

    Sweetheart Coleslaw

    Cabbage – Surprisingly, cabbage is richer in vitamin C than oranges. This roughage food helps to reduce the amount of free radicals in the body, and is great for preventing premature aging. Cabbage is a great food to eat more of if you have been burning the candle at both ends. Cabbage has been reported to treat ulcers, depression, boost the immune-system and aid treatment of certain cancers. (source: https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-cabbage.html )

    Why are we not eating more of this amazing food? If you are keen on cabbage then check out my Cabbage & Roots (insert link to cabbage with roots recipe here).

     

    Ingredients

    2 medium size carrots (grated and dried with kitchen towel)

    1 medium size onion (thinly sliced or chopped)

    1 tbsp parsley (finely chopped)

    ½ sweetheart cabbage (shredded)

    ½ tsp English mustard

    4 dessert spoons mayonnaise (opt for low fat version to make this healthier)

    Pinch of black pepper

    Instructions

    1. Simply prepare the ingredients as stated above and mix together in a bowl, and serve.

    Skinny Tip!

    If cholesterol is a concern or if you are watching your calories. You can reduce the amount of fat in this simple side by using 1 dessert spoon low-fat mayonnaise, and 3 of plain yoghurt, as opposed to all mayo.

    Preparation Tip!

    Halve the cabbage, and again- to create quarters. Slice the bitter inner root out at an angle, and then shred finely.

  • RECIPE: Fennel And Chestnut Mushroom Pate

    Fennel & Chestnut Mushroom Pate

    Prep 5 mins

    Cook 35 mins

    Makes 2 ramekins (enough for 4 as a light starter)

    Starter / Vegan / Minimal Ingredients

    It’s simple and tasty food like this that strokes my vegan veneration. Whether you immediately scoop this from the food processor, warm, onto a seeded piece of toast or save for later and have in a sandwich with some home made pickled cucumber. I simple slice skinned cucumber, put on a small plate and douse in white wine vinegar.

    MUSHROOMS – Mushrooms contain high levels of vitamin D, which is a vitamin a lot of us are deficient in without even realising. Polysaccharides and beta glucans within mushrooms are beneficial to the immune system function.

    FENNEL – Fennel contains a healthy amount of flavanoids that give it strong anti-oxidant properties. When researchers tested the impact of fennel on animals, it has repeatedly shown to have anti-inflammatory properties and help prevent cancer. Fennel is a very good source of fibre too, as fibre helps flush out potential carinogenic toxins, fennel could be useful in treatment of colon cancer. High in potassium this vegetable is another winner for helping lower blood pressure. (SOURCE; http://www.whfoods.com/genpage.php?tname=foodspice&dbid=23 )

    Ingredients

    Olive oil

    225g closed cup chestnut mushrooms, peeled & chopped roughly

    1 fennel bulb, root removed & chopped roughly

    3 sprigs thyme

    1 garlic clove

    1 tablespoon wholegrain mustard

    1 tsp balsamic vinegar

    Salt and pepper

     

    Preheat your oven to 200c / 180c (fan) / Gas Mark 6

     

    Instructions

    1. Line a baking sheet with greaseproof paper
    2. Mix together the mustard with 1 tbsp olive oil
    3. Place all the ingredients on the lined baking sheet, and smother with the mustardy-oil to coat all over.
    4. Roast in the oven for 20-30 minutes, the fennel should start to brown and the mushrooms shrivel slightly.
    5. Take out the oven and set aside for a few minutes.
    6. Tip the mix into a food processor along with the balsamic vinegar and pulse a few times.
    7. Add in a tablespoon of olive oil and pulse again a couple of times.
    8. Spoon into ramekins and serve.

     

     

     

     

     

  • Get Juicy: Big Beet Juice Recipe

    Get Juicy

    Try to buy organic when juicing as you’re often using the whole fruit or vegetable and you don’t want any chance of pesticides getting into your home made healthy concoction.

    Focusing on the recommendation of eating whole fruits & juiced vegetables- my juice recipes are packed with veggies and have minimal appearances from fruits like apple, lemon or lime, providing a touch of something sweet yet sound.

    Simply chuck your ingredients listed below into your juicer, following your manufacturer’s guidelines for some of the ingredients…

     

    Big Beet (Great Pre-Workout!) – Makes around 600ml

    Beetroot has had recent TV coverage on how it can help us perform more efficiently in exercise regimes. Boron in Beetroot boosts our stamina, helps us to exercise longer and has positive influence on blood flow & pressure.

     

    Ingredients

    3 uncooked beetroot, use the whole thing including its leaves

    3 carrots

    1 garlic clove

    1 apple, cored

    a thumbnail of ginger

    big handful of kale

    1 tbsp fresh lemon juice, stir this in at the end of juicing

    optional- Dried organic cornflowers (immune boosting qualities)