Flu-fighting foods for the sneezing season

Winter is a particularly important time to be nourishing your body as much as you can to fight the barrage of viruses and infections flying around everywhere you go (Yes, we’re paranoid).

While it is sometimes impossible to avoid the dreaded office cold, or the sneezes on the train, filling your belly with the best seasonal foods will give you the best shot at making it through winter without a week in bed.

Vitamin C to the rescue

Vitamin C helps regulate your immune system, helps increase wound healing with improved collagen production, and prevents and treats common colds and viral infections.

According to the Australian Dietary Guidelines, adults should eat an average of five serves of vegetables and two serves of fruit daily, and consume 45mg to 85mg of vitamin C daily.

With most of us juggling busy lives, this doesn’t always happen. But if you eat any of the following, you’ll hit the daily average daily intake of vitamin C:

• 1 orange
• 1 medium kiwi fruit
• ½ cup cooked broccoli
• ½ medium grapefruit
• ½ cup strawberries
• 1 cup raw capsicum

Head to your account now to add a fruit box to your next order. Packed with around seven varieties of fresh, seasonal fruit, coming in at 3.5 kilograms of deliciousness per delivery, it’s the perfect way to get your five a day.

The very best veggies for a wonderful winter

Here are our picks for the best veggies and recipes that will taste amazing and keep the cold at bay or shoo the flu away.

1. Kale

Yes it’s a cliche, but this leafy superfood is at its peak right now. It’s great diced up in a hearty lamb stew, or simply lay a couple of leaves on a baking tray with a little olive oil and some salt and enjoy as a crispy healthy snack.

2. Brussels sprouts

Don’t be fooled by your horrible childhood memories, sprouts are delicious and nutritious. Lightly fried with some Vincotto and served with delicious wintery lentils, the humble sprout will be worth talking about.

3. Leek

Eek? No way. Leeks are a mainstay for winter soup because they have a heap of fibre and vitamins, particularly vitamin C which, as we know, works against the common cold. They’re at their best in a soup or in a delicious chicken and leek pie. Bring on the puff pastry.

4. Spinach

It’s always part of the recipe for a healthy body, but Winter Spinach is particularly potent for boosting immunity.

In short, it’s loaded with good things for every part of your body. You can throw it in literally any meal – salads, stews, bakes, pastas, smoothies, or even as a super healthy pesto.

Dose up on these when you’re feeling a cold coming on and you’ll stay fighting fit.

Why not check out our delicious, nutritious menu so you can get all the best seasonal produce delivered right to your door, ready to whip into a masterpiece dinner every night – plus, get $35 off your first order.