By Neelima Agrawal As promised, we are bringing you the recipes of the super healthy beverages designed to boost the immune system, all dished out by the Master Chefs at the Oberoi Hotels & Resorts and Trident Hotels. Yesterday we posted the recipes of Immunity Building Breakfast Dishes. Lookout for the Indian meals and Western dishes too, over the next two days. All recipes are authentic Oberoi dishes, easy to cook and just what the Doctor ordered to boost that immune system. We are going to share each of the segments daily, for easy consumption of content. Of course, we are washing our hands endlessly, but the Oberoi Hotels & Resorts is asking you to match their standards of cleanliness and hygiene, that are in keeping with World Health Organization guidelines, to mitigate the risks associated with the coronavirus. For your information, don’t head out to Oberoi’s just yet, as most of the staff is working from home and practicing social distancing. Only the essential staff is in residence to take care of the few guests at some of their hotels.
AVOCADO AND GRAPEFRUIT SALAD
Ingredients
- 2 avocados, peeled and sliced
- 2 grapefruits, peeled, segmented, seeds removed
Substitute grapefruit with Orange/sweet lime
Ingredients
- 1. Prepare the grapefruit segments
- 2. Peel and slice the avocados
- 3. In a small bowl, mix the vinaigrette ingredients
Substitute grapefruit with Orange/sweet lime
CITRUS VINAIGRETTE:
- 1/2 shallot minced (1 Tbsp)
- 1 1/2 teaspoons chopped fresh oregano or
- 1/2 teaspoon dried oregano
- 1 1/2 teaspoons lime zest
- 3 Tbsp lime juice
- 1/2 cup olive oil
- 1 teaspoon sugar
- 1/4 teaspoon salt
BENEFITS:
- Avocados are a good source of Glutathione – a powerful antioxidant associated with immune system health, needed for the lymphoid cells. Avocado relatively high levels of potassium can help keep blood pressure under control.
- Grapefruit is prized for its high content of vitamin C, which has antioxidant properties known to protect your cells from harmful bacteria and viruses. Many other vitamins and minerals found in grapefruit are known to benefit immunity, including vitamin A, which has been shown to help protect against inflammation and several infectious diseases.
ROAST GARLIC SOUP
Ingredients
- 4 bulbs garlic
- 1/4 cup olive oil
- 6 tablespoons unsalted butter
- 4 leeks, chopped
- 1 onion, chopped
- 6 tablespoons all-purpose flour
- 4 cups chicken broth
- 1/3 cup dry sherry(Optional)
- 1 cup heavy whipping cream
- 1 tablespoon lemon juice, or to taste salt to taste
- 1/4 teaspoon freshly ground white pepper
- 2 tablespoons chopped fresh
- chives OR Spring onions
Substitute grapefruit with Orange/sweet lime
Method
- Cut off top 1/4 inch of each garlic head. Place in a small, shallow baking dish. Drizzle olive oil over.
- Bake at 350 degrees F (175 degrees C) until golden about 1 hour. Cool slightly. Press individual garlic cloves between thumb and finger to release. Chop garlic.
- Melt butter or olive oil in heavy large saucepan over medium heat. Add garlic, leeks, and onion sauté until onion is translucent, about 8 minutes.
- Add flour and cook 10 minutes, stirring occasionally. Stir in hot broth and sherry.
- Simmer 20 minutes, stirring occasionally. Cool slightly.
- Puree soup in batches in a blender or food processor.
- Return soup to saucepan, and add cream. Simmer until thickened, about 10 minutes. Add lemon juice to taste. Season with salt and white pepper, serve in bowls and garnish with chives.
Substitute grapefruit with Orange/sweet lime
BENEFITS:
- Garlic can help with a whole variety of medical problems, including heart disease, high cholesterol and colds and flu. Garlic contains allicin – a property which is released when you cut into the vegetable (this property is also the cause of the vegetables distinctive smell). This, along with the antioxidants inside the vegetable, help to fight off infection and support the immune system the part of the body that protects and fights against things like cold and flu
YOGURT AND ROASTED BROCCOLI
Ingredients
- Salt
- 500g broccoli, tough stems
- trimmed, stalks peeled
- ½ cup plain whole-milk yogurt
- 1 Tbsp. extra-virgin olive oil
- ¾ tsp. hot paprika(Optional)
- ½ tsp. ground coriander
- ¼ tsp. ground turmeric
- 1 small garlic clove, finely grated
- Pinch of cayenne pepper OR Red
- chili powder
- Lemon wedges (for serving)
Method
- Place a rack in top third of oven; preheat to 200 Deg C Bring a small pot of salted water to a boil over high heat. Cut broccoli in half lengthwise, then cut on a diagonal into 2-3 pieces, leaving tips of florets intact.
- Working in batches, cook broccoli just until bright green, about 30 seconds. Drain very well.
- Meanwhile, whisk yogurt, oil, paprika, coriander, turmeric, garlic, and cayenne in a medium bowl.
- Season with salt.
- Add broccoli and toss to coat. Transfer broccoli mixture to a foil-lined rimmed baking sheet and arrange in a single layer.
- Roast broccoli until browned and stalks are tender, 15–20 minutes (unblanched broccoli may take as long as 25minutes)
BENEFITS:
- Yogurt can also be a great source of vitamin D, Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
- Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber
- Turmeric is a natural way to help bolster the immune system by increasing the immunomodulating capacity of the body.
- Try adding extra turmeric into your diet during periods of stress or during flu season to help give your immune system a little boost.
MUSHROOM CONSOMME
Ingredients
- 200gms Assorted
- mushrooms
- 20 gm onions
- 5 gm garlic
- 100 gm leeks
- 50 gm dried shitake
- 5 gm enoki
- mushrooms (Optional)
- Substitute
- Leeks with onions
- Shitake with any dried mushroom
- like porcini/cloud
- ear/white fungus
Method
- Soak Shitake in water.
- Sauté chopped garlic, chopped onions. Add chopped mushroom to this until mushroom caramelizes.
- Add the Shitake water to this and simmer.
- Strain this liquid
- FOR CLARIFICATION
- Beat egg whites and water together and carefully pour the above mushroom stock into it.
- Transfer it into a saucepan and gently stir while it simmers.
- The egg white will create a raft clarifying the soup.
- Line a wide strainer with washed cheesecloth.
- Set the strainer over a deep saucepot and strain the stock and egg cap disturbing the strainer as little as possible.
- When ready to eat heat the stock and serve with sautéed enoki mushrooms as garnish.
BENEFITS:
- MUSHROOM: It is a well-known superfood because it has an array of vitamins, minerals, and enzymes that are necessary to fuel our bodily functions. Shiitake is an excellent choice of mushroom to boost the immune system due to its high nutrients, such as B vitamins, vitamin D, selenium, niacin, and 7 of the 8 essential amino acids
SPINACH AND GARLIC PEARL BARLEY RISOTTO
Ingredients
- 100gms pearl barley
- 100gms spinach
- 3gm garlic
- 2gm onions
- 10gm butter
- 10gm parmesan cheese
- 100gm veg stock
- Substitute Pearl barley with Brokeen
- wheat or any millets like
- Jowahar/Bajra
Method
- Boil and strain the pearl barley separately.
- Blanch the spinach and finally chop it.
- In a pan, add butter sweat chopped garlic and onions.
- Add the pearl barley to this; add stock and cook reduce it.
- Add chopped spinach to this.
- Finish with butter and parmesan cheese.
- Garnish with fried garlic slivers.
BENEFITS:
- GARLIC- It has natural antibacterial and anti-inflammatory properties, helping ward off illness and recover quicker. It can increase the number of t-cells in your blood, which in turn fights viruses and could help reduce the length of time you have a cold.
- SPINACH-Besides being rich in vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems
ROAST BEETROOT RAVIOLI WITH ORANGE REDUCTION
Ingredients
- 1 whole beetroot
- 40 gm Philadelphia cheese
- 10 gm cream
- 5 gm basil
- 50 ml orange juice
- 1 whole orange
Substitute
Philadelphia with any cream cheese
Method
- Cover beetroot with foil and roast at 180 degrees for 50 mins.
- Cool the beetroot peel and thinly slice it
- For the filling cream the cream cheese and fresh cream and chopped basil
- To assemble the ravioli, place a thin slice of beetroot at the bottom, pipe the mixture and seal with another slice on top. Shape the ravioli using a round cutter.
- For the sauce heat the orange juice in a pan till it reduces to half its original consistency.
- To assemble pour the orange reduction at the base, and gently place the beetroot ravioli on top.
BENEFITS:
- BEETROOT
Eating more beets may boost your immune function and prevent chronic diseases because of the vitamins, minerals and antioxidants they contain. - Nutrients in beets responsible for this immune support include vitamin C, folate, manganese, iron and phytochemicals.
- ORANGE It contains Vitamin C which increases the production of white blood cells. These are key to fighting infections.
BUTTER GARLIC BAKED SALMON
With Chilli tossed greens, Citrus nage, Sweet potato mash
Ingredients
- Salmon Steak 180 g
- Chopped Garlic 3g
- Butter 20g
- Asparagus 12g
- Spinach 8g
- Broccoli 12g
- Chilli Flakes 2 g
- Olive Oil 20 ml
- Pine Nuts 3g
- Lemon Juice 10 ml
- Orange Juice 10 ml
- Orange Wedges 4-5 No.s
Substitute
Salmon with any oily fish like tuna/mackerel
Pine nuts with walnuts or almonds
Asparagus with French beans
Method
- For salmon: Rub salmon with garlic, butter, salt and pepper. Place it, skin side down, in a non-stick pan with an oven-proof handle. Bake until salmon is cooked. (180 degrees for 12 to 15 minutes).
- For citrus nage: Cut cherry tomatoes into ½. Combine all the ingredients and add salt to taste.
-
For sweet potato mash:
Boil sweet potato until fully cooked. Remove skin and sieve through a conical strainer. Cook in a pan with butter and salt. -
For parsley tossed greens:
Remove asparagus tails and discard. Cut the broccoli into florets. Cut the stems of the spinach leaves. Blanch the vegetables one by one. In a pan, add olive oil, and toss the vegetables with chilli flakes. Season well and serve.
BENEFITS:
- SALMON- Salmon is effective in reducing inflammation because it contains omega-3 fatty acids, which has been shown to improve white blood cell activity.
-
GARLIC-It has natural antibacterial and anti-inflammatory properties, helping ward off illness and recover quicker. It can increase the number of t-cells in your blood, which in turn fights viruses and could help reduce the length of time you have a cold.
-
ASPARAGUS-Incorporating asparagus in the diet helps in fighting bacterial infections, urine infection and cold which makes the immune system strong.
-
Asparagus is a great source of B-complex vitamins which are essential for energy production and to maintain the nervous system.
-
SPINACH-Besides being rich in vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems
-
CITRUS FRUITS (LIME AND ORANGE) : They contain Vitamin C which increases the production of white blood cells. These are key to fighting infections.
PINE NUTS: The manganese content in pine nuts helps maintain the body’s hormonal balance and strength of connective tissue, while zinc content boosts immunity and aids wound healing. -
SWEET POTATO-Sweet potatoes are rich in beta carotene — a carotenoid that converts into vitamin A — which helps boost the immune system and lower the risk for various diseases.
