We love winter… warm blankets, hot chocolate and soup for days. But what we don’t love? The dreaded winter cold/flu that inevitably strikes when the seasons switch. But we’re not letting it break our stride this year, so in an effort to keep our health in tip top condition, allow us to introduce the LJ 5-Day Immunity Boost Challenge! These recipes are not only nutritious, but they’re also extremely delicious, so you can incorporate them into your weekly nourish routine anytime you like!
Let’s DO THIS!
Chicken Miso Broth
Move over Chicken Noodle Soup, because there’s a new healer in town… and one that only takes 20-minutes to cook – Chicken Miso Broth. Bone broth has an abundance of health benefits containing minerals like calcium and magnesium to help boost immunity, as well as gelatin to alleviate joint pain. You can source this from any good food store, (or make it yourself), and the addition of with fresh veggies and miso paste, will turn it into a hearty and nourishing meal.
4 cups chicken broth
200g chicken breast, diced
2 eggs, soft boiled
1 tablespoon miso paste
1 thumb ginger
2 cloves garlic
1 cup shredded & mixed fresh vegetables (carrot, zucchini, cabbage)
Cook off chicken, ginger and garlic in a pot with a small amount of oil until sealed. Add broth and miso paste and lightly simmer until chicken is cooked. Add vegetables, top with you egg and serve! *TIP: If you would like a flavour booster, garnish with a small handful of fresh coriander or mint.
We are huge fans of Nourishing green juices, but it’s no secret that they can sometimes be difficult to drink. We made a light green juice with powerful immune boosters such as turmeric and it’s anti-inflammatory properties, and Manuka honey which is great for battling bacteria.
1 cm cube fresh turmeric
Small handful spinach
Small thumb ginger
1 cup filtered water
1 tablespoon Manuka honey
Juice all ingredients excluding the honey. Once all ingredients have been juiced, stir in honey, and drink.
Chicken Garlic Stir-Fry
When it comes to flu-fighting and immunity boosting super-foods, garlic is a universal go-to. Helping to fight the common cold, one of garlic’s many super powers is its ability to reduce inflammation (the kind caused by lack of sleep, stress at work or too much sugar in your diet), which leaves the body more susceptible to a weakened immune system. So what better time to bring out this flavour AND immune boosting super food?
1 x chicken breast, sliced
1 medium carrot, spiralised
½ zucchini, spiralised
2 Leaves kale, roughly torn
½ onion, finely sliced
2 garlic cloves, finely chopped
1 thumb ginger, finely chopped
Small handful mint
¼ cup cashews
3 tablespoons tamari
2 tablespoon honey
3 tablespoons water
Quickly cook off the chicken, onion, garlic and ginger in a fry pan (low heat) until seared and fragrant. Once chicken is sealed, pour in the honey, tamari and water and cook further until chicken is just about cooked. Mix in all remaining ingredients and cook until chicken is fully cooked and all ingredients are coated in sauce. Top with a small handful of mint and serve immediately.
Spicy Turmeric Latte
If you haven’t jumped on board the turmeric latte bandwagon yet, all aboard! Turmeric may just be among the most effective natural supplements there is. Just like garlic, it too combats inflammatory diseases, in addition to aiding digestion, reducing the risk of stroke and heart disease and helping to prevent cancer. This caffeine-free bev makes the perfect after dinner drink, to help lull you into a deep sleep.
1 Small thumb tumeric, sliced (or 1/2 teaspoon ground Tumeric)
2 cups of almond milk (or milk of your choice
2 teabags of your favourite chai spice
1 small thumb ginger, roughly sliced
1 quill cinnamon
1 teaspoon honey (optional)
Add all ingredients to a small pot and lightly simmer for 3 minutes. Pour through a strainer and drink immediately!
Matcha Mint Green Tea
Ahhh Matcha. The topnotch tea that in just one serving, contains the health equivalent of 10 cups of green tea. Not only is it absolutely PACKED with antioxidants, but this all-rounder also boosts metabolism, naturally detoxifies, enhances mood and concentration, lowers blood sugar and cholesterol and is rich in fiber. Feel healthier with every sip of this minty matcha green tea!
1 teaspoons Matcha powder
Small handful mint leaves
5cm lemongrass, finely sliced
1 slice lemon
1 teaspoons honey
Add just boiled water and brew all together in a small tea-pot for 3 minutes. Strain and drink immediately, or chilled.