Immunity-boosting meal plan

Packed with delicious recipes that optimise nutrient-rich foods, this plan helps support your immune defences. We’ve included lots of brightly coloured fruit and vegetables, like the pumpkin in our creamy pasta. Orange fruit and veg are rich in carotenes – this plant form of vitamin A strengthens the linings of our respiratory system, helping to make us more resilient.

Being low in certain nutrients, including iron, can make us more susceptible to infection. Recipes like our spiced lamb stew combine iron from the meat with fresh herbs and fruit, these vitamin C-rich foods help optimise our iron uptake. Vitamin D plays an important role in immunity but few foods are good sources – oily fish including the anchovies in our pasta with kale & mascarpone and our pomegranate salmon make valuable contributions.

We’ve used kefir in the dip that accompanies our tasty cajun chicken traybake and miso in our burgers with mint & pomegranate slaw – because fermented foods like these, eaten regularly, may promote a more robust immune system.