Help your family ward off flu bugs by adding nutritious, immunity-boosting ingredients to their meals. On top of good sleeping habits and adequate hydration, having a balanced diet is key to surviving the flu season with nary a cough.
Here are 8 simple recipes to help you and your loved ones stay fighting fit.
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Berry Spinach Salad
Photo credit: Downshiftology
Dark leafy greens are the choice veggies when it comes to healthy eating, with spinach being especially popular for its high Vitamin C and antioxidants content. Additionally, it is rich in beta carotene, which is believed to enhance our immune system and help fight off infections. This simple salad recipe includes antioxidant-rich berries that also have anti-inflammatory properties.
Find the recipe here.
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Korean Ginseng Chicken Soup
Chicken soup is more than just comfort food – it actually has many health benefits. Poultry is high in B Vitamins, which not only boosts immunity, but also regulates digestion, and maintains the nervous system. Ginseng, on the other hand, is used in TCM to minimise oxidative stress and reduce fatigue. With so much to gain, be sure to bring some of this nourishing Korean favourite with you in a Thermos® Food Jar to enjoy at work.
Find the recipe here.
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Turmeric Pumpkin Soup with Coconut and Lime
Photo credit: Homespun Capers
Turmeric may have risen in stardom of late as a trending superfood, but the spice has been prized as a medicinal herb for centuries thanks to its natural anti-inflammatory qualities and ability to protect our bodies against free radicals. Try this velvety Turmeric Pumpkin Soup for a flavourful, earthy bowl of flu-busting goodness.
Find the recipe here.
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One Pot Fish Rice with Rainbow Vegetables
Having a balanced diet is often easier said than done with our busy schedules. Fortunately, this one-pot dish can be prepared in a Thermos® Shuttle Chef® with minimal fuss, and it includes a wide range of healthy greens and proteins. The recipe uses red snapper, which is high in selenium, an important component to white blood cell production, but feel free to substitute with other healthy fishes, such as omega-3-rich salmon.
Find the recipe here.
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Kiwi Parfait
Photo credit: Muy Delish
In addition to improving gut health, yoghurts are great for fighting off flu bugs as their live cultures will stimulate our immune system while the high Vitamin D content helps to boost our body’s natural defences. This parfait recipe features kiwis, which hold tons of essential nutrients, including folate, potassium, as well as Vitamins C and K.
Find the recipe here.
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Steamed Ginger Chicken
When you feel a cold coming on, turn to ginger. The spicy root is diaphoretic, which means it warms you up from the inside and promotes perspiration to remove toxins and improve circulation. It is also believed to help alleviate inflammation, indigestion, and nausea. This easy recipe by MasterChef Australia winner Adam Liaw is a surprising favourite among kids, including his 2-year-old.
Find the recipe here.
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Ginger-Orange Matcha Green Tea Smoothie
Photo credit: Vanilla and Bean
Thought to promote the growth of white blood cells, Vitamin C helps to fight infections, and is found in high concentrations in citrus fruits. Instead of the usual freshly-squeezed juice, try this smoothie recipe for a delicious combination of orange juice and matcha, a potent source of antioxidants and a natural energy booster.
Find the recipe here.
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Red Dates Barley Tea
According to TCM, red dates help replenish and nourish our blood through stimulating blood circulation. Drinking red dates tea regularly is also said to regulate blood pressure thanks to its high potassium levels that helps to relax blood vessels. Drinking barley water, on the other hand, is believed to help flush out toxins, as well as maintain digestive health and blood sugar levels.
Find the recipe here.
