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Eating balanced, whole foods,diet can help keep your immune system in shape. You will be less susceptible to common coughs, colds and cool weather-induced illnesses.

These foods will help your body's natural immunity.

Let’s talk about Green & Red Capsicums

Capsicums are a rich source of vitamin C, particularly red capsicum. Both are rich in antioxidants, and help to fight bronchitis, colds, asthma, respiratory infections, cataracts and cancer.

Both help to relieve symptoms of angina.

All capsicums are rich in vitamin E and zinc.

Capsicums are very versatile and can be eaten raw or cooked.

Here is a recipe I have been cooking for years. Great way to use capsicums as an entree or the main meal. A great light meal with steamed vegetables or a fabulous salad.


My recipe for stuffed capsicum is extremely healthy and very nutritional. You can vary by adding extra protein in the form of tuna, chicken, lentils, or kidney beans.
The recipe will give you 6 generous serves.

3 large red or green capsicums
½ bunch of spring onions – finely diced
1 clove garlic – finely diced
½ large red or green capsicum – finely diced
½ cup – chopped, pitted olives
1 large zucchini – grated
1 cup sliced mushrooms
1 cup cooked broccoli cut into small flowers.
2 ½ cups cooked rice or rice combined with other grains (barley, quinoa, cous cous, lentils, or kidney beans).
½ cup cooked peas
½ cup cooked corn kernels
½ cup cubed feta cheese (optional for vegans)
½ cup finely sliced sun-dried tomatoes
2 or 3 finely chopped tomatoes
A handful of finely chopped fresh basil and parsley
1 cup finely diced baked sweet potatoes.

Let's put it all together.
  • Use a large baking dish to bake 3 large red or green capsicums in the oven. Cut the capsicums lengthways and take out the seeds and bake until soft, turning over halfway. Cool. The outside skin will be very easy to remove when the capsicums have cooled a little.

  • Use a baking dish to bake 3 pieces of sweet potato. Dice when cooked into small pieces.

  • While the capsicums and sweet potatoes are cooking you can get the rest of the ingredients ready.

  • Heat a large fry pan with a small amount of virgin cold-pressed olive oil.

  • Add spring onions, garlic, red or green capsicums, and sauté until soft.

  • Add grated zucchini and sauté until cooked.

  • Add all of the other ingredients and combine.

  • Simmer for another 5 minutes while combining.

  • Use the baking dish to arrange the capsicums and fill each one with the rice filling from the frying pan.

  • Fill the capsicums and firmly press the filling right up to the top.

  • Optional to add some thinly sliced tomato on the top.

  • (any of these toppings are optional). Crumble some extra feta cheese and parmesan cheese to taste on the top with optional nuts and seeds.

  • Return to the oven for an additional 15 to 20 minutes at 150 degrees Celsius. Everything is cooked so you are just looking to warm and brown on the top.

You can vary the ingredients to your own taste by adding lots of other vegetables. You can use Cauliflower, beans, carrots, eggplant, and baby spinach.
You are only limited by your imagination.

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