Boost Your Immune System With These Nutritious Meals

Boost your immune system with these nutritious meals

- Carmen Niehaus

One of the biggest challenges during lockdown is to keep your loved ones safe and strong. Give them a boost by preparing wholesome meals packed with nutritious ingredients to help improve their immune systems.

Mindful Eating, a new cookbook out now, will help guide you through this tricky time.

In these recipes you won’t find the strange ingredients that you usually see in health food cookbooks. Instead, this is a clever combination of fresh ingredients you can find in normal shops, and kitchen staples.

The dishes are loaded with flavour mainly by adding spices and herbs.

ASIAN-STYLE CHICKEN

Ideal with a side salad, roast veg and rice or quinoa, and broccoli.

SERVES: 4-6 PREPARATION: 25 MIN COOKING: 45 MIN

• 2 large spring onions, diced
• 1 small red, yellow and green bell pepper each, deseeded and diced
• 5-6 chicken fillets or 9 drumsticks and thighs
• 30ml (2T) olive oil
• 60ml (¼c) hot water chopped fresh coriander and spring onion for garnishing

SAUCE

• juice of 1 lime
• 60ml (¼c) soy sauce
• 30ml (2T) honey
• 30ml (2T) olive oil
• 2,5ml (½t) crushed garlic
• 17ml (1 heaped T) sesame seeds
• 2,5ml (½t) salt
• 2,5ml (½t) freshly ground pepper
• 2,5ml (½t) crushed fresh ginger (optional)
• handful of chopped fresh coriander

Preheat the oven to 200°C. Grease an ovenproof dish with nonstick spray.

1 Arrange the diced spring onions and bell peppers in the ovenproof dish.

2 Brush the chicken pieces with the olive oil and arrange on top of the onions and peppers.