Many things call for change this season; our wardrobes, our outdoor activities and the dial on our heating. Our immune system also needs small changes in order to keep us healthy and in tune with the season, preparing our bodies ahead of winter next month. A simple way to help boost your immune system? Changing up your cooking routine. Dinner times can be made more enjoyable and boost our moods in the process of cooking as well as what we eat.

Since we will be absorbing less Vitamin D from natural sunlight, it’s important to make sure we keep our levels up. Fish, eggs and mushrooms are all high in Vitamin D. Beef and shellfish are a good source of vitamin B12, which is known to help with our nervous system, digestion and brain function. Vitamin B12 also helps with enhancing our moods, fighting off those winter blues. For a vegan option, there are many foods fortified with B12, such as tofu and soymilk (always be sure to check labels to get the best options.)

Garlic is a great antioxidant and anti-inflammatory

A Winter Nights Chilli - A Jamie Oliver Recipe

Fresh fruit and vegetables are bursting with vitamins

Herbs and spices are packed with natural immune boosters, so adding these to dishes is a very simple way to enhance your health. Green chillies are packed with vitamin C and are great in curries and spicy dishes. Garlic contains antioxidants and has anti-inflammatory properties and may help lessen the severity of cold and flu symptoms. Ginger and honey are also great for the same reason, so you could add it to your morning tea for a kickstart to the day. A little research into recipes and a dash of imagination is all it takes to make the best use of foods this Autumn.

Why not try a Winter Nights Chilli by Jamie Oliver? Packed full of great spices, tasty vegetables and tender meat. ‘The meat will fall apart and melt in your mouth. It’s moreish, spicy and with a clever contrasting salsa is a total joy.’ (Winter Nights Chilli - The Happy Foodie)