Food & Drink remedies for Colds and Flu.

Hi everyone! So last week myself and our family were struck down by a nasty virus, so this week’s post focuses on tactics I employ food and drink wise to try and firstly get rid of social virus and boost our immune systems once again. This first thing is something I do everyday anyway; a Super Green Smoothie, the second is a Turmeric Latte & the last is a Chicken and Quinoa broth.

Green smoothie

This green smoothie is packed full of vitamins and minerals and also ensures that all my veggie portions are ticked off before I’ve even had breakfast. It’s quite filling so I tend to have it first thing then have a little breakfast later on in the morning. In my book if you have a Banana and a scoop of vanilla protein you can pretty much pack as many greens as you want in there, without it tasting like mud at the end.

1 Banana
1 scoop vanilla protein powder (I use a pea protein so vegan friendly)
1 huge handful of spinach – as much as your blender can handle!
1 kiwi
8-10 grapes
¼ stick of cucumber

Optional – 1 tsp Spirullina / 1 tsp Matcha powder or a Super greens powder.

Instructions – Fairly basic; whack in your blender & go!

Turmeric latte

Turmeric latte

The health benefits and cancer fighting properties of turmeric have been pretty well published recently. The thought of a bright orang milky drinks doesn’t sound hugely appealing I know but this is cosy and soothing when suffering a sore throat believe me.


I cup of almond milk (or milk of choice)
1 heaped TBSP of turmeric – fresh grated root is best, but paste or powder will do the job.
1 tsp cinnamon
1 tsp ginger (or ginger root, again grated)
2 TBSP coconut oil
Honey / Agave to taste.

Warm the milk over a low heat, add the additional ingredients and stir until well combined and warmed through. You can also blend the milk to make it foamy, like a coffee shop latte.

Chicken sand Quinoa soup

Chicken soup

I make huge batches of this a freeze it, its great for every day lunches and teas, even when not poorly. You can stack it full of as many veggies as you like & also the chicken can be subbed for Tofu if vegetarian or vegan.


1 medium onion
2 sticks celery
2 carrots
5-6 balls frozen spinach
1 cup quinoa
2 cups shredded roast chicken
3 cups stock (I make stock and freeze it in ice cube trays, I used 8 cubes for this recipe and added another cup of boiling water)
Salt and pepper.

Slice and dice your veggies, sautéing them on a low heat (the lower and longer you sweat your vegetables the better the flavour and more retained the nutrients.)
Add the spinach and allow them to defrost and unfold.
Add the stock and combine.
Add the chicken and quinoa.
Simmer until the quinoa is cooked & serve.

Enjoy guys & I hope these help if anyone is suffering with nasty bugs at this time of year!

Written by Jessica O'Sullivan

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