Day 3 – Oliver McCabe Cookery Demonstration – M4P 12 Days of Christmas

Day 3 – Oliver McCabe Cookery Demonstration – M4P 12 Days of Christmas


Hi Everyone,

So delighted to be working with Move4Parkinsons once more and thanks for having me back. Enjoy you night and hope you like the recipe and my nutrition note regards supporting your immune system this winter, Christmas and New Year and best wishes to all this festive season!

I made this new winter warmer recipe the other night and it was absolutely delicious.

It’s a one pot wonder and will keep for few days in the refrigerator for few days once cooled or portioned to freeze for later use.

This is a real winter warmer easy recipe & warms the body naturally top to bottom.


Ollie’s Homemade Vegan Gluten Free Veggie Chilli

Recipe by Oliver McCabe

Serves 6/7



1 tsp of organic extra virgin olive oil

2 regular white onions finely chopped

1 red onion finely chopped

1/2 Irish celery finely chopped

1/2 cup of Irish beetroot juice

1 cup of homemade vegetable stock

200g of cooked organic brown lentils

1 can organic chopped tomatoes

1 can chilli beans drained

1 jar of organic red kidney beans drained

3 medium sweet potatoes peeled chopped cubed boiled

1 tbsp of organic chilli powder

1/2 tsp of organic ginger

1/2 tsp of organic mixed herbs

Himalayan fine salt & cracked black pepper

50g of Irish baby spinach

1 cup of frozen petit pois

1 handful of coriander leaves chopped finely



Heat the oil on a medium heat in a large stewing pot  add the onions & celery & sauté until browned.

Then add the lentils & the beetroot juice & veg. stock together, bring to a boil and simmer.

Season with chilli, ginger, dried herbs, salt & pepper.

Stir and let simmer for 3 minutes.

Then add chopped tomatoes & beans & sweet potato & stir/simmer for 5 mins.

Then add spinach, petit pois & coriander and season to taste.

Leave to simmer for 5 mins. Then allow to cool slightly & serve.


I love grated vegan cheese on top when serving. Enjoy!


Simple tips looking after your immune system over Christmas and New Year!

Oliver McCabe Wholefood Chef & Nutrition Dip NT ITEC

Its winter and more than ever we need to keep an eye on maintaining our immune system optimally day to day.

Firstly, How do people suppress their immune systems?
Let’s count the ways:

1) Lack of sufficient sleep.
2) Consumption of processed, refined & artificial foods (white sugar).
3) Consumption of medications.
4) Smoking cigarettes.
5) Sedentary lifestyles (avoidance of exercise).
6) Avoidance of sunlight (not spending enough time in nature).
7) Nutritional deficiencies of important minerals like zinc.
8. Chemotherapy and radiotherapy treatments.
9) Exposure to pesticides, herbicides, preservatives and other chemicals.
10) Eating GMOs.

People with suppressed immune systems seem to be especially vulnerable to viruses, viral infections and immunosuppressive diseases, so one of the most obvious defensive strategies is to support your immune function with the following nutritional supplements all available at your local independent health food store:

• Vitamin D (which is well known to function as an antiviral medicine)
• Zinc (helps your immune system resist infections)
• Selenium (also boosts immune function)
• Vitamin C (full spectrum source, from plants if possible)
Expand your intake of antiviral preventative spices, herbs (caution with pregnancy & allergies) and non caffeine herbal teas.
Astragalus, Echinacea, Black Elderberry, Licorice, Basil, Sage, Rosemary, Peppermint, Cinnamon, Ginger, Comfrey, Lemon Balm, Olive Leaf, Garlic, Eucalyptus, Tea Tree, Calendula and Oregano.

• Immune boosting foods – Research suggests that mushrooms – particularly Shitake – are really good for shoring up the immune system. Other immune boosting foods include broccoli, blueberries, green tea, orange vegetables, beetroot, spices, onion, ginger, garlic, goji berries and yoghurt. Eating a diet that periodically includes these foods along with fresh fruits and vegetables will naturally give you all the immune support

Also, stay fully hydrated, wash your hands after present in public places, before eating & sleeping, get plenty of rest and try not to stress yourself out too much.



It’s that Vitamin C time of year by  Oliver McCabe

Not just for improving immunity, Vitamin C is an important vitamin to help fight inflammation, improve your mood and also help fight off serious forms of disease besides just a cold! It’s even beneficial for the skin, hair and nails due to the way it supports collagen function in the body.

Vitamin C acts as an antioxidant in the body to lower physical and emotional stress while also providing cellular support and protection. It’s found abundantly in vegetables and fruits of all kinds, from the most basic you’ll find at your local greengrocer or independent health food shop, to more elite super foods from across the world.

Vitamin C also helps increase iron absorption in the body, and as you’ll see below, by adding more to your meals in the form of greens, vegetables, fruits, seeds, nuts, seaweeds and more, you can be sure your body will have a better chance of receiving the iron it needs with high-quality Vitamin C-rich foods included.

Here are some tips to work more Vitamin C into your diets and exactly what this powerhouse vitamin can do for you!



Vitamin C, like Vitamin A, is a natural antioxidant that’s luckily found abundantly in our food supply. It’s important for your immunity, healthy skin, and a variety of other bodily functions. A diet rich in produce will supply more than enough of daily Vitamin C needs, even though there are many other sources as well.



Vitamin C acts at a cellular level to both fight and prevent free radicals from harming the immune system. It’s also important for maintaining healthy skin, hair, nails, and prevents aging due to the way it fights off free radicals and supports collagen production in the body. Within the tissues, Vitamin C can also help combat stress and prevent inflammation, making it vital if you suffer high levels of stress either mentally or physically, or are simply active. Finally, it can also help speed up digestion and may help prevent irregularity.

Recommended Daily Allowance

Women over the age of 18 years old should take in 75 milligrams per day and men over the age of 18 years old should take in at least 90 milligrams per day. If you eat fruits and vegetables daily, you won’t have to worry about getting enough. All fruits and vegetables provide good or extremely high levels of Vitamin C, making it easy to get enough.


Dietary sources

all leafy greens
all vegetables
all fruits (fresh and dried)
sauerkraut and kimchi (fermented foods)
apple cider vinegar
cacao beans (nibs, powder)
green super food powders
super food berries (mulberries, golden berries, goji berries)


Any questions or queries please email me at

or direct message me through my social media channels, thank you.

Look forward to seeing you again!

Happy Christmas & Healthy New Year! Oliver x