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Pumpkin, honey and walnut traybake

Updated: Feb 21

Perfect for the October months - to protect you against the winter flu season!

Pumpkin is a good source of vitamins, which are essential for the function of the immune system, for example beta-carotene (or Vitamin A) and Vitamin C.

Servings: 3-4


500 g pumpkin, peeled and cut into slices

100g walnuts, coarsely chopped

2 ½ tbsp honey

½ tsp cinnamon

Optional: greek yogurt or vanilla ice cream

Cooking instructions

- Turn the oven to 200ºC/180ºC fan

- Peel the pumpkin and cut into slices. Line a baking tray with non-stick baking parchment paper and place the pumpkin in the tray

- Drizzle the pumpkin with cinnamon and honey.

- Chop the walnuts and spread over the pumpkin

- Position the tray on the bottom shelf of the oven and roast for around 30 minutes, or until the pumpkin is caramelized

Optional: garnish with Greek yogurt or vanilla ice cream

Five tips to keep your immune system in top shape

Tip 1: Consume a variety of fruits and vegetables - this is key to providing your body with a good supply of vitamins and minerals, which are essential for our immune health! Why not try to consume a portion (a handful, roughly) of different fruits or vegetables at each of your daily meals?

Tip 2: Think fibre - a healthy immune system is linked to gut health and research has shown that consuming fibre is beneficial for the digestive system. Fibre can be found in whole grains, beans, pulses, fruit and vegetables. Try to add fibre-rich foods to your main meals - and the bonus is, it can also help decrease food cravings in between meals!

Tip 3: Vitamin D - in the UK, we do not make enough vitamin D from the sunlight in the colder months between October and March. Aim to include sources of vitamin D to your diet, such as eggs (egg yolks), oily fish (such as salmon and mackerel), red meat and fortified foods (cereals and spreads), and consider daily supplementation.

Tip 4: Spend more time outdoors - and your body and mind will thank you later! Walking, jogging or cycling in nature can help boost your physical and mental health, and give you an extra chance to get some sunlight and make the Vitamin D that your body requires.

Tip 5: Prioritise sleep - getting enough sleep is crucial to good health. Even 20 extra minutes of sleep per night can make a difference in the long term!


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