Cold cure: bell pepper salad

Well no food can cure a cold instantly (yet) 🙂


But vitamin C has been clinically proven to shorten the duration of colds and flu’s.


Now before you go rushing out to buy a supplement – let me introduce you to an every day food that has a high content of vitamin C – MUCH HIGHER than an orange.


Bell Peppers 🙂


Bell peppers 1


It’s actually very wise to MAXIMISE your diet before you OPTIMISE with supplements!


So I have these peppers in my fridge which I got from Waitrose, they are organic and spray free (my personal choice – not saying you have to do that).


I thought, if I had someone come to dinner who was getting over a cold, how could I make up a salad with the ingredients I have in my fridge?  Note:  vitamin C is heat sensitive, hence why I’m making a raw salad 🙂


Now I’ve not been back from New Zealand for long so I have limited stocks but here’s what I found:

-Lemons (vitamin C food source)
-Red onion (vitamin C food source)
-Tomatoes (vitamin C food source)
-Goats/sheep feta
-Extra virgin olive oil
-Red and yellow bell pepper (vitamin C food source – yellow being the highest)
-Dried oregano
-Pink Himalayan salt (optional as feta is salty)


The recipe:

Finely chop about 3 – 4 tablespoons of red onion and sit in the juice of 1 lemon while you dice the peppers (1 red and 1 yellow).  Now dice 2 medium tomatoes.  Put the peppers and tomato in a salad bowl.  To make the dressing add about 3-4 tablespoon of extra virgin olive oil, a pinch of dried oregano and tiny pinch salt (optional) to the lemon juice and onion mixture.  Mix well.  Pour the dressing over the tomatoes and peppers.  Cube about 50-60g of feta and mix into the salad. (p.s big tip – let the salad come nearer to room temperature before you eat it – this enhances the flavour).


Bell peppers 2


This salad is GOOD 🙂 I felt happy to eat it.  Per large portion this salad contains over 200mg of vitamin C.


I’d make the dinner an orange theme (why not??) and serve with baked sweet potato wedges and a salmon fillet…..AND for dessert extra vitamin C with a sweet mandarin.


If you were getting over a cold and you ate this meal with me, I am quite confident you’d love it and wake feeling pretty good the next day 🙂


What do you think of this meal idea?  Please comment below! I’d love that 🙂

With love,

p.s Do you have a friend who needs healthy but delicious food inspiration?  Please share this blog post.

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One thought on “Cold cure: bell pepper salad

  1. Psychic Nest says:

    Hi Katie,

    I make a similar salad by adding slices of cucumber and onion. Also bell peppers are perfect when roasted with homemade vinaigrette sauce. Thank you for the recipe and this great post!


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