Though Winter is beautiful in a sparkling, fairy lights and Christmas excitement kind of way, it’s also freezing and going out in public can feel like a game of ‘dodge the coughing person’. I live on a boat on a canal that ices over in the Winter, detest getting ill, and learned to manage money at an early age. As food plays a huge role in reducing stress and boosting the immune system, we need all the nutrients we can get while enjoying eating and without breaking the bank.
Here are my best lurgy-buster recipes which are very cheap, easy, full of protein, packed with nutrients and a huge boost to the immune system:
Vegetarian: No meat of any kind
Vegan: Same as above but with no animal products either. No dairy, no honey, no eggs etc.
Optionally = the recipe can be tailored for veggies or vegans by removing or substituting items.
1) Simple Greens (optionally vegetarian/vegan)
Serves 1-2 people.
An onion
3 garlic cloves
A pack of bacon
A can of green lentils*
Kale or other greens
Eggs (2 per person)
Seasoning
1) Chop the onion and garlic and fry at medium heat in a little oil until browning.
2) Cut the bacon into strips and add to the pan. Wait until almost fully cooked.
3) Add the lentils and stir.
*(or butter beans/chick peas/kidney beans- your cooked pulse of choice!)
4) Add greens in handfuls until you have the amount you like. Remember it shrinks so add more than you think you’ll need.
5) Top with poached or fried eggs and season
2) Huevos Rancheros* (vegetarian)
* “Ranch eggs”
Serves 2-3 people
An onion
3 garlic cloves
A can of mixed beans
A tin of chopped tomatoes
A bell pepper
2-3 sticks of celery
½ tsp cumin seeds
½ lime
Approx 1 tsp cayenne pepper
Fresh coriander to taste. (Approx 1 handful)
Eggs (2 per person)
Salt (optional)
1) Chop the onion and garlic and fry with the cumin seeds at medium heat in a little oil until translucent.
2) Finely chop the bell pepper and celery and add to the pan. Cook for a couple of minutes (add sweetcorn too if you like it).
3) Add the beans and tomatoes, turn the heat to simmer and add cayenne pepper (as much or little as you want- I like mine quite spicy), the lime and a good handful of fresh coriander. Stir.
4) Poach the eggs- traditionally, they’re done in the mixture (crack the eggs into the pan and leave to cook) but as I’m an ‘egg control freak’ I poach them on their own and add them afterward.
5) Sprinkle a few more coriander leaves on top and add a pinch of salt if you like.
3) Lentil stew (vegan)
Serves 2-3 people
You can use just about anything you want- my usual list is below but I often add extra stuff that’s in my fridge.
An onion
3-4 garlic cloves
A tin of chopped tomatoes
½ a cup of dried red lentils
2 sticks of celery
A large carrot
½ a bell pepper
Greens like kale or spinach
½ a lemon or lime
½ tsp dried chilli flakes
¼ tsp turmeric
A veggie stock cube.
1) Chop the onion and garlic and fry at medium heat in a little oil until translucent
2) Chop all the veg except greens, add to the pan and stir for a few minutes until softening. Add the tomatoes and lentils.
3) Pour a little water in and add the stock cube, chilli, turmeric and lemon or lime. Stir and bring to a boil, then turn it down to a simmer.
4) When everything is cooked through and the water is mostly gone, add the greens and serve as soon as they’re wilted.
In Summer, we tend to want lighter, cold food and smaller portions but as the weather grows colder, our bodies crave warm and substantial food that fills us up like the recipes above. Stay toasty and enjoy the Winter wonderland!
