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Throughout the winter months the chances of catching a cold or virus are much more prevalent than on a summer’s day. We often blame the drastic drop in temperature or the damp weather, which admittedly have their part to play in our sniffles and coughs. However, once a virus enters a classroom or home, it’s very easily spread by touch or through the air.
Germs tend to thrive in moist, warm environments, making school classrooms the perfect breeding ground for them to develop.
Throughout the winter months, children will spend a considerable amount of time indoors making it easier to contract a cold or virus from another child.
When trying to avoid an outbreak of germs hand washing is vital while not biting nails, regularly cleaning phones and avoiding unnecessarily touching of faces or mouths can also help.
Too, when our bodies are attempting to keep a cold or sniffle at bay, our diet can play a pivotal part in this.
Nutrient-rich foods support our immune system and boost our overall health and therefore are valuable year-round.
Yet they are even more imperative when the winter months are upon us, as they can give us the boost required to protect against some common viruses.
There are plenty of nutrient-rich, fresh, seasonal vegetables, which we could easily include in our diet such as carrots, parsnips, cabbage, kale, Brussels sprouts and cauliflower. Since most of us have little opportunity to top up our vitamin D from sunlight, including this vital vitamin in the diet is very important during the dull days of winter.
Nutrient-rich foods support our immune system and boost our overall health and therefore are valuable year-round.
Salmon, eggs and mushrooms all boast of significant vitamin D levels and are ingredients which can be easily included in the diet. Nutritious grains such as oats are also valuable to the winter diet as they help to keep us feeling fuller for longer and in turn can help to ease the urge to overindulge in processed snacks.
Often it can be unavoidable to stumble upon some kind of a seasonal ailment, however if we’re armed with a good, nutritious diet, plenty of fluids and take adequate rest while maintaining some level of daily exercise, we might be able to naturally fight off some nasty bugs this winter.
Chicken noodle soup
Stews, casseroles and pots of slow-cooked dishes are associated with the colder weather, but quite often time isn’t on our side, especially when we’re rushing in from work. This chicken noodle soup can be prepared and made with little effort and time. It is deliciously nutritious.
1 tbsp olive oil
1 onion finely diced
1 garlic clove crushed
1 red chilli finely sliced
Sea salt and freshly ground black pepper
900ml chicken stock
1tbsp soy sauce
2 chicken breasts very finely sliced
100g fine egg noodles
150g sweetheart cabbage finely sliced
Handful coriander leaves roughly chopped
To serve:
A handful raw cashew nuts
1 red chilli thinly sliced
2 scallions thinly sliced
Coriander leaves
1 Heat the oil in a large saucepan over a medium heat. Add the onion. Turn down the heat and cook for a few minutes until softened. Add the garlic and red chilli. Stir through for about a minute. Season with a little sea salt and ground black pepper.
2 Pour in the hot stock and soy sauce. Bring to a boil and simmer for 10 minutes.
3 While the soup is cooking, place a small frying pan over a medium heat. Add the cashews and dry-fry them for about five minutes until lightly toasted. Toss occasionally to avoid burning. Transfer to a plate and roughly chop.
4 Add the chicken to the saucepan and bring the broth back to a simmer. Place the lid on top and simmer gently for about five minutes.
5 Add the noodles. Stir well to combine and continue to simmer for five minutes before adding the cabbage and simmering for another minute or two.
6 Just before you’re ready to serve add a handful of roughly chopped coriander. Stir to combine. Taste and adjust the seasoning if necessary.
7 Serve straight away. Ladle into four bowls and top each with a few slices of fresh red chilli and scallion, plus a scattering of cashew nuts and a few coriander leaves. Enjoy.
Cheesy Mexican eggs
This is another nutrient-rich dish that can be whipped up in minutes. It’s delicious served with potatoes, rice or a chunk of brown soda bread.
1 tbsp olive oil
1 onion finely diced
1 red pepper thinly sliced
½ tsp smoked paprika
Pinch of chilli flakes
400g tin of chopped tomatoes
½ tsp sugar
Sea salt and freshly ground pepper
4 eggs
50g feta roughly chopped
To garnish:
Fresh chives or coriander leaves
1 Add the olive oil to a medium-sized, oven-proof frying pan and place over a medium heat. Add the onion and pepper. Sauté for about five minutes until soft. Stir in the smoked paprika and chilli flakes. Continue to cook for one minute.
2 Add the tin of tomatoes and sugar. Season with a little salt and pepper. Stir to combine. Leave to simmer on a low heat for about 20 minutes.
3 Preheat the oven to 200°C (fan oven 180°C /gas mark six).
4 Next take a wooden spoon and make four hollows in the sauce. Crack in the eggs. Sprinkle over the feta and transfer the pan to the oven. Bake until set, which will take between 12 and 15 minutes.
5 Remove from the oven, sprinkle over the chopped chives or coriander and serve immediately.
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