• Alex Dobbs

Seasonal Superfoods

Have you ever thought about winter-specific superfoods and remedies one can make easily ?

We all love Apples

Contains loads of: Vitamin C, fibre, fruit sugars, protein, good fats and blood sugar balancing cinnamon. The fibre in apples, pectin, is a particular immune protector as it lines the intestinal walls where 70% of our immune system is located. Stewed apples are best for this.

Delish apple treats: Thinly slice your favourite apple, put on a serving plate, cover with a little nut butter of your choice (peanut or almond are great), a drizzle of honey and a dash of cinnamon. An irresistible treat for young and old.

Root Vegetables and squashes

Carrots, Parsnips, turnips, beetroot, sweet potatoes, squash, pumpkins

These are all teaming with nutrients, in particular B Vitamins (think red colours !), to help support your mood and energy levels in winter. They are also genuine winter comfort food, high in carbohydrates to really « hit the spot » and feed a craving.

Enjoy sweet potato chips from the oven, through them into soups. Beetroot are particular superstars, they also support your liver health (especially handy before Christmas !).

Kale and Cabbages

Not the most favourite amongst the Irish, many were raised on cabbage on resent the stuff now. It is a truly fresh seasonal vegetable, though, and grows locally. Kale is wonderful steamed or made into crisps in the oven. Cabbage can be boiled with butter or bacon for more flavour.

Europeans have a strong history of fermenting cabbage in particular, Sauerkraut, to preserve it during the winter. Here is a curious fact :

Sauerkraut contains more Vitamin C than fresh cabbage does. Even a couple of forks full of cabbage around a mealtime daily will help increase your intake of this vital immune supporting vitamin, it also supplies important fibre for your gut health/immune health, and it contains beneficial bacteria (probiotics) that really boost your immune health. Essential during the winter!

Dervla Reynolds has published a book, Cultured Foods, on this subject.

There are dried/stored foods you should include daily: onions, garlic, and dried herbs.

They also feed your immune system, garlic and herbs in particular can be really helpful.

Think: Thyme/Rosemary for colds/coughs; Elderberry, lemon and thyme for coughs.


Greystones, Co. Wicklow

+ 353 (0)85 739 9603



Nutritional Therapy

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