We can never say it enough. Eating well helps strengthen your immune system , - especially when the seasons change - and deal with everyday ailments (colds, gastroenteritis, flu symptoms, etc.).
The opportunity for Michel Cymes and Chef Damien , authors of Eat good, eat well (€ 24.90) at Webedia Books, to deliver 3 seasonal recipes to boost your energy and defenses.
We fill up on carrots
The good dish: a gratin of new carrots with cumin.
Why is it good for the immune system? “ A recipe rich in carotenoids thanks to carrots and cumin, antioxidants that help protect against cardiovascular disease. ”
Ingredients: 2 bunches of new carrots + 5 cl of olive oil + 2 oranges + 20 cl of fresh cream + 1 tsp. to c. cumin grains + 100 g of old mimolette.
Recipe. Peel the new carrots . Brown them in olive oil with the juice of the oranges to cook them and gently confine. Season. Place the cooked carrots in a baking dish oiled with olive oil, pressing them together. Sprinkle with crème fraîche. Add the cumin and the grated mimolette. Gratinate in the oven at 180 ° C for about twenty minutes. When ready to eat, sprinkle with a little orange zest.
We stock up on lentils
The good dish: a dhal of lentils .
Why is it good for the immune system? Because lentils are rich in iron, vegetable proteins and fibers. Good to know, they have a low glycemic index: a complete food to often include in your menus.
Ingredients: 1 large onion + 5 cl of olive oil + 6 cloves of garlic + 40 g of fresh ginger + 1 tsp. to c. turmeric powder + 1 tbsp. to c. cumin grains + 1 tsp. to c. ground coriander + 300 g red lentils + 100 g crushed tomatoes + the juice of 1⁄2 lime + 2 tbsp. to s. of fresh cilantro.
Recipe. Chop the onion and brown it in olive oil for 5 minutes over medium heat. Add the chopped garlic and ginger. Add the turmeric , cumin and coriander powder. Brown for 2 minutes over low heat. Add the lentils and crushed tomatoes and cover with water. Cook for ten minutes from the boil. Salt the dhal and when tasting add the lime juice and chopped cilantro.
We fill up on white fish
The good dish : hake with shellfish and spring vegetables.
Why is it good for the immune system? White fish, such as hake, has the advantage of being low in fat but provides protein, many vitamins and trace elements including iodine, essential for the production of thyroid hormones.
Ingredients: 4 slices or steaks of hake + 2 eggs + 8 green asparagus + 100 g of raw peas + 5 cl of olive oil + 8 cloves of garlic + 1⁄4 bunch of flat-leaf parsley + 250 g of cockles + 1 glass of dry white wine + salt + Espelette pepper
Recipe. Cook the eggs for 6 minutes in simmering water to make soft-boiled eggs . Peel them delicately. Wash and peel the asparagus , shell the peas . Cut the asparagus into 5 cm pieces. Cook the asparagus for 2 minutes in boiling water and the peas for 1 minute. Cool the vegetables in cold water to stop cooking. Carefully remove the steaks from the casserole dish and add the chopped garlic cloves. Scorch them a bit without burning them. Add the chopped flat- leaf parsley and sauté for a few seconds. Add the hake steaks, green asparagus and peas. Add the cockles, the glass of white wine and the Espelette pepper . Close the casserole dish and cook for 7 minutes over medium heat. It's cooked when the hulls open. Cut the soft-boiled eggs in half and add them to the preparation. Sprinkle with flat-leaf parsley and enjoy immediately.
© Zoé & Blaise Rina Nurra (portraits)
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