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FOOD TO MAKE YOU FEEL BETTER; Sniffly and tired? These recipes contain ingredients that fight colds and boost your immune system. Take that, winter colds.


Wasabi - the Japanese version of horseradish - has a great decongestant effect on the respiratory system. And it's a perfect match for salmon.



2 skinless salmon fillets, cut into 3cm chunks 2 spring onions, cut into 3cm lengths 2 tbsp soy sauce 1 tsp wasabi (paste or powder - find it in the Foods Of The World aisle in supermarkets) 1/2 tsp runny honey Sesame seeds, to garnish

1. Thread the salmon chunks on to 2 or 3 metal skewers, alternating them with sticks of spring onion, and place the skewers on a baking tray.

2. Mix the soy sauce, wasabi and honey together to make a marinade and pour it over the skewers. Turn the skewers in the marinade several times to make sure all the salmon is evenly coated.

3. Leave to marinate for 10 mins, then turn the skewers again.

4. Heat a griddle pan or the grill to a high heat, add the skewers and cook for 15 mins, turning frequently.

5. Sprinkle with sesame seeds and serve immediately with brown rice and a salad.


Great for taking to work on Monday morning if you've got leftover vegetables from your Sunday roast.



1 small parsnip 1 carrot Half a sweet potato 1 tbsp olive oil, plus extra for drizzling 2 tsp runny honey 1 heaped tsp wholegrain mustard 1 large handful fresh rocket Small handful nuts - eg, walnuts or pecans 25g blue cheese, such as Stilton (optional)

1. Preheat oven to 200degC/ Gas 6. Cut parsnip, carrot and sweet potato into batons. Place them on a roasting tray, drizzle with oil, season and roast for about 30 mins, or until they are soft and beginning to brown at the edges.

2. Make a dressing by blending honey, mustard and olive oil, and season.

3. Remove the vegetables and allow them to cool.

4. Mix them with the rocket and toss with dressing. Scatter over the nuts and crumble over the cheese, if using, and serve.

NB: If you're taking it in a lunchbox, pack the veg, nuts and cheese at the bottom and add a layer of leaves on top. Take the dressing separately and mix together just before eating.


Wasabi is a sure-fire winner if you're feeling in any way congested. It contains powerful volatile oils that work as an irritant to the mucous membranes in the respiratory tract, causing them to secrete a thin, watery mucous. This helps clear any blockages.

NB: The Medicinal Chef: Healthy Every Day is published by Dale Pinnock (Quadrille, PS18.99). Food photography: Martin Poole.


The sweetness in root veg comes from oligosaccharides, which act as fuel for your gut's good bacteria, essential for a healthy immune system.
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 2014 Gale, Cengage Learning. All rights reserved.

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Title Annotation:Features
Publication:Sunday Mirror (London, England)
Article Type:Recipe
Date:Jan 26, 2014
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