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18 Easy, Soothing Recipes for Cold and Flu Season

Sometimes we feel invincible. Other times…oh shoot, did that person cough? Is that a throat tickle? Friends, it’s cold and flu season, and it’s coming for us all. The proverbial doctor’s orders? Soothing recipes full of ginger, garlic and immune-boosting ingredients to get us back on our feet (or at least make us feel nourished while we recoup). Lucky for you, we’ve got 18 of them right here.

Anti-Inflammatory Meal Plan: A Week’s Worth of Recipes for Breakfast, Lunch and Dinner


1. Vegan Slow Cooker Detox Coconut Soup

  • Time Commitment: 7 hours, 15 minutes
  • Why We Love It: slow cooker recipe, vegan, dairy free, gluten free

Looked at a germ? Eat this light (but still magically creamy) soup, which will clear your sinuses with ginger, garlic and Fresno chiles.

2. Salmon Bowl with Farro, Black Beans and Tahini Dressing

  • Time Commitment: 40 minutes
  • Why We Love It: dairy free, high protein, low sugar

Omega-3s are always a good idea. Add ginger (which, according to studies, contains anti-inflammatory compounds) and you’re looking at one immune-boosting bowl.

3. Turmeric, Ginger and Shiitake Chicken Soup

  • Time Commitment: 2 hours, 30 minutes
  • Why We Love It: gluten free, dairy free

Remember when Mom used to make you chicken soup to ward off sniffles? The trick still works, but this time it’s getting an upgrade with turmeric and ginger.

4. Instant Pot Carrot Ginger Soup

  • Time Commitment: 30 minutes
  • Why We Love It: Instant Pot recipe, vegetarian, crowd-pleaser

If you ask us, carrots and ginger are a more iconic duo than even grilled cheese and tomato soup. (And BTW, a grilled cheese would taste great dipped into this.)

5. Miso Dumpling Soup with Autumn Squash

  • Time Commitment: 40 minutes
  • Why We Love It: dairy free, beginner-friendly

The jury is out on whether or not probiotic-rich miso and antimicrobial ginger are the secret to staying healthy this winter, but they sure do taste delicious together.

6. Anti-Inflammatory Smoothie Freezer Pack

  • Time Commitment: 7 minutes
  • Why We Love It: make ahead, no cook, vegan, dairy free, gluten free

These make-ahead smoothies are packed with ginger, turmeric, black pepper, cinnamon and cauliflower for #health…plus mango and banana for a delish flavor. Stash a few and pull ’em out as soon as the sniffles hit.

7. Citrus, Fennel and Avocado Salad

  • Time Commitment: 35 minutes
  • Why We Love It: no cook, vegetarian, gluten free, dairy free

Gross but cool: Fennel is a natural expectorant, so it’ll help with that frog in your throat. And sure, citrus is rich in vitamin C, but the fresh smell alone is enough to make you feel better.

8. Golden Turmeric Chickpea Soup

  • Time Commitment: 50 minutes
  • Why We Love It: high protein, <500 calories, dairy free

Turmeric is super anti-inflammatory, and inflammation is the root of all evil. (Kidding, kind of—according to Harvard Medical School, chronic inflammation has been shown to be a risk factor for disease.)

9. Immune-Boosting Feel Good Veggie Soup

  • Time Commitment: 50 minutes
  • Why We Love It: gluten free, dairy free, vegetarian

Featuring a quadruple-threat of ginger, garlic, turmeric and bone broth, in addition to all those veggies.

10. Garlic Soup

  • Time Commitment: 1 hour, 10 minutes
  • Why We Love It: one pot, low carb, gluten free

Recent studies support that garlic is full of potentially antioxidant, antimicrobial, antibiotic and antiviral properties, so this soup should knock the socks off your runny nose. (And if it doesn’t, at least you’ll love eating it.)


11. Savory Steel-Cut Oats

  • Time Commitment: 8 hours, 20 minutes
  • Why We Love It: high protein, vegan, gluten free, make ahead

Whoa, did you know beta-glucan (a fiber in oats) can potentially boost your immune system?

12. Make-Ahead Aloo Gobi

  • Time Commitment: 30 minutes
  • Why We Love It: make ahead, <30 minutes, vegetarian

Our favorite cruciferous veggie is actually full of vitamin C. Bless.

13. Golden Glow Water

  • Time Commitment: 5 minutes
  • Why We Love It: <15 minutes, no cook, <10 ingredients

Replace your daily seltzer habit with this refreshing mix of honey, ginger and lemon (and a touch of cayenne for a kick).

14. Healthy Black Bean and Sweet Potato Chili

  • Time Commitment:
  • Why We Love It:

This is like a warm, nutritious hug in a bowl, and even better, you can make it in an Instant Pot or slow cooker for convenience.

15. Immune-Boosting Green Smoothie

  • Time Commitment: 5 minutes
  • Why We Love It: no cook, dairy free, gluten free

Instead of jinxing yourself by laughing the face of flu season, build up your defenses with a cup of this green-juice-meets-smoothie concoction. It boasts kale, spinach, celery, cucumber, ginger and lime (and still manages to taste good).

16. Tropical Winter Fruit Salad with Spirulina Sugar

  • Time Commitment: 10 minutes
  • Why We Love It: no cook, gluten free, dairy free, vegetarian

’Tis the season for citrus, so why not fill your plate with some of this gorgeous salad? It tastes like a tropical vacation, so, no complaints.

17. Buddha Bowl with Kale, Avocado, Orange and Wild Rice

  • Time Commitment: 40 minutes
  • Why We Love It: vegetarian, high protein, gluten free

With vitamin C and antioxidants, kale will always have your back.

18. Restorative Miso Noodle Soup

  • Time Commitment: 30 minutes
  • Why We Love It: <30 minutes, vegetarian, dairy free

To retain those good-for-you probiotic benefits, the miso is stirred in right at the end of cooking…and just like that, you’re in noodle-soup heaven.