How we fuel our bodies will always be something important we need to consider. Whether we are at the peak of our health or battling an illness, what we choose to eat on a day-to-day basis really does matter.

Over the winter season, flus, colds, and viral infections are ever present and often unavoidable, but for our immune system to be optimally armed to fight what may come its way, a diet rich in nutrient dense food is always best advised.

Vitamin C has many vital functions in the body, but it is probably best promoted for its important role in immune function. As vitamin C is heat sensitive, its beneficial properties can be reduced or destroyed during cooking. Therefore for optimal intake, foods that are rich in vitamin C are best consumed raw.

Foods such as citrus fruits, berries, spinach, broccoli, tomatoes, and peppers, along with herbs such as parsley and coriander are all rich in this important vitamin.

A healthy gut can go a long way in strengthening our immune system. With fibre so beneficial to our gut health including plenty of fibre-rich ingredients in our diet is a must. Fibre can be found in fruits, vegetables, legumes, and grains, such as quinoa and brown rice.

Colourful vegetables such as carrots, butternut squash and sweet potatoes, plus eggs, and dairy products are all beneficial to an immune-boosting diet as they are rich in vitamin A, which also plays an important role in maintaining a healthy immune system

Through the years, studies have noted garlic, turmeric, and ginger for their immune-boosting properties. They also make for delicious additions to many dishes, boosting not only its nutrient content but also its flavour.

It can sometimes be difficult to avoid winter bugs, but eating a balanced diet, packed with immune-supportive foods, can help to support our immune system in the fight against viral illnesses.

1 butternut squash, peeled and diced into bitesize pieces

1 tin chickpeas, drained, rinsed and patted dry

2 tbsp olive oil

1 tsp smoked paprika

½ tsp turmeric

Salt and freshly ground black pepper

100g quinoa

300ml vegetable stock

For the dressing:

100g natural, smooth peanut butter

100ml water, recently boiled

Juice of 1 lime

1 clove garlic, crushed

1 tbsp light soy sauce

1 tbsp maple syrup

1 tsp sesame oil

To serve:

2 tbsp peanuts, finely chopped

½ red chilli, finely chopped

Coriander leaves, roughly chopped

Method

1. Preheat the oven to 200°C/fan 180°C /Gas mark 6.

2. Place the butternut squash and chickpeas into a large roasting tray. Drizzle over the olive oil, and add the smoked paprika, turmeric, and a little salt and pepper. Cook in the preheated oven for about 40 minutes, stirring regularly as they cook.

3. Prepare the quinoa according to the pack’s instructions, by adding the hot stock and quinoa to a small saucepan, cover with a lid and place on a low heat for about 20 minutes.

4. Make the dressing by adding the dressing ingredients to a mini chopper and blitzing gently for a few seconds to combine.

5. Add the cooked quinoa, squash, and chickpeas to a large bowl with the dressing. Stir well to combine. To serve, transfer to a serving bowl, sprinkle over the peanuts, red chilli, and some coriander leaves. Enjoy warm or allow to cool and store in a sealed container in the fridge for up to three days and reheat gently for about 30 seconds in the microwave before serving.

Ingredients: Serves 2

3 carrots, approx. 300g

2 tbsp olive oil

2 tbsp cornflour

1 tsp smoked paprika

½ tsp garlic powder

½ tsp turmeric

Salt and freshly ground black pepper

To serve:

Coriander or parsley, finely chopped

Method

1. Preheat the oven to 220°C/fan 200°C /Gas Mark 7, or the air fryer to 180°C.

2. Prepare the carrots by lightly peeling them and cutting into strips or batons.

3. Add the olive oil, cornflour, smoked paprika, garlic powder and turmeric to a large bowl. Season with a little salt and pepper. Mix until it is paste-like and add the carrot strips. Toss to combine and fully coat the carrots.

4. Cook in the air fryer for 14-16 minutes or the oven for 25-30 minutes, turning twice.

5. Serve the carrots while hot with a sprinkling of coriander or parsley.