Autumn Immunity Recipes

We all know what you eat is just as important as the exercise you do, in order to stay healthy. Ensuring you’re including all the right nutrients in your everyday meals is key to keeping your energy up and immune system healthy in an active lifestyle. Healthy recipes with plenty of complex carbohydrates and vitamin B12 are a good place to start. Complex carbs are found in things like wholewheat bread and legumes, vitamin B12 can be found in meat or fish, dairy and eggs for vegetarians while nutritional yeast, algae or fortified foods are some options for vegans. 

A healthy immune system is something we all strive for and doing all we can to keep ourselves and our families as healthy as possible has never been more important. As we approach autumn and head towards shorter days, it can be difficult to stay motivated and healthy, and with so many unknowns, it’s sometimes difficult to know how to adjust to make sure you’re giving yourself the best chance of staying fighting fit. That’s why Spatone^® has worked with women’s health coach Samantha Hadadi to create some delicious recipes packed with hearty, healthy foods and nutrients to help you improve your immune system naturally.

Roasted Sweet Potato, Chickpea & Pomegranate Salad

Serves 2 as a main or 4 as a side

Ingredients:

• 2 medium to large sweet potatoes, peeled and cubed
• 1 x 400g tin chickpeas, drained and patted thoroughly dry
• 2 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper
• 4 large handfuls spinach
• 2 large handfuls rocket
• 2 spring onions, diced
• Bunch parsley, finely chopped
• Bunch mint, finely chopped
• 1 large ripe avocado, pitted and peeled and sliced
• 80g pomegranate arils (seeds)

For the tahini dressing:

• 4 tbsp white tahini
• 1 clove minced garlic
• 2 tsp maple syrup (or more, to taste)
• Juice half to one lemon (to taste)
• Filtered water, to thin
• Salt and pepper, to taste

Method:

1. Preheat your oven to 210C and line a large baking tray. In a mixing bowl, toss together the cubed sweet potato with the drained and fried chickpeas, olive oil, oregano and a sprinkling of salt and pepper until well combined. Arrange on a baking tray and place in the oven to roast for 15 minutes.
2. Toss, then place back in the oven to roast for another 15 minutes (check on the ingredients with five minutes to go and remove the chickpeas if browning too quickly). The chickpeas should be lightly golden and the sweet potato lightly browned and soft. Set aside to cool.
3. Now, make the dressing by whisking together all ingredients until smooth, adding filtered water until you achieve your desired consistency. Season to taste.
4. In a large bowl, toss together all salad ingredients, then stir through the cooled chickpeas and sweet potato. Drizzle with the tahini dressing and enjoy!

Comforting Tomato, Carrot & Bean Stew 

Serves 4

Ingredients:

• One red onion, peeled and finely chopped
• 3 cloves garlic, minced
• 2 carrots, peeled and finely chopped
• 2 sticks celery, finely chopped
• 2 tbsp tomato puree
• 1/2 tsp dried oregano
• 1 tbsp chopped rosemary
• 1 tbsp chopped thyme
• 2 x tins chopped tomatoes
• 1/2 cup vegetable stock
• 3 x 400g tins white beans (I used a mixture of butter beans, haricot and cannellini), drained with 1 tbsp aquafaba (the liquid) reserved
• 1 tsp Marmite (can also use coconut aminos or Tamari)
• 1 tsp coconut sugar (optional)
• Salt and pepper, to taste

To serve: Fresh lemon juice and fresh herbs

1. Heat a splash of oil in a large pan. Cook the onion, stirring often, for a few minutes, then add in the garlic and continue to heat until the onion has softened.
2. Tip in the carrots and celery, then stir through the tomato puree and herbs. Stir to combine, then cook until the vegetables are softening (around eight minutes).
3. Now, pour in the chopped tomatoes, vegetable stock and 1 tbsp of aquafaba. Stir well, then add in the marmite and coconut sugar and cook for around half an hour, or until beginning to thicken and slightly reduce.
4. Stir through the white beans and warm through before seasoning to taste. Add more herbs, if desired, and a squeeze of fresh lemon juice.