Winter Smog: Nutritionist Shares Recipes To Prepare Your Body

Smog, aka the hazardous smoke and fog observed during the winter season, can take a toll on your body. Since smog contains pollutants like carbon monoxide, ozone, and particulate matter (PM), which are known to be harmful to the human body, the winter months can increase the risk of chronic illnesses and cause difficulties with breathing. 

While you can’t always control the condition or the purity of the air, you can definitely prepare yourself and strengthen your body by eating foods which build immunity. To get a fool-proof list of dishes, Slurrp interviewed Eshanka Wahi, a Dubai & Delhi-based Culinary Nutritionist and Holistic Wellness Coach and Founder of Eat Clean With Eshanka. So, why don’t you try these nutritionist-approved recipes and prepare your body to survive the smog?

Also Read: Amid Smog In North India, Nutritionist Shares Tips To Reduce Indoor Air Pollution

Anti-Inflammatory Green Smoothie

Nutrient-dense and flavourful, this smoothie helps fight inflammation and boost the immune system, which are important defences against pollution-induced harm. This revitalising beverage is full of minerals that help the body detox, lower inflammation, and keep you hydrated—all of which are critical for fending off the negative effects of smog.

Ingredients:

• 1 cup of Spinach
• Pineapples as per your preference
• ½ and avocado
• A teaspoon of Flaxseeds
• Half a piece of Cucumber
• Lemon Juice
• Coconut Water

Instructions:

1. To prepare this green smoothie, just put everything in a blender and process until smooth. 
2. Add extra coconut water if necessary to change the consistency. 
3. Pour the smoothie into a glass when it's blended, then dig in!

Turmeric Lentil Soup

In addition to being an excellent resource of fibre and plant-based protein, lentils and turmeric combine to make a dish that supports detoxification and minimises inflammation. This soup's turmeric is a great way to fight oxidative stress brought on by pollution because of its potent anti-inflammatory and antioxidant qualities.

Ingredients:

• One cup of red lentils
• One chopped onion
• Two minced garlic cloves
• One teaspoon of turmeric powder
• One teaspoon of cumin
• Four glasses of vegetable broth
• Salt and pepper to taste
• Chopped cilantro for garnish

Instructions:

1. In order to prepare the lentil soup, first soften the onion and garlic in olive oil. 
2. Next, add the cumin and turmeric and heat until aromatic. 
3. Add the vegetable broth and lentils, bring to a boil, and simmer for 20 to 30 minutes or until the lentils are soft. 
4. Before serving, add salt and pepper for seasoning and fresh cilantro for garnish.

Roasted Beet And Citrus Salad

Nitrates, which are abundant in beets, decrease inflammation and enhance blood flow. Oranges and grapefruits are examples of citrus fruits that are high in vitamin C, an antioxidant that boosts your immune system and helps your body combat the negative effects of smog.

Ingredients:

• Two medium beets, chopped and roasted
• Peeled and chopped orange
• Grapefruit, sliced and peeled
• 1/4 cup walnuts
• One tablespoon olive oil
• One tablespoon apple cider vinegar
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 190°C. 
2. Cover the beets with foil and roast them for 45 to 60 minutes or until they are soft. 
3. When cool, cut the beets into slices and peel them. 
4. Add the walnuts, citrus segments, and beets to a bowl and pour in the apple cider vinegar and olive oil. 
5. Toss gently, add salt and pepper, and serve.

Ginger Lemon Detox Water

With their potent anti-inflammatory and immune-boosting qualities, ginger and lemon are two ingredients in this cool and hydrating detox water. It's the ideal beverage to help fight against the oxidative stress that comes from smog.

Ingredients:

• 1-inch chunk of Fresh ginger
• One lemon
• A spoonful or two of honey
• Four glasses of filtered water
• Ice cubes (if preferred)

Instructions:

1. Slice the lemon into rounds or wedges, and peel and thinly slice the ginger to prepare the detox water. 
2. Fill a big jug or pitcher with the ginger, lemon, and honey (if using). 
3. Pour purified water into it, then mix everything together. 
4. Allow flavours to infuse by refrigerating for at least two hours. 
5. If preferred, top with ice cubes and serve cold.