How to: eat your immune system strong 🥦

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You’re going outside less, see less (sun) light and can’t go to the gym after all. These probably (logically) result in less movement! And these are all things your body + immune system are not super happy with.

Less sunlight means less Vitamin D: an important ingredient for a strong immune system. Less movement and more time spent sitting (at your desk) also mean that your body produces fewer endorphins – and that increases stress, which is therefore also not amazing for your immune system. It’s commonly known that stress has a bad influence.

That’s why we have compiled an awesome list of healthy nutrients + recipes together with HelloFresh, that will help you keep your immune system strong. In addition, it makes the working from home-period just a little more comfortable – you’re welcome!

Grains

Tasty and nutritious. “New” grains are constantly being discovered as well – have you ever heard of freekeh?

Freekeh is made from cereal grains that are harvested while they are still green. They are then processed in their entirety into the freekeh in your dish – so they’re whole grain!

• Freekeh with spinach in spicy harissa with grilled carrot, feta and almond

Did you know that quinoa is not officially a grain, but belongs to the seed family? It is a source of proteins and good fats and therefore not only tasty but also very nutritious.

• Quinoa with marinated feta

Bulgur: Did you know that bulgur is made from wheat grains? They’re steamed first, then dried and finally broken. The result is a whole grain product full of fibre, iron and B vitamins. Bulgur is also rich in proteins. Read: they’re great for nutrition! Find 3 deliciously healthy recipes with bulgur below:

• Roasted vegetables with self-made hummus
• Bulgursalad with grilled vegetables and feta
• Fresh tabouleh with bulgur, chicken gyros and fresh herbs

Legumes

Beans are legumes, the seeds of the legume family that are contained in a pod. Legumes are considered a meat substitute because they are rich in proteins, B vitamins, dietary fibre, iron and other minerals. Fibre is important for a good intestinal flora and ensures that you feel full for longer. Iron plays an important role in oxygen transport in the blood and metabolism. And did you know that eating beans reduces the risk of cardiovascular disease? Beans are rich in cholesterol-lowering fibre.

• Lentils are not only tasty and versatile, they are full of protein, iron and vitamin B. These super healthy legumes also provide carbohydrates, so there is no need to add potatoes or rice to this dish. Try them for example with haddock fillet or in a stew.
• Black beans are healthy and a great substitute for potatoes, rice or pasta. They’re packed with fibre, protein and antioxidants and so, they’re good when your resistance can use a boost. Make a richly filled bowl and enjoy!
• Chickpeas: vegetables that are packed with protein, making them a favorite and nutritious ingredient in vegetarian dishes like this one: brown tortillas with chickpeas and feta.

Leafy greens

Eating lots of vegetables is now more important than ever! Leafy greens, such as kale, spinach or Swiss chard, all have a positive impact on your health and functioning of your brain. So if you want to increase your concentration, treat your brain to a green lunch or drink a green smoothie.

• Sweet potato with spinach and fresh labne with chickpeas and salted almonds
• Sweet potato and kale frittata with feta, cranberry topping and an orange salad

Oily fish

The good fats found in fish like salmon, tuna or mackerel are omega-3 fatty acids – important for a healthy brain and your overall well-being. Research shows that these good fats help increase concentration and thinking ability.

• Salad with smoked mackerel and oranges
• Salmon in a sweet and spicy marinade

With the code HELLOFITNIEUWJAAR you’ll receive a €55 discount on your first four HelloFresh boxes. – €25 discount on the first box and €10 on the second, third and fourth box. The discount is valid on all combinations – you choose how many meals and for how many people you cook!

Other plans? You can easily pause your box in your online account in between. Go to your weekly menu, click on the calendar and pause your box for one or more weeks.

Stay fit, stay healthy.