A new nutrition guide, The Immunity Cookbook, has amazing tips not just for healthy eating, but also supporting your ability to fight off pesky bugs and viruses at the same time. Here’s a delicious dish your body will thank you for.
Kate Llewellyn-Waters, award-winning nutritionist and author of The Immunity Cookbook (Quadrille, £20, out now), says: ‘I use quinoa in this crumble as it is a great protein source – as are nuts, also very good sources of vitamin E, magnesium and selenium. I particularly like to use Brazil nuts, as they’re incredibly nutritious and are the richest food source of selenium. This important mineral plays a vital role in supporting your immune system and promotes immunity by lowering oxidative stress in your body. Nuts also have anti-inflammatory properties and are high in fibre, which helps you feel sated, reduces calorie absorption and promotes gut health.’
140g cooked quinoa
50g Brazil nuts, roughly chopped
50g pecans, roughly chopped
50g walnuts, roughly chopped
30g desiccated coconut
4 tbsp maple syrup
3 tbsp coconut oil, melted
150g frozen raspberries
150g frozen blueberries
100g frozen blackberries
Coconut yoghurt, to serve
1 Preheat the oven to 180°C/160°C fan/gas mark 4. Put the quinoa, nuts and coconut into a food processor and lightly pulse 2-3 times to combine.
2 Mix the maple syrup and coconut oil in a bowl, then stir into the quinoa mixture.
3 Scatter the frozen berries over a baking dish, cover with the crumble mix and bake in the oven for 25 minutes. Serve with coconut yoghurt.
Photograph: Steven Joyce
Find more great recipes from The Immunity Cookbook plus loads more expert nutrition advice in the latest issue of Healthy For Men, on sale now in Holland & Barrett stores and online at hollandandbarrett.com