The selenium found in fennel appears to stimulate production of T-cells which combat infection suggesting fennel can improve the immune response. Fennel seeds are extremely rich in vitamin C, said to be a strong antioxidant with high antimicrobial properties.

White fish, such as haddock, cod or whiting, is a good source of vitamin B3 which helps boost the immune system and can help to recover from infections faster. Watching Mike Reid on the great revived “Ready Steady Cook” earlier this week, reminded me how appealing it is to cook fish en papillote, that is wrapped as a parcel in baking paper and steam cooked in the oven. it is simple, quick and clean, simply enhancing the fish rather than shouting for attention.

A salad of fennel, with vitamin C laden blood oranges and fresh or Medjool dates (modish right now and incredibly good for you makes this an even healthier supper for one or more.

Serves 2

2 portions of haddock fillet

I small lemon, grated zest and juice

1 tsp fennel seeds

fennel fronds

sea salt and freshly ground pepper

two blood oranges

1 bulb fennel, sliced thinly

a handful of fresh or Medjool dates

2 tbsp extra virgin olive oil

1 tbsp muscatel vinegar

Place the fish in the centre of a large rectangle of baking paper. Use a microplane or grater to shower fish with lemon zest, then squeeze the lemon juice and pour over the fish. Add a tsp of fennel seeds, crushed gently to release their aroma, the fronds from the fennel build2 tbsp chopped flat leaf parsley, freshly ground salt and pepper.

Cook for 10 minutes in the oven 180C.

Meanwhile, prepare the blood orange, by standing the orange up and using a knife to cut around taking the peel off. Slice fennel thinly, Cut dates lengthwise into four. Make a dressing from 2 tbsp extra virgin olive oil, 1 tbsp walnut oil (if you have to hand) 1 tbsp muscatel or white wine vinegar, any orange juice left in the skins that can be squeezed, salt and pepper.

I adore miso aubergine in Roka and. I won’t pretend this has the umami complexity of a long marinade. This is a quickie version put together speedily. Aubergines are suprisingly high in fibre and their skin is rich in antioxidant nasunin, they can also reputedly aid weight loss. The marinade of miso (fermented soy bean paste so good for gut health); anti-bacterial raw honey, rice vinegar adds to the feel good factor. Serve with a good shop bought sauerkraut. I like with carrot from As Nature Intended plus some salad depending on what is available. Avocado (even without sourdough toast) is always appealing and radishes not only add colour but also.

Serves 1 (can, of course, be scaled up)

1 aubergine, halved lengthwise, the skin criss-cross scored

2 tbsp white miso paste

1 tbsp raw, unfiltered honey

1 tbsp rice vinegar

2 tbsp warm water

Pre-heat oven to 190c. Mix white miso, honey, rice vinegar and warm water for a thick, coat the back of the spoon, consistency (so that it doesn’t run off the aubergine. Spoon over aubergine generously. Cook for 30 minutes and serve with salad, and, for hungrier appetites, sweet potato or pumpkin oven roast wedges.

A quickie

As a much needed dose of healthy luxury, organic bone broths are superb for almost instead lunches packed with nutrients . Rather good for watching one’s weight when at home far too much too. The bone broth itself is high in protein as is the buckwheat. Such broths are fabulous sources of collagen which helps the body in absorbing nutrients and build antibodies, the mushrooms are high in a good source of vintaminsand buckwheat magnesium. Ginger was well referenced anti-bacterial qualities and is also good for common colds.

1 pouch of Grass-fed Organic Beef Bone Broth (buy As Nature Intended, Giddy Grocer)

2 large chestnut mushrooms, sliced thinly

1 small knob of ginger, peeled and sliced thinly

2 tbsp buckwheat

Simply put the broth in a pan and add other ingredients, simmer for 8 minutes and serve to reinvigorate and chase away niggling irritant throats.

In times of crisis and uncertainty, being a good Jewish food writer, my first thought is what can I eat to feel better protected?  

Choosing foods to boost one’s immune system makes such good sense, I’m frankly amazed it hasn’t been “officially” recommended.   Perhaps, it hurts the government to endorse anything as European as the Mediterranean Diet. To borrow a phrase, “take back control” of your eating.  It may not stop you getting ill but it is likely to mitigate the severity and longevity of any ill-health.

Mushrooms may not immediately spring to mind as a powerful immune boosting food, yet even button mushrooms are thought to be beneficial, especially when augmented with shitake.   Choosing wholegrain pulses and legumes rather than white pasta is a far better source of fibre. Garlic has long been known for its alicin, anti-bacterial properties. All kinds of nuts, and especially almonds, are essential for the immune system: they’re high in vitamin E, that acts as an antioxident in the body, and also good sources of iron and protein, all helps the immune system function.

Serves 2

400g mushrooms, ideally half button and half shitake

500ml carton Itsu brilliant mushroom miso broth

125g young spinach leaves

wholegrain quinoa  (I used Hodmedod’s)

100g sour cream or oat creme friache

50g butter

1 clove of garlic, crushed

50g flaked almonds, toasted

nutmeg to grate

sea salt and freshly ground pepper

Rinse quinoa in a mesh sieve, put in a saucepan, add mushroom miso broth, plus a little water to cover.   Bring to the boil, turn down the heat, and simmer for about 15 minutes until quinoa cooked, yet still firm with a delicious nutty texture.

Meanwhile, melt butter, add crushed garlic, cook for a few minutes, add cleaned and sliced button and shitake mushrooms, cook for 5 minutes, stir in rinsed spinach leaves and cook gently for 3 minutes, add soured cream or creme fraiche and cook another 2 minutes to heat through. Season with salt and pepper.  

Drain quinoa. Top with mushroom and spinach stroganoff.  Grate a little nutmeg on top to serve.