February, 2018

  • How a chef cooks for those he loves

    13 February, 2018 How a chef cooks for those he loves

    Skipping the crowds in favour of a lovingly prepared meal at home is your best bet for a romantic Valentine’s Day. This is chef Jock Zonfrillo's idea of a nice night in.
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January, 2018

December, 2017

October, 2017

September, 2017

  • Win a pro toastie pack

    18 September, 2017 Win a pro toastie pack

    Indulge in the ultimate comfort food with this kit, including a no-mess Breville press, a copy of Darren Purchese's Chefs Eat Toasties Too and a subscription to Cooked.
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August, 2017

July, 2017

June, 2017

  • Winter entertaining with Gill Meller

    08 June, 2017 Winter entertaining with Gill Meller

    Gill Meller is in the country, his first time to Australia, showcasing his beautiful book Gather with a series of dinners and classes. We caught up with him to find out what's on the menu for his Aussie guests.
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May, 2017

April, 2017

February, 2017

January, 2017

December, 2016

October, 2016

September, 2016

August, 2016

July, 2016

June, 2016

May, 2016

April, 2016

March, 2016

February, 2016

January, 2016

December, 2015

November, 2015

  • Christmas basics: the perfect custard

    27 November, 2015 Christmas basics: the perfect custard

    We're looking at those staple recipes that can make or break your Christmas spread. First up, the much-misunderstood sweet seductress, custard.
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  • Halfway Home

    16 November, 2015 Halfway Home

    I’ve been sugar-free for a total of two weeks, and things are going surprisingly well...
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  • The anatomy of the perfect burger

    11 November, 2015 The anatomy of the perfect burger

    Looking for your next weekend challenge? Why not have a crack at making your own cheeseburgers from scratch? Chef Daniel Wilson shares the secret recipe to recreating his famed Huxtaburger, from bun to patty and everything in between.
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  • Bubbles or nothing

    11 November, 2015 Bubbles or nothing

    Out to impress this party season? To take your entertaining game to the next level, we’ve teamed up with our friends at Halliday Wine Companion to share tips on matching sparkling wines to a range of show-stopping canapes.
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  • No Sugar November

    04 November, 2015 No Sugar November

    This month while the boys are growing staches, I’ll be growing a conscience about all the confectionary I consume.
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October, 2015

September, 2015

May, 2015

April, 2015

March, 2015

February, 2015

January, 2015

December, 2014

November, 2014

October, 2014

September, 2014

August, 2014

July, 2014

June, 2014

May, 2014

April, 2014

March, 2014

February, 2014

  • Margaret Fulton's expert guide to preserves

    27 February, 2014 Margaret Fulton's expert guide to preserves

    Jams, pickles, chutneys, sauces, compotes and conserves are the best way to preserve abundant produce so you can enjoy your fruit and veg all year round. Margaret Fulton shares her guide to the art of preserving.
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  • Melbourne Food & Wine Festival 2014 | Our picks

    27 February, 2014 Melbourne Food & Wine Festival 2014 | Our picks

    The Melbourne Food & Wine Festival, running from February 28 to March 16, begins in just over a week. We’ve put together our picks of the fest.
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  • Philippa Sibley's expert guide to sweet pastry

    24 February, 2014 Philippa Sibley's expert guide to sweet pastry

    Master of the dough Philippa Sibley shares her step-by-step guide to making sweet shortcrust pastry, taking you through everything you need to know to perfect the art of peerless pâte.
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  • In season | Eggplant

    21 February, 2014 In season | Eggplant

    The unsung hero of the nightshade family, eggplant is found in cuisines the world over. From Sicily to South East Asia, the Middle East to the Mediterranean, many signature dishes feature the versatile aubergine. We sing the praises of the humble eggplant.
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  • Everything you need to know about cuts of pork

    17 February, 2014 Everything you need to know about cuts of pork

    Meat expert and chef Adrian Richardson explains the different cuts of pork, and what you should use them for.
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  • Sticky business | A guide to meat on sticks

    14 February, 2014 Sticky business | A guide to meat on sticks

    Skewers, kebabs, shaslicks, yakitori … Whatever you call them, meat just tastes better when cooked on a stick. We share our tips to help you ace the skewers at your next barbecue.
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  • In season | Figs

    06 February, 2014 In season | Figs

    Figs evoke the flavours of exotic decadence. Sweet and visually striking, figs make for a decadent tart topper, a sumptuous sticky jam or a delightful savoury venture with cold meats. We share some of our favourite fig recipes.
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  • Guide to styling handmade edible gifts

    05 February, 2014 Guide to styling handmade edible gifts

    There's nothing more thoughtful than a handmade edible gift. April Carter shares her tips and tricks for making beautiful and delicious treats for those you love.
    Read more…

January, 2014

December, 2013

November, 2013

Food hacks: how to boost your immune system

By
Dale Pinnock
Added
12 June, 2014

Fight off colds and flu by cooking delicious dinners? We get the low-down on immunity-boosting foods from Medicinal Chef Dale Pinnock.

Dale Pinnock, aka The Medicinal Chef, has a Masters in Nutritional Medicine and is all about exploring the health-boosting potential in food nutrients. With the dreaded cold and flu season upon us, he shares his guide to foods that are packed with great immunity-boosters.

Immunity boosting for colds & flu

There is no ‘cure’ for the common cold, but I firmly believe there is a lot we can do to make ourselves feel better by reducing symptoms, and also by improving our body’s way of dealing with such infections. Cold and flu viruses attack the upper respiratory tract, such as the nose and throat. When they get into these tissues and start causing mischief, our immune system respond by sending an army of white blood cells to the area to kill the virus. It is the immune system trying to control the infection that gives us the symptoms associated with cold and flu.

Improve your immune system

This is a contentious subject, but some foods have shown some positive results in several types of study. Shiitake mushrooms and goji berries contain unique, active sugars called polysaccharides. These have demonstrated some interesting effects on our immune system, and shiitake polysaccharides have been shown to increase the production of white blood cells. The more we can produce during an infection, the better the position we are to deal with it effectively. Our body does increase production of white cells during an infection, but shiitake mushrooms may step this up even further.

Goji-berry polysaccharides have shown similar activity, but to date the research is more limited. More needs to be done, but it looks as though they might increase the white blood cell count too.

Zinc can also enhance immune response. White blood cells use zinc to code DNA, which works as an internal control mechanism for the cell, helping it respond to invaders and pathogens. Many trials have shown that increasing our intake of zinc-rich foods can improve resilience to infections, and also the time it takes to recover from infection.

Eat more garlic

Garlic is well known as a potent antiviral. Unlike most compounds, which are removed through the kidneys and bowel, the essential oils in garlic cannot be removed this way, and are instead removed through the breath. As they move through the respiratory tract, they can pick off the bugs and viruses lurking there, waiting to cause trouble.

Reduce inflammation

Tissues in the upper respiratory tract become inflamed during colds and flu while the immune system is dealing with the infection. Reducing this inflammation goes a long way towards making us feel more human again.

One of my favourite ingredients when I have a touch of the dreaded man flu is the old faithful ginger! This contains a very powerful anti-inflammatory ingredient, part of the chemistry that gives ginger its powerful spicy aroma, which works by blocking the manufacture of compounds that activate inflammation. Omega-3 fatty acids in foods such as oily fish and flaxseeds are also of great value in helping the body make its own natural anti-inflammatory compounds.

Key ingredients for immunity boosting:delicious immunity

  • Shiitake mushrooms – powerful polysaccharides support immune function
  • Garlic – antiviral
  • Ginger – anti-inflammatory
  • Chillies – decongestant
  • Goji berries – likely to support immune function
  • Sweet potatoes – mild anti-inflammatory
  • Water, lots of it – beats dehydration from fever that often accompanies colds and flu
  • Prawns – packed with zinc
  • Coconut – contains lauric acid, a natural antiviral

For delicious immunity-boosting recipes, check out  The Medicinal Chef by Dale Pinnock.

DALE'S IMMUNITY-BOOSTING RECIPES

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