If you want to consciously strengthen your immune system in the cold season, you can achieve a lot with a balanced diet and targeted exercise. Potato Marketing explains why potatoes and root vegetables are particularly valuable now – and how they become a simple, healthy oven dish…
Naturally strengthen your immune system
If you want to eat healthily during the flu season, you can make a big difference with regional vegetables from the ground. For example, a varied mix of local, seasonal vegetables provides a variety of important vitamins and minerals.
Potatoes, for example, contain complex carbohydrates, B vitamins as well as potassium and magnesium – nutrients that are essential for energy and nerve function. Beetroot contains valuable antioxidants that can protect cells and vessels, and its ingredients help regulate cholesterol levels. Carrots are rich in beta-carotene, which the body converts into vitamin A. This vitamin plays an important role in the normal functioning of the immune system and helps maintain healthy mucous membranes – a natural protective shield against cold pathogens.
Cooked together in the oven, the aromatic tubers and roots create a hearty, warm dish that is not only filling, but also completely good for you. An orange yogurt dip – rich in vitamin C and protein – provides an extra portion of freshness.
Colorful autumn cuisine that tastes good and strengthens the body at the same time – potato and root vegetable mix from the oven. (Photo: KMG/die-kartoffel.de)
10 minutes for fitness
In addition to a nutrient-rich diet, regular exercise also plays a crucial role in a strong immune system. If you have little time and want to use it particularly effectively, you can try short but intensive training sessions. High-intensity interval training (HIIT), such as Tabata, can prevent cardiovascular diseases, promote metabolism and can be individually adapted. Just ten minutes a day can have a noticeable effect on your own performance and well-being. With the right combination of healthy nutrition and targeted exercise, you can enjoy the cold season feeling strengthened and full of energy.
Deliciously combined – this is how the potato and root vegetables come out of the oven
To prepare four portions, first grease an ovenproof dish with a little olive oil. Then peel an onion and cut it into wedges. Then peel 400 g of waxy potatoes, 250 g of carrots and 250 g of beetroot and cut them into narrow sticks or wedges, then distribute them in the mold.
Wash 1 organic orange in hot water and dry. Then grate the orange peel and squeeze out the orange juice (approx. 100 ml).
Mix the juice and half of the orange zest with 1 teaspoon of Dijon mustard, then add salt and pepper and stir in about 1 tablespoon of olive oil. Spread the sauce over the vegetables in the baking dish.
Bake everything at 180 °C for about 30 to 40 minutes, turning the potato wedges and vegetables several times.
For the orange yogurt: Wash four stalks of parsley, pat dry and chop finely. Mix 150 g natural yogurt with the second half of the orange zest, the finely chopped parsley and 3 teaspoons of mustard seeds.
After the baking time, take the potato and root vegetables out of the oven and arrange on four plates with the orange yoghurt and serve. Bon appetit!
The recipe is also available online: Potato root vegetables from the oven.
