Warm and Nourishing: 7 Delicious Recipes to Boost Your Immune System during Cold and Flu Season
Usually , I write about all the amazing restaurants to go while traveling but sometimes a staycation is what we need. As the cold and flu season settles in, there's no better time to arm yourself with a delicious arsenal of immune-boosting recipes. Picture cozy evenings spent savoring warm and nourishing dishes that not only satisfy your taste buds but also strengthen your body's defenses against pesky viruses. From hearty soups to comforting teas, this blog post unveils seven delectable recipes that will have you embracing the chilly weather with renewed vitality. Get ready to delight your palate and bolster your immune system as we dive into a world of flavors that will keep those sniffles at bay!
What is Cold and Flu Season?
Cold and flu season typically runs from late fall to early spring, with peak activity occurring during the winter months. This is when viruses that cause colds and flu are most active. These viruses can easily spread through respiratory droplets when an infected person coughs or sneezes, or by touching a surface contaminated with the virus.
The Importance of a Strong Immune System:
Having a strong immune system is essential for protecting our bodies against illness-causing germs. Our immune system acts as our body's defense mechanism, recognizing foreign invaders such as bacteria, viruses, and fungi, and working to eliminate them before they can cause harm.
During cold and flu season, having a robust immune system means being less likely to catch these common illnesses or experiencing milder symptoms if you do get sick. A strong immune system also helps speed up recovery time so you can get back on your feet quickly.
Factors That Can Weaken Your Immune System:
There are several factors that can weaken your immune system during cold and flu season:
- Lack of sleep: Not getting enough rest can lower your immunity.
- Stress: Chronic stress weakens your body's
Benefits of incorporating immune-boosting foods into your diet
Incorporating immune-boosting foods into your daily diet is essential, especially during the cold and flu season. These foods contain a variety of vitamins, minerals, antioxidants, and other beneficial compounds that can strengthen your body's natural defenses against infections and illnesses.
Here are some of the benefits of incorporating immune-boosting foods into your diet:
1. Strengthens Your Immune System
Your immune system is responsible for protecting your body from harmful bacteria, viruses, and other pathogens. By consuming immune-boosting foods rich in vitamins A, C, E, and D, as well as zinc and selenium, you can support the production of white blood cells that help fight off infections. These nutrients also play a crucial role in maintaining the proper functioning of your immune system.
2. Reduces Inflammation
Inflammation is a natural response by our bodies to infection or injury. However, chronic inflammation can weaken our immune system and make us more susceptible to illnesses. Including anti-inflammatory foods such as turmeric, ginger, leafy greens like spinach and kale, fatty fish like salmon and mackerel, and nuts like almonds in your diet can help reduce inflammation levels in the body.
3. Provides Antioxidants
Immune-boosting foods are also rich in antioxidants that protect our bodies from oxidative stress caused by free radicals. Free radicals can damage cells and tissues in our bodies leading to various health issues including a weakened immune system. Foods such as berries, leafy greens, citrus fruits, turmeric, and so many more.
Recipe 1: Immune-Boosting Chicken Noodle Soup
Chicken noodle soup is a classic comfort food that has been enjoyed for generations. Not only does it taste comforting and delicious, but it also contains powerful ingredients that can help boost your immune system during cold and flu season. This recipe for immune-boosting chicken noodle soup is not only easy to make, but it's also packed with nutrients to keep you healthy and nourished.
Ingredients:
- 1 whole chicken, cut into pieces (I like grabbing a rotisserie chicken to make it easy)
- 2 large carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 medium onion, diced
- 4 cloves of garlic, minced
- Salt and pepper to taste
- 8 cups of chicken broth (homemade or store-bought)
- 1 cup of egg noodles (or any type of pasta)
- Fresh parsley for garnish
Instructions:
1. If using raw chicken. In a large pot or Dutch oven, heat some olive oil over medium-high heat. Add the chicken pieces and cook until browned on both sides.
2. Once the chicken is browned, remove from the pot and set aside.
3. In the same pot, add the chopped carrots, celery, onion, and garlic. Season with salt and pepper to taste.
4. Cook for about 5 minutes until the vegetables are slightly softened.
5. Return the chicken pieces back to the pot along with any juices that may have accumulated on the plate.
6. Pour in the chicken broth and bring it to a boil.
7. Cook for about an hour and then enjoy.
Recipe 2: Ginger Turmeric Tea for Cold and Flu Relief
During cold and flu season, it's important to keep our immune system strong in order to fight off any viruses or bacteria that may come our way. One way to do this is by incorporating immune-boosting ingredients into our daily diet. This recipe for ginger turmeric tea not only tastes delicious but also provides numerous health benefits that are perfect for combating the common cold and flu.
Ingredients:
- 1 inch piece of fresh ginger, peeled and thinly sliced
- 1 tsp turmeric powder
- 1 tsp honey
- Juice from half a lemon
- 2 cups of water
Directions:
1. In a small pot, bring the water to a boil.
2. Add in the sliced ginger and let it simmer for 5 minutes.
3. Stir in the turmeric powder and let it steep for an additional 5 minutes.
4. Remove from heat and strain the tea into a cup.
5. Add honey and lemon juice to taste.
How does this tea help with cold and flu relief?
Ginger has anti-inflammatory properties which can help reduce inflammation in the body caused by sickness. It also contains compounds called gingerols which have been shown to have antibacterial effects, making it effective against certain strains of bacteria that cause respiratory infections.
Turmeric is known for its powerful antioxidant properties which can help boost the immune system. It also has anti-inflammatory effects that can aid in reducing symptoms.
Recipe 3: Lemon-Garlic Salmon with Quinoa Pilaf
Salmon is known for its immune-boosting properties, thanks to its high levels of omega-3 fatty acids and vitamin D. Paired with the superfood quinoa, this dish makes for a hearty and nourishing meal that will keep you healthy during cold and flu season.
Ingredients:
- 4 salmon fillets
- 1 cup uncooked quinoa
- 2 cups vegetable broth
- 2 lemon, juiced
- 2 tsp lemon zest
-2 tbsp olive oil
- 4 cloves of garlic, minced
- Salt and pepper to taste
- Olive oil
Instructions:
1. Preheat your oven to 400 degrees
2. Start by preparing the quinoa pilaf. Rinse the quinoa under running water in a fine-mesh sieve until the water runs clear. This removes any bitter coating on the grains.
3. In a medium-sized pot, bring the vegetable broth to a boil over high heat.
4. Once boiling, add in the rinsed quinoa and reduce the heat to low. Simmer for about 15 minutes or until all of the liquid has been absorbed.
5. While the quinoa is cooking, prepare your salmon fillets by seasoning them with salt and pepper on both sides.
6.Next, make the marinade: Whisk lemon juice, garlic, oil, salt, and pepper into a bowl.
7. Marinade the salmon: Place the salmon fillets into a Ziploc bag and pour over the lemon marinade. Seal the bag and move the pieces of salmon to get them evenly coated with the marinade. Let marinate for at least 30 minutes.
8.Then, prepare the salmon: Now layer the lemon slices into your prepared dish and arrange the salmon on top.
9.Bake the salmon for about 12-15 minutes until cooked through. Depending on the thickness of your salmon.
10. Plate it with the quinoa and enjoy.
