I guess winter is just around the corner though this current mild spell doesn’t bode well for the spread of germs and bugs. Colds, Flu and Viral infections seem to be around us all. Be sure that you have adequate sleep and as stress free as possible keeping your system in tip top condition to fight off these infections that are all around you. Historically many have depended on Vitamin C but don’t forget that Minerals are also very important especially Zinc.

Fresh Fruit and vegetables are also very important. Keep in mind that the brighter the vegetables and fruits are, the better they are likely to be for you. Beetroot, sweet potato, broccoli, oranges, red capsicum and pumpkin are all chock-full of nutrition and can either be juiced, thrown into stir-fries, or baked and served with warming casseroles and soups. Finally, don’t forget to keep your fluid intake up. Dehydration can not only make cough and flu symptoms much worse, but it is not good for your digestion in general. If you find that you are drinking much less water in winter, switch to green tea, which is packed with antioxidants and has also been shown to increase metabolic rate if three or more cups are consumed every day. Warm water served with a slice of lemon is also a great fluid choice.

Top 10 winter foods

Broccoli – exceptionally high in antioxidants.

Carrots – full of the antioxidant beta carotene.

Red capsicum – massive hit of vitamin C.

Kiwifruit – just one contains your entire daily requirement of vitamin C.

Oranges – just one contains your entire daily requirement of vitamin C.

Green tea – powerful antioxidant.

Mushrooms – rich source of antioxidants.

Lean beef – rich in zinc.

Oysters – exceptionally high in zinc and iodine.

Berries – packed with antioxidants but few kilojoules.

Chicken & Butternut Squash

Plain Flour


Chicken Thighs – Skinless, Boneless and cut into chunks (allow about 2 thighs per person)

Onion – , chopped (about 1 for each 1lb (500g) of meat

4 Garlic Cloves, chopped

2 Chillies, finely chopped

White Wine – 1 large glass

Butternut Squash, peeled, chopped pieces – about half a wholeChicken & Butternut Squash

Chicken Stock – ½ pint

Fresh Thyme – small bunch

Bay Leaves – about 4

Crème Fraiche – ½ tub

Salt and freshly ground black pepper

Small handful chopped fresh parsley

  1. Dust the Chicken Meat in the Flour and pan fry in a little Oil till golden. Put into another pan or casserole dish
  2. Sweat the Onion with the Garlic and Chillies. Add the wine and simmer for a little while add to Chicken.
  3. Add the Squash, Chicken Stock, Herbs to the Chicken being sure that there is enough liquid to cover all and not drowning. Simmer gently on the stove or cover with a lid and braise in the oven till tender (about 1 hour)
  4. Add Crème Fraiche and continue to simmer till nicely warmed. Check seasoning. Sprinkle with Parsley and serve