October: The immunity issue

We can’t ignore it any longer – the nights are drawing in and the colds and bugs are incoming. If you have kids at school then you’ve probably already had at least three colds since they started back at in September! So what can we do to help our bodies defend themselves against the inevitable this winter.

Eat yourself happy with this delicious Buddha Bowl

It’s packed full immune boosting foods and taste absolutely amazing! The star of the show is the delicious carrot and ginger dressing – which will keep well in the fridge for up to a week so you can you it to jazz up other dishes too. It’s also super easy to pack-up ready for the next day’s lunch, giving you a powerhouse grab and go meal with minimal effort.

Ingredients and recipe

• Half a cup of quinoa cooked to the packs instructions – around 5 minute before the end of the cooking time add in the a handful of small broccoli florets and chopped up stems allowing it to steam without over cooking. Once cooked add in a table spoon or two of Soya Sauce depending on your taste.
• Chop up a small wedge of red cabbage
• 2 x chopped spring onions
• Slice up half an avocado
• Optional extra grilled halloumi or for a plant based option try Kinda Co Mozzalloumi Grilling Cheese

For the dressing

• 80ml of extra-virgin olive oil
• 80ml of rice vinegar
• 2 large carrots, peeled and roughly chopped
• 2 tablespoons peeled and roughly chopped fresh ginger
• 2 tablespoons lime juice
• 1 tablespoon plus 1 teaspoon honey
• 1 ½ teaspoons toasted sesame oil
• Season with salt to taste
• Add all of the ingredients to a blender and blitz until smooth.

Arrange the ingredients in your bowl, add dressing (don’t be shy as it tastes so good) and finally sprinkle with sesame seeds. Hope you love it as much as we do!

Why this buddha bowl is so good at supporting your immune system…

• Carrots – Packed with beta-carotene, which converts to vitamin A, carrots help maintain healthy mucous membranes and support white blood cell activity to fight infection.
• Ginger – Contains gingerol, a compound with strong anti-inflammatory and antioxidant effects that ease inflammation and support immune response.
• Avocado – Rich in healthy fats and vitamin E, avocados help absorb fat-soluble nutrients and protect cells from oxidative stress.
• Red Cabbage – High in vitamin C and anthocyanins, it boosts antioxidant protection and supports gut health, a key part of immune function.
• Quinoa – A complete protein with zinc and iron that aid immune cell repair and energy metabolism while supporting a healthy gut.
• Broccoli – Loaded with vitamins A, C, and E plus sulforaphane, broccoli enhances detoxification and strengthens cellular defense.
• Lime – Rich in vitamin C, limes help stimulate immune cells and reduce the duration of colds while aiding digestion and detox.
• Sesame Seeds – Tiny but powerful, sesame seeds contain zinc, selenium, and vitamin B6, all essential for immune cell production and antioxidant protection. Their healthy fats also help reduce inflammation.