With the changing of the seasons always comes an influx of colds, flus and illnesses.
But if you’re surrounded by sniffing colleagues and want to prevent the onset of flu, there are some things you can be doing with regards to your nutrition to keep you in tip top shape.
Here, speaking to FEMAIL, the Sydney-based food blogger, Sally O’Neill – also known as The Fit Foodie – revealed the three foods you should up this autumn, and the delicious recipes to make to incorporate the ingredients into your seasonal diet.
Happy cooking!
Sydney-based food blogger, Sally O’Neill- also known as The Fit Foodie – revealed the three foods you should up this autumn, and the recipes to make with them
Speaking to Daily Mail Australia, Sally (pictured) explained that it’s natural at this time of year to feel a little under the weather
Speaking to Daily Mail Australia, Sally explained that it’s natural at this time of year to feel a little under the weather:
‘It’s that time of year again and there isn’t an office around Australia that doesn’t have someone with a cold,’ she said.
‘Boost your immunity to ward off the potential for flu.’
The first food on Sally’s autumn shopping list is a favourite among many – avocados (pictured)
‘Packed with vitamins A, C and E, avocados help to strengthen your immune system,’ Sally said of avocados (pictured)
1. Avocado
The first food on Sally’s autumn shopping list is a favourite among many – avocados:
‘Packed with vitamins A, C and E, avocados help to strengthen your immune system,’ Sally said.
‘Try this soup for a delicious way to get your dose and stay warm.’
Sally’s avocado lime soup features countless vegetables, spices and nuts and seeds to garnish.
As well as being delicious, it’s a nutrient hit filled with healthy fats and veggies.
Avocado lime soup
Serves two
Sally’s avocado lime soup is pictured here
INGREDIENTS
2 avocados
1 small cucumber
1 lime, juiced
1 clove garlic
1 tbsp tahini
1 tsp tamari or soy sauce (optional)
1 cup water (warm, if you like warm soup)
Himalayan pink salt, to taste
Micro herbs, nuts and seeds to garnish
METHOD
1. Blend all ingredients (except the garnishes) in a blender until smooth.
2. Transfer to a serving bowl and garnish with micro herbs, nuts and seeds.
3. Enjoy immediately, or save leftovers for a creamy pasta sauce or salad dressing.
Secondly, Sally (pictured) recommends chili – which can work wonders for your health in cooler climes
2. Chili
Secondly, Sally recommends chili – which can work wonders for your health in cooler climes.
‘If you can handle the heat, chilis can help to fight infection,’ she said.
‘And if you’ve already been struck down, then this brown rice Nasi Goreng is the one for you.’
Sally’s brown rice Nasi Goreng substitutes the traditional carb-y white rice for the brown varietal, and uses coconut or sesame oil in place of the less healthy sunflower oil or margarine.
‘If you can handle the heat, chilis can help to fight infection,’ Sally explained (stock image)
Brown rice Nasi Goreng
Serves one
INGREDIENTS
Sally’s brown rice Nasi Goreng is pictured here
1 tbsp sesame oil
1 clove garlic, crushed
1 tsp ginger, grated
2 spring onions, chopped
125g turkey breast mince
3/4 cup cooked brown rice
1/4 cup coconut aminos or tamari sauce
1 egg
1/2 fresh red chilli, sliced
1/4 cup beansprouts
METHOD
1. Heat half the sesame oil in a frying pan or wok.
2. Add the garlic, ginger and spring onions, and stir for a few minutes until fragrant.
3. Add the mince and cook for 5 minutes or until the meat is cooked through.
4. Add the rice, aminos or tamari and stir well to coat.
5. Meanwhile, use the remaining sesame oil to free the egg.
6. Add the mince to a bowl, stir through the beansprouts and top with the egg.
7. Sprinkle over the chilli and top with your favourite herbs.
Last but not least, garlic is a great way to look after yourself when you’re feeling on the edge of illness
You can incorporate garlic, chili and avocado into one simple recipe (stock image)
3. Garlic
Last but not least, garlic is a great way to look after yourself when you’re feeling on the edge of illness:
‘Garlic increases our body’s natural ability to produce cells that fight bacteria,’ Sally said.
‘Try this garlic-y snapper dish for dinner tonight.’
To read more from The Fit Foodie, you can visit her website here.
Baked snapper with lemon, garlic and chilli
Serves two
INGREDIENTS
Sally recommends buying a whole fish as it’s more economical – and getting it prepared
1 small fresh snapper (around 700g)
1/4 cup extra virgin olive oil
Sea salt and pepper
1 lemon, thinly sliced
1 small red chilli, chopped
6 garlic cloves (skin on, to save time)
METHOD
1. Pre-heat the oven to 200°C.
2. Line a baking tray with baking paper and lay over the fish.
3. Using a sharp knife, score the fish on both sides.
4. Drizzle with olive oil and season.
5. Lay over the lemon slices and sprinkle the chilli over the fish.
6. Arrange garlic cloves around the fish.
7. Bake for around 15-20 minutes depending on the size of your fish. Once cooked, the flesh will be opaque and flake easily with a fork.
8. Once cooked, squeeze out the cooked garlic cloves from their skins over the fish. Serve with rocket leaves and dress with any remaining lemon juice.