Eat To Beat... Colds & Flu

Ward against bugs this season with these delicious immunity-boosting recipes…

Now the coldest months are approaching, it's tempting to hunker down with a steaming bowl of mashed potato or curl up on the sofa with a creamy hot chocolate. However, loading up on carbs and sugar will do you no favours if you're looking to boost your immunity. These warming meals will bring comfort and a whole host of bug-banishing nutrients to help you stay well this season.

Smashed avo toast with soft-boiled eggs

Eggs are protein-rich and one of the few foods that contain vitamin D. This dish will banish midmorning munchies, too.

Serves 4

4 eggs

2 avocados

Juice of half a lime

8 slices of soda bread

1 Boil eggs in a pan of hot water for 7 mins to give a lightly-set center. Meanwhile, stone avocados and peel and quarter them.

2 Put avocado flesh in a bowl and season generously. Squeeze over the lime juice and mash well with a fork.

3 Toast soda bread slices and peel eggs.

4 Spread mashed avocado on the toast, halve the eggs then sit them on top.