With cough, cold and flu season upon us, it’s more important than ever to boost your immunity, especially if you want to continue enjoying some outdoor exercise!
The food you eat can make a huge impact on how you feel throughout winter. By making sure you fill your boots with some delicious immune boosting meals, you’re sure to make it through the chilly season feeling great.
You’ve probably heard the old saying, breakfast is the most important meal of the day, and it’s true, especially when it comes to protecting yourself from the chilly weather and coughs that are easily spread. While a hot, creamy bowl of porridge contains plenty of beta-glucan, that can help to keep your immune system in check, there are plenty of immune boosting toppings to give your body that extra protection during an outdoor workout.
Here are a selection of fantastic porridge toppings to enjoy throughout winter, from instant porridge company, MOMA.
Vitamin C is reportedly the best vitamin to help your immune system function at its very best. When consumed, it helps to produce white blood cells that in turn, go on to fight any unwelcome infections.
Did you know that your body cannot create or store away vitamin C? That’s why it’s so important to make sure you include plenty of it in your daily diet, and the best way to do this is by eating plenty of citrus fruits.
For this lemon and orange porridge, simply stir the juice of half a lemon into the cooked porridge, a little at a time (taste after each addition to make sure it’s not too sour!). Top with the segments of 1 mandarin orange, and maybe add a handful of linseeds for an added crunch.
Whilst ginger can help to stop colds in their tracks, pear contains that much needed vitamin C, as well as copper, which is said to benefit your immune system, too!
This pear and ginger porridge topping is bound to give you that warm, soothing feel that’s well needed during winter, especially when you’ve had to pull yourself out of your warm, cosy bed! Begin by thinly slicing a peeled and cored pear. Combine 1 tablespoon of water with 1 teaspoon of honey or maple syrup, as well as some grated ginger root – add as much or as little ginger as you’d like.
In a saucepan, poach the pear very gently in the syrupy mix. Make sure they are lovely and tender before topping your cooked porridge with the pear slices and sauce.
Yoghurt that contains live cultures and plenty of vitamin D can help your immune system to keep pesky colds and other infections at bay. An apple a day is also known to “keep the doctor away” thanks to their many vitamins and minerals.
Raisins are a particularly useful food, in that they help your body to absorb the vitamins and minerals that you consume. With enough vitamins and minerals, your immune system can work at full capacity, and your body will feel strong enough to tackle a tough workout.
Start your day right with a bowl of porridge topped with yoghurt, apples and raisins. Simply peel and core the apple, the cut into thick slices. Combine 75ml of fresh orange juice with 25g raisins, and gently poach the apple slices in the mixture on a low heat for 10 minutes or until tender. Once cooked, mash the apple a little so it becomes a soft but chunky mixture.
Feel free to use the 150g of yoghurt as you wish, whether that’s on top of porridge, stirred into it, or a bit of both! Once you’re ready, add the apple compote to the top of your breakfast.
While almonds contain vitamin E which is a vital vitamin when it comes to keeping your immune system fully functioning, strawberries are bursting with vitamin C that we can’t get enough of. Not only that, but these two delicious foods work great as a porridge topping combo!
Prepare your porridge then stir in 30g of ground almonds. Top with 6 hulled and sliced strawberries, then finish by drizzling a teaspoon of honey or maple syrup across the top.
For the final 4 toppings in this handy list, MOMA has shared their guide to some more immune boosting porridge topping ideas!