Experts share the seven-day meal plan that will boost your immune system NOW and what to stock up on

Healthy Vegetarian Nuggets

Healthy Vegetarian Nuggets

INGREDIENTS (serves two)

1 small sweet potato cut into cubes (160 grams)

1 cup broccoli cut into florets (100 grams)

1 cup cauliflower cut into florets (100 grams)

1/2 cup frozen peas defrosted (80 grams)

1/2 cup corn kernels fresh or tinned (80 grams)

1/4 cup reduced-fat cheddar cheese grated (30 grams)

1 free range egg beaten (50 grams)

1/4 cup plain wholemeal flour (30 grams)

Salt and pepper 

Cooking oil spray

1 cup wholemeal breadcrumbs (60 grams)

1 cup tomato passata (250 mls)

1/2 tsp dried Italian herbs (0.5 grams)

1/2 clove garlic crushed (1.5 grams)

1 small zucchini grated (110 grams)


1. Steam the sweet potato on the stovetop or in a microwave until tender. Mash.

2. Place the broccoli and cauliflower into a food processor and process until they resemble grains of rice.

3. Combine the mashed sweet potato with the broccoli and cauliflower rice. Add the peas, corn, cheese, egg and flour and stir to combine well. Season with salt and pepper.

4. Preheat oven to 190C and line a baking tray with baking paper.

5. Combine the breadcrumbs and dried herbs.

6. Shape the vegetable mix into 12 nugget shapes and gently roll each one into the herbed breadcrumbs. Place on the prepared tray and lightly spray with cooking oil spray.

7. Bake for 20 minutes, remove from the oven, turn the nuggets over, lightly spray again with cooking oil spray and return to the oven for another 20 minutes or until crisp and golden.

8. While the nuggets are cooking, place the passata, garlic and zucchini in a saucepan. Cook for 4-5 minutes or until heated through and zucchini is tender. Season with salt and pepper. Place in a blender and blend until smooth.

9. Divide the nuggets evenly between two plates and serve with an equal amount of the zucchini-tomato sauce for dipping.

10. Serve with a simple side salad if you like. 

Apple Pie Mud Cake

Apple Pie Mud Cake

Apple Pie Mud Cake

INGREDIENTS (serves one)

1/2 green apple skin removed and diced

Cinnamon (as much or as little as you want)

1 tsp vanilla extract

1 tbsp honey

3 tbsp self-raising wholemeal flour

3 tbsp unsweetened almond milk

Natural yoghurt and honey for the topping is optional


1. Put the diced apple in a mug and microwave until soft, about a minute.

2. Add all the rest of the ingredients and mix, if you need to add a little more milk for a nice batter add a touch more

3. Cook for two minutes in the microwave.

4. Tip out on a plate and top with yoghurt, a little honey and shake of cinnamon.