… times are really hard currently and I wish to ensure that all my readers and followers are aware that vaccines may interfere with our immune systems and we may have to boost things a little.

The most important immune-protectors are vitamins A, B6, B9 (folate), B12, C, D and E and the minerals zinc, selenium, iron and copper and it is important to have recommended levels of them all - it is all about synergy. It’s all well and good to be obsessively taking plenty of vitamin C-rich foods and perhaps a daily supplement but you will note in the image below that vitamin C is dependent on good levels of many other vitamins and minerals to promote good and hopefully, optimum health. The same applies to all vitamins, minerals and fatty acids.

this image is with grateful thanks to ‘Patrick Holford’s New Optimum Nutrition Bible‘

In previous posts, I have covered some of the best food sources of certain vitamins and minerals involved in boosting our defences but a few weeks ago (Jan 28th, 2021), a paper was published in the British Journal of Nutrition (BJN) bit.ly/3drNXsy where the authors were championing supplementation (no particular one) with good levels of all of the important immune-protectors to those who are ‘nutritionally-deficient’ with advice to take them daily - both in the weeks before and the weeks after vaccination against the Sars-Cov-2 and its variants.

They suggest that those over 70 would benefit the most but quite frankly, I have come across many ‘in their later years’ who adopt a splendid diet and often a supplement programme who may be a great deal healthier than many of the ‘young-uns’ whose diets focus on fast/junk foods!

the cretan/mediterranean diet is still one of the best!

Sadly, there are many supplement companies offering all manner of ‘immune boosters’ during this pandemic and not all are created equal - cynically, I have to say that some are only in it for financial gain but here are three (that don’t involve loads of different bottles!) which I recommend if you should choose to go down this route…

• Bio-Immunozyme Forte

• Immune Intensive

• Nutrishield Essentials

Alternatively, if you wish to bring your diet ‘up to speed’ with the foods that are richest in all or many of the immune-protecting nutrients, they are listed below. Try to ensure that you get as many of them as possible on a weekly basis (particularly the weeks before and after your vaccinations). And, even if you have decided not to take the vaccinations or you are exempt, you will seriously benefit from having a stronger immune system to fight off all viruses!

• lentils & beans

• fresh nuts & seeds

• greens (spinach, kale, swiss chard etc)

• olives & naturally-processed oils

• fatty fish & crustaceans

• sweet potatoes & squash

• free-range red meat plus chicken & turkey

• shiitake mushrooms

• natural yoghurt, cows milk & alternative milks

• berries & tropical fruits

• eggs

• avocado

• quinoa

• asparagus & broccoli

Here in the UK, it doesn’t appear that we are nearly as ‘into’ or experimental with squashes as they are in other countries. Russia and the Ukraine, followed by China and India then the US seem to be pretty keen on them and for good reason when it comes to hoovering down a whole host of nutrients which keep us in tip-top condition (btw: pumpkins are a type of squash).

Keeping our immune system as strong as it possibly can be is extremely important right now, not only with regard to COVID-19 and its variants but also to ward off other viruses that may be lurking around during the winter months. And two of the most important vitamins for strengthening our immune system are vitamin A and vitamin C and squash is rich in a wealth of protective antioxidant carotenoids which the body then turns into vitamin A (only sweet potatoes, carrots and dark green leafy vegetables rank higher) and an extremely good source of vitamin C.

squash & sage soup

If you have time on your hands, you may wish to look at a website I recently discovered White On Rice Couple where Todd and Diane must have spend months (if not years!) researching all the various squashes and photographing them - brilliant stuff!

squash & sage pasta

I would recommend one of the very many squashes on the supermarket shelves or in your local greengrocer around two (or even better, three) times a week.

Maple & Chilli Roasted Squash with Quinoa Tabouli

My Squash & Sage Soup and my Squash & Sage Pasta never fail to get oohs and aahs and with very big thanks to Donna Hay’s recipe for Maple & Chilli Roasted Squash with Quinoa Tabouli from her Everyday Fresh: Meals in Minutes cookbook, the week is sorted!

spiced lamb salad

First we need to get our defences against infection in shape.  These involve the membranes of our ears and eyes and the linings of the nose, throat and lungs - the front lines against viral and bacterial infection.  Lean protein foods all supply vital nourishment to the cells in these membranes to help bar the entry of viruses and bacteria that flourish, particularly in centrally-heated environments and public places.  3 to 5 small portions of a selection of the following per day can really help: lean meats, chicken, eggs, fish, low-fat and ‘alternative’ milks, lentils and beans, nuts and seeds and soya-based foods.

Vitamin A

Carrots, pumpkins, apricots, mangoes, spinach and cabbage are all good sources of beta carotene which the body converts into vitamin A.  A lack of vitamin A can seriously compromise the integrity of the mucous membranes of the ears, eyes, nose, throat and lungs.  Aim for 3 portions of these orange/green protectors per day.

Vitamin C

Good levels of vitamin C help white blood cells to engulf viral and bacterial invaders.  Oranges, grapefruit, satsumas, berries and cherries, peppers and sweet potatoes are all rich sources.

Zinc

Seeds and seafood (particularly oysters) are known for their ability to fight disease and to protect the immune system.

Selenium

Although only found in minute amounts in the body selenium is an essential mineral for the prevention of many diseases and may help protect the body against viruses. Brazil nuts are the best source (3 a day) but eggs, sunflower and chia seeds, liver, tuna, herring, salmon, turkey and mushrooms offer good food sources.

Below are a few dishes that you may wish to try that include these protective vitamins and minerals. Just click on the images to access the recipes:

Spiced Lamb Salad

Fruity Oaty Breakfast Bake

Energy Salad

Mediterranean Vegetable Bake

One-Pot Chicken

Tomato & Red Pepper Soup

Aubergine Curry

Squash & Sage Pasta

Perhaps best not to talk about the C-19 virus right now - quite enough has been said and continues to be said (for some time yet I am afraid) BUT so very many people (globally) are suffering from way more than the usual day-to-day anxiety and whilst there are a great many ‘practices’ that may help us to cope a little better, my remit has always been where diet may help. Yet again, I have to sing the praises of Omega-3s.

Researchers took data from 19 clinical trials including a total of 1,203 participants. Their findings were published in the JAMA Network Open journal. After analysis, their findings supported their initial theory. Although the studies varied significantly in the type of participants that were involved and the ways that anxiety was measured, they saw a significant reduction in anxiety in the groups treated with omega-3s compared with the placebo groups.

Most of the studies demonstrated a positive effect of omega-3 PUFAs on anxiety, even though not all effect sizes were significant. However, when the data were pooled, the combined effect was statistically significant.

There are so many suggestions in my recipe collection on this site that are rich in Omega-3s but I am particularly championing my combinations that you can put on the humble crisp bread or stuff into a half an avocado - breakfast, lunch or as a snack. I am more than a little over-zealous about including some sort of Omega-3 foods in as many of your meals and snacks as you can but if you suspect that you are not getting enough (which few people do) I encourage you to take a supplement… 2 of my favourites are Eskimo-3 Extra by Nutri and Dr Mercola’s Krill Oil .

If you are prone to bleeding or take anticoagulant drugs, consult your doctor.

Print off the toppings and fillings for crisp breads and the avocados and ensure that you keep it handy.

Eating fresh, whole, seasonal and locally sourced produce may be ultra-trendy these days but in Portugal, good eating is a deeply engrained part of lifestyle and culture.

There are many conflicting stories as to why goat meat is popular in Portugal but one in particular makes good sense to me. During the French invasion of Portugal, soldiers regularly commandeered the livestock from peasant farms but they seemed to feel that ‘old goats’ were way too tough for their liking so chanfana (very slow-cooked goat) was born.

I recently came across The Scottish Goat Meat Company in Banffshire, Scotland and ordered a number of goat shanks in order to have a go at chanfana - I did not have the correct black pottery vessel (called a caçoilas ) or the wood-fired oven but I cooked it for over 5 hours and it was quite delicious!

Head to Victoria and Adam’s website and learn a lot more about their passion and about this ‘healthy’ meat.

Just back from Portugal - again! And I can’t tell you how ridiculously-good their corn-fed chicken is… plus the vegetables from the Saturday market in Lagos, courtesy of the local farmers who bring their produce every single week - so fresh, so delicious, so colourful and so ‘straight from the earth and onto your plate’. So I had to make my my One Pot Chicken but with everything that the farmers had to offer - cabbage, peppers, aubergines, parsley and a few delicious nuts thrown in - that was a meal let me tell you!

I mentioned the superb, top-grade lamb mince from James F and James M of Field & Flower in my newsletter last week and this reminded me of my Spiced Lamb Salad which I haven’t made in quite a while. Just how ridiculous is it that I seem to forget some of the recipes that I worked so long and so hard to get them just right!

When you look at the recipe, you could argue that the nut, seed and spice mix is slightly time-consuming (you can make it way ahead and keep it in the fridge, so don’t fret) but when the lean lamb is coated in it and served alongside the creamy feta cheese, the couscous, lots of watercress and the oh-so-sweet chunks of watermelon it is ONE JOYFUL AND FILLING SALAD! And, on a ‘nutrition-y note’ - a cracking good balance of protein, essential fats, fibre, vitamins and minerals.