30 Immune-Boosting Recipes for Cold and Flu Prevention
30 Immune-Boosting Recipes for Cold and Flu Prevention
Delicious and nutrient-packed recipes designed to strengthen your immune system and help you stay healthy during cold and flu season!
As a mom, I know all too well how the cold and flu season can feel like a never-ending cycle of illness. My partner and I both have compromised immune systems, making it essential for us to stay vigilant during this time of year. We all want to avoid the hassle of dealing with coughs and sniffles, especially when the kids bring home the latest bug from school.
The good news is that we are far from helpless! Research shows that certain foods can help strengthen our immune systems and reduce the risk of viral infections, including colds, flu, and even Covid.
By prioritizing nutrition, sleep, and stress management, we can equip ourselves to face the challenges of the season. Simple practices like ensuring everyone gets enough rest, practicing stress-relief techniques, and avoiding immune suppressors—like refined sugars and excessive alcohol—can make a significant difference.
In this collection, I'm excited to share some of Rily's best recipes for supporting immune function. These meals, snacks, and drinks are not only delicious but also packed with ingredients well-known for their immune-boosting properties, helping us all get through sneezin' season with grace.
Be sure to check out our features, The Rily Guide to Invincible Immunity and Rily's Guide to Surviving Cold & Flu Season, for additional tips and insights. Together, we can navigate this season while keeping our families healthy and happy!
Immunity-Boosting Chicken Soup
Recipe by Julia Gibson
This comforting chicken soup is a powerhouse for your immune system, featuring garlic and ginger, which are known for their antiviral properties. The addition of turmeric provides anti-inflammatory benefits, while the nutrient-rich bone broth nourishes and hydrates. White miso paste and lemon add a probiotic boost and vitamin C, respectively. With each warming spoonful, you're not just enjoying a meal; you're actively supporting your body's defences against colds and flu.
Spicy Chili Garlic Noodles
Recipe by Jaclyn Irwin
These Spicy Chili Garlic Noodles are not only quick to make but also loaded with immune-boosting ingredients. Garlic and ginger work together to combat illness, while chilli oil and flakes add heat and flavour, promoting circulation and enhancing your body's defence mechanisms. Topped with fresh veggies like cucumber, this dish is both satisfying and nutrient-dense. It's a delicious way to spice up your meals while fortifying your immunity.
Hot Immune Tonic
Recipe by Megan Horsley
This Hot Immune Tonic is a refreshing blend packed with ingredients that bolster your immune system. The combination of apple, ginger, and turmeric provides a wealth of antioxidants and anti-inflammatory properties, promoting respiratory health. Carrots add beta-carotene for additional immune support. Enjoy it warm or cold for a revitalizing boost, making it perfect for any time of year when you need that extra help against seasonal illnesses.
Garlic Roasted Asparagus
Recipe by Carley Nadine
This simple yet delicious garlic-roasted asparagus dish is a great way to incorporate immune-boosting foods into your diet. Garlic not only enhances flavour but also supports immune function with its antimicrobial properties. Asparagus is rich in vitamins and antioxidants, making it a perfect side dish to complement any meal. Drizzled with olive oil and sprinkled with parmesan, this recipe combines taste with health benefits, making it a must-try for boosting your immunity.
Grilled Radicchio with Tahini Garlic Sauce
Recipe by Tina Gravalos
Grilled radicchio is a unique dish that brings a burst of flavour and health benefits to your table. The tahini garlic sauce adds a creamy texture while providing immune-supporting properties from both garlic and tahini, rich in nutrients and antioxidants. Radicchio itself contains antioxidants that combat free radicals, making this dish not only delicious but also a powerful ally in maintaining your health. Impress your guests while nourishing your body!
Green Congee with Garlic Chili Oil
Recipe by Fran Allen
This comforting green congee is a delightful dish that warms the soul while packing a punch for your immune system. Infused with garlic and ginger, both known for their health benefits, this recipe helps fight off illness. Baby spinach contributes essential vitamins, while the addition of chilli flakes provides a metabolism boost. Perfect for chilly days, this nourishing congee supports overall wellness and can be customized with your favourite toppings.
Leftover Turkey & Wild Rice Soup
Recipe by Tina Gravalos
Transform your leftover turkey into a nourishing soup that strengthens your immune system! Packed with nutrient-rich vegetables like carrots and celery, along with garlic for added immunity support, this soup is perfect for digestion thanks to the bone broth. Wild rice provides essential nutrients and fibre, making this a hearty and healthy choice. A delicious way to utilize leftovers while boosting your body's defences against seasonal illnesses!
Broccolini Salad with Eggs
Recipe by Jaclyn Irwin
Enjoy this vibrant broccolini salad, which is a fantastic way to boost your immune system! Broccolini is rich in vitamins A and C, supporting overall health, while garlic adds potent antiviral properties. Topped with hard or soft-boiled eggs for healthy fats and protein, this dish is delicious and nutrient-dense. The combination of flavours and textures makes it a satisfying meal that supports your body's defences, perfect for any time of the year.
Ginger Nectarine Spritzer
Recipe by Danielle Wiens
This refreshing Ginger Nectarine Spritzer is a delightful way to use ripe nectarines while boosting your immune system. Sweet nectarines are rich in vitamins and antioxidants, while spicy ginger helps digestion and provides anti-inflammatory benefits. Combined with lime juice, this drink offers a zesty kick that invigorates your palate. Perfect for warm days, this spritzer is a delicious and healthy way to stay hydrated and support your immune health.
Cranberry Chutney
Recipe by Kamoy Williams
This reimagined cranberry chutney is a vibrant addition to your meals and offers immune-boosting benefits. Cranberries are packed with antioxidants, while ginger enhances flavour and adds anti-inflammatory properties. The combination of shallots and cinnamon creates a warm, aromatic profile, perfect for holiday feasts. This chutney pairs beautifully with various dishes, making it a versatile and nutritious condiment that supports your body's defences while elevating your culinary experience.
Foraged Mushroom Curry
Recipe by Kamoy Williams
This vibrant mushroom curry combines a variety of immune-supportive ingredients. Turmeric and ginger, known for their anti-inflammatory properties, enhance overall health, while garlic and cinnamon provide additional antioxidant benefits. The mushrooms contribute beta-glucans, compounds that may help strengthen the immune response. Coconut milk adds healthy fats to support nutrient absorption. Together, these elements create a warming dish perfect for boosting immunity while delighting the senses.
Turkey Bone Broth
Recipe by Tina Gravalos
Rich in nutrients, this homemade turkey bone broth is a powerhouse for your immune system. Packed with gelatin and collagen, it supports gut health, which is crucial for immunity. The inclusion of vegetables like carrots, celery, and garlic adds vitamins and minerals that enhance your body's defences. Simmering for hours allows the flavours to meld, creating a soothing broth that not only nourishes but helps strengthen your immune system.
Spicy Rice Noodle Soup
Recipe by Fran Allen
This comforting rice noodle soup is a delightful blend of flavours and immunity-boosting ingredients. Ginger and chilli oil provide warmth and can enhance circulation, while coconut cream adds healthy fats that support nutrient absorption. The fresh vegetables, including bok choy and snow peas, are loaded with vitamins and minerals that bolster immune function. Quick and satisfying, this soup is perfect for revitalizing your health on chilly days.
Electrolyte Majik Popsicles
Recipe by Megan Horsley
These refreshing popsicles are a natural way to hydrate and replenish after workouts. Made with blue-green algae (spirulina), they offer potent anti-inflammatory and antioxidant properties, which can boost immunity. Maple syrup adds a touch of sweetness while providing minerals. The Himalayan pink salt helps maintain electrolyte balance, making these popsicles not only delicious but also a powerful, healthful treat for your immune system.
Classic Green Juice
Recipe by Carley Nadine
Packed with nutrients, this classic green juice is a delicious way to support your immune system. The combination of ginger, kale, and parsley is rich in antioxidants and anti-inflammatory properties that promote overall health. Granny Smith apples add a refreshing sweetness and vitamin C, which is vital for immune function. Easy to make, this juice is a perfect addition to your daily routine for a nutrient boost.
Antioxidant Rich Chocolate Overnight Oats
Recipe by Kelsey Russell-Murray
Start your day with these delicious overnight oats packed with immune-supportive ingredients. The combination of chia seeds and rolled oats provides fibre and protein, promoting gut health. Cocoa and cinnamon are rich in antioxidants, helping to reduce inflammation and support immune function. With just five minutes of prep, these oats offer a nourishing, convenient breakfast that helps keep your immune system strong and ready to tackle the day.
Immunity Juice
Recipe by Isra Al-Salem
This vibrant immunity juice is a powerhouse of nutrients designed to enhance your body's protection. Ginger and turmeric provide potent anti-inflammatory benefits, while citrus fruits deliver a hefty dose of vitamin C, which is vital for immune support. Manuka honey adds antimicrobial properties, making this drink not only soothing for sore throats but also protective against common illnesses. Fresh and invigorating, it's a delicious way to boost your immune health.
Turmeric Latte
Recipe by Jaclyn Irwin
This golden turmeric latte is a comforting beverage loaded with immune-boosting benefits. Turmeric, celebrated for its anti-inflammatory properties, pairs beautifully with warming spices like cinnamon and ginger, all known for enhancing immunity. Coconut milk provides healthy fats that aid nutrient absorption, making this drink not only delicious but also nourishing. Sip on this latte for a soothing, healthful treat that warms you from the inside out.
Warming Winter Soup
Recipe by Danielle Wiens
This cozy winter soup features butternut squash, ginger, and turmeric—three powerhouse ingredients for boosting immunity. Rich in antioxidants and anti-inflammatory properties, they help combat seasonal illnesses. Coconut milk adds creaminess while providing healthy fats that enhance nutrient absorption. With a touch of lime for brightness, this soup is not only comforting but also a delicious way to support your immune health during the colder months.
Kale, Lentil & Spiced Walnut Salad
Recipe by Jaclyn Irwin
This hearty salad is a delicious blend of flavours and immune-boosting ingredients. Kale and black lentils are rich in vitamins and minerals that support overall health. The spiced walnuts provide healthy fats and antioxidants, enhancing the salad's nutritional profile. Lemon juice adds a refreshing zing while boosting vitamin C levels, which is crucial for immune support. Packed with flavour and nutrients, this salad is a fantastic addition to any meal.
Vitamin C Smoothie
Recipe by Jaclyn Irwin
This vibrant smoothie is a powerhouse of vitamin C, thanks to fresh orange juice and the addition of ginger and turmeric, both renowned for their anti-inflammatory properties. The frozen cauliflower offers a creamy texture while contributing antioxidants that support immune health. Chia seeds add fibre and omega-3 fatty acids, enhancing digestion and overall well-being. Perfect for a quick morning boost, this smoothie not only energizes but also fortifies your body against seasonal ailments.
Seedy Nut Butter Stuffed Dates
Recipe by Kelsey Russell-Murray
These delightful stuffed dates provide a sweet yet nutritious snack, combining the fibre-rich benefits of dates with the protein and healthy fats found in nut and seed butter. Chia seeds and hemp hearts contribute omega-3s and antioxidants that enhance immunity, while the natural sugars in dates provide an energy boost without the crash. This snack is perfect for maintaining gut health, making it an ideal choice for fuelling your day with vitality.
Hydrating Pineapple Green Juice
Recipe by Fran Allen
Refresh yourself with this hydrating green juice, bursting with nutrients to support your immune system. Pineapple offers a dose of bromelain, known for its anti-inflammatory effects, while kale, packed with vitamins A and K, promotes overall health. Ginger adds a zesty kick and aids digestion, enhancing nutrient absorption. This juice is not only thirst-quenching but also a revitalizing way to kickstart your day, helping your body fend off seasonal colds.
Grilled Mushroom & Asparagus Wrap
Recipe by Megan Horsley
This savoury wrap is loaded with fibre-rich portobello mushrooms and folate-packed asparagus, both of which are excellent for immune support. The healthy fats from avocado oil and mayonnaise provide anti-inflammatory benefits, while microgreens and kale add a burst of vitamins and antioxidants. This combination satisfies hunger and promotes overall health, making it a delicious choice for a wholesome lunch that nurtures your body.
Super Seed Salad Topper
Recipe by Jaclyn Irwin
Add a nutritional boost to your salads with this crunchy seed topper, rich in vitamins and minerals. Pumpkin and sunflower seeds provide essential fatty acids and zinc, vital for immune function, while puffed quinoa adds plant-based protein. Nutritional yeast enhances flavour and supplies B vitamins, supporting energy levels. This topper is a convenient way to enhance your salads, ensuring every bite is packed with immunity-strengthening goodness.
Turmeric Bliss Juice
Recipe by Jaclyn Irwin
Inspired by the traditional Jamu Juice, this vibrant turmeric and ginger juice is a natural immune booster. Turmeric contains curcumin, known for its powerful anti-inflammatory properties, while ginger adds warmth and digestive support. Combined with lime juice and raw honey, this drink tastes refreshing and aids in healing and immunity enhancement. Enjoy this blissful juice for a tasty way to fortify your health.
Lemon Bean Soup
Recipe by Tina Gravalos
Brighten your day with this tangy lemon bean soup, packed with immune-supporting ingredients. Cannellini beans provide plant-based protein and fibre, while kale and fresh parsley enhance vitamin intake, essential for maintaining a healthy immune system. The zesty lemon juice adds a vitamin C boost, promoting overall health. This comforting soup is a delicious way to nourish your body and protect against seasonal illnesses while enjoying the vibrant flavours.
Greek Yogurt & Chia Breakfast Bowl
Recipe by Carley Nadine
Start your day with this creamy breakfast bowl that combines the probiotic benefits of Greek yogurt with fibre-rich chia seeds. Blueberries provide powerful antioxidants that fight free radicals, supporting your immune system. This bowl is a satisfying meal and a smart choice for maintaining gut health and overall wellness, making it a nutritious addition to your morning routine.
Apple & White Cheddar Chicken Salad
Recipe by Tina Gravalos
This flavorful chicken salad combines protein-rich chicken with crisp apples and nutrient-dense greens, providing a balanced meal that supports your immune system. Pecans add healthy fats and antioxidants, while olive oil offers anti-inflammatory properties. The combination of flavours and textures makes this salad a delicious and healthful choice that keeps you nourished and energized, perfect for meal prep and maintaining overall wellness.
Warm Fall Harvest Salad
Recipe by Megan Horsley
Embrace the season with this warm harvest salad featuring fibre-rich kale, Brussels sprouts, and beets—all known for their immune-boosting properties. Adding pecans provides healthy fats and antioxidants, while a light vinaigrette enhances flavour and aids digestion. This comforting salad is not only satisfying but also a nourishing option for cooler weather, ensuring your body gets the nutrients it needs to thrive.
