Style: July 10, 2020

STYLE | wellbeing 69
Soups and stews
A varied and nutrient-dense diet will
help to support a healthy immune
system. Tuck into homemade soups
created from a base of good oldfashioned
bone broth, with lots of garlic,
onions and other vegetables. Wintry
stews with lots of veggies are also
beneficial. Try to eat foods that are in
season. Turn to warm meals, such as
cooked veggies rather than summer
salads, especially when it is cold. This can
help with circulation and digestion, and
is a practice encouraged by traditional
Chinese medicine, which has been
around for 4000 years.
The antimicrobial herb
Thyme (Thymus vulgaris) is a wonderful
herb, which you may already have
growing in your garden. It has
antimicrobial and aromatic properties,
so if you feel congested or detect the
telltale signs of a cold, add a few sprigs
of thyme to a cup of boiling water.
Leave it for 10 minutes, strain and drink.
You can add some manuka honey
for sweetness as well, as it also has
antibacterial effects. Thyme is an easy
herb to add while sautéing onions in any
savoury dish.
BONE BROTH
INGREDIENTS
leftover cooked bones from a roast meal
chicken necks and feet (optional, but very beneficial as they
supply collagen for skin health, gut and joint support)
2 medium onions, halved, skins included
4–5 carrots, washed and cut in half
6–8 celery stalks and leaves, washed and cut into thirds
6–8 garlic cloves
1 tsp mineral salt
a few sprigs of thyme, stalk and leaves
2 Tbsp apple cider vinegar
3.5 litres cold water
METHOD
1. Place all ingredients in a slow cooker with enough
water to cover the ingredients (use more than 3.5 litres
if required).
2. Cover and set on low. Leave chicken bones for 24
hours and beef/lamb bones for 48 hours to draw out the
nutrients from the bones and marrow.
3. Use a colander to strain all the liquid into glass jars and
keep for up to three days in the fridge.
Nutrient-dense foods
Zinc and vitamin C are nutrients
essential to good health. There is a
growing body of scientific evidence
that supports their benefits in boosting
immunity and strengthening the healing
process. Oysters, beef and pumpkin
seeds are all good sources of zinc. But if
you have frequent infections, skin issues
and/or white flecks on your nails, you
may need to supplement with a zinc
powder or drops to increase your levels.
Good food sources of vitamin C include
raw capsicums, fresh or frozen berries
and sauerkraut, among many others.
Slower pace of life
We get such a diverse range of seasons
here in New Zealand, so use this time
to take a break, get cosy and read a
good book in the evenings or weekends.
FOMO (fear of missing out) has been
replaced with JOMO (joy of missing
out). Post-lockdown, more people seem
to be enjoying the slower pace of life.
Ensure you get plenty of restorative
sleep too. For adults that is between
seven to nine hours per night.
NOTE: You can drink the broth as is or use as a base for
soups or add to risotto/mince etc. If you don’t need to use
it right away, store it in the freezer for up to three months.