Coronavirus: This 40-cent ingredient is your new immune-boosting best friend
Before you spend a small fortune on medications and vitamins to stave off those regular winter bugs, here’s a cost-effective kitchen ingredient you probably already have in the fridge.
Hibernation
Don't miss out on the headlines from Hibernation. Followed categories will be added to My News.
While all eyes are on coronavirus, there are plenty of less-threatening but really inconvenient bugs and viruses around at this time of year.
Before you spend a small fortune on medications and vitamins to stave off those regular pests, turn to one cost-effective kitchen ingredient you probably already have in the fridge.
Enter the egg – your new immune-boosting best friend.
This superfood is your secret weapon to help naturally support your immune system, packed with 11 different vitamins and nutrients.
Founding Director of Food and Nutrition Australia, Sharon Natoli, says, “many of the nutrients found in eggs can help keep our immune system healthy, and help the body fight off germs.”
She adds: “These include vitamin D, quality protein and amino acids, folate and selenium, all of which are found in eggs and improve our bodies’ immunity to infection.”
Eggs can contribute up to 82 per cent of the recommended vitamin D daily intake in just one serve.
Medical research has also shown a healthy immune system needs high-quality proteins and amino acids to help build and repair tissue, and boost immunity. Many immune cells, including antibodies that help fight disease, are made of protein.
Eggs contain the highest quality protein and comparatively less saturated fat than other animal protein sources, and contain all nine essential amino acids. You’ll also get a good dose of vitamins A, B12 and E – all crucial to creating a barrier against bacteria and viruses – and selenium and folate, essential for protecting and repairing our cells.
So what are you waiting for? Get scrambling!
Here are three of our favourite egg recipes, from the team at Australia’s Best Recipes.
EGG MUFFINS
Easy / 0:20 Prep / 0:15 Cook / Makes 12
Ingredients
6 eggs
1/2 red capsicum
3 spring onions
20 g chicken shredded
1/2 tsp salt for greasing
1 tbs oil
1/2 green capsicum
Method
Preheat oven to 140C.
Beat the eggs and add all ingredients. Mix them all together until smooth
Spray muffin tray and pour the mixture into the tray.
When oven is ready bake it for 15 minutes or check by inserting skewer if it’s ready.
Take it out of the oven. Can be served hot or cold as a side.
SPICY TOMATO BAKED EGGS
Easy / 0:15 Prep / 0:20 Cook / 4 Servings
Ingredients
1 tbs oil
2 red onions chopped
1 red chilli, deseeded, finely chopped
1 tbs parsley, finely chopped
1 garlic clove, crushed
2 x 200 g cherry tomatoes, whole
1 tbs sugar
5 eggs
Method
Heat oil in a large fry-pan and cook onion, chilli and garlic until onion softens.
Stir in tomatoes and sugar, and leave to simmer for 10 minutes.
Crack eggs into the mixture and stir lightly. Cover and cook for 6 minutes.
Sprinkle with parsley and serve with hot buttered toast.
THAI ZUCCHINI EGG LAKSA
Capable cooks / 0:15 Prep / 0:30 Cook / 4 Servings
by Jacqueline Alwill
Ingredients
4 eggs free range
400 ml canned organic coconut milk
1 1/2 L vegetable stock (liquid)
1 bunch broccolini cut into pieces trimmed
1 bunch bok choy trimmed
600 g zucchini spiralled to noodles
1 pinch salt
LAKSA PASTE
1 bunch coriander stalks patted dry with paper towel rinsed leaves reserved
3 garlic cloves peeled
25 g ginger
1 brown onion small
1 tsp lime zest
2 tbs coconut oil
TO SERVE
4 spring onions
1 green chilli finely chopped seeded
1 lime cut into quarters
Method
Laksa paste: Make the paste by placing all ingredients into a high speed food processor or blender and processing until smooth.
Heat a large saucepan on medium heat, add coconut oil and curry paste, and saute for 3-4 minutes until fragrant, then add coconut milk and vegetable stock or broth.
Bring to a simmer, add broccolini and bok choy, reduce heat and simmer for 10 minutes.
Bring a separate small pot of water to the boil, add eggs, and boil for 7-8 minutes for a hard-boiled egg.
Remove from water, crack gently and peel under water.
Once vegetable coconut broth is finished, add zucchini noodles and cook a further 3-4 minutes until tender.
Divide noodles and broth between 4 bowls, cut eggs in half and place on top of noodles.
To serve: Garnish with coriander leaves, spring onions, green chilli and a big squeeze of lime.
BUDGET-FRIENDLY RECIPE
Want something simple, satisfying and easy on the wallet this week?
Try this Creamy Curried Sausages Pasta Bake, from Australia’s Best Recipes contributor Greer Worsley, tonight — or file it away for a mid-week dinner.
CREAMY CURRIED SAUSAGES PASTA BAKE
Serves 6
Prep: 10 minutes
Cook: 50 minutes
Ingredients
500g sausages
300g spiral pasta
1 tbs olive oil
1 brown onion, sliced
1 clove garlic, sliced
2 carrots, sliced
1 zucchini, diced
1 1/2 tbs curry powder
2 tbs plain flour
1 1/2 cups chicken stock
1/2 cup cream
1 tsp sugar
1 tsp salt
Method
Preheat oven to 180C. Place sausages on a tray lined with baking paper and cook for 20 minutes. Remove and allow to cool, then slice. Cook pasta according to packet instructions. Drain and set aside.
Heat oil in a large ovenproof fry pan or casserole dish. Cook onion over medium heat for 3-4 minutes until soft. Add garlic and carrots and cook, stirring, for a further 4 minutes. Add zucchini and stir to combine. Add curry powder and cook, stirring continuously, for 1 minute, then add flour, stir through, and continue cooking for another minute. Add chicken stock gradually, stirring continuously to avoid lumps. When all of the chicken stock has been incorporated, stir through cream, sugar and salt. Bring to the boil then remove from heat.
Add sliced sausages and drained pasta, and toss well to combine. Bake for 20 minutes until golden.
NOTES
We used pork sausages but you can use any flavour or style you prefer. You could even use leftover barbecued sausages.