There’s something about the darker evenings that makes it feel like our evenings are getting get shorter and shorter. And while we love an early night as much as the next person, it’s kind of impractical to crawl straight into bed when we get home from work.

One thing guaranteed to keep us awake for at least a little longer is food. On a cold, dark evening, there’s nothing better than coming home to a warming dish of goodness. But who has the energy for laborious recipes at this time of year?

However, our immune systems do take a bit of a battering in winter, so it’s worth investing a little time and energy in some simple dishes that make the most of the seasonal bounty winter has to offer without taking you away from more pressing matters (ie your sofa and a weighted blanket) for too long. 

“Scientific evidence demonstrates seasonal changes in our immune system are caused by different genes switching on and off in response to environmental cues like sunlight and temperature. Luckily, seasonal produce has us covered in providing key immune nourishing nutrients for each season,” says Dr Jenna Macciochi, a certified immunologist and head of innovation at Ancient + Brave.

With this in mind, we’ve sourced three powerhouse recipes to add to your weeknight dinner rotation. Packed with immune-friendly, gut-boosting nutrients, these dishes can all be on the table in 30 minutes or less – add the ingredients to your shopping basket, stat. 

“This is a perfect go-to autumnal recipe for me as the ingredients are simple and speak for themselves,” says Emma Thornton, nutritionist at Avogel. “The addition of cumin and plenty of garlic add a lovely warmth for autumn and winter, and mushrooms are one of my favourite vegetables that help provide some extra vitamin D – perfect for this time of year as the quality of our sunshine dips. The recipe can be flexible, as can the accompaniments, so it can make for a quick and easy midweek dinner. It is also perfect for batch cooking.”

Ingredients 

Serves 2

• 1 onion
• 2 tbsp extra virgin olive oil
• 4 cloves of garlic, crushed
• 2 carrots chopped
• A handful of mixed mushrooms, sliced
• Handful of spinach
• 1 veg stock cube
• 4 tomatoes roughly chopped
• 1 tsp cumin
• 1 can butter beans, drained (or similar bean variety)
• ½ cup of red lentils (preferably soaked for one hour)
• Pinch of chilli flakes
• Salt and pepper to taste
• Handful of fresh herbs such as coriander
• 100g quinoa (accompaniment can vary)

Method

1. First cook the lentils in water until soft, this will take around 20 minutes.
2. Meanwhile, add the quinoa to boiling water with ½ the stock cube and cook for 15 minutes.
3. In a large pan, saute the onion in the oil for around five minutes until soft.
4. Add the garlic, carrots and mushrooms and cook for 5 minutes.
5. Add half a stock cube (mixed in half a cup of water) and cook for a further 3 minutes.
6. Now add the tomatoes, spinach, cooked lentils, butter beans, chilli flakes, cumin, and salt and pepper to taste. Simmer for around 8 minutes until the tomatoes have softened.
7. Top with fresh coriander and serve with the quinoa on the side.

“Aubergine, being a very deep purple colour, contains lots of antioxidants and phytonutrients. It’s perfect for winter stews,” says nutritional therapist Alexa Mullane. “Specifically, it’s full of nasunin which protects the fats that make up our brain cell membranes, helping to protect our brain health. It also helps to protect heart health by increasing circulation and lowering blood pressure.

“Bell peppers are very high in vitamin C which is essential for supporting the immune system due to its role in stimulating the production and function of white blood cells, which fight infections. Vitamin C is also an antioxidant, protecting cells from oxidative stress and preventing premature ageing.

“The spices commonly used in tagines, such as turmeric, ginger, cinnamon and cumin, are rich in compounds known for their antioxidant and anti-inflammatory properties which support the immune system, promoting overall health and reducing pain.” 

Ingredients

Serves 2

• 1 block of halloumi
• 1 aubergine
• 1 onion
• 1 red pepper
• 1 tbsp of Belazu tagine paste (or any tagine paste)
• 300ml chicken bone broth (or vegetable stock)
• Broccoli to serve
• Wholewheat couscous to serve

Method

1. Roughly chop and sautee the onion, pepper and aubergine until soft (approximately seven to eight minutes).
2. Add the tagine paste, stock and cubed halloumi. Simmer for 10 mins.
3. While it’s simmering, cook the couscous according to the packet instructions and steam the broccoli (approximately five minutes).
4. Serve and enjoy.

“This immune-friendly soup has so many benefits at this time of year,” says Dr Macchiochi. “Butternut squash with its sweet flavoured, brightly coloured flesh is a great source of immune nourishing vitamins and minerals but more importantly, this recipe is packed with a host of phytonutrients and fibre, providing fodder for our good bacteria to ferment and creating ‘postbiotics’ – our own personalised pharmacy of bioactive compounds in the gut. 

“Meanwhile, the science on the health benefits of turmeric is solid, and the best way to access the benefits is to stick to the whole root over pills.”

Ingredients

• Extra virgin olive oil
• 700ml of chicken stock or vegan stock
• 1 can of coconut milk
• 200g red lentils (soaked and rinsed)
• High mineral sea salt
• Freshly ground pepper
• 1 tablespoon of freshly grated turmeric
• 1 teaspoon of dried turmeric and cumin
• Butternut squash (or pumpkin)
• Coriander to garnish
• 3 cloves of garlic, minced
• 1 large onion
• Dash of apple cider vinegar

Method 

1. Pre-heat the oven to 200ºC
2. Pre-soak the lentils with a dash of apple cider vinegar and a pinch of salt. Rinse and set aside.
3. Roast the whole squash in the oven until soft (no need to chop first)
4. Sauté the onions with salt and pepper in olive oil on a high heat until the onions begin to soften.
5. Reduce the heat, add the crushed garlic and grated fresh turmeric and continue to sauté for a few more minutes.
6. Add the lentils, coconut milk, and stock. Bring soup to a boil, then cover. Reduce heat to low and allow to simmer for 20 minutes until the lentils soften.
7. Once the butternut squash feels soft, remove it from the oven, scoop out the centre and add to the soup pot.
8. Cook together for a further 10 minutes until combined then cook and whizz in a blender until smooth
9. Set aside seeds, rinse and then roast for a further 10 minutes (to save time, you can toast some packaged seeds). 
10. Serve the soup with a topping of roasted butternut squash seeds, a generous handful of coriander and a drizzle of extra virgin olive oil.

Images: Avogel/Emma Thornton; Alexa Mullane; Ancient + Brave