Immune boosters

Fruit and veg - They contain a wealth of antioxidants which,  studies show, can help boost your immune function.

Freshly crushed garlic - A source of allicin and other sulphur compounds that increase resistance to infection.

Chicken soup - Research shows it may have anti-inflammatory effects, benefiting inflamed sinuses.

Sunflower seeds - A great source of vitamin E which may help prevent age-related declines in immune function.

Bio yoghurt and probiotic drinks - Contain beneficial bacterial thought to positively influence the immune system.

Canned pilchards - A rich provider of vitamin D. Low levels of vitamin D may be linked to colds and flu.

Citrus fruits and juices - A  good source of vitamin C, which helps fight infections.

Lean steak - Good source of zinc for healthy immune system.

Rise and Shine yoghurt shake

Serves 1; Per serving: 156 cals, 1.5g fat

Ingredients

• 75ml low-fat “bio” plain yoghurt
• 120ml skimmed milk
• 1/2 a ripe banana
• 1/2 a cup of blueberries
• 2 tablespoons orange juice

To make

(1) Peel and roughly chop the banana.

(2) Whizz the banana with all the other ingredients for 30 to 60 seconds using a hand blender or the liquidiser attachment of your food processor.

Gingery carrot salad

Serves 4; Per serving: 150 cals, 3.8g fat

Ingredients

• 450g carrots, cut diagonally into thin slices
• 2 tablespoons cider vinegar
• 1 tablespoon extra virgin olive oil
• 2 teaspoons granular sweetener (e.g. Canderel)
• 1 clove garlic, crushed
• 1/4 teaspoon ground cumin
• 1/4 teaspoon powdered cinnamon
• 1 teaspoon grated fresh ginger root
• Pinch of cayenne pepper
• 1/2 cup raisins

To make

(1) Boil the carrots for about 3 minutes until just tender. Rinse with cold water, drain well and set aside.

(2) In a large bowl, whisk together the vinegar, olive oil, sweetener and garlic. Add the cumin, cinnamon, grated ginger and cayenne pepper.

(3) Toss the carrots and raisins together in the dressing. Cover and refrigerate for at least four hours.

Colourful fruit kebabs

Makes 6; Per kebab: 25 calories, negligible fat

Ingredients

• Half a cantaloupe melon
• 12 small strawberries, hulled
• 3 kiwis
• 12 seedless grapes
• 2 satsumas, mandarins or clementines

To make

(1) Wash and prepare the fruit, cutting the melon and kiwi into cubes.

(2) Thread the fruit on to bamboo skewers and eat.

Warming chicken soup

Serves 2; Per serving: 167 cals, 6g fat

Ingredients

• 1 carrot
• 2 tablespoons diced celery
• 2 tablespoons chopped onion
• 1 teaspoon butter
• 1 pint (568ml) chicken stock
• 100g diced cooked chicken
• 1/4 teaspoon dried marjoram
• 1/4 teaspoon dried thyme
• Grind of black pepper to taste
• Handful of “straight to wok”-style  noodles
• 1 teaspoon very finely chopped fresh parsley

To make

(1) In a large saucepan, sauté the carrot, celery and onion in the butter until starting to soften.

(2) Stir in stock, chicken, pepper and herbs. Bring to boil.

(3) Reduce heat and simmer until the vegetables are tender (about 10 minutes).

(4) Two minutes before the end, add the noodles.

(5) Serve straight away, sprinkled with the parsley.

Pasta with tomatoes and roasted garlic

Serves 6; Per serving: 343 cals, 12g fat

Ingredients

• 6-8 medium fresh tomatoes coarsely chopped
• Salt and pepper to taste
• 1/2 teaspoon each of dried basil, oregano and rosemary
• 3 tablespoons extra virgin olive oil (plus a little extra for roasting the garlic cloves)
• 4 tablespoons finely grated
• Parmesan cheese
• 500g dried linguine
• 4 fat garlic cloves

To make

(1) First (you can do this in advance) roast the garlic after removing the paper skins from the whole cloves. Place them in an oven-proof dish, drizzle with a little oil and season with salt and pepper. Roast at 180C (Gas Mark 4) for approximately 30 mins or until the garlic is soft and is easily pierced with a fork. After the garlic has cooled, mash with a fork until smooth.

(2) Chop the tomatoes and place in a medium-size bowl, adding the herbs and a little seasoning to taste. Stir in the roasted garlic and olive oil. Set aside.

(3) Meanwhile, boil the pasta until it is cooked but still has bite. Drain, return to the pan and stir the tomato mixture through the hot pasta until thoroughly mixed and warmed through.

(4) Sprinkle with grated Parmesan and serve.

Source: Daily Mirror