No matter what time of year it is, it seems we can’t escape the onslaught of the common cold. Even when the sun’s out and the temperature is a balmy 27°C, lots of us are still struck down with stuffy noses and sore throats. And when that happens, the first thing you want to check is that your gut health and immune system are properly being supported. First stop? Loading up on vitamin-packed plants.

This Vietnamese rice dish is the ultimate summer lunch – cool and crisp, and packed full of leafy green kale. One of the most nutrient-dense foods on the planet, kale contains four times the vitamin C and double the selenium content of spinach, as well as nutrients like vitamin E and beta-carotene.

All of these are important for supporting a healthy immune system and a happy gut. In fact, studies show that vitamin C encourages the production of white blood cells – helping to protect the body against infection. It’s also an essential part of the skin’s defence system, strengthening the skin’s barriers and even shortening wound healing time.

This orzo rice meal from Vietnamese chef Uyen Luu also contains another immune-supporting, gut-loving favourite: kimchi. The pickled vegetable is loaded with probiotic bacteria that are guaranteed to keep your microbiome happy. So, this lunch is a win all round.

This Vietnamese kale rice dish with ginger and kimchi is the ultimate gut-loving, immunity-supporting lunch