I guess winter is just around
the corner though this current mild spell doesn’t bode well for the spread of
germs and bugs. Colds, Flu and Viral infections seem to be around us all. Be
sure that you have adequate sleep and as stress free as possible keeping your
system in tip top condition to fight off these infections that are all around
you. Historically many have depended on Vitamin C but don’t forget that
Minerals are also very important especially Zinc.
Fresh Fruit and vegetables
are also very important. Keep in mind that the brighter the
vegetables and fruits are, the better they are likely to be for you. Beetroot,
sweet potato, broccoli, oranges, red capsicum and pumpkin are all chock-full of
nutrition and can either be juiced, thrown into stir-fries, or baked and served
with warming casseroles and soups. Finally, don't forget to keep your
fluid intake up. Dehydration can not only make cough and flu symptoms much
worse, but it is not good for your digestion in general. If you find that you
are drinking much less water in winter, switch to green tea, which is packed
with antioxidants and has also been shown to increase metabolic rate if three
or more cups are consumed every day. Warm water served with a slice of lemon is
also a great fluid choice.
Top 10 winter foods
Broccoli
- exceptionally high in antioxidants.
Carrots
- full of the antioxidant beta carotene.
Red
capsicum - massive hit of vitamin C.
Kiwifruit
- just one contains your entire daily requirement of vitamin C.
Oranges
- just one contains your entire daily requirement of vitamin C.
Green
tea - powerful antioxidant.
Mushrooms
- rich source of antioxidants.
Lean
beef - rich in zinc.
Oysters
- exceptionally high in zinc and iodine.
Berries
- packed with antioxidants but few kilojoules.
Chicken & Butternut Squash
Plain Flour
Oil
Chicken Thighs - Skinless,
Boneless and cut into chunks (allow about 2 thighs per person)
Onion - , chopped (about 1 for each
1lb (500g) of meat
4 Garlic Cloves, chopped
2 Chillies, finely chopped
White Wine – 1 large glass
Butternut Squash, peeled,
chopped pieces – about half a whole
Chicken Stock – ½ pint
Fresh Thyme – small bunch
Bay
Leaves – about 4
Crème Fraiche – ½ tub
Salt and freshly ground black pepper
Small
handful chopped fresh parsley
1.
Dust
the Chicken Meat in the Flour and pan fry in a little Oil till golden. Put into
another pan or casserole dish
2.
Sweat
the Onion with the Garlic and Chillies. Add the wine and simmer for a little
while add to Chicken.
3.
Add
the Squash, Chicken Stock, Herbs to the Chicken being sure that there is enough
liquid to cover all and not drowning. Simmer gently on the stove or cover with
a lid and braise in the oven till tender (about 1 hour)
4.
Add
Crème Fraiche and continue to simmer till nicely warmed. Check seasoning.
Sprinkle with Parsley and serve
.
