Supercharge your immune system with these delicious, healthy recipes the whole family will love. Plus, they freeze well!
Consistently eating nutritious meals can go a long way to boost your immune system, giving your body the protection it needs.
These recipes can help you do just that. What’s more is that they can be prepared and kept in the freezer to be enjoyed later, saving you time, and extending meals.
CHICKEN AND VEGETABLE BROTH
The classic chicken broth is always a winner. Chicken is a great immune booster and source of protein. Make it a complete, healthy meal by adding your favourite vegetables. Keep it in the freezer for chilly days or when feeling under the weather.
Serves 4 – 6 people
For the stock:
1.5kg whole chicken
2 onions, roughly chopped
2 carrots, roughly chopped
4 sprigs of thyme
1 tsp whole peppercorns
1.5L water (or enough to just cover the chicken)
To prepare the chicken:
Place all ingredients into a large pot and bring it to a simmer. Simmer for an hour until the meat is tender and falling off the bone. Remove the chicken from the broth and set aside to cool. Strain the broth and reserve the liquid and set aside. Once the chicken has cooled, shred the meat off the bone and set aside.
To make the broth:
15ml Olive oil
2 Bulbs of garlic, sliced
3cm Ginger root, diced
2 Onions, roughly diced
2 Carrots, sliced
4 Baby marrows, cut into 1cm rounds
410g Butter beans, drained
Shredded chicken, leftover from stock
Reserved chicken stock
50ml Fresh cream (optional)
15g Italian parsley, finely chopped
50g Baby spinach, roughly chopped
Salt and pepper, to taste
In a pot over high heat, heat olive oil and braise garlic, ginger and onions. Once the onions have begun to soften, add the carrots, baby marrows, butter beans and shredded chicken. Stir well to combine and cook for 5 mins. Add the reserved stock and cover to cook the vegetables for about 15 minutes. With the soup on a slow boil, add the fresh cream (optional), chopped herbs and baby spinach leaves and stir through to combine.
Season to taste and serve. Blend the soup, if desired.
This soup freezes beautifully. You can also just make the stock and keep it in the freezer to add flavor to other soups.
CHILLI CON CARNE
Turn up the heat and your immune strength with spices known to bolster the immune system. This is a cost-effective chilli con carne that can easily be bulked up to fill more tummies with the addition of red kidney beans. Enjoy it with rice, in a wrap or on toast, topped with an egg.
Serves 6 people.
1 tbsp olive oil
3 garlic cloves, crushed
2 onions, finely chopped
500g beef mince
230g tomato paste
1 tbsp ground cumin
1 tsp smoked paprika
¼ tsp ground cinnamon
1 medium red chilli, finely sliced
400g tin chopped tomatoes
250ml beef stock
400g red kidney beans, drained
100g frozen garden peas
Salt and pepper, to taste
In a large pan over a medium-high heat, heat olive oil and add garlic and onions. Increase the heat and add the mince to the pan, making sure to break it up using a spoon, so it browns all over. Once the mince has browned, add tomato paste along with the spices and stir to combine. Cook for 2-3 minutes until fragrant.
Add tomatoes and beef stock, bringing to a simmer. Stir occasionally for 15 minutes until the beef is cooked through and the sauce has reduced. Add kidney beans and peas, giving a quick stir to combine. Season with salt and pepper to taste.
Serve with steamed rice, fresh coriander and a wedge of lime.
This is a great ‘make in bulk’ recipe; double up the recipe and freeze 1/2 for later.
DARK CHOCOLATE BLUEBERRY OAT MUFFINS
The high percentage of dark chocolate has great properties for boosting the immune system. The berries are high in vitamin C and the oats provide added fibre.
Makes 12 muffins.
2 large eggs
120g plain thick yoghurt
2 medium bananas, mashed
2 tsp vanilla essence
5ml ground cinnamon
5ml baking powder
2.5ml bicarbonate of soda
150g cake flour
½ cup blueberries, fresh or frozen
½ cup dark chocolate, broken into small pieces
Preheat the oven to 180°C. Prepare the muffin pan by greasing it and lining with muffin paper liners. In a large mixing bowl, add the eggs, yoghurt, bananas, honey and vanilla essence. Mix them until smooth. In a separate bowl, combine all the dry ingredients. Add the dry ingredients to the wet ingredients and whisk gently to combine.
Lastly, fold in the blueberries and the chocolate pieces, reserving some for garnishing. Spoon the batter evenly into the muffin cups, filling almost to the top.
Sprinkle the top with the remaining chocolate chunks and blueberries. Bake for 23-25 minutes or until a toothpick inserted into the centre comes out clean.
Allow the muffins to cool in the pan, then transfer to a wire rack to cool completely. Serve immediately or freeze them in an airtight freezer bag for up to 3 months.
If using frozen blueberries, toss them in a little cake flour to prevent them from bleeding or sinking to the bottom of the muffins.
BOOST YOUR FAMILY’S IMMUNE SYSTEM
Supercharge your immune system with these scrumptious recipes you can make with ingredients from Pick n Pay, Checkers and Game. Enjoy them now or later with freezer-friendly containers and bags from these retailers. Use your RCS Store Card and get up to 55 days interest-free*.
*Service and initiation fees apply.