the powers of food and medicine...overnight super food breakfast bowl ingredients: l 1 cup whole...
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The powers of food and medicine
www.embracingnutrition.co.uk
Immune Support
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CONTENTS
Cupboard ideas 02
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Keep in the freezer ideas 03
Teas to support your health 03
Herbs and spices to keep in the cupboard
04
Breakfast ideas 05
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Smoothies 07
Immune supporting soup 09
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We are learning more and more than 70-85 % of your immune system comes from
your gut, so by increasing gut healing foods, supporting gut and liver health, you
support your immune system.
Cupboard ideas
£ Edamame noodles
£ Packets of nuts and seeds
£ Sesame seeds
Ways to increase your diet and nutrients from the cupboard and freezer if Rain bow
fresh if harder to find.
£ Blueberry concentrate juice
£ Spirulina powder (organic)
£ Nut milks – coconut milk / almond milk / cashew / hazelnut / oat milk
£ Cacao powder
£ Coconut oil
£ Protein powder
£ Flax seeds
£ Brazil nuts (3 per day to support selenium intake)
£ Cashews (you can make cashew cheese sauce with these)
£ Cherry concentrated juice
£ Pumpkin seeds (contains zinc to support immune health)
£ Avocado oil
£ Pomegranate concentrate
£ Dried Goji berries
£ Chia seeds
£ Walnuts 3 per day provides a nice source of essential fatty acids)
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Keep in the freezer ideas
£ Make apple stew and freeze portions to pull out for breakfast or dessert to have
with sprinkled cinnamon. Apple stew has been seen to calm and nourish the
gut lining.
£ Frozen fruits
£ Frozen Avocado
£ Frozen Berries (açai/ blackberries / blueberries)
£ Make portions of ratatouille (onion, courgette, peppers, celery, garlic, ginger,
aubergine) and freeze portions
£ Nuts and seeds if they have whizzed up to reduce oxidation
£ Frozen vegetables – broccoli, spinach, edamame beans, peppers
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Teas to support your health
£ Turmeric tea – helpful for anti-inflammatory processes
£ Echinacea tea – supports the immune system (avoid echinacea with
autoimmune disease)
£ Nettle tea – liver loving and supporting
£ Camomile tea – is calming and can support the immune system
£ Ginger tea – supports anti-inflammatory processes
£ Green tea – contains EGCG which is a powerful anti-oxidant to support your
immune health
£ Liquorish tea – known to nourish your adrenal glands in this time of stress! Your
adrenal system is intricately linked with your immune system. When you are
stressed and your adrenals are worn down, your immune system is more
vulnerable. Helping support your adrenals and stress response is a great way
to support your immune system! Plus, liquorice has been shown to enhance
immunity more directly by boosting immune system chemicals that help
ward off viruses. Nb do not use with high Blood pressure
£ Elderberry tea and echinacea – immune support
Avoid the constant drip of de-hydrating caffeinated tea and swap to:
Immune Support
£ Turmeric - use in as many dishes as you can as the active ingredient curcumin
is anti-viral, anti-fungal, anti-inflammatory. Since inflammation can be at the
root of many diseases, being anti-inflammatory is an extra bonus.
£ Oregano - is a great one for immune benefits. It's high in vitamins A, C, E, and K,
all of which are good for your immune system, and has anti-inflammatory,
anti-microbial, and anti-fungal effect
(try for organic where possible to reduce pesticide exposure which places more stress
on the liver and body)
£ Ginger - is historically one of the most common substances used to help with
colds and flu being anti-inflammatory. It's a powerful agent in helping ward off
and dispel nausea and sickness also.
£ Coriander - is a wonderful source of dietary fiber, manganese, iron and
magnesium as well with immune boosting properties and promotes liver
health. In addition, coriander leaves are rich in Vitamin C, Vitamin K and protein!
£ Basil, Thyme, Rosemary all contain antioxidants and anti-inflammatory
compounds that have benefits for gut and liver health
£ Garlic (fresh is always better but if you have run out, use granules or a jar of 'lazy
garlic')
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Herbs and spices to keep in the cupboard
Immune Support
Overnight super food breakfast bowl
Ingredients:
l 1 cup whole rolled oats (not instant), preferably organic
l 1 tablespoon chia seeds
l 2 tablespoons hemp seeds
2. Cover and let sit overnight in the refrigerator.
l 1/2 teaspoon of raw honey,
l 1 1/2 cups unsweetened almond milk, or non-dairy milk of your choice
3. Top with fruit, serve cold or warm through in a saucepan
on the stovetop if desired.
Directions:
4. Add a splash of almond milk before eating if desired.
1. Combine all ingredients in an airtight glass container,
such as a mason jar, and store in the refrigerator.
l 1/4 cups berries
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Brew a nettle tea, and add in a Slice of Ginger, a slice of lemon and a teaspoon of
Manuka honey
START THE DAY the nettle way
Breakfast ideas
Immune Support
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Ingredients
(Good for breakfast, snack or pudding)
Instructions
2. Add chia seeds and whisk once more to combine. Then cover and refrigerate
overnight, or at least 3-5 hours (until it's achieved a pudding-like consistency).
It may also be helpful to give the mixture an extra whisk/stir once it has been in
the refrigerator for 30-45 minutes.
1. To a small mixing bowl add cacao powder (sift first to reduce clumps), maple
syrup, ground cinnamon, salt, and vanilla and whisk to combine. Then add a
little dairy-free milk at a time and whisk until a paste forms. Then add remaining
dairy-free milk and whisk until smooth.
3. Leftovers keep covered in the fridge for 4-5 days, though best when fresh. Serve
chilled with desired toppings, such as fruit, granola, or coconut whipped cream.
Chia seed overnight pot
l 1/2 tsp ground cinnamon (optional)
l 45-75 ml maple syrup
l 24 g cacao powder or unsweetened cocoa powder
l 1 pinch sea salt
l 1/2 tsp vanilla extract
l 96 g chia seeds
l 360 ml Almond milk (or light coconut milk for creamier texture!)
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l Cinnamon
l Organic coconut milk
l Kiwi
l Banana
l Spirulina (get a clean organic)
l Vanilla protein powder (e.g. Nutri ultrameal)
https://naturaldispensary.co.uk/products/UltraMeal_Vanilla_630g_14_serving
s-2505-0.html
Super spirulina
Spirulina is known for its antioxidants and nutrient-dense food, being packed full of
vitamins, including vitamins A, C, E and B vitamins, and host of minerals such as
calcium, magnesium, zinc and selenium.
Help to protect your cells and tissues from damage and boost your immune system
l Blueberries
Smoothies
Immune Support
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l 2 tablespoons Peanut butter for protein
l Brew echinacea and elderberry tea and use the water
l Frozen Avocado
Frozen / cupboard goody smoothie
l Frozen spinach
l Frozen berries (Acai berries/ blueberries/ raspberries)
l 1 teaspoon Turmeric paste or powder
l 1 scoop of Vanilla protein powder
l 2 teaspoons of cocoa
l If you can't get hold of fresh fruits but you still want a boost
l Coconut milk
l 1 Apple – chopped and cored
l Handful of Kale – fresh or frozen
l Coconut Water
l ½ Avocado – peeled and chopped
l Optional for an extra boost:
l Teaspoon of Turmeric Powder (more if you can tolerate)
o Mint
l 1 Kiwi
l 3 oranges peeled and de-seeded
o Matcha Powder
o Coconut kefir if you wish for creamy texture
o Lime
The power button Booster
Immune Support
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Kale – Where to begin with describing the powerhouse that is kale. It's packed full of
iron, which is essential for your body working at its ultimate level, along with being a
great source of vitamins and antioxidants
Turmeric – probably best known for its ability to fight inflammation, turmeric contains
a powerful antioxidant called curcumin which is responsible for this decrease in
inflammation that is oftentimes found to be related to various illnesses.
Bok Choy – it is very high in Vitamin A, which is essential for a properly functioning
immune system, while also containing high amounts of vitamin C, an antioxidant that
shields the body from free radicals.
Garlic – eating garlic can actually boost the number of virus-fighting T-cells in your
bloodstream. It also contains alliin which converts to allicin, which is believed to be the
major antibacterial compound in garlic.
Recipe:
You can use chicken bone broth to base it on but if you wish it to be vegan:
Mushrooms– the soup can be made with a mushroom broth (simmering mushrooms
for an hour+) and mushrooms are a power food that contains Ergothioneine, a
powerful antioxidant that helps to eliminate free radicals. They're also a powerful
source of Vitamin D.
Coconut Oil – contains two important anti-viral compounds, lauric acid and caprylic
acid. Together these help ward off bacterial and viral infections.
Immune supporting soup
What's in This Immune-support Soup
l Coconut oil
l 1 large yellow onion, chopped
l 6 garlic cloves, minced
l 2 celery stalks, sliced
l 1 1/2 tsp sea salt
l optional: 1 tablespoon freshly grated
ginger
l 1/4 tsp black pepper
l 12 cups water
l 1 lb shitake mushrooms
l 4 heads baby bok choy, bottoms
chopped off
l 1/2 head kale, chopped
l 1 tsp turmeric
Immune Support
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Green goddess soup
Green Goddess Immune Boosting Soup ~ this nourishing soup is the cold weather
equivalent to your power smoothie.
l Garlic: helps to fight infections.
l Black pepper: like cayenne it helps calm inflammation
l Chicken stock: It provides hydration, clears clogged passages, supports the
gut lining and reduces inflammation
l Spinach and other dark leafy greens: high in Vitamin C and antioxidants to
help to fight infections.
l Lemon juice: citrus fruit is high in Vitamin C, which boosts the immune
system by helping to produce white blood cells to fight off infections.
l Broccoli: rich in anti-oxidants.
l Ginger: helps to fight inflammations and toxins
l Turmeric: an anti-inflammatory spice
l Cayenne: a powerful anti-inflammatory boost
l Wasabi: helps to relieve congestion.
l Pumpkin seeds: high in Zinc for strengthening the immune system.
l Coconut milk: provides Vitamin C, anti-oxidants
l Coconut yogurt / kefir: has gut supporting probiotics.
Some other immune boosting ingredients you can add if you like ~
l Bell peppers: these powerhouses have even more Vitamin C than citrus
fruit (red peppers have the most.)
l Cauliflower or Brussels Sprouts, rich in anti-oxidants just like broccoli.
l Carrots: the Vitamin A helps build immunity.
l Mushrooms: antiviral, antibacterial, and anti-oxidant.
Immune Support
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l 1/4 tsp Cayenne Pepper
l 1/4 cup coconut Yogurt, thinned with coconut milk to drizzling consistency
(use coconut milk for vegan)
l 1/4 tsp wasabi powder (optional)
Ingredients (aim for organic wherever possible)
l 3 handfuls (about 3 cups) Of Salad, Baby Spinach or Super Greens Blend
l 1/4 tsp Ground Turmeric
l squeeze of fresh lemon or lime juice
l 2 Tbsp fresh ginger, sliced
l pinch salt
l black pepper to taste
l chia seeds
l Broccoli florets, lightly steamed
Instructions
l 1/2 cup coconut milk
1. Put the first 11 ingredients into a high-speed blender and blend until smooth
and steaming hot.
l 1 clove of Whole Peeled Garlic
l 1 cup Chicken Broth (or Vegetable Broth)
Garnish
2. Pour into a bowl and garnish with broccoli florets, a swirl of yogurt, and chia
seeds.
Immune Support
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Chicken bone broth
https://www.abelandcole.co.uk/organic-chicken-carcass-1kg-avg
(Abel&Cole do chicken carcass with some meat on)
About 3 lbs chicken bones (raw or previously cooked like a roast chicken)
l 4 stalks of celery
l 2 tsp herbs de provence (optional)
l 1 medium onion, chopped into large chunks
l 1 Tbsp apple cider vinegar
l 1 Tbsp minced garlic
l 1 Tbsp sea salt
l 4 bay leaves
l Make sure there is enough water to cover the bones by 2 inches (about 3 quarts)
l Ginger root
l Fresh parsley
DIRECTIONS
3. Transfer the bones, bay leaves, onion, and leftover garlic from the broth to a bowl
using a slotted spoon. Allow them to cool before throwing them away.
1. Combine the bones, apple cider vinegar, garlic, and 2-3 bay leaves, (include any
veggies or herbs you like – onions, carrots, celery, fresh Parsley chopped or 2 tbsp
dried parsley, 1-2 tsp sage, 1-2 tsp rosemary, 1-2 tsp thyme in a slow cooker, instant
pot or large sauce pan with lid. Pour enough water on top to cover the bones by
about 2 inches (but don't overflow your pot! Make sure you leave at least an inch
of space from the top.) Secure the lid. For a SLOW COOKER, cook on LOW for 8 - 24
hours.
Fresh broth will last about 5-6 days in the fridge or freeze the leftovers in ice cube trays
or small pots / jam jars and store in the freezer for later use!
4. In batches, transfer the broth from your pot to a large bowl by straining it through
a wire mesh sieve. Allow to cool in the bowl slightly before transferring to glass jars
to store in the refrigerator.
Please note: slow cooked chicken bone broth increases in histamine, if you know you
have intolerances to histamine please avoid or cook for only short period of time.
2. For the INSTANT POT, press manual and set the timer to 90 minutes. Once it's done
cooking, allow the pressure to come down for about 10-15 minutes before quick
releasing the steam (you could also let the pressure naturally release on its own).
For your large saucepan with lid on, get as best a seal as possible to keep the
steam and goodies in.
Immune Support
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While a vegan “bone” broth might be a misnomer — this alternative is built with plant-
based ingredients that boast of the same anti-inflammatory, gut-healing,
antioxidant-boosting, joint-healing properties — without the bones.
Mushrooms
I used both fresh mushrooms and . Shiitake mushrooms dried shiitake mushrooms
(dried or fresh) contain numerous amino acids, vitamins, and minerals that are great
for nourishing the gut and boosting the immune system. Mushrooms also give the
broth its distinctive umami flavour. It's totally worth it to make that trip to a speciality
grocery store just for them.
Vegan Bone Broth
This vegan bone broth is made from a combination of vegetables, mushrooms,
seaweed, herbs, and aromatics. It results in a broth that is dense and robust, with a
delicious flavour that is comforting and healing. This is the perfect recipe to have in
your arsenal when you just want to curl up with something warm, or give your system
a reset after falling off the wagon too many times.
Immune Support
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As for seaweed: use dried , , or even nori — whatever's easily available kombu wakame
for you. Just one sheet of dried seaweed, or a handful of wakame adds a host of
minerals and other collagen-boosting nutrients to the broth. It's rich in B vitamins and
is an incredible natural source of Iodine. Seaweed also contains collagen-boosting
properties; essential when you're making a vegan version that doesn't contain the
same amount of collagen as one with bones. It also gives the broth a “sea” flavour
without any fish sauce.
Seaweed
Anti-Inflammatory Flavour Enhancers
I added whole black peppercorns, ginger, and turmeric that give the broth anti-
inflammatory properties; along with leafy greens and herbs. You can also add in
kitchen veggie trimmings and peels to eliminate kitchen waste.
As the broth simmers, all the vitamins and minerals are released into the water, and a
long cooking time ensures the flavours meld together.
My pro tip: make double the recipe, because it's so good it'll go fast. Though you start
with a large amount of water, you lose a lot of the liquid as it simmers away. You'll want
to make a big batch and keep this stored in the fridge.
• Salt, lime juice, red chilli flakes to taste
Serves: 4-6 cups
• 1 large handful parsley
• 1 head of garlic
• 2 stalks celery, chopped + greens kept separately
• 1 cup button or cremini mushrooms, halved
INGREDIENTS
• A few pieces dried seaweed (kombu, wakame, or nori)
• ½ teaspoon whole black peppercorns
• 4 tablespoons extra virgin olive oil
• 2 inch nugget of ginger, sliced
• 1 medium onion, quartered
• 1 carrot, roughly chopped
• 1 leek, roughly chopped
• 2 bay leaves
• ½ cup dried shiitake mushrooms
• A small piece of turmeric root (optional)
• 1 large handful coriander leaves and stems
Immune Support
1. Slice the head of garlic crosswise. Keep half aside; separate cloves from
remaining half, peel and roughly chop.
4. Reduce to a simmer and add in the herbs: celery leaves, parsley, and
coriander. Let the broth simmer for about 30 minutes, or until reduced by half.
2. In a large deep-bottomed pan, heat olive oil over medium-low heat. Add the
chopped garlic and cook for a couple of minutes, until lightly browned and
fragrant. Place ginger, onion, carrot, celery stalks, and leek in the pan and
sauté for 5-8 minutes.
3. Add 12 cups water along with the half head of garlic, mushrooms, dried
shiitake mushrooms, seaweed (if using), bay leaves, black pepper, and
turmeric and bring to a boil.
INSTRUCTIONS
6. Divide broth into bowls or mugs. Season with some red chilli flakes if desired.
Sip as it is, or add in cooked noodles, tofu, veggies and herbs (mushrooms,
bok choy, scallions, coriander etc) to make a noodle bowl. You can also use
the broth as a base for other soup recipes.
5. Season generously with salt and lime juice. Use a slotted spoon to fish out
herbs and veggies, and then strain the broth through a fine mesh sieve into a
clean pot.
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Vegetables harness so many amazing powers to impact and better our health.
Cabbage is of particular interest with so many benefits and so many ways to eat it.
Immune Support
The humble Cabbage
l Use cabbage water – boil the cabbage in water for 1 hour with a lid on and use
the water for gravy's or smoothies
A cruciferous vegetable that comes in many colours, is low in calories, but high in
nutrients, including vitamin C — a powerhouse for immunity!
l Grate or slice finely and use raw in homemade coleslaw with soya / coconut
yogurt and mustard dressing
l If you have a juicer you can juice cabbage with carrots, apple, ginger and drink
l Use as fermented version - it is even better for your immune system and
digestive tract when it's fermented in the form of sauerkraut or kimchi.
Fermented foods support the healing your gut lining and digestion and given
your gut houses 70-85% of your immune system cells this means fermented
foods help to boost your immunity.
l Use lightly steamed cabbage leaves as rolls
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Fermented foods mean they are rich in enzymes that support the immune system,
help with digestion, and keep the PH of the gut in an optimum balance
Great for the gut and tastes buds and can be made at home.
Green apple and black garlic Kimchi
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Serves 8
Preparation time 1 hour (plus 3-5 days of fermenting)
l Chinese (napa) cabbage – 1kg cut into 2cm segments
l 85g salt
l 3 red chillies
l 1 tsp grated fresh ginger root
l 2 black garlic cloves (or whatever garlic you have)
l 1 finely chopped regular garlic
l 1.5 tsp coconut nectar
l 3 tbsp clean filtered water
l 300g daikon (winter radish) cut into matchsticks
l 1 green apple, cut into match sticks
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5. Carefully press down the mixture to release any air bubbles and create a tight
packed column. Leave about 3cm space at the top o0f the jar and make sure
the mixture is submerged by the liquid
3. In a blender, make a paste from the chillies, ginger, black garlic, regular garlic,
coconut nectar and water
9. Check the fermentation every day and remove the lid to release the air
bubbles and pressure in the jar. Remember to loosely leave the jar again
aftewards
6. Seal the jar loosely (tightly sealed jars can explode when opened)
7. Store in cool dry place in a bowl to catch any overflow.
8. Leave ferment for 3-5 days
1. Combine the cabbage with the salt, rubbing in the salt for 5 minutes, all wot
stand for 1 hour
4. Mix cabbage, paste, apple, daikon in a large bowl. Transfer into a 1.5L jar with
well-fitting lid
2. Put eh cabbage in the colander and rinse 3 times t o thoroughly rinse out the
salt. Leave in the colander for 20 minutes
Method:
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