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Ashlee’s Winter Nutrition tips

With the colder months ahead it’s important that we are fuelling ourselves correctly with the right nutrients to help our immune system fight off any flu or viruses that may come along with the cooler climate. Eating a balanced and colourful diet, can ensure that we are getting all of the vitamins and minerals that we need to assist in equipping our bodies through flu season.

These nutrients are especially important during the colder months:

Zinc is important in the cooler months as it can provide our immune system with help in fighting off any bacteria and viruses that might be trying to make us sick. That is why it is important to include a range of foods high in zinc within our daily food intake. This includes beef, chicken, seafood, wholegrain bread and pasta, as well as dairy products.

Vitamin C is another important nutrient to include within your diet to help aid in maintaining good immunity through helping to support your immune system. Food’s rich in vitamin C include tomatoes, red capsicum, sweet potato and citrus such as lemon, oranges, and watermelon.

Vitamin D is another important nutrient to make sure that we are getting enough of in winter is Vitamin D. This is because we receive majority of our vitamin D requirements through sun exposure, which in winter we see less of unfortunately and therefore it is important that we include foods rich in vitamin D throughout our daily food intake. These types of foods include eggs, oily fish such as salmon and mushrooms.

Warm Up with Our Nutritious Pumpkin Soup Recipe this Winter.

1.5kg Pumpkin
2 tbsp olive oil
2-3 cloves of garlic
1-2 tbsp honey
½ teaspoon cinnamon
½ teaspoon nutmeg
Salt & pepper to taste
½ cup light cooking cream (can change to light coconut cream for dairy free)
2-3 cups of salt reduced stock of choice (i.e. vegetable or chicken)
1. Preheat oven to 200 degrees Celsius
2. Roughly peel and chop pumpkin and add to a baking tray
3. Coat the pumpkin with olive oil, garlic, honey, cinnamon, nutmeg, salt & pepper.
4. Roast in the oven for 45mins or until tender and caramelised
5. Place pumpkin in a food processor or blender with cream, ½ the vegetable stock & blend until smooth – (add the remaining stock depending on your desired consistency)


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