Eat smart and fight flu! – Recommendations from dietitian

“Maintaining a healthy diet and getting proper nutrients like probiotics, antioxidants, vitamin C and E can help you stay healthy,” says Oliva Chu, Dietitian of Yan Chai Hospital. Scientific researches have proofed that consuming adequate vegetables and fruits can significantly lower the risk of suffering from moderate and severe flu by 20%. Garlic and onion contain an antioxidant called ‘selenium’, while live yogurt contains probiotics. These foods boost immunity and help fight infection. Furthermore, celery and onion are rich in flavonoid that helps reduce inflammation.

Mixed vegetable soup

Ingredients (4 servings)

Onion (medium size)  1
Tomato  1
Garlic / leek  1 piece
White mushroom  4 pieces
Pumpkin  1/8 piece
Sweet potato  1
Oil  1 teaspoon
Minced garlic  2 teaspoons
Water  6 bowls
Salt  a trace
Pepper  a trace

Method

1. Dice all vegetables.

2. Add oil into a hot pan. Sauté minced garlic, onion, white mushroom and garlic at medium heat for five minutes till golden brown.

3. Add the remaining vegetables and water and bring to boil. Then simmer at low heat for 40 minutes.

4. Season the soup with salt and pepper.

Tips

Add herbs and bay leaves to enrich flavour. Serving warm with two teaspoons of live yogurt is also recommended.

Chicken salad with live yogurt

Ingredients (3 servings)

Chicken breast (skin removed)  180g
Carrot  1
Celery  1
Potato  1
Raisin  1 tablespoon
Low-fat live yogurt  6 tablespoons
Salt  a trace
Pepper  a trace

Method

1. Wash, peel and dice celery, carrot and potato.

2. Wash and dice chicken breast.

3. Boil chicken breast, celery, carrot and potato. Drain and cool them.

4. Add low-fat live yogurt, raisin, salt and pepper. Stir well.

Tips

Live yogurt contains probiotics that help reduce upper respiratory infection. Clear indication can be found in the product package.