Flu season is here again, but you can beat back a cold or flu and boost your immune system with soup. If you feel sick, ingredients such as vegetables and spices combined with warm broth will help relieve symptoms. In addition, the healing properties of these foods in cooked form can be a great alternative to medication. In this post, discover some delicious and nutritious recipes that you can try to boost your immune system when you have cold or flu symptoms.
Why soup can have a calming and immune-boosting effect when you have a cold
Nobody likes to fight the cold that comes in autumn or winter, but everyone can get sick from it at some point. Even if you're diligent about staying healthy, sometimes just being comfortable with Netflix and sweatpants will make you feel sick. In such cases, the power of warm soups on sick days can be life-saving. Whether you're just feeling under the weather or battling a particularly nasty cold, this can be an effective treatment strategy. Additionally, there is actually a scientific reason why soup is considerednatural remedy for coldscan help. Eating chicken soup when you're sick, for example, increases the number of white blood cells that help fight infections. Increasing these cells also helps reduce upper respiratory symptoms that are common with colds.
The intake of hot liquids in such illnesses also contributes to increased movement of nasal mucus. In addition, eating soups also improves the function of cilia, the tiny hair-like projections in the nose that prevent contagions from entering the body. Another good reason why soups can be effective antidotes for colds is that most hot vegetable broths are rich inimmune-boosting vitaminsand nutrient-rich ingredients. They also provide a light meal without putting any strain on the body. Of course, if the disease worsens, you should continue and take your medication. However, you can also add soups along with the medicines to your treatment. Here is a list of soups you can make yourself to help you reach your comfort zone more quickly when symptoms of illness arise.
Classic with a twist – prepare spicy chicken soup with lime
Start with a popular classic that has long proven to be a very effective antidote for symptoms of illness. Chicken soup not only tastes great, it is also one of the best soups for a cold. The hot chicken broth can help soothe a sore throat and stimulate nasal cleansing. It also contains vitamin-rich vegetables that can strengthen your immune system. Packed with good ingredients and full of flavor, such a delicious chicken soup would simultaneously make a wonderful dinner and a tasty remedy for a nasty cold or flu.
Ingredients:
- 2 tablespoons virgin olive oil
- A piece of medium sized onion, diced
- 1 carrot, peeled and diced
- 1 stick of celery, diced
- Jalapeño, seeded, diced
- 2 cloves of garlic, minced
- 1 tablespoon fresh ginger, chopped
- 1/4 teaspoon cumin
- Salt and pepper
- Zest of 1 lime
- 4 cups chicken broth
- 1 cooked chicken breast, shredded
- Handful of coriander, chopped
- 1 tablespoon rice vinegar
- Juice of 1 lime
Preparation:
- In a large pot, heat olive oil over medium heat.
- Once hot, add onion, carrot, celery, and jalapeño and sauté until softened and beginning to brown, about 5-8 minutes.
- Add garlic, ginger, cumin, salt & pepper and sauté for another 1-2 minutes.
- Add the lime zest and chicken stock, bring to the boil and simmer for 15 minutes.
- Add chicken, coriander, vinegar and lime juice and stir.
- Remove from heat, serve hot and garnish with additional cilantro.
Alternative noodle soup with Asian-style zoodles
This spicy cold soup with zucchini spaghetti gets its unique flavor from anise seeds, cumin, and five-spice powder added to the soup base. Each of these spices is rich in antioxidants that boost the immune system. Additionally, zucchini and yellow squash contain B vitamins, which boost your energy and have antioxidant effects to reduce inflammation.
Ingredients:
- 2 spiral zucchini, about 450g, pressed to remove water
- 1 tablespoon sesame oil
- freshly grated ginger, 1 tbsp
- 2 minced garlic cloves
- 1 tsp caraway
- 1/2 TL Anissamen
- 1/2 tsp ground fennel seeds
- five spice or cinnamon
- kosher salt
- black pepper
- 750 g vegetable or bone broth
- 1 tbsp fish sauce or gluten-free soy sauce
- Optional 1 tbsp Asian chili sauce
- 2 – 2 1/2 cups shredded or chopped red cabbage for topping
- 1 tsp lime juice
Preparation:
- First, clean your zucchini and cut them into either spirals or strips.
- Then squeeze the zucchini between 2 paper towels and remove any excess water in a bowl for later.
- In a medium skillet, heat the sesame oil over medium heat, add the shallots, garlic and ginger and stir-fry until lightly browned.
- While that's browning, crush your fennel seeds to extract more of the flavor.
- Add the crushed seeds, cumin, anise, 5 spices, salt, broth, pepper and salt.
- Then bring everything to a boil, stirring occasionally.
- Mix in your fish sauce and optional chili sauce.
- Then add the zoodles and bring to the boil again briefly.
- Then reduce to low and simmer for another 2 minutes or until cooked through and the broth is to your liking.
- If adding egg as a topping, do so now. Quickly scramble an egg in a small skillet or fry it in 2 teaspoons oil.
- Finally garnish the soup with extra crispy raw cabbage and boiled egg.
Recipe for vegan cold soup with carrots, ginger and coconut
If you prefer a touch of exotic flavor in your soup when you have a cold, this recipe idea may be just right for you. In addition, the ingredients it contains have an immune-stimulating effect and at the same time go well together. This cream soup also contains fresh herbs and is filling and full of vibrant flavors. It's also dairy-free, gluten-free, vegan and ready in just 30 minutes. Therefore, you should definitely try this example the next time you are sick.
Ingredients:
- 2 tablespoons olive oil or water
- 1 medium white onion, diced
- 3 cloves of garlic, minced
- 2 tbsp fresh ginger, chopped
- 1 tsp caraway
- 1 tsp Coriander
- 5 cups peeled and chopped carrots (about 7 large carrots)
- 3 cups vegetable broth
- 1 cup full-fat canned coconut milk
- Salt and pepper, to taste
Preparation:
- If using oil, heat it in a large stockpot over medium-high heat.
- Then add the onion and garlic with a pinch of salt and pepper and cook for 3-4 minutes until the ingredients are fragrant and soft.
- For an oil-free soup, use water or broth instead of oil.
- Add the ginger, carrot and spices along with another pinch of salt and pepper and cook for another minute, stirring constantly.
- If the pan starts to dry out, you can add a splash of water or broth.
- First add the coconut milk and vegetable broth and simmer gently, uncovered, for about 20 minutes or until the carrots are soft and cooked through.
- Remove the soup from the heat and let it rest briefly.
- Then use a hand blender in the pot or carefully transfer the soup to a blender and puree until homogeneous and creamy.
- Pour the mixture back into the pot.
- Then taste the soup and adjust the seasoning if necessary.
- Serve immediately with finely chopped coriander, a splash of coconut milk and fresh lime juice (optional).
French Garlic Soup Aigo Bouido
You can also try this classic French soup for a cold as it is quite comforting and delicious. This is a simple vegetable soup, but very hearty, comforting and delicious. She has the fancy French name Aigo Bouido.
Ingredients:
- 16 cloves of garlic
- 2 liters of water
- ½ teaspoon pepper
- 2 teaspoons salt
- Two pieces of cloves
- 2 sage leaves, chopped or ¼ teaspoon dried sage
- 2 thyme leaves or ¼ teaspoon dried thyme
- 1 small bay leaf
- 4 sprigs of parsley or ½ teaspoon dried
- 3 egg yolks
- ¼ cup olive oil
Preparation:
- First, bring some water to the boil in a suitable pot.
- Then add unpeeled garlic for 30 seconds.
- Then let the garlic cool under cold water.
- First, peel the garlic cloves.
- Then add the peeled garlic and all the ingredients except egg yolk and olive oil to the pot.
- Let everything simmer gently for 30 minutes.
- While the water is boiling, add egg yolks to a large bowl that will eventually contain the soup.
- Then slowly add olive oil to the bowl while stirring with a whisk and whisk vigorously until you get a homogeneous mixture.
- After the soup has simmered for 30 minutes, add a ladle to the creamy mixture and mix.
- Using a sieve, strain the broth into the bowl containing the mixture.
- Feel free to squeeze and press the garlic a bit to bring out some of the additional flavors.
- Then ladle the soup into a serving bowl.
- Finally, garnish the soup with garlic cheese toast, crusty French bread or baguette, and Parmesan cheese.
Also interesting:Try the recipe for Czech garlic soup Česnečka
Ketogenic, low-carb and gluten-free chicken soup as part of a paleo diet
Last but not least, you can try a delicious version of the classic chicken soup when you have the flu or a cold. You can turn this easy keto recipe into a hearty, warm comfort food and enjoy it throughout the fall and winter seasons. It is a low-carb version that is also paleo-friendly, dairy-free, grain-free and gluten-free. If your kids have a cold, they will definitely like this soup. Even though the recipe is made from scratch, you can make it super easy and quick.
Ingredients:
- 2 tablespoons avocado oil
- 1/2 cup diced celery
- 1/2 cup diced onion
- 1/4 cup diced carrots
- 4 cloves of garlic
- 4 cups chicken broth
- 2 cups chopped chicken breasts or thighs, precooked
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon turmeric
- 2 bay leaves
- 2 cups precooked spaghetti squash, either pasta or fresh
Preparation:
- First, heat the oil in a large pot.
- Then stir in the vegetables and sauté until they begin to sweat, 3-5 minutes.
- Then add the remaining ingredients.
- Let everything simmer on low for 20-30 minutes.
- Add spaghetti squash noodles and heat through.
- Remove bay leaves and serve warm.
