No 'Magic Ingredient' Will Boost Your Immunity - But These Recipes Are a Good Start

No 'Magic Ingredient' Will Boost Your Immunity - But These Recipes Are a Good Start

Nowadays, many are seeking for that magic ingredient or supplement to boost their immunity as a way of protection from modern viruses and illness.

There is actually no scientific evidence that our immune system can be really “boosted”.  And for many, boosting the immune system might not even be the right thing to do.  

So, what can you actually do?  Honor the old school healthy practices:  eat a balanced diet rich in vegetables and fruits, exercise regularly, improve the quality of your sleep, incorporate yoga and meditation into your daily routines, quit smoking, and eliminate or at least moderate your alcohol consumption.  These are all good habits that will support the proper function of your body cells and tissues.

Nevertheless, I would like to share with you a couple of recipes that are yummy and rich in antioxidants.  Having a diet rich in antioxidants, is a great way to fight free radicals, protecting the structural integrity of the cells.  These recipes rich in vitamins A, E, C, selenium and zinc, might not save you from harmful viruses, but will for sure support your body functions.  And a strong healthy body has more chances to fight diseases of any kind.

 

 Orange Turmeric Ginger Smoothie Sandra Carvajal nutritionist Central and Stanley Wellness

Orange, Turmeric & Ginger Smoothie (2 servings)

Ingredients:

1 cup Pureed Pumpkin
1 Banana (frozen)
1/2 tsp Turmeric
1/4 tsp Cinnamon
1 1/2 tsps Ginger
1 tbsp Ground Flax Seed
3/4 cup Unsweetened Almond Milk
2 Navel Orange (peeled and sectioned)
1 tbsp Maple Syrup

 

Directions:

Place all ingredients into your blender and blend very well until creamy.

 


 

Recipe Roasted Garlic Kale Cauliflower Soup Sandra Carvajal nutritionist Central and Stanley Wellness 

Roasted Garlic, Kale & Cauliflower Soup (4 servings)

Ingredients:

12 Garlic (cloves, peeled and trimmed)
1 Yellow Onion (large, roughly chopped)
1 head Cauliflower (sliced into florets)
3 tbsps Extra Virgin Olive Oil (divided)
1 1/3 tbsps Italian Seasoning
1 tsp Sea Salt
8 cups Kale Leaves (packed)
3 3/4 cups Vegetable Broth (divided)

 

Directions:

  1. Preheat oven to 200ºC and line a baking sheet with parchment paper.
  2. Place garlic cloves, onion and cauliflower in a bowl and drizzle with half of the olive oil, Italian seasoning and salt. Toss until vegetables are evenly coated in the oil and the spices. Place on the baking sheet and roast for about 40 minutes or until very tender and caramelized, flipping halfway through. 
  3. When vegetables are almost done, heat the remaining olive oil in a large soup pot over medium heat. Add the kale and 1/2 of the vegetable broth to the pot and cover. Let steam for 2 minutes, or until kale is wilted and tender. 
  4. Add the roasted vegetables and remaining vegetable stock in with the wilted kale. Bring soup to a gentle boil then remove from heat. 
  5. Puree soup in batches in a blender until smooth and creamy.

 


 

Roasted Garlic Kale Cauliflower Soup Sandra Carvajal nutritionist Central and Stanley Wellness 

Butter Chicken & Cauliflower Rice (4 servings)

Ingredients:

340 grams Chicken Breast (for vegan option can replace with chickpeas)
2 tbsps Extra Virgin Olive Oil
2 Yellow Onion (diced)
2 Garlic (cloves, minced)
2 tbsps Ginger (grated)
1/4 cup Tomato Paste
2 tsps Paprika
1 tbsp Curry Powder
2 tsps Garam Masala
1 tsp Sea Salt
1 tbsp Chili Powder
1/4 cup Water
1 cup Canned Coconut Milk (full fat) or Greek Yogurt
1 head Cauliflower 
1/2 Lime (juiced)

 

Directions:

  1. Dice your chicken into cubes and set aside. 
  2. Heat olive oil in a large skillet over medium heat. Saute the onion slowly until transparent (this might take up to 20 minutes to make it more digestible).  Add garlic and ginger and continue cooking for a couple of minutes. Stir in tomato paste, paprika, curry, garam masala, sea salt and chilli powder. Cook for 1 to 2 minutes or until fragrant. 
  3. Add diced chicken and stir until cooked through, about 5 to 7 minutes. Add in the water and loosen the paste. 
  4. Stir in coconut milk or Greek Yogurt and reduce to simmer for about 5 minutes. 
  5. Meanwhile, prepare your cauliflower rice by adding the florets to the food processor. Process until the cauliflower has a rice-like consistency. If you don’t like cauliflower rice, can replace with basmati brown rice or quinoa.
  6. Squeeze lime juice on cauliflower rice and transfer into a bowl. 
  7. Remove the butter chicken from the heat and serve on top of the cauliflower rice.

 

To book an appointment with Sandra Carvajal, contact our lovely reception team at This email address is being protected from spambots. You need JavaScript enabled to view it. or 2866 0287 (Central) / 2372 9700 (Stanley)

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  • STANLEY WELLNESS
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