A WINTER WELLBEING TOOLKIT

your winter wellness toolkit

Winter brings with it many ills and chills including colds, fl u and fevers. The best way to prevent falling ill during the colder months is to boost your immunity.

Food – the right kind – is one way to achieve this. People often feel hungrier than usual in winter, so it is important to eat the right kind of food, particularly those that will help build your body’s immunity. Eat a balanced diet, focusing on getting as many nutrients as possible through proper food. A balance of Vitamins A, C, D and E, minerals like selenium and zinc, antioxidants and Omega 3 is required to support your immune system and they can be found in meat, legumes, cereals, whole grains, nuts and seeds, apart from fresh fruits and vegetables. Keep your digestive system healthy to build up your immune system. Add good bacteria to your diet in the form of fermented foods. Yoghurt, kefi r and kimchi are some such foods which should be included in your diet. Opt for homemade meals. Foods that stimulate immunity are typically fresh, home-cooked foods, which include milk, yoghurt, green leafy vegetables and whole grains. Avoid cold drinks and cold foods as these dampen the gastrointestinal digestive juices, and avoid eating stale, left-over items, deep fried foods, soft drinks, processed meats, baked products, and artifi cial sweeteners or refi ned sugars, since they excessively load the system with extra and unnecessary calories. They also have a negative impact on immunity. Many herbs and spices contain components that help boost the immune system. Use ginger, garlic, black pepper, turmeric, thyme, basil and cinnamon.

Immunity building foods

Cabbage: It helps the skin gain immunity against dryness and acne. Caulifl ower: It has anti-infl ammatory properties and is rich in antioxidants. Nuts: These keep your internal body temperature warm and regulated and provide immunity against fever. Honey: A natural soothing agent to the throat and also cleanses the stomach. Yoghurt: It has natural good bacteria, which works against indigestion and infections to the gut. These help the intestinal tract to function properly. Spinach: Increases the red blood cell count in the body. These cells are responsible for carrying oxygen to and from the lungs to the body. Meat and Poultry: Meat has iron sources that fi ght against infection and they also develop white cells that fi ght bacteria and viruses. Fish: Fish oils are loaded with Omega 3, which helps reduce infl ammation and protect the airways and lungs from infection.

Perfect pasta every time

The hospitality industry around Christchurch fi nally has something to be excited about. The prospect of full restaurants without Covid-19 restrictions is a step closer.

The fresh pasta manufacturing company Pasta Vera shares this excitement. The team can’t wait to play its part in the renaissance by providing chefs and restaurants with its range of quality locally-produced pasta, pesto and lasagne for them to turn into delicious pasta dishes. These fresh products are also available to pasta lovers at home from selected supermarkets – New World, Raewood Fresh and Fresh Choice. Not sure how to work with fresh pasta? Pasta Vera has the answers. They have collaborated with celebrity chef Jax Hamilton to create a range of helpful recipes. The latest one is tortellini chicken with basil pesto and garlic cream – a recipe with only fi ve ingredients that can be prepared in less than 15 minutes. Innovating with ingredients is a standout feature of Pasta Vera, who are constantly developing new and di erent combinations. Launched recently was a mushroom and lentil lasagne. Created monthly there is also a new Jax Hamilton recipe which the company posts on its Instagram and Facebook pages. The mushroom, walnut and feta ravioloni with white tru e, parmesan and mascarpone cream sounds especially irresistible. Pasta Vera has a factory shop at Unit 1 /2 Musgrove Close, Wigram and they o er home delivery online.

www.pasta.co.nz

Beering up for winter

Recent research into dark beers has shown that, like red wine, they can help prevent blood clots, because of fl avonoids – the micronutrients that reduce cholesterol build-up in the arteries.

Dark beers are more complex than light beers as they have more ingredients (such as vitamin B9 enriched folic acid) hence their lingering aftertaste. Dark beers should be sipped and savoured. Wigram Brewing Company, one of Ōtautahi’s fi rst craft beer breweries, brings its winter beer selection of bespoke brews to Hangar 57. The Bold Beers of Winter range includes four gold medal and trophy winners – Ace Smokey Porter, Munchner Dunkel, Czar Imperial Stout and Wee Reeky Scotch Ale. These full-bodied brews are packed with intense malt-forward fl avours that pair well with robust cheeses, cured meats, pickles, sourdough bread and chocolate - all in that order. With a 20-tap selection of its multi award-winning range, the bar and fi llery are a great destination to set your landing gear to. Wigram’s Dark Fest coming end of July, promises a feast of winter beers matched with local beer cuisine. Enjoy life on the dark side with a brimming brew at Hangar 57, 57 Sonter Road, Wigram Christchurch. Call 03 343-4493

mushrooms

Mushrooms are great any time of the year. They taste good and are full of healthy vitamins, minerals and antibiotic qualities.

They’re an excellent alternative to meat, and are rich in vitamin D content, as well as being a good source of vitamins A, B, and C. Penicillin is extracted from mushrooms, so it’s no surprise to learn that they can fulfi ll an antibiotic function. Including mushrooms in your diet should improve your resistance to infection and strengthen your immune system. Scientists have also discovered that the compounds mushrooms contain speed up the healing process for ulcers. Mushrooms are very low in carbohydrates. They contain no cholesterol while their high protein content helps the body to consume cholesterol. They also help remove plaque accumulations from the walls of blood vessels. Consumption of mushrooms assists to redress an excess of LDL (bad) cholesterol over HDL (good) cholesterol to reduce risks of heart disease. Last but by no means least, they’re easy to cook. They can be the hero of a dish, a side attraction or an addition to a gastronomic one pot delight. Try your hand at using them as a pizza base or topping, adding them to stir fries and risotto dishes, making a rich creamy soup, balsamic mushrooms on toast, or that old winter favourite, beef strogano served with creamy mashed potatoes.

Pink Oyster Mushrooms

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