Foods That Boost Immune System Health

In an era where maintaining good health is paramount, a robust immune system is absolutely essential. 

While lifestyle factors like exercise and sleep play a significant role, the food we consume can significantly enhance our immune defences. 

Here’s a look at some foods that can help bolster your immune system.

1. Citrus Fruits

Citrus fruits, such as oranges, lemons, limes, and grapefruits, are well-known for their high vitamin C content. Vitamin C is vital for the production of white blood cells, which are key to fighting infections. Given that the body does not produce or store vitamin C, daily intake is crucial for maintaining an effective immune system.

2. Red Bell Peppers

While citrus fruits are high in vitamin C, red bell peppers contain twice as much of this essential vitamin. They are also a rich source of beta carotene, which the body converts into vitamin A. Vitamin A is important for maintaining the health of your skin and mucous membranes, which are the body’s first line of defence against pathogens.

3. Broccoli

Broccoli is packed with vitamins A, C, and E, as well as fibre and many other antioxidants. It is one of the healthiest vegetables you can put on your plate. To retain its nutrients, it is best cooked as little as possible – or better yet, not at all.

4. Garlic

Garlic has been used for centuries for its medicinal properties. It contains compounds such as allicin, which is known to boost the disease-fighting response of some types of white blood cells in the body when they encounter viruses.

5. Ginger

Ginger is another ingredient many turn to after falling ill. It may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger is also packed with antioxidants and has anti-inflammatory properties.

6. Spinach

Spinach made our list not just because it’s rich in vitamin C but also because it’s packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Like broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients.

7. Yoghurt

Yoghurt that contains live and active cultures, like Greek yoghurt, can stimulate your immune system to help fight diseases. Look for yoghurts that have "live and active cultures" printed on the label, and try to get plain yoghurts rather than the kind that are pre-flavoured and loaded with sugar.

8. Almonds

When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system. Nuts, such as almonds, are packed with the vitamin and also have healthy fats, which help in the absorption of fat-soluble vitamins.

9. Turmeric

Turmeric is a bright yellow, bitter spice that has been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. High concentrations of curcumin, which gives turmeric its distinctive colour, can help decrease exercise-induced muscle damage. Curcumin has promising immune-boosting potential.

10. Green Tea

Green tea is packed with flavonoids, a type of antioxidant. In studies, the amino acid L-theanine found in green tea may aid in the production of germ-fighting compounds in your T-cells. Additionally, green tea is a good source of the amino acid that enhances immune function.

Incorporating these foods into your diet can help enhance your immune system, but it's important to remember that no single food or supplement is a magic bullet. A balanced diet, combined with other healthy lifestyle habits, is the best way to support overall health and a strong immune system. Stay well, eat healthily, and keep your defences strong!

Discovering the Rich Flavours of Indian Curry Without Chillies

Indian cuisine is renowned for its bold and diverse flavours, often attributed to the liberal use of spices and chillies. 

However, for those who are sensitive to heat, are allergic to chillies or simply prefer milder dishes, there are plenty of fantastic Indian curry recipes that do not rely on chillies. 

These dishes showcase the depth and complexity of Indian cooking through a symphony of aromatic spices, herbs, and ingredients. Here are some delightful Indian curry recipes that are flavourful without the fire.

1. Korma

Korma is a classic North Indian dish known for its rich, creamy texture and fragrant spices. Traditionally made with yoghurt, cream, and a blend of ground spices, korma is a mild curry that can be enjoyed by everyone.

Ingredients:

500g chicken or vegetables (potatoes, carrots, peas, etc.)

2 tablespoons ghee or vegetable oil

2 large onions, finely sliced

3 cloves garlic, minced

1 tablespoon ginger, minced

1 teaspoon ground coriander

1 teaspoon ground cumin

1 teaspoon ground turmeric

1 teaspoon garam masala

200ml yoghurt

100ml double cream

50g ground almonds

Salt to taste

Fresh coriander for garnish

Method:

Heat the ghee or oil in a large pan over medium heat. Add the onions and sauté until golden brown.

Add the garlic and ginger, cooking for a further 2 minutes.

Stir in the ground coriander, cumin, turmeric, and garam masala, cooking for another minute to release the aromas.

Add the chicken or vegetables and cook until they begin to brown.

Lower the heat and stir in the yoghurt, cream, and ground almonds. Simmer gently for 20-25 minutes, until the chicken is cooked through or the vegetables are tender.

Season with salt to taste. Garnish with fresh coriander before serving.

2. Aloo Gobi

Aloo Gobi is a popular vegetarian dish made with potatoes (aloo) and cauliflower (gobi). It's a dry curry that highlights the natural flavours of the vegetables, enhanced by a blend of aromatic spices.

Ingredients:

2 large potatoes, peeled and cubed

1 medium cauliflower, cut into florets

2 tablespoons vegetable oil

1 large onion, finely chopped

2 cloves garlic, minced

1 tablespoon ginger, minced

1 teaspoon ground turmeric

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon garam masala

1 teaspoon mustard seeds

Salt to taste

Fresh coriander for garnish

Method:

Heat the oil in a large pan over medium heat. Add the mustard seeds and cook until they begin to pop.

Add the onions and sauté until they are golden brown.

Add the garlic and ginger, cooking for a further 2 minutes.

Stir in the ground turmeric, cumin, coriander, and garam masala.

Add the potatoes and cauliflower, stirring to coat them in the spices.

Cover the pan and cook on low heat for 20-25 minutes, stirring occasionally, until the vegetables are tender.

Season with salt to taste. Garnish with fresh coriander before serving.

3. Dal Makhani

Dal Makhani is a creamy and buttery lentil dish from the Punjab region. Made with black lentils and kidney beans, this curry is both nutritious and satisfying, perfect for a cosy meal.

Ingredients:

200g black lentils (urad dal)

50g kidney beans (rajma)

2 tablespoons ghee or butter

1 large onion, finely chopped

3 cloves garlic, minced

1 tablespoon ginger, minced

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon turmeric

1 teaspoon garam masala

400g tinned tomatoes, pureed

200ml double cream

Salt to taste

Fresh coriander for garnish

Method:

Soak the lentils and kidney beans overnight. Drain and rinse them before cooking.

Cook the lentils and kidney beans in a large pot of water until tender, about 45 minutes. Drain and set aside.

Heat the ghee or butter in a large pan over medium heat. Add the onions and sauté until golden brown.

Add the garlic and ginger, cooking for another 2 minutes.

Stir in the ground cumin, coriander, turmeric, and garam masala, cooking for a minute to release the aromas.

Add the pureed tomatoes and cook for 10 minutes, stirring occasionally.

Add the cooked lentils and kidney beans to the pan, mixing well. Simmer for 20 minutes.

Stir in the double cream and cook for another 10 minutes. Season with salt to taste.

Garnish with fresh coriander before serving.

These recipes are proof that you don’t need chillies to enjoy the robust and intricate flavours of Indian cuisine. Each dish offers a unique taste experience, highlighting the versatility of spices and the natural goodness of fresh ingredients. So, why not try these milder Indian curries and savour the rich culinary traditions of India without the heat? Enjoy your cooking adventure!

Recipes of Old Shropshire Part 2: The Sweet History of Gingerbread Men and Market Drayton's Claim to Fame

Gingerbread men are a beloved staple of British baking, particularly around the festive season. 

These charming, spicy biscuits have been a favourite treat for centuries, their history intertwined with tradition, legend, and a small market town in Shropshire, Market Drayton, which proudly claims to be the birthplace of gingerbread men.

The Origins of Gingerbread

The story of gingerbread itself is a rich tapestry that stretches back to ancient times. Ginger, the key ingredient, was first cultivated in China around 5,000 years ago and made its way to Europe via the Silk Road. By the 11th century, it had become a prized commodity, often used to mask the taste of preserved meats.

Gingerbread, as we all know it today, began to take shape in Medieval Europe. The earliest forms were more like a spiced bread, often dense and dark, sweetened with honey and flavoured with a variety of spices such as cinnamon, cloves, and, of course, ginger. It was a luxurious treat reserved for special occasions, particularly Christmas and other religious festivals.

The Advent of Gingerbread Men

The concept of shaping gingerbread into human figures is attributed to the court of Queen Elizabeth I in the 16th century. It is said that the Queen had gingerbread figures made to resemble visiting dignitaries and presented them as gifts. These early gingerbread men were intricate and elaborately decorated, a far cry from the simpler designs we see today.

Market Drayton: The Gingerbread Capital

Market Drayton, a quaint market town in Shropshire, lays claim to being the home of gingerbread men in Britain. The town’s association with gingerbread dates back to the 17th century. It is believed that the recipe was brought to Market Drayton by local baker William Clode, who had connections to the spice trade. Clode’s gingerbread quickly gained popularity, becoming a cherished local delicacy.

The town's unique recipe, characterised by its rich, spicy flavour and the addition of local ingredients, set it apart. Market Drayton gingerbread was traditionally baked as a hard biscuit, ideal for long storage and transportation, which helped its reputation spread far and wide.

Gingerbread Men Today

Today, gingerbread men are an iconic part of British culture, particularly around Christmas time. They adorn holiday tables, are hung as decorations on Christmas trees, and are enjoyed by children and adults alike. The tradition of decorating gingerbread men with icing, sweets, and other adornments continues to bring joy and creativity to kitchens across the UK.

Market Drayton continues to celebrate its gingerbread heritage with pride. The town hosts events and activities that honour this sweet tradition, keeping the legacy of William Clode and his famed gingerbread alive.

Conclusion

From the spiced courts of Queen Elizabeth I to the charming streets of Market Drayton, the history of gingerbread men is a delightful journey through time. This humble biscuit, with its warm, spicy flavour and whimsical shape, has captivated hearts for centuries and remains a beloved symbol of the festive season.

So next time you bite into a gingerbread man, remember the rich history and the little Shropshire town that helped shape this sweet tradition. Enjoy the timeless blend of spice, sweetness, and nostalgia that gingerbread men bring, and perhaps, take a moment to appreciate the story baked into each bite.

Fermentation Techniques You Can Use at Home

Fermentation, an ancient preservation method, has seen a resurgence in recent years due to its health benefits and culinary potential. 

By harnessing the power of natural microbes, you can transform basic ingredients into flavourful, nutritious foods and beverages. Here are some simple fermentation techniques you can try at home.

1. Vegetable Fermentation

One of the easiest and most rewarding fermentation projects is fermenting vegetables. The classic example is sauerkraut, but you can ferment almost any vegetable.

Ingredients:

Fresh vegetables (e.g., cabbage, carrots, cucumbers)

Sea salt or pickling salt

Water (if making a brine)

Steps:

Prepare the Vegetables: Clean and chop your chosen vegetables.

Salt the Vegetables: For dry salting, sprinkle salt directly onto the chopped vegetables and massage it in to draw out moisture. Alternatively, dissolve the salt in water to create a brine and submerge the vegetables.

Pack the Jar: Place the salted vegetables in a clean jar, pressing them down to release more juice and remove air bubbles.

Ferment: Cover the jar with a loose lid or cloth and leave it at room temperature. Check daily to ensure the vegetables remain submerged in the brine. Taste after a few days and continue fermenting until the desired flavour is achieved.

Store: Once fermented, seal the jar with a tight lid and store in the refrigerator.

2. Kombucha

Kombucha is a fermented tea known for its tangy taste and probiotic properties.

Ingredients:

Tea (black, green, or a blend)

Sugar

SCOBY (Symbiotic Culture of Bacteria and Yeast)

Starter tea (unflavoured kombucha from a previous batch or store-bought)

Steps:

Brew the Tea: Boil water and steep the tea, then dissolve sugar into the hot tea. Allow it to cool completely.

Combine: In a large glass jar, combine the cooled tea, SCOBY, and starter tea.

Ferment: Cover the jar with a cloth secured with a rubber band and let it ferment at room temperature for 7-14 days, depending on your taste preference.

Bottle and Second Fermentation: Remove the SCOBY, reserve some kombucha for the next batch, and bottle the rest. You can add fruit or herbs for flavour during this stage. Seal the bottles and leave them at room temperature for 2-3 days to carbonate before refrigerating.

3. Sourdough Bread

Sourdough bread, with its tangy flavour and chewy texture, is a favourite among home bakers.

Ingredients:

Flour (preferably strong bread flour)

Water

Salt

Sourdough starter (a mixture of flour and water colonised by wild yeast and bacteria)

Steps:

Maintain the Starter: Feed your starter regularly with equal parts flour and water. Ensure it is bubbly and active before baking.

Prepare the Dough: Mix the starter with more flour and water to create the dough. Let it rest, then add salt.

Bulk Fermentation: Allow the dough to ferment at room temperature for several hours, folding it periodically to develop gluten.

Shape and Proof: Shape the dough and let it proof (rise) until it’s ready to bake. This can take several hours or overnight in the fridge.

Bake: Preheat your oven with a baking stone or Dutch oven. Bake the bread until it has a deep, golden crust and sounds hollow when tapped.

4. Yoghurt

Homemade yoghurt is a simple and satisfying project that requires just milk and a yoghurt culture.

Ingredients:

Milk (whole, semi-skimmed, or skimmed)

Yoghurt culture (store-bought plain yoghurt or a commercial culture)

Steps:

Heat the Milk: Heat the milk to 82°C (180°F) to denature the proteins, then cool it to 43°C (110°F).

Inoculate: Stir in the yoghurt culture.

Incubate: Keep the mixture warm (around 43°C) for 4-12 hours. A thermos, yoghurt maker, or warm oven can help maintain the temperature.

Chill: Once the yoghurt has set, refrigerate it to thicken and develop flavour.

5. Fermented Beverages: Kvass and Ginger Beer

Kvass and ginger beer are traditional fermented drinks with unique flavours.

Kvass Ingredients:

Rye bread

Water

Sugar or honey

Yeast (optional)

Flavourings (e.g., raisins, mint)

Ginger Beer Ingredients:

Fresh ginger root

Sugar

Water

Lemon juice

Ginger beer plant (GBP) or a combination of yeast and lactobacillus

Steps:

Prepare the Base: For kvass, soak toasted rye bread in water, add sugar or honey, and yeast if using. For ginger beer, make a ginger syrup by boiling grated ginger with sugar and water, then cool and add lemon juice.

Ferment: Combine the base with GBP or yeast mixture. Allow it to ferment at room temperature for a few days.

Bottle and Carbonate: Strain and bottle the liquid. Leave at room temperature for 1-3 days to carbonate, then refrigerate.

Final Thoughts

Fermentation at home is a rewarding process that connects you with traditional methods of food preservation. It can be as simple or as complex as you like, and the results are not only delicious but also beneficial for your gut health. Happy fermenting!

Exploring Flavourful Alternatives: Curries Without Chilies, Embracing Ginger, Instead

In the world of culinary delights, few dishes tantalise the taste buds quite like a well-made curry. Rich, aromatic, and bursting with flavour, curries are a beloved staple in many households across the globe. 

However, for those who prefer a milder palate or have a sensitivity to spicy foods, or have an allergy to chilies, the thought of indulging in a curry dish may seem daunting. 

Fear not, for there exists a delightful alternative that not only maintains the essence of a traditional curry but also offers a unique twist on the classic recipe. Ginger. In fact, some regions of India do not use chilies in their curry dishes. They replace chilies with ginger.

Ginger, with its warm, pungent flavour, is a versatile ingredient that has been used in cooking for centuries. Renowned for its medicinal properties and culinary appeal, ginger adds depth and complexity to dishes, making it an ideal substitute for chilies in curries. 

By harnessing the power of ginger, you can create curries that are bold, aromatic, and utterly satisfying without the fiery heat of traditional chili peppers.

The beauty of using ginger in curries lies in its ability to infuse dishes with a subtle spiciness and a hint of sweetness, all while imparting a distinctive aroma that is both comforting and inviting. Whether grated, minced, or sliced, ginger lends itself effortlessly to curry recipes, enhancing the overall flavour profile and elevating the dining experience.

To embark on your culinary journey of crafting curries with ginger, start by selecting the freshest ginger root available. Look for ginger that is firm, with smooth skin and a strong, spicy fragrance. Once you have acquired your ginger, it's time to get creative in the kitchen.

Begin by preparing your chosen meat or vegetables, ensuring they are cut into bite-sized pieces for even cooking. In a pan or pot, heat a small amount of oil and add finely chopped onions, garlic, and ginger, allowing them to sauté until fragrant and golden brown. Next, add your choice of spices – think cumin, coriander, turmeric, and garam masala – and toast them gently to release their aromatic oils.

Once your spices are fragrant, add your prepared meat or vegetables to the pan, stirring well to coat them in the spice mixture. Pour in a generous amount of coconut milk or broth, depending on your preference, and allow the curry to simmer gently until the flavours meld together and the sauce thickens to your desired consistency.

As your curry simmers away, take a moment to appreciate the tantalising aroma that fills your kitchen, a symphony of spices and ginger dancing in harmony. When your curry is ready, serve it piping hot alongside poppadoms, fluffy basmati rice and warm naan bread, garnished with fresh herbs and a squeeze of lime for a burst of brightness.

With each spoonful of your ginger-infused curry, savor the depth of flavour and the warmth that envelops your senses. Whether you're a seasoned curry connoisseur or a curious newcomer to the world of spice, embracing ginger as a substitute for chilies in curries promises a culinary adventure that is both delicious and satisfying.

So, the next time you find yourself craving the comforts of a hearty curry but wish to dial down the heat, reach for a knob of ginger and let your imagination take flight. With its aromatic charm and subtle spiciness, ginger invites you to explore new culinary horizons and reimagine the possibilities of a beloved classic.

Beacon Foods Celebrates 120 Years' Combined Service by Six Employees

The combined service totalling over 120 years by six dedicated employees has been celebrated by Beacon Foods, one of the UK's top suppliers of ingredients and ready-to-eat products.

The award-winning Brecon-based business, which has in excess of 130 employees, arranged a special fish and chip lunch for all the employees working on the day to celebrate the occasion. They each also received a gift from the company.

Chairman Edward Gough is the longest serving employee with 31 years to his name, although he is closely followed by Rob Sweet with 30 years' service.

The other long serving staff recognised were Tracy Smith and Mansel Richards, both with 20 years' service and Nicola Lewis and Shir Gurung with 10 years' service.

Nearly a quarter of Beacon Foods' workforce have worked for the company for five years or more and 16% have given at least 10 years' service.

“We are really very grateful for the loyal service and dedication that our long-serving employees have given to Beacon Foods,” said Edward. “The company just wouldn't have been able to grow so much and be as successful as it is today without them."

The company has invested £6 million in a three-year expansion programme which has doubled both the size of its manufacturing and storage facilities - to 53,000 square feet – and its production capacity.

Beacon Foods supplies food manufacturers, food service, coffee shops, fast food chains and travel and hospitality industries.

The company is the UK's leading specialist producer of garlic, ginger and chili puree, roasted and char grilled vegetables and fruit ranges, relishes, chutneys, sauces and fruit compotes.

The ingredients go into literally thousands of products, including sandwiches, ready meals, pizzas, soups, drinks and desserts, which can be found on supermarket shelves, airlines, restaurant chains and coffee shops.

(Pictured: Beacon Foods chairman Edward Gough (second from right) with long serving employees Rob Sweet, Nicola Lewis, Mansel Richards, Shir Gurung and Tracy Smith)

Operations Manager Returns to Lead Major Expansion at Beacon Foods

Beacon Foods' new operations manager David Branter is excited to re-join Beacon Foods, one of the UK's leading suppliers of ingredients and ready-to-eat products, to contribute to the company's major expansion.

He says the Brecon-based business, which supplies food manufacturers, food service, coffee shops, fast food chains and travel and hospitality industries, is now perfectly placed to secure new business opportunities.

Investment totalling £6 million in the last three years has seen Beacon Foods double the size of its manufacturing and storage facilities to 53,000 square feet in preparation for business growth.

The company, which has 130 employees, has greatly increased production volumes, capabilities and packaging options by investing in state-of-art machinery.

David, 53, who previously worked for the company in 2021, is delighted to be back working closely with chairman Edward Gough and the management team to drive the business forward.

“It's a very exciting time for the company which is expanding and is in the best place it has ever been,” he said. “The leadership is very good and the staff recruited by the company over the last couple of years have made a positive impact to the business.

“We have doubled our manufacturing capacity, have a good reputation for quality, safe products and customer service and have already secured more business, so the future looks very promising.

“We have a stable, core workforce, with around a quarter of the staff having worked for the company for between 5 and 30 years, which shows the strength of the business.”

David says the company's USP are its huge variety of products, Beacon Foods has some 6,000 different recipes, and sharp focus on personal service, which appeals to customers in many different markets.

“There is a high level of complexity in the different products that we produce and we have many years of experience, which makes us stand out from competitors,” he added.

Established in 1993, Beacon Foods is the UK's leading specialist producer of garlic, ginger and chili puree, roasted and char grilled vegetables and fruit ranges, relishes, chutneys, sauces and fruit compotes.

The ingredients go into literally thousands of products, including sandwiches, ready meals, pizzas, soups, drinks and desserts, which can be found on supermarket shelves, airlines, restaurant chains and coffee shops.

Ginger Nojito

A tasty mocktail on an absolute classic. Refreshing with a slight spiced back-note. 

Ingredients: 

15ml Opies Stem Ginger Syrup (taken from the jar)

3 cubes of Opies Crystallised Stem Ginger

15ml freshly squeezed Lime Juice

12 Mint Leaves

Soda Water

Method:

1. In a highball glass slightly crush the mint leaves with the cubes of crystallised stem ginger. Add crushed ice and all remaining ingredients into the glass and stir well. 

2. Garnish with a slice of stem ginger, spring of mint and lime wedge. 

Where to Buy: 

Opies’ Stem Ginger in Syrup is available from Tesco (350g £2.60) and Asda (280g £2.28)

Opies’ Crystallised Stem Ginger is available from Tesco (200g £2.45)

Gran Stead' s New Christmas drink raises a festive cheer

Sussex’s award-winning drinks creators Gran Stead’s are turning up the heat this winter with a new alcohol-free tipple which makes a hearty Christmas drink.

Gran Stead’s Light and Fiery Ginger Wine has been created in response to calls for an even more deeply-spiced sister to top-selling Gran Stead’s Dark and Mellow Ginger Wine.

Both these handmade beverages are big on flavour, making them a satisfying choice for drivers and those avoiding alcohol - they certainly won’t be left feeling hard done by.

“Our new drink is unashamedly fiery and is targeted at those who love their ginger,” says Chris Knox, who with wife and business partner Rosemary developed the latest recipe at their Sussex base.

“It is proving to be a real hit with our customers, and is particularly popular now the cold nights have set in, as people appreciate a smooth drink that gives a bit of a kick.”

Gran Stead’s website is a great place to find festive cocktail ideas - unleash your imagination and have fun using the drinks as a base to make some creative concoctions to warm the taste buds. Mix with whiskey and warm gently, or add to a punch or mulled wine. Alternatively sip through crushed ice or blend with apple, orange or Gran Stead’s Traditional Still Lemonade.

Gran Stead’s drinks are prepared by Chris and Rosemary at Mile Oak Farm in East Sussex. The full range of non-alcoholic drinks comprises:

•Gran Stead’s Light and Fiery Ginger Wine (RRP £4.25 75 cl)
•Gran Stead’s Dark and Mellow Ginger Wine (RRP £4.25 75 cl)
•Gran Stead’s Traditional Still Lemonade RRP (£2.25 75cl)
•Gran Stead’s Still Lemonade With A Zing Of Ginger (£2.25 75cl)

OK: Where can we buy Gran Stead's? Or how can we stock it?

Gran Stead’s traditional drinks are available online at www.GranSteadsGinger.co.uk and from stockists throughout the UK. Find your nearest retailer or buy on-line by visiting www.gransteadsginger.co.uk/stockists