Immunity Boosting Grain Bowl

While there are no 100% guarantees or prevention / cures for bacterial infections or viruses, by eating well and keeping a healthy gut – we can tremendously help to strengthen our body, significantly reduce the severity of infections and recover faster. Here’s one of my favourites dishes involving immunity boosting, anti-inflammatory, anti viral/ bacterial ingredients – kale, bulgur, garlic, turmeric, ginger, thyme, onions and lemon. Stay safe and enjoy!

Immunity Grain Bowl

Serves 4

 

INGREDIENTS

350g coarse bulgur wheat (or brown/ wild rice or quinoa)
2.5L water and salt generously
150g cavolo nero (or broccoli or kale), bite sized

MARINADE
6 garlic cloves, diced
2 lemons, juiced
5cm piece ginger, peeled, grated
1 tsp garam masala
2 tsp turmeric powder (or fresh turmeric if available)
2 tbsp fresh thyme or oregano leaves, chopped (otherwise used 1-2 tsp dried)
1/2 tsp chilli powder (optional)
300-400 ml water (to cover chicken in pot)
2 generous pinches of salt

2 chicken breasts, 400g
1/2 red onion, finely sliced
200g natural yoghurt
100g hazelnuts, crushed (or pumpkin or sunflower seeds)
Sea salt and black pepper to taste

  1. Boil salted water and cook bulgur for 20-25 mins until al dente. Once cooked, add cavolo nero (or broccoli or kale) to same pot and lightly cook veggies for 2-3 mins. When ready, drain excess water.  (If using alternate grain, follow instructions).
  2. Combine marinade ingredients in a pot. Cook chicken breast in marinade on medium heat for 15-20 mins covered (flip the chicken half way through cooking). Once cooked, remove from liquid and shred with two forks.
  3. Reduce marinade liquid uncovered on high heat until a thick sauce is remaining. Take off heat and add sliced onions and yoghurt.
  4. Combine bulgur cavolo nero mix, chicken and yoghurt dressing.  Season with salt and pepper and serve with hazelnuts on top.

Some tips!

  • Serving dish cold or hot works great (easily reheat the grain and chicken on a pan, then add dressing)
  • Make dressing ahead of time and refrigerate up to 5 days
  • If you cannot find bulgur, swap with any grain (if we list the tip here, do we still need it in the recipe)
  • If you cannot cavolo nero, swap with broccoli, kale or even red peppers – any bright coloured veg works.
  • If you don’t like raw onions (although immunity benefits are best raw, pickle the onions with 1 tbsp white / cider vinegar, pinch of salt and cover with hot water)