We can all benefit (particularly now) from increasing foods in our diet that help boost immune function.
Our good gut bacteria makes up close to 70% of our immune system, and includes many different strains that are fed and strengthened by different coloured fibre rich foods:
- Orange foods – sweet potato, carrots, apricots, orange lentils, pumpkin
- Brown foods – mushrooms, brown lentils, almonds with skin on, chickpeas
- White foods – garlic, onion, cooked and cooled white potatoes, traditional rolled oats
- Green foods – brussle sprouts, asparagus, celery, green leafy veg
- Red foods – raspberries, tomato, strawberries, cherries, red kidney beans
Foods for optimal immune support
- VEGGIES – the more variety (type and colour!) we eat, the more strains of good gut bacteria we’ll strengthen
- BERRIES – are all high in vitamin C and polypehnols that feed your good gut bacteria
- SHIITAKE MUSHROOMS – high in vitamins and minerals and have been found to fight infectious diseases
- GARLIC – contains an immune boosting compound called allicin which helps prevent and reduce the severity illnesses
- ONION – a great source of vitamin C, packed with vitamins, minerals and antioxidants, and can also inhibit the growth of bad bacteria
- GINGER & TURMERIC (fresh) – both help reduce inflammation, have high levels of antioxidants and the curcumin in turmeric has anti-viral properties
- LEMON (fresh) – high in vitamin C and has antiviral and antibacterial properties – excellent in hot water with fresh ginger, turmeric & RAW honey
- COLOURED RICE & LEGUMES – both high in fibre and polyphenols that feed your good gut bacteria, plus both contain protein which is needed for optimal immune function
With all this in mind, the below vegetarian shepherd’s pie recipe is super satisfying, packed full of immune-boosting nutrients and is simple to make (although a little time consuming).
Vegetarian shepherd’s pie
Ingredients
- 5 medium sweet potatoes, scrubbed
- 2 cans of lentils drained and well rinsed
- 3/4 cup of traditional rolled oats
- 3 bay leaves
- 1 brown onion, diced
- 4 cloves of garlic, crushed
- 1 teaspoon of Pink Salt
- 1-2 teaspoons of black pepper
- 1 tablespoon of coconut oil (or extra virgin olive oil, or grass fed butter)
- 450g of a mix of shiitake and button mushrooms, chopped
- 2 large carrots, chopped
- 3 celery stalks, chopped
- 1 teaspoon of paprika
- 500ml of vegetable stock (or use chicken stock if you’re not a vego)
- 1/2 a cup of chopped fresh parsley
- Cheddar cheese to grate on top
- Extra Parsley to serve on top
Method:
- Preheat the oven to 200°c.
- Prick each sweet potato several times with a fork and place on a baking sheet
- Roast for 45 minutes to 1 hour, or until very soft, set aside to cool
- In a medium pot, combine the lentils, rolled oats, bay leaves, salt, pepper and stock
- Simmer uncovered for 15-25 minutes, or until rolled oats are well cooked and liquid has been absorbed, stirring occasionally to keep the oats from sticking to the bottom of the pot
- While the lentils and oats are cooking, chop up the onion, mushrooms, carrot and celery
- Warm the oil or butter in a large pot over medium-high heat
- Add the diced onions and mushrooms and a pinch of salt and pepper and cook until browned and soft
- Add the chopped carrot and celery and cook, stirring occasionally for about 5 minutes
- Lower heat to medium and add the lentil and oat mixture, paprika, fresh parsley and a few grinds of black pepper
- Simmer mixture for 2 minutes, taste, and salt/season as needed, then add in crushed garlic
- Evenly spread the lentil mixture into a 9-x-13-inch baking dish (smaller is fine, but it will be nice and high)
- Drop the oven to 175°C, peel sweet potatoes with your hands and place in a medium bowl
- Use a fork to mash them into a smooth paste and season with salt and pepper
- Evenly spread the lentil mixture into baking dish
- Spoon the sweet potato mixture on top and smooth with a spatula
- Bake for 15 – 20 minutes, until the filling is bubbling at the edges
- Grate cheddar cheese on top and serve with some extra fresh parsley
- Enjoy 🙂
Extra notes:
- Both the filling and the roasted sweet potatoes can be made ahead and refrigerated up to 2 days before assembling and baking.
- This recipe freezes well. Thaw it overnight in the fridge and bake uncovered at 175°C for 35-45 minutes, or until filling is bubbling.