Teen Rugby Eats

Recipes for teenagers playing Rugby – easy, healthy, high protein and family-friendly

Potent veggies

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We all know that maintaining a diet high in fruits and veg boosts the immune system. I think I’m a little obsessed though…

This all started when my kids were still in primary school.  In the UK, the school year starts in September after we enjoy almost 6 weeks off for summer holidays.  Every year within 2 weeks of having returned, my kids would bring home some bug they picked up at school.  Usually a variety of the common cold.  We’d then pass it through the family, and my husband and I would have a tough job of juggling care for sick kids at home with the requirement to commute into London for work every day.  Not to mention, both of us also picking up the kids’ bugs.

It was at this point I took a deeper interest in immune health, and the types of food choices we can make to maintain a strong immune system.  I also started my family on good quality Vitamin C supplements, for that added boost and consistency.

My general rule of thumb is that in addition to any daily fresh fruit intake and general vegetables in our food, our meals also include certain raw or blanched vegetables, at least 5 days a week.  This ensures we benefit from the maximum natural Vitamin C and antioxidant properties those foods provide. 

As an adult that enjoys salads and vegetarian dishes, this is simple to achieve.  For my teenager, however, this is very difficult.  Having tried to get him to eat all manner of veggies over the years, the fool proof items always available in my fridge are Broccoli, Peppers and Blueberries.  Broccoli accompanies most of our meals, peppers are eaten raw as a snack, side or inside a wrap and blueberries are ‘downed’ straight from the pack to nip a sugar craving in the bud.

The last ‘secret’ ingredient I sneak into as many dishes as I can, is Turmeric.  I use both dried and fresh, where I freeze the root until I need some.  Dried turmeric is perfectly hidden within bolognaise or other sauce-based meals, and blends perfectly within a dry rub flavouring for meats.  The fresh root is grated into my Immune Boosting drink for a direct hit with ginger, lemon, honey and hot water as a warming soother.

Ofcourse there are so many other powerful veggies to choose from too; these few are enjoyed by my teen and I’m grateful given their potent health benefits to support his body.

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