Ace-Immunity

Nutrition: Recipes to boost your immune system

Strengthen your body’s defence systems and tickle your taste buds with these delicious immune boosting dinners from Kirsten Hartvig

Strengthen your body’s defence systems and tickle your taste buds with these delicious immuneboosting dinners from Kirsten Hartvig
These mouth-watering dishes from Eat To Boost Your Immunity by Kirsten Hartvig (£12.99, Duncan Baird Publishers) will stimulate your immune system and supply your body with the nutrients it needs for optimum wellbeing.

“When it comes to maintaining good health, the immune system is the body’s most precious asset,” explains Kirsten. “Good health involves paying attention to body, mind and spirit. The immune response is the fundamental physical process of healing – and that health and healing are encouraged and enhanced by good food.”

ASPARAGUS ASIAN-STYLE

SERVES 4

1 bunch of asparagus, ends cut off
2 tbsp of olive oil
1 tsp of cumin powder
1 stalk of lemongrass, finely chopped
2.5cm piece of fresh ginger root, finely chopped
3 medium carrots, cut into julienne strips
1 bunch of spring onions, sliced
1 red pepper, deseeded and finely sliced
2 tbsp of tamarind paste, dissolved in 250ml of hot water
1 handful of bean sprouts
2 tbsp of soy sauce
1 tbsp of maple syrup
1-2 tbsp of lemon juice
Sea salt and freshly ground black pepper to taste

Cut the asparagus into five cm pieces and set aside. Heat the oil in a wok, add the cumin, lemongrass and ginger, and stir fry for a few seconds.
Add the asparagus, then the carrots, spring onions and red pepper. Stir-fry for another five minutes.
Add the dissolved tamarind paste. Simmer until the asparagus is cooked then add the beans sprouts, soy sauce, maple syrup and lemon juice.

Chef’s tip

Serve this mouth-watering dish with rice or noodles for a tasty substantial lunch or light evening supper

“Asparagus can help ease the pain of rheumatoid arthritis”

TEMPEH KEBABS

SERVES 4

Dried mushrooms should be rinsed and then soaked for half an hour before use

200g of tempeh, cubed
1 courgette, thickly sliced
1 lime, in wedges
8 garlic cloves
2 corn cobs, cut into chunks
16 cherry tomatoes
1 aubergine, diced
450g small new potatoes cooked

For the marinade:

2 tbsp of lemon juice
2 tbsp of sherry
2 tbsp of olive oil
1 tbsp of soy sauce
2 garlic cloves crushed
4 tbsp of tomato ketchup

Place the kebab ingredients in a bowl. Add the marinade ingredients and mix well. Leave covered for a couple of hours, stirring occasionally.
Divide the mixed ingredients between eight barbecue skewers. Brush with the leftover marinade and under a hot grill for about 10 minutes, turning from time to time.

Chef’s tip

Why not try serving these delicious kebabs with a side of couscous or with fragrant steamed rice?

“Make sure you buy organic tempeh as some soya crops have been genetically modified”

SHIITAKE WITH SEA VEGETABLES

SERVES 4

150g of dried sea vegetables (iziki)
3 tbsp of olive oil
250g of fresh shiitake mushrooms, cut into strips
125g of asparagus
4 carrots, cut into julienne strips
1 bunch of spring onions
200ml of vegetable stock
1 tbsp of soy sauce
2 tbsp of toasted sesame seeds

Rinse the iziki, soak in warm water for 30 minutes, then rinse again. Next, finely chop the spring onions.
Heat the oil in a wok, add the iziki, then the mushrooms, asparagus, carrots and spring onions.
Stir-fry for a few minutes, then add the stock, sherry and soy sauce. Simmer gently for 10 minutes. Season to taste and top with toasted sesame seeds.

Chef’s tip

Dried mushrooms should be rinsed and then soaked for half an hour before use