Idag tipsar vår kostrådgivare och tränare Joanna om hur du kan boosta och ta hand om ditt immunförsvar lite extra under kommande höst och vinterperiod. Dessutom får du ett gott och hälsosamt recept som passar extra bra under “influensaperioden” och missa inte vårt HÖSTERBJUDANDE! Just nu får du en 5 dagars boostande måltidsplan som stärker immunförsvaret skapat efter dina behov när du bokar en kostrådgivningstimma.
It is even more important now to do anything to stay healthy. It is not only corona pandemic but this season is ”famous” for giving us some trouble with a regular flu and long, annoying colds.
You can do plenty of things to avoid getting sick but let’s focus on your diet! We all have to eat… There is no escape from that! So use it and give your body all the best nutrients that will make it strong and immune to all those viruses!
Some general tips from Daily Health Coach:
- Keep right proportions between carbs, fats and protein. Include products from each group on your plate.
- When choosing carbs – wild rice, buckweat, whole grain, millet, quinoa and vegetables are the ones that are best for you!
- Fats – best sources you can find in nuts and seeds, avocado, fatty fish or fish oil supplements, walnuts, flaxseed, rapeseed oil and olive oil. Don’t skip fatty fish as it has precious Omega 3 fats. 3 days a week is your goal and always make sure to buy MSC marked.
- Protein – fish ( again ), soy, legumes and beans, eggs, lean meat.
- Compose colourful meals.
- Include vegetables and fruits in each meal.
- Always add herbs and spices. Those with extra healthy properties are: turmeric ( together with black pepper and a little fat), cinnamon, cardamon, oregano, garlic, ginger, chilli and cayenne pepper.
- Choose cooking method that is not destroying all the vitamins – the most sensitive to temperature and cooking is vitamin C. At the same time vit. C is one of the best antioxidants!
- Avoid processed and refined products. If you are craving for some sweets, opt for fresh dates, dark chocolate, nuts and dry fruit.
- Very important for us who live in Sweden and don’t have much sunlight during the days. We need a daily Vit. D suppelement. Even if you eat fatty fish quite often, it is not enough. Vitamin D plays a big role in our immunsystem.
- Make sure you are doing your best and get one nutrition session that inlcudes personal advice and 5 day immune boosting meal plan, adjusted to your own needs!
Read more about our special offer Hösterbjudande!
With that said I give you a perfect ” flu season ” recipe. It has got it all – fatty fish, plenty of vitamin C, bags of antioxidants and fiber. Created by the great Jamie Oliver, loved by me.
Green tea roasted salmon
Free from dairy, gluten and nuts. Serves 2
Ingredients
- 150 g brown rice
- 1 x 500 g salmon tail, skin on, scaled, bone in, from sustainable sources
- 1 green tea bag
- sesame oil
- 1 clove of garlic
- 320 g mixed salad veg, such as carrots, cucumber, tomato, chicory
- 1 small ripe mango
- 1 lime
- low-salt soy sauce ( choose gluten free if you are allergic )
- 1 fresh red chilli
- 1 x 3cm piece of ginger
- 1 teaspoon sesame seeds
- ½ a punnet of cress
Method
- 1 x 500 g salmon tail, skin on, scaled, bone in, from sustainable sources
- 1 green tea bag
- sesame oil
- 1 clove of garlic
- 320 g mixed salad veg, such as carrots, cucumber, tomato, chicory
- 1 small ripe mango
- 1 lime
- low-salt soy sauce
- 1 fresh red chilli
- 1 x 3cm piece of ginger
- 1 teaspoon sesame seeds
- ½ a punnet of cress
- Preheat the oven to 180°C
- Cook the rice according to the packet instructions, then drain.
- Meanwhile, score the salmon skin 1cm deep at 2cm intervals and place in a snug-fitting baking dish (use one 300g fillet, if you prefer).
- Season it with sea salt and black pepper and the green teabag contents, then rub all over with 1 teaspoon of sesame oil, getting it well into the cuts. Peel and finely slice the garlic, then poke a slice into each cut.
- Bake for 25 minutes, or until cooked through (15 minutes if using a fillet).
- Prepare all your salad veg, chopping everything into bite-sized chunks or slices that will be a pleasure to eat.
- Slice the cheeks off the mango, then peel, slice the flesh and put it into a nice bowl with all the veg. Really squidge and squeeze all the juice out of the mango centre into a separate bowl, then squeeze in the lime juice and season to taste with soy sauce.
- Deseed, finely chop and add the chilli to make a dressing, then toss with the veg and mango.
- Peel and matchstick the ginger and put into a frying pan on a medium heat with 1 teaspoon of sesame oil and the sesame seeds. Fry for 2 minutes until starting to crisp up, tossing regularly, then stir in the rice and season to perfection.
- Snip the cress over the salad, and serve with the salmon and rice.
Enjoy!!!