Cold and Flu season is here and with the added threat of the COVID-19 Coronavirus it’s never been more important to take control of your health and boost your chances of fighting off infection. 

Incorporating a healthy diet is one of many steps you can take to ensure you and your family are protected this season. While a super-green smoothie or a ginger and tumeric shot is great for boosting immunity, it’s not always the most practical approach.  

These recipes combined with staying hydrated, getting adequate sleep and getting the flu shot are sure to reduce your risk of catching a virus or fighting off an existing infection this season. 

Roasted Cauliflower Tabbouleh

This  easy, low-calorie, grain-free meal is packed with flavour and can be prepared in advance - ideal for a weeknight meal or a packed lunch the next day!

Ingredients You’ll Need:

• 1 large cauliflower
• 1 tsp allspice
• 1 tsp ground cinnamon
• 2 tbsp olive oil
• 25g flaked almonds, toasted
• 1 red onion, finely chopped
• 200g feta, crumbled
• 110g pomegranate seeds
• Juice 1 lemon
• ½ small pack parsley, finely chopped
• ½ small pack mint, finely chopped, plus a few leaves to garnish.

Step 1. 

Heat oven to 200C. Remove the outer leaves from the cauliflower and the hard inner core, then roughly chop up the florets. Put the cauliflower in the large bowl of a food processor, blitz for 30 secs until it resembles couscous grains, then tip into a large bowl.

Step 2.

Mix the spices and olive oil into the cauliflower and season to taste. Spread the cauliflower ‘couscous’ out on a large baking tray in an even, thin layer. Roast for 12 mins, mixing halfway through so that it is evenly toasted, then set aside to cool slightly.

Step 3. 

Once at room temperature, stir through the remaining ingredients and season to taste, then sprinkle over the mint leaves.

Roast Pumpkin & Kale Salad with Orange Dressing

This warm roasted butternut pumpkin salad paired with pomegranate seeds and orange is the perfect Autumn meal that's both delicious and immunity boosting!

Ingredients You’ll Need:

• 2 red onions, cut into 4 thick rings
• 4 garlic cloves, unpeeled
• 8 small wedges of butternut pumpkin 
• 2 tsp grapeseed oil
• ½ tsp caraway seeds
• 30g kale
• 50g pomegranate seeds
• 50g feta, crumbled

For the dressing:

• 1 orange
• 1 tbsp cider vinegar
• 1 tsp grapeseed oil
• 2 tbsp pumpkin seeds

Step 1. 

Heat oven to 200C. Toss the onions, garlic and pumpkin in the oil, then arrange in a single layer on a baking tray and roast for 25 mins.

Step 2. 

Remove the garlic and set aside, turn the veg over, sprinkle over the caraway  seeds and return to the oven for 10 mins more.

Step 3. 

To make the dressing, get the zest from half the orange and put in a bowl. Cut the peel and pith from the orange with a sharp knife. Working over the bowl to catch the juices, cut out the segments from between the membrane. Stir in the vinegar, oil and pumpkin seeds. Discard the skin of the roasted garlic, mash the soft cloves and add to the bowl. Stir well.

Step 4. 

Pile the roasted veg onto a platter or plates, top with the kale, then spoon over the dressing and toss. Scatter over the pomegranate seeds and feta, and serve.

Spicy Beef, Mushroom & Eggplant Stir-Fry

This Asian-style stir-fry is a low-cost and low-calorie option for those looking to boost their immunity whilst watching their wallet and waistline.

Ingredients You’ll Need:

• 2 tbsp vegetable oil
• 500g pack extra-lean beef mince
• 1 large eggplant, sliced and cut into thick strips
• 1 red chilli, thinly sliced
• 6 garlic cloves, finely chopped
• 150g mushrooms, sliced
• 4 shallots, halved horizontally and sliced lengthways
• 4 tbsp oyster sauce
• 1 tbsp brown sugar
• Basmati rice, to serve

Step 1. 

Heat a drop of the oil in a non-stick wok or large frying pan. Cook the mince, breaking it up with a wooden spoon, for about 10 mins, or until cooked through. Remove with a slotted spoon and set aside.

Step 2. 

Heat the remaining oil in the pan and fry the eggplant for about 10 mins, until tender and cooked through. Add half the chilli, the garlic and mushrooms, then cook for a further few mins. Return the mince to the pan and add most of the shallots, the oyster sauce, sugar and 200ml water. Bubble for a few mins, then serve immediately with boiled rice and the remaining chilli and shallots scattered on top.

Step 3. 

Enjoy!

Hillview Farms is dedicated to providing high-quality, fresh produce that is chem-free and locally sourced. Our door-to-door delivery ensures our produce goes direct from farm to your table. 

Grab our Cold & Flu Immunity Booster Box for your family today and get cooking! 

Recipes from BBC Good Food