Winter has arrived… along with the cold and flu season. To give your body the best fighting chance, we’re sharing six superfoods that will boost your immune system and keep you feeling good. We’ve all heard the term “superfood” but what does it mean? Is it just a word to describe expensive and exotic ingredients or is there more to it? Keep on reading to find out more!
So… what is a superfood?
This broad term refers to foods that are jam-packed with nutrients and offer a wide range of health benefits, while also being low in kilojoules.
What makes it a superfood?
Superfoods usually contain a very high dose of vitamins, minerals, fibre and more. Many of these foods contain nutrients that your body can’t make on its own. They sometimes contain antioxidants that protect your body from cell damage and prevent diseases.
But before you start blowing your budget on hard-to-find superfoods, it’s important to remember two things: 1) the trick is to eat a wide variety of different healthy food every day and 2) don’t turn up your nose at nature’s more ordinary offerings!
Here are some of our favourite superfoods that can be found at your local grocery store, farmer’s market or street vendor:
Garlic and ginger
Ginger is a powerful anti-inflammatory and antioxidant. It is best known for aiding digestion, reducing nausea and – best of all – combating the common cold.
Its equally powerful friend, garlic, is also a trusted flu fighter. Not only does it contain vitamin C and zinc, but it also contains allicin, one of the most potent antioxidants found in food. Allicin has
antibacterial, antibiotic and antifungal properties – making it a perfect addition to your winter food menu!
Citrus
You probably already know that citrus fruits contain vitamin C, which helps the body resist infection and promotes wound healing. But did you know that citrus is also a good source of fibre?
Fan favourites include oranges, naartjies, grapefruit and lemons.
Squash
Move over, kale! There’s a new superfood in town. Well… not that new. Squash has been around for thousands of years old but is often overlooked. Butternut, pumpkin and gem squash are high in fibre, have a low glycaemic index (they don’t spike your blood sugar like some other vegetables) and can be stored at room temperature for months. Score.
Yoghurt
What’s the scoop on yoghurt? It’s the perfect ingredient if you are looking to increase your protein intake and want to feel fuller for longer. It also contains calcium for strong bones and teeth, keeps your gut in check thanks to its natural probiotics and has been found to lower cholesterol levels.
Raw honey
Sore throat? Bad cough? The answer is raw honey. Raw honey coats the throat, which helps soothe any inflammation. It’s also a great antiseptic, antifungal and antioxidant. Add it to a warm drink or use it topically. Some people even eat it to relieve seasonal allergies. This is because honey gathered from local hives contains pollen from the surrounding area, which could help you build immunity to its effects. It’s a win-win!
Want to add more superfoods to your diet? This delicious winter meal incorporates four of the mentioned superfoods – butternut, ginger, garlic and oranges. You can add raw honey to give it some extra sweetness. Check the recipe below:
Butternut and sweet potato soup
Serves: 8
Cooking time: 45 minutes
Ingredients
1 large butternut, peeled and cubed
2 sweet potatoes, peeled and cubed
3cm fresh ginger, peeled and sliced
4 garlic cloves, whole
2 onions, diced
1 tbsp curry powder
½ tsp of cinnamon
½ tsp of ground coriander
½ tsp of ground cumin
2-3 cups of vegetable/chicken stock
Juice of 1 orange
125ml cream or coconut cream
Salt and pepper to taste
Chilli to taste
Olive oil
Directions
- Preheat the oven to 180°C and line an oven tray with tinfoil.
- Place the butternut, sweet potato, ginger and garlic on the baking tray, season with salt and pepper and drizzle with some olive oil.
- Place in the oven and bake for 35 minutes or until cooked.
- While the vegetables are roasting, heat a frying pan over medium heat and add a splash of olive oil.
- Saute the chopped onions for about 5 minutes. Then, add the chilli and spices. Fry for another 3-4 minutes. Take the onion mixture off the heat.
- Once the butternut, sweet potato, garlic and ginger are done roasting, add them to a blender with the onion mixture. Blitz the mixture. Depending on your size blender, you might need to do this in batches. You can also use a stick blender.
- Add the stock and the orange juice and blend again. Add the cream or coconut cream and blend one last time.
- Season to taste. Serve with crusty bread.
