Pack a (flavour) punch this autumn
Supporting our immune system doesn’t have to mean supplements and superfoods you’ve never heard of. Sometimes, it’s as simple as what you put on your plate.
To help you nourish your body from the inside out, our nutritionist James Vickers has created three immunity-supporting recipes you can whip up at home.
From a soothing miso soup, to a vibrant turmeric chicken traybake, and a golden butter bean and trout dish - these recipes are packed with immune-loving goodness and plenty of flavour.
Dig in! Discover feel-good food for your defences.
Dig in! Discover our feel-good food for your defences.
Miso tofu noodle soup
Ingredients for 2 portions
500g Dashi
150g daikon (use turnip or celeriac as a substitute)
75g shiitake mushroom
100g tofu
100g soba noodles
150g spinach
2 spring onions
1 carrot
2 tbsp soy sauce
2 tbsp Mirin
2 tbsp miso paste (white or red)
2 tsp white and black sesame seeds
Method
- Prep the vegetables before you begin cooking. Peel and finely slice the carrot and daikon into think rounds or matchsticks, clean and slice the mushrooms, cut the tofu into roughly 2cm cubes, wash and shred the spinach, trim and finely slice the spring onions.
- Prepare and cook the noodles according to the pack instructions. Once cooked, drain and set aside.
- In a saucepan, add the Dashi and bring it to a boil. Once boiling, stir in the soy sauce and mirin.
- Add the sliced carrot and daikon to the broth and simmer for 5 minutes. Then add the mushrooms and continue cooking for another 5 minutes, or until all the vegetables are tender.
- Stir in the miso paste until fully dissolved, then add the tofu and warm through for 2-3 minutes.
- Divide the cooked noodles between two bowls. Pour over the hot soup and vegetables.
- Top each bowl with shredded spinach, sliced spring onions and a sprinkle of white and black sesame seeds.
🥗 267 kcals 🥗 42g carbs 🥗 13g protein 🥗 5.75g fat 🥗 6.8g fibre
Ingredients for 2 portions
500g Dashi
150g daikon (can use turnip, celeriac as a substitute)
75g shiitake mushroom
100g tofu
100g soba noodles
150g spinach
2 spring onions
1 carrot
2 tbsp soy sauce
2 tbsp Mirin
2 tbsp miso paste (white or red)
2 tsp white and black sesame seeds
🥗 267 kcals
🥗 42g carbs
🥗 13g protein
🥗 5.75g fat
🥗 6.8g fibre
Turmeric chicken traybake
Ingredients for 4 portions
4 chicken breasts
4 large garlic cloves
4 sweet potatoes
2 red peppers
2 red onions
2 lemons
1 chilli
8 sprigs of fresh mint
240g tenderstem broccoli
300g thick yogurt
4 tbsp olive oil
3 inches of ginger
2 tsp turmeric
2 tsp cumin powder
2 tsp ground coriander
1 tsp chilli powder
Method
- Prep the chicken by flattening slightly or butterfly the chicken breasts. Crush the garlic cloves and grate the ginger and set aside. Then, halve and cut the red onion into wedges and the red pepper into large chunks. Microwave - or blanch - the sweet potatoes for 5 minutes to soften slightly, then cut into 1-inch pieces. Lastly, finely chop the mint and thinly slice the chilli.
- Mix the flattened chicken breasts with the crushed garlic, grated ginger, turmeric and 1 tbsp of olive oil. Leave to marinate for at least 1 hour, or ideally overnight.
- Preheat the oven to 180°C. In a large baking tray (40cm x 30cm) add the sweet potato chunks, red onion wedges, red pepper pieces, and Tenderstem broccoli. Drizzle with the remaining olive oil and sprinkle over the cumin, chilli powder, and ground coriander. Mix well and bake for 10 minutes.
- Remove the tray from the oven and place the marinated chicken breasts on top of the vegetables. Return to the oven and bake for 15–20 minutes, or until the chicken is cooked through.
- While the tray bake is cooking, mix the chopped mint with the thick yoghurt and the juice of half a lemon.
- Once cooked, remove the tray from the oven, squeeze over the remaining half of the lemon, and serve with a dollop of the mint yoghurt dip. Top with sliced chilli if you like a bit of heat and enjoy.
🥗 650 kcals 🥗 50g carbs 🥗 60g protein 🥗 23g fat 🥗 10g fibre
Method
- Take a heavy bottomed pan preferably stainless steel, and place over a medium heat.
- Add the vinegar and two cinnamon sticks to the pan and bring to a simmer for 3-5 mins to cook off the vinegar (watch your eyes!). Then add both types of sugar to the pan and allow it to dissolve.
- Give the blueberries a good rinse under running water to remove any flowers/stalks and dirt.
- Lower the heat and add the blueberries and vanilla extract (this can be a good quality extract or a vanilla pod cut in half and scored lengthways). Allow it bubble away gently for another 5 minutes. Gently swirl the pan occasionally to move the berries (avoid stirring as this may squash them or remove the skins).
- When the pickling liquor has thickened remove the pan from the heat and allow to cool at room temperature.
- When cooled transfer to a kilner style or sealable jar (this has to be clean but not sterilised unless they are going to be kept for longer than 3 months out of the fridge). Place in the fridge overnight and then use. Makes a great accompaniment to goats cheese or even in drinks.
Golden butter beans with trout
Ingredients for 2 portions
2 trout fillets
400g butter beans
½ sweetheart cabbage
1 small white onion
1 tbsp capers
1 tsp wholegrain mustard
1 tbsp fennel seeds
2½ tbsp olive oil
Handful of parsley
Method
- Begin thinly slicing the onion and cut the sweetheart cabbage in half down the middle. Then, finely chop the parsley.
- Place a saucepan over medium heat, add ½ tbsp of olive oil and the sliced onion and fennel seeds. Cook until the onions are soft and translucent.
- Tip in the butter beans, including the liquid from the can. Add the wholegrain mustard and gently stir. Season with salt and pepper, bring to a simmer and let it bubble gently.
- In a frying pan, heat 1 tbsp of olive oil over medium heat and place the cabbage cut side down. Fry for 2-3 minutes, then flip to the other cut side and repeat. Remove from the pan, set aside and cover to keep warm.
- Return the pan to the heat and increase to medium-high and add the remaining olive oil. Season the trout fillet and place them skin side down in the pan. Press the corners down gently if needed. After 3-4 minutes, or when it has changed colour about a third of the way up the fillet, flip it over and cook for another 1-2 minutes. Add the capers to the pan during the last minute of cooking.
- Return to the simmering butter bean pan and lightly squash the beans to thicken the sauce.
- Serve the butter beans on two plates, topped with the trout fillets and cabbage. Sprinkle over the chopped parsley to finish.
🥗 700 kcals 🥗 49g carbs 🥗 33g protein 🥗 20g fat 🥗 20g fibre
Ingredients for 4 portions
4 chicken breasts
4 large garlic cloves
4 sweet potatoes
2 red peppers
2 red onions
2 lemons
1 chilli
8 sprigs of fresh mint
240g tenderstem broccoli
300g thick yogurt
4 tbsp olive oil
3 inches of ginger
2 tsp turmeric
2 tsp cumin powder
2 tsp ground coriander
1 tsp chilli powder
🥗 650 kcals
🥗 50g carbs
🥗 60g protein
🥗 23g fat
🥗 10g fibre
