Linda, of Honest Grazer, shares some of her favourite healthy drinks that have immune boosting properties to help get you through the cooler months ahead.
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POACHED PEAR AND ROSEMARY SMOOTHIE
LIQUID GOLD: SALT & PEPPER MACA DRINKING CHOCOLATE
VANILLA ROSE MULLED APPLE CIDER
POACHED PEAR AND ROSEMARY SMOOTHIE
”I find poached pears quintessential to cool weather, but I wanted to bring it into a different context of a smoothie that is light and fresh. It’s comforting and warming in terms of flavour but still light enough to have in autumn.”
Ingredients
4 pears (3 cooked (skin removed and boiled in plant milk) and then frozen, 1 for grilling)
1/4 cup kale (one large stalk)
4 sprigs fresh rosemary
1 tbsp almond butter
1 tsp fresh ginger (peeled and chopped)
2/3 cup any plant milk
1 tsp honey
1 tbsp hemp seeds
Method
Peel and core pears and chop in halves. Bring the plant milk to a boil in a saucepan and poach the pear halves for 10-15min or until cooked through but not too soft. Remove the pears from the milk and allow to cool completely. Chop into rough chunks and place in the freezer overnight. Pre-heat oven to 200 C grill. Thinly slice one pear and places slices onto a roasting pan. Sprinkle over half the rosemary and walnuts and drizzle honey over. Grill for 10min until pear slices are sticky and nuts are toasted. Blend the frozen pears with remaining ingredients (kale, almond butter, hemp seeds, ginger and remaining rosemary) until completely smooth. Top with roasted walnuts and pear slices before serving.
Immune Boosting Benefits
The antioxidants present in pears prevent several infections and boost the immunity of the body.
There are also phenolic phytonutrients, anti-inflammatory flavonoids and phytonutrients present in pears which also protect the cells.
Kale contains high levels of vitamin C, which not only packs a powerful antioxidant punch, but also helps fight off infection and regenerate other antioxidants in the body. Kale also contains folate, another immune booster.
Rosemary is a rich source of antioxidants and anti-inflammatory compounds, which are thought to help boost the immune system and improve blood circulation.
Hemp seeds are a rich source of calcium and potassium, both of which strengthen the bones and heart respectively.
Ginger is a natural anti-inflammatory, supports digestion and is rich in antioxidants, which helps boost the immune system.
LIQUID GOLD: SALT & PEPPER MACA DRINKING CHOCOLATE
“Everybody knows chilli hot chocolate – I love to make this warming variation with a healthy dose of black pepper and maca. The maca gives a subtle caramel flavour and the black pepper is savoury and spicey, together they make an interesting umami which makes this chocolate drink earthy and grounding.”
Ingredients
1/4 cup raw cacao
2 tbsp (rough chunks) raw cacao butter
6 fresh pitted medjool dates
2 cans coconut cream
2 tsp Maca powder
1-2 tsp maldon salt
1-2 tsp black pepper
Method
Place all the ingredients in a saucepan on a high heat. Bring to a boil and whisk continuously until the dates are no longer chunky and the chocolate is thick and completely smooth. Pour into a mug or short tumbler. Serve with more salt and pepper sprinkled on top.
Immune Boosting Benefits
Maca is considered an adaptogen, a name given to certain herbs, plants, and natural substances that help the body naturally adapt to stressors like a busy schedule, demanding job, or illness.
Consuming maca often makes people feel more alive, energetic, and leaves them with a sense of well-being, all of which are thought to be due to its ability to restore proper hormone balance and elevate feel good endorphins.
Another benefit of maca is its relatively high amount of absorbable plant-based nutrients, including protein, fibre, calcium and magnesium.
Raw cacao is full of flavonoids which been shown to decrease the rate of immune-system decay.
Hemp seeds are a rich source of calcium and potassium, both of which strengthen the bones and heart respectively.
Cacao is also rich in magnesium and zinc which help are key elements of a healthy human immune system.
VANILLA ROSE MULLED APPLE CIDER
“Apple Cider Vinegar is a staple for me – it’s so all over good for you. Made into a mulled drink with the warm apple juice it’s reminiscent of gluwein, but with a sharp acidity, so it’s comforting and complex at once.”
Ingredients
1L raw unfiltered apple juice
500ml raw unfiltered apple cider vinegar
15ml rose water
1/3 cup food grade rose petals
1 vanilla pod
Method
Place all the ingredients in a medium pot and bring to a boil. Stir occasionally for 15min, and then reduce heat to a simmer for another 15min. Serve the cider warm in a short glass or mug.
Immune Boosting Benefits
The high concentration of vitamin C, fiber, and acids in organic, cold-pressed apple cider vinegar are believed by some to boost immunity while breaking up the congestion that comes with a cold.
Probiotics have an immune-boosting effect, which might be why drinking apple cider vinegar can shorten the duration of a cold.
Rose water can also help you heal from colds, flu and sore throats. It may have a bronchodilator effect and helps with respiratory illness.
Rose water is also believed to help relieve fluid retention and inflammation.
