If any of you were flicking through the paper looking for me last week, apologies! I was taken out by a round of Covid, which felt very 2020. I bounced back in a few days but boy, I’d forgotten the misery of the plague. I’d been travelling and was a little strung out by the juggle of home, visitors and work. It was a good reminder that I’m not invincible. The body always has a way of slowing us down when it’s had enough, doesn’t it?

It did make me step back and take a look at my diet. In a bid to shed the last baby pounds, I’d recently gone pretty high protein. And while amino acids (in proteins) are important for a healthy immune system (they support the production of antibodies and provide fuel for immune cells), I’d neglected my antioxidants a little. Less carbs had meant less fruit and less of the starchy (but highly pigmented) veggies such as butternut squash, pumpkin and sweet potato.

Having achieved the holy grail of pre-baby visceral fat levels (and by no means perfect, because I really need to improve muscle mass) it was time to work the colourful carbs back in. The more natural colour, the better – because all those deep pigments do wonderful things for immunity, as well as helping prevent premature ageing too! And it’s actually easy to get enough of them in – even when you are low-carb – by diluting the sweeter options with lots of non-starchy colourful choices too. I confess, I had just got lazy, especially when I was travelling.

See below for tips on natural, lower-carb boosters that you can include. It may not be flu season but the bugs are still out there so it’s good to keep your immune system buoyant. I’ve included my recipe for Hong Kong Confetti Salad. It’s such a good one and an amazing summer side for this hot weather. Also give the turmeric latte a try but ice it after you have heated it!

Summer immune boosters

Berries, berries, berries

I know you know, but berries are powerhouses when it comes to immune boosting activity in the body. They’re expensive so be reassured that frozen is fine – just blitz them in a smoothie or cook them gently into a compote to enjoy with oatmeal or yoghurt. If you have the budget for fresh berries, add them to a salad as a healthy carb, or snack on them with some nuts/seeds (pumpkin seeds are zinc-rich, also good for immune function).

Pomegranate

Not a berry, but it does go well with them and makes a lovely additional topper if you are having yoghurt, granola and berries for breakfast. (If you do that, remember to go low sugar with your granola or use the amazing Holy Crap cereal – gluten free – from Miles instead). These juicy kernels are packed with antioxidants and have such a delicious flavour.

Peppers

Did you know that yellow/red/orange peppers have far more vitamin C than an orange? They are so easy to add to salads or stir-fries. I love to roast them too, which really brings out their natural sweetness. I often add yellow peppers to a steamer with purple cabbage and broccolini, which gives you a beautiful tricolour side (try drizzling with a little olive oil, salt, pepper and chilli flakes for easy flavour).

Moringa

My favourite new smoothie add-in! Recent research found that the compounds in this plant leaf are especially beneficial against oxidate stress caused by UV exposure – so, a great one to include in the summer! We have a lovely brand on the shelves at Miles (next to our new Vivo Life plant protein – also a great smoothie option).

Turmeric

Still in the news for its ability to reduce inflammation, support liver detox pathways and boost immune function. Just remember that curcumin (the active ingredient in turmeric) is hard to absorb, so you want to cook it, add some oil (fat soluble) and combine with black pepper and/or ginger. All these steps improve bioavailability significantly. Try it in the golden latte below!

Hong Kong Confetti Salad

Ingredients (serves 4)

2 tbsp sesame seeds

¼ cup unseasoned rice vinegar

2 tsps sesame oil

2 tsps lime juice

1 tbsp honey

1½ tbsps fresh ginger, peeled

¼ tsp cayenne pepper

2 medium carrots, shredded

½ small red cabbage, cored, cut cross wise, sliced into very narrow ribbons and then separated

1 yellow bell pepper, deseeded, cut length wise and the sliced into the thinnest strips possible

1 red bell pepper, prepared as the yellow pepper

½ medium sweet white onion, thinly sliced and separated into rings

½ cup (packed) fresh cilantro, chopped

Method

1. Toast the sesame seeds in a dry skillet over a medium heat until lightly browned. Set aside to cool.

2. In a small bowl, whisk together the vinegar, oil, lime juice, honey, ginger and cayenne. Set aside.

3. In a large bowl combine the carrots, cabbage, bell peppers, onion and cilantro. Toss thoroughly to mix well.

4. Add the dressing then toss again, until evenly coated.

5. Garnish with the sesame seeds and serve.

Iced Golden Latte (caffeine-free, dairy-free)

Ingredients (per person)

12 fl oz (approximately) unsweetened almond milk (I like the Elmhurst brand which doesn’t have any gums or additives)

½ tsp coconut oil

¼ tsp ground turmeric

Pinch ginger

Crack of black pepper (trust me)

Pinch cardamom

1 tsp honey (optional)

Method

You can either whisk all the ingredients in a pan over the stove, or whiz it in a blender. Either way, I suggest you heat it as this helps activate the curcumin and then allow it to cool. Once cool, pour over ice and enjoy.

Skip the plastic straw or use a paper, glass or stainless steel one (lots of options at the chef shop). A straw is good because it prevents you getting a yellow moustache!

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Somorjay Burns BA Hons, Dip ION, BNTA is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the UK Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda or instagram @naturalbda.