November: Week Nine
Hit play on our relaxed cooking playlist
Day 1: Soba Noodle Salad with Peas, Peppers and Miso
How does it support my immune health?
Carrots are a rich source of vitamin A and C – both of which are important for immune health. Vitamin A support the function of many types of immune cells including macrophages, T cells and B cells. Vitamin A also bolsters defence against several infections.
Tofu is made from soybeans and is a good source of protein, vitamins A, C, D, E, K, and the B vitamins and minerals including calcium, phosphorus, potassium, magnesium, iron, zinc, manganese, selenium, and copper), as well as omega-3s.
Peas are a good source of protein which acts as building blocks for immune cells and antibodies.
Day 2: Brussel Sprout, Clementine, Pomegranate and Feta Salad
How does it support my immune health?
Brussel sprouts are part of the cruciferous veggie group which also includes broccoli, cauliflower, and kale. This group is an important one because it contains distinctive sulphur-containing plant chemicals, including glucosinolates. Glucosinolates are almost exclusively found in these veggie types and have been linked with anti-inflammatory and immune-strengthening effects. In fact, studies have shown a lower risk of gut-related cancers with increased consumption.
This dish also contains a handful of walnuts. These are rich sources of polyphenols such as flavonoids. In fact, walnuts contain the highest concentrations of polyphenols compared with other tree nuts. Flavonoids have strong anti-inflammatory effects. Walnuts are a good source of vitamin E which have potent anti-inflammatory effects and is well recognised for its role in immune function (especially specialist T cells) and helping to reduce the risk of infections.
Day 3: Courgette Parmesan Breakfast Muffins
How does it support my immune health?
Courgettes are a good source of the carotenoids lutein and zeaxanthin which are known for their have anti-inflammatory and antioxidant effects.
Another key ingredient in this dish is egg. Eggs are rich in protein which acts as building blocks for all immune cells and antibodies.
Day 4: Quinoa and Halloumi Vegetable Bowl
How does it support my immune health?
Quinoa is also packed with protein which acts as building blocks for immune cells and antibodies. It’s also rich in B vitamins - including B2, B6 and B9 - these vitamins play a role in shaping the health of the gut microbiome.
Butternut squash is a rich source of vitamin A which has been shown to support the function of many types of immune cells including macrophages, and specialist T cells and B cells. Vitamin A also bolsters defence against several infections.
Another key ingredient in this dish is aubergine. These are particularly high in anthocyanins – the purple pigments found in the skin. Anthocyanins have potent anti-inflammatory effects and support immune health by neutralising harmful compounds (known as free radicals) that are known to damage cells.
Day 5: Honey and Goat’s Cheese Teff Galettes
How does it support my immune health?
Millet and teff are wholegrains that support immune health in different ways. For example, they contain an abundance of nutrients including fibre, iron, zinc, and phosphorus, as well as polyphenols. Collectively, these can bolster defence against several infections, such as the common cold.
Honey regulates immune function through its antimicrobial and anti-inflammatory properties.
Day 6: Date, Fig and Buckwheat Bars
How does it support my immune health?
Key ingredients in these bars include different types of seeds (e.g. sesame seeds and pumpkin seeds). Seeds are nutrition powerhouses which offer valuable nutrients that support maintenance of normal immune function, including protein, vitamin E, and selenium.
Dates are rich in fibre and polyphenols including ferulic, p-coumaric, flavonoids, and procyanidins. Similarly, figs are also rich in fibre and contain anthocyanins - the purple pigments found in the skin. Anthocyanins have potent anti-inflammatory effects and support immune health by neutralising harmful compounds (known as free radicals) that are known to damage cells.
Day 7: Overnight Oat Pancakes with Roasted Pineapple and Yoghurt
How does it support my immune health?
Chia seeds are packed full of nutrients, including omega 3 fatty acids (specifically alpha-linolenic acid; ALA), fibre (around 10g fibre per two tablespoons), and plant chemicals (such as caffeic acid, quercetin, myricetin, kaempferol and chlorogenic acid) - all of which support the immune system to function at its best.
Pineapple contains bromelain (a group of enzymes that break down proteins). Bromelain has been linked with anti-inflammatory effects by helping to lower the levels of cytokines – small proteins produced by immune cells involved in inflammation.
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