Food

3 immunity boosting soups can protect against winter viruses

Feel a sniffle coming on? Don’t reach for the Lemsip, grab a hand blender and whip up a soup which can help your body fight off winter nasties from the inside out.

It’s the advice of nutritionist Robbie Puddick, who told the Daily Mail that regular servings of hearty soups could be the secret to warding off colds and flu.

While he said the occasional soup isn’t likely to stop you from reaching for the tissues, having them regularly can ‘support the immune system’ as it’s ‘inherently a very healthy thing to consume’.

He explained: ‘It’s really easy to digest, and obviously, we’re in a generation where gut health and digestive issues are quite common. A lot of people suffer with IBS-like symptoms and poor gut health.

‘But consuming things like soup is a great way of providing really bioavailable nutrition—the proteins from meat will be easier to break down and digest by your gut and the plant-based compounds are beneficial.’

However, while it may be tempting to pick up a tin of soup that takes just minutes to prepare, he warned that ‘they’re often packed full of sugar’ so it’s better if ‘you’re making them from fresh’ which allows you to ‘know exactly what’s in them’.

There’s something distinctly comforting about a bowl of soup on a cold day—regardless of if you’re ill or not—and there could be a scientific reason for it.

After the coronavirus pandemic, a 2022 study looked at the healing properties of traditional Iranian folk medicine—including both chicken and barley soups—when taken by people recovering from covid.

A steaming bowl of chicken soup has long been seen as the perfect tonic for a streaming cold or flu, and the study confirmed it does offer some sort of healing properties.

The researchers found that people who ate soup recovered up to 2.5 days faster than those who didn’t.

Furthermore, they reported milder symptoms of nasal congestion, sore throat and fatigue, and in some people, reduced levels of inflammation-related markers.

Often, soups are made with a base of immunity-boosting herbs, spices and vegetables including garlic, onion, and ginger, all of which are packed with antioxidants and have natural bacteria-beating qualities.

They are also natural sources of vitamins A and C which power the immune system.

A warm mug or bowl of soup also has the potential to loosen mucus and soothe sore throats—plus it’s easy to swallow and digest.

Mr Puddick, who is one of the experts from the NHS’ weight loss programme Second Nature, has shared three soups with ingredients that will help support your immune system in the colder months.

From a hearty, meaty soup to a traditional tomato, find out why you need to add these delicious and cheap to make meals to your weekly menu.

Goulash Soup

The first recipe that he recommended was Goulash Soup, a traditional Hungarian dish

This traditional Hungarian dish is a watery version of a beef stew that includes a multitude of immune system boosting ingredients.

The soup’s origins lie in the ninth century, when it was eaten by shepherds who moved large herds of livestock and sheep through the Hungarian mountains.

In those days it would be made in a cauldron, known as a bogrács, hung from a chain over an open fire.

However, the recipe has evolved throughout history, with the addition of paprika added after the invading Ottomans introduced the spice to Hungary in the 15th century.

Overall, goulash is packed with lots of ingredients that are good for you including garlic, which Mr Puddick says is ‘a big win’ because it contains allicin.

He said: ‘Allicin has been shown in clinical trials to stimulate immune cell activity, which is great for just an individual ingredient.

‘If we’re having garlic regularly across the week, and we put a large amount in our soups, it is definitely a big win.’

Meanwhile, probiotics—good bacteria—found in the Greek yoghurt in this soup, can also help the immune system.

‘There is a good connection between, consuming probiotics and our immune function,’ said Mr Puddick.

A 2011 study showed probiotics, also known as ‘good bacteria’, can help stave off the common cold by stimulating the immune system.

Other research has shown that the ‘good bacteria’ in probiotics support a healthy gut microbiome.

A healthy gut microbiome has the right types of bacteria thriving together to support digestion, the immune system and even mental health.

Ingredients

2 tbsp olive oil 1 onion, diced
2 garlic cloves, finely diced or minced
1 tsp ground paprika
400g diced beef
400g mushrooms, sliced
1 carrot, diced
1L beef stock
1 x 400g tin chopped tomatoes
200g potatoes, cut into 1cm cubes
100g plain natural or Greek yoghurt
50g fresh flat leaf parsley, roughly chopped

Method

Heat 2 tbsp of oil in a large saucepan, over medium heat. Fry the onion, garlic, and paprika, until softened.
Add the beef and stir until evenly browned. Add the mushrooms and carrots, and cook until softened.
Pour in the stock and tomatoes, and season with salt and pepper. Stir to combine and bring to a boil. Reduce to a simmer, cover and cook for up to 1 hour.
Add the potatoes and cook uncovered for 20 – 30mins, or until the potatoes are tender.
Ladle into bowls, and top with a spoonful of yoghurt and chopped parsley.

Tomato soup

When you are not feeling well you may be craving a tin of tomato soup and a cheese toastie.

But a tin of Heinz’s tomato soup, while delicious, is packed with 20g of sugar—which is two thirds of the NHS adult daily recommended intake.

So, keeping in line with the advice of Mr Puddick, it’s always better to whizz up a steaming bowl of red soup using fresh ingredients at home.

This soup has a smooth texture is a brilliant source of vitamin C, which previous studies have found contributes to immune defence.

However, he said it’s better to get it from food rather than supplements because foods have the right balance of vitamin C and zinc.

‘When we consume these ingredients from whole foods, they come in the right balance, so this doesn’t tend to be an issue.’

Typically, he added that tomato soups can be lacking in protein which can leave people still hungry.

‘A lot of people have tomato soup with a bit of bread on the side and that’s their lunch, and they might feel hungry an hour or two after,’ he said.

‘It’s probably because they haven’t provided their body with enough protein alongside it.

‘So, it may be better to have it as a side, or with eggs or some smoked salmon on the side if a main.’

Luckily, this tomato soup recipe includes cannellini beans, giving it some additional protein.

If you’re vegan, you can also skip the cream, which is added for smoothness, and use coconut milk instead.

Ingredients

1.5 tbsp extra virgin olive oil
2 large carrots, chopped
1 medium onion, diced
2 cloves garlic, minced
2 x 400g tins whole or chopped tomatoes
2 x 400g tins cannellini beans
700ml water or vegetable stock
300 ml single cream
Handful fresh basil, to serve

Method

Add the oil to a large saucepan, over medium heat.
Add the carrots and onions, and cook until softened.
Add the garlic and cook for an additional 3-4 minutes.
Add the tomatoes and lower the heat to low/medium. Cook for 25 minutes to reduce the acidity of the tomatoes.
Add the beans and stock, season with salt and pepper, and bring to a simmer for an additional 10 minutes.
Turn off the heat and add the cream, transfer to a blender or use an immersion blender until smooth.
Top with the fresh basil and serve

Roasted cauliflower and fennel soup

Cauliflower is a cruciferous superfood that’s low in carbs which supports digestion, heart health and the immune system.

It is rich in vitamin C and vitamin K both of which can help support your immune response.

Studies have shown that fennel is rich in antioxidants that protect against cell damage and support the immune system.

This soup contains basil, which is rich in antioxidants, and anti-inflammatory properties like vitamin K that are great for your immune system.

‘A lot of herbs and spices have anti-inflammatory properties,’ said Mr Puddick.

Interestingly, he explained a lot of people think all inflammation is unhealthy, when it is integral to the immune system.

In the right amounts, he said: ‘Inflammation is healing, and our immune system, our immune response, is an inflammatory response.

‘It’s our body sending out these killer cells and all of these immune-supporting cells that can fight pathogens and infection.’

Adding walnuts to this soup, he added, ensure that you feel satiated for longer, preventing unnecessary snacking.

Walnuts are rich in omega-3s, protein, fibre and antioxidants which are great for your heart and brain.

A recent study found that eating walnuts can boost your brain power, improving memory in young adults

Meanwhile, another found a fistful of walnuts a day can lower bad cholesterol which has been linked to increased risk of heart disease.

Ingredients

1 large head of cauliflower, cut into small florets
3 tbsp extra virgin olive oil
1 small fennel bulb, roughly chopped
1 shallot, chopped
2 garlic cloves, finely diced or minced
150mL water
800mL chicken stock
300mL single cream
2 bay leaves
60g hazelnuts
1 small handful of chives, sliced

Method

Preheat the oven to 200°C/180°C fan.
Toss cauliflower in 2 tbsp oil on a baking sheet. Season with salt and pepper.
Roast the cauliflower for 30–35 minutes (tossing halfway) or until florets are browned all over and tender.
While the cauliflower is roasting, add 1 tbsp olive oil to a large saucepan, over medium heat.
Fry the shallot, fennel and garlic until softened (5-8mins). Add 150ml water and cook until mostly evaporated (around 5mins).
Add roasted cauliflower, stock, cream, and bay leaves; season lightly with salt and pepper.
Bring to a boil, reduce heat, and simmer until cauliflower is very tender, 20 minutes.
While the soup is simmering, fry the bacon in a small non-stick frying pan and set aside once golden brown. No need to add any oil as the bacon will release oils.
In the same pan fry the hazelnuts until golden and roasted. Set aside to cool and then roughly chop. Remove the bay leaves from the soup and discard.
Allow the cauliflower mixture to cool slightly before using a blender or stick/immersion blender until a smooth consistency is formed.
Serve topped with hazelnuts

Daily Mail

Food

I’m vegetarian. How can I get enough iron?

I’ve been advised to increase the iron in my diet but, as a vegetarian preoccupied with getting sufficient protein, I’m at a loss.
June, by email
Last year, a study by Randox Health found that almost one in three women who attended its UK clinics have an iron deficiency, which is to say that June isn’t alone. Yes, there are good sources that vegetarians can tap into, but we first need to address a few key points: “The heme iron you get from animal sources – red meat and darker poultry, say – is in a form that’s slightly better absorbed than non-heme iron, which is found in the likes of beans, tofu and leafy greens,” says Dominique Ludwig, nutritionist and author of No-Nonsense Nutrition. This is where vitamin C is your friend: “When we eat non-heme iron and vitamin C together, it increases absorption, so it might be a case for having peppers or tomatoes with your tofu.” But there’s another potential hitch: “On a vegetarian diet, some of that iron can be blocked from absorption because of things such as phytates [a plant compound found in whole grains, legumes, etc], or tannins in tea and dairy,” Ludwig adds, so it’s not simply about how much iron you’re getting, but how good your absorption is.

“Women aged 19-49 should aim for 14.8mg iron a day, but after menopause that drops to about 8.7mg, which falls in line with men’s requirements,” Ludwig says. “If you’re vegetarian, then, you can’t just be having pesto pasta, you need to be eating beans, lentils, nuts, seeds, soy products, and leafy greens, too.” Tofu can have 3-5mg iron per 100g, cooked lentils 3-4mg, chickpeas 2½-3mg, cashews 6-7mg and sesame seeds 14-15mg. So, much like getting dressed, layering is important.

Oats in the morning are a no-brainer: “A 40g serving will give you 2mg iron, so have them with milled flaxseed and berries for the vitamin C,” Ludwig advises. The same principle applies to the likes of a tofu scramble: “Throw in some kale and tomatoes [again, for the vitamin C] and serve it with wholemeal bread, and you’re looking at about 7mg iron,” Ludwig adds. In other words, your day is getting off to a good start.

Also, seeing as Jane is vegetarian rather than vegan, she has eggs to play with, too, which is good news considering each one contains about 2mg iron. “Try a frittata with cottage cheese and broccoli, then sprinkle over some pumpkin seeds [a fantastic source of iron] before baking.” You can see how this all starts to add up.

Cashews, edamame, dried fruit (apricots, figs, prunes) and that perennial favourite, carrots and hummus, will all help. An evening stir-fry, meanwhile, can bring the odds and ends in your fridge together into an ultra-fast dinner that ups your iron. There are greens (kale, broccoli), of course, but June could also add tofu or seitan, and nuts, perhaps, and serve it with brown rice. “Or add lentils to your pasta, and stir through lots of green veg,” Ludwig adds. It can be easy being green.

The Guardian

Food

Why chewy dates pair perfectly with chocolate ?

I first cemented the allure of the “chew” aged 14, working illegally as a chambermaid (I lied about my age) and finding a guest’s Gummy Bears laid open – a breach I heavily exploited. Recently this chew need has been sated by dates and their use in chocolate as a healthy caramel. Dates do have nutritional benefits over mere sugar: fibre, minerals, antioxidants and make a great pre-workout boost.

My favourite, and how it all started, was with Solkiki’s excellent date bonbons: almond ganache in a date, surrounded by 66% Bolivian chocolate. When I’m eating chocolate dates for personal pleasure, the cocoa content needs to be high to counterbalance the tooth-jarring sweetness of dates, so these really did it for me. Another great contender was Sam Joseph’s 70% covered peanut butter medjool dates.

My young testers are obsessed with Forest Feast’s chocolate-covered fruit, so its date offerings are an easy segue. Best in the ring here are the peanut butter and milk chocolate: dates, chocolate and peanut butter are a menage a trois made in heaven. And in terms of the biggest, most pillowy dates, Birley Bakery wins with its selection boxes. These are sweet – especially the caramelised white with pecan – but I couldn’t resist biting into them for the sheer marshmallowness of the dates: epic. Meanwhile, if you’re in London, visit Makers in Chelsea for its date-stuffed offerings: I liked the gingerbread almond praline, although peanut butter is also available.

For using dates as sweetener, Cosmic Dealer is my current obsession. I love everything about their 75% chocolate-covered low sugar chocolate squares stuffed with a variety of nut butters and extras. I buy in bulk; my favourites are the peanut butter and smoked salt and the salty fig.

The Guardian

Food

How to save limp herbs

What can I do with herbs that are past their best?
Joe, by email
Happily, Joe and his on-the-turn herbs aren’t short of options. “The obvious choice for hard herbs is to chuck them in a sandwich bag and freeze them for future stock-making,” says Alice Norman, founder of regenerative bakery Pinch in Suffolk. Alternatively, Sami Tamimi, author of Boustany, would be inclined to dry his excess herbs. In summer, he’d simply pop them on a tray and put them outside in the sun, but right now he “dries them in a 60-70C oven, then packs in containers, ready for the next time you’re short of fresh herbs”.

Norman’s current MO is to blitz languishing herbs (“rosemary and/or thyme work best”) with a 3:4 ratio of fine salt. “You don’t want too many herbs, because that will throw off the moisture content and turn the mix black, but you need enough for the blades to catch and break down the rosemary properly.” Pulse until fine, then store in an airtight jar in the fridge (where it’ll keep for a month or so). “That can be used for so many things, from seasoning game to roast potatoes, and it works particularly well in bread.” To which end, take any focaccia recipe, boost it with mashed potato and replace the required salt with the herby salt: “The potato helps retain moisture, while the rosemary salt adds fragrance.”

An even easier route for past-their-best herbs, Tamimi says, is to get them in a chilled yoghurt soup, or any yoghurty dip, really. In a similar vein, Ethan Pack, head chef at Three Sheets in Soho, London, puts them to work in hummus, though purists had better look away now. “Make a herb oil first and use that in the base of the hummus, or blitz the herbs with the chickpeas, tahini, etc,” he says. “If I’m feeling fancy, I might also use the herbs to make a compound butter or fridge-raid chimichurri.”

Joe could also keep sad herbs sweet by using them to infuse cream. If you have thyme – or, even better, lemon thyme – Norman suggests trying this: “Warm cream until it’s gently steaming, then add the thyme, though remember that a small bunch goes a long way.” Turn off the heat, cover, leave to infuse for an hour or two, then strain and discard the solids. “Chill the cream, then, to serve, whip softly with golden icing sugar – that pairs beautifully with a rhubarb and apple cobbler, for instance.”

Don’t let those stalks go to waste, either. For Norman dill and tarragon stems are especially golden. “I keep a bottle of vinegar for each herb in the fridge, and top them up with the stems as I go – just make sure the vinegar covers them.” Give the dill vinegar a whirl in tzatziki, say, and the tarragon version in a béarnaise. If you want to get a bit cheffy, Norman says, turn parsley stalks into fake “capers”: “Dissolve 40g fine salt in 500ml water, cool completely, then add parsley stalks chopped to roughly the size of small capers.” Get that in the fridge quick-smart and it’ll be good to go in a couple of days, ready to bring “a bright tang to anything that needs a lift”. And we could all do with a bit of that right now.

The Guardian