In the cooler months our immune systems are lower and therefore more susceptible to common colds and other germs. I know in our household there’s a special focus in winter on what we eat, to ensure my family has great overall health and strong immune systems. For toddlers, this is just as important as they are exposed to many different types of germs throughout the day, especially at daycare.
Here are five of my tips to help feed and build up your child’s immune response through the winter months.
1. Iron and zinc
Iron rich foods are important to help transport oxygen around the body and boosting the immune system. Iron is found in many protein-rich foods like redmeat and fish as well as legumes (baked beans and hummus). With the Thermos Foogo® vacuum insulated food jar you can make this delicious beef and tofu stir fry, which is great for dinner or packed for lunch the next day. Thermos Foogo® food jars keep foods hot for up to 5 hours, so your kids will have a nice warm lunch waiting for them*
Beef and Tofu stir Fry
Ingredients:
200 g tofu, cubed (an excellent source of iron-rich protein)
400 g beef sliced
1 tablespoon olive oil
1 cup snow peas chopped
1 cup bean sprouts
1 bunch bok choy
2 carrots peeled and chopped
Small can baby corn spears
1 cup beef stock
2 spring onions chopped
1 clove garlic, finely chopped
*To get the most out of your vacuum insulated food jar, its important to heat up the Thermos Foogo Food Jar with hot water for 5-10 minutes before you reheat and pack the food.
For cold foods or drinks to pack in Thermos Foogo products, make sure these are chilled in the fridge or freezer for 5-10 minutes before filling with food/drink and packing away.
2 tablespoon soy sauce
Method:
1. Fry off cubes tofu and beef in oil – set aside.
2. Add garlic and onions to pan and fry one minute.
3. Add beef stock and vegetables and stir-fry for 1-2 minutes.
4. Return tofu and beef to pan.
5. Add soy sauce
6. Serve with brown or white rice.
* Substitute pork, lamb or chicken for beef.
2. Brightly coloured fruits and vegetables
Brightly coloured fruits and vegetables such as sweet potato, pumpkin, beetroot, kiwi fruit, mandarin and paw paw are rich in immune boosting vitamins A, C and E. Fruits and veggies make a great snack on the go but it’s important to make sure they stay fresh and crunchy. Kids can get turned off by limp fruits and vegetables so I recommend keeping your fruits in a Thermos Foogo® Food Jar until the kids are ready for a healthy snack.
Here’s a great recipe for sweet potato and pumpkin soup that kids love and also makes another great option to pack for lunch the next day.
Sweet Potato and Pumpkin Soup
Ingredients:
1kg butternut pumpkin, peeled, deseeded, chopped
500g sweet potato peeled, chopped
1 large brown onion, finely chopped
2 cloves of garlic, finely chipped
1 tablespoon grated fresh ginger
60ml light olive oil
1L vegetable stock
½ cup of water1/3 cup chopped, fresh coriander
salt and pepper to taste
Method:
1. Soften onion in oil on media heat
*To get the most out of your vacuum insulated food jar, its important to heat up the Thermos Foogo Food Jar with hot water for 5-10 minutes before you reheat and pack the food.
For cold foods or drinks to pack in Thermos Foogo products, make sure these are chilled in the fridge or freezer for 5-10 minutes before filling with food/drink and packing away.
2. Add ginger, cumin, garlic, pumpkin and sweet potato – stir for 2 minues
3. On high heat add the vegetable stock, and water and bring to the boil
4. Simmer for 15 minutes or until pumpkin and sweet potato are soft
5. Allow to cool
6. Transfer to a blender and blend until smooth
7. Season with salt and pepper to taste
8. Reheat when ready to serve
3. Berries
Blueberries and other berries including strawberries are rich in antioxidants. Berries are known for their effect on improving memory and their ability to fight bacteria that cause infections. They’re also a great way to inject some vitamin C into your kids’ morning meal. Buy a bag of frozen berries, defrost them in the morning for your kids to snack on in their morning break or to mix through warm porridge for breakfast. Berries also make a great snack during the day as a substitute for lollies. Keep them fresh for your kids with the Thermos Foogo® Food Jar
4. Garlic
Using garlic, which is rich in allicin, an antiviral, anti-fungal and anti-bacterial agent that can immune systems a huge boost to fight any nasty school bugs. Garlic is nature’s natural medicine, so a staple in our house hold cooking! You can even add garlic to snacks, like carrot and celery sticks with home made hummus (that is packed with garlic and protein).
Here’s a great recipe for Cheesy Berlotti Beans that my kids love – complete with garlic!
Cheesy Berlotti Beans (Serves 6)
Ingredients:
1 tablespoon oil
1 teaspoon garlic
2 cups raw berlotti beans (soak in water overnight)
100g tomato paste
*To get the most out of your vacuum insulated food jar, its important to heat up the Thermos Foogo Food Jar with hot water for 5-10 minutes before you reheat and pack the food.
For cold foods or drinks to pack in Thermos Foogo products, make sure these are chilled in the fridge or freezer for 5-10 minutes before filling with food/drink and packing away.
3 cups chicken stock
1Ž2 cup Parmesan cheese
1 cup rice
Method:
1. Fry garlic in oil until golden.
2.Add soaked berlotti beans, fry one minute.
3. Add tomato paste, stirring until beans well covered.
4. Slowly add stock, bring to boil simmer for about 1 hour or until beans are 5.
5. just soft.
6. Add Parmesan cheese and rice.
7. Simmer for 20 minutes until rice cooked (top up with stock if required).
8. Consistency is that of risotto.
5. Cruciferous vegetables
Leafy vegetables like spinach, silver beet, cabbage, broccoli, kale and bok choy are also great because they’re loaded with vitamins but also are a great source of iron. You can also chop them up and hide them in just about anything for the fussy eaters out there – like smoothies or cocoa brownies! Keep your non-daily smoothies cold for up to 7 hours in a Thermos Foogo® Drink Bottle.
__small.png)
