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It’s officially virus season. The CDC reports that cases of the flu, COVID, and RSV are on the rise, and that’s on top of any other illnesses you might encounter. It’s time to be proactive about your health; from washing your hands more often to avoiding crowded places to wearing a medical alert bracelet or wristband at all times, there are plenty of preventative things you can do to stay healthier.
Sometimes viruses and other illnesses will catch up to us, despite our efforts. That’s when we shift from prevention mode to treatment and recovery mode. And a strong foundation of that is the food and drink we put into our bodies.
You should be drinking plenty of water to stay hydrated, eating foods that are gentle on the stomach, and reaching for nourishing foods that bring your body comfort. Whether you’re dealing with a little bit of a cold or serious case of the flu, these recipes should help to build health and make you feel better.
Classic Chicken Noodle Soup
More than a few studies have found that chicken noodle soup really does make you feel better. The chicken contains tryptophan, which boosts your body’s serotonin and lifts your mood. According to Beth Israel Deaconess Medical Center, chicken is loaded with B vitamins that improve digestion and immunity, noodles bring much-needed energy through carbohydrates, and the veggies bring beta-carotene, vitamin C, and plenty of antioxidants.1
This recipe makes a large pot of soup, but don’t worry about wasting any of it – this soup freezes perfectly for up to six months, so pour any leftovers into individual serving containers and pop them in the freezer for a quick, healthy meal for another day.
· 1 tbsp. olive oil
· 2 sticks of celery, chopped fine
· 1 large carrot, chopped fine
· 1 medium onion, chopped fine
· 8 cups reduced-sodium chicken broth
· ½ tsp. basil
· 3 cups uncooked whole wheat egg noodles
· 3 cups rotisserie chicken, chopped into small pieces
· Dash of dried parsley
In a heavy stockpot, heat the oil until it shimmers, then add the celery, carrot, and onion. Cook the vegetables for five minutes, moving them around with a spatula, until they are tender. Pour in the broth and sprinkle in the basil; bring the mixture to a boil.
When the soup is at a hard boil, stir in the noodles. Cook until al dente, which should take about 10 minutes or so. Add the chicken and parsley. Let the soup heat through and serve.
Berry Swirl Pops
When you have a fever, something icy cold from the freezer can be just what the doctor ordered. These soothing pops are healthy, with berries and yogurt as the stars of the show, but they are also downright delicious. You’ll need 10 small paper cups, about 3 ounces each, and 10 wooden popsicle sticks for this recipe.
· 3 cups fat-free vanilla Greek yogurt
· 1 cup fresh berries of your choice
· ¼ cup water
· 2 tbsps. honey
Divide the yogurt evenly between the cups.
In a food processor or blender, add the berries, water and honey. Pulse the mixture briefly until the berries are finely chopped. Spoon the berry mixture evenly into each cup on top of the yogurt. Using the pop stick, swirl the berries gently into the yogurt. Leave the stick in the middle.
Cover the pops and freeze until firm. To eat them, simply hold the pop stick and peel the paper cup away.
Easy Applesauce
If you’re having trouble with keeping food down, this recipe can soothe your stomach. WebMD has plenty of good things to say about applesauce to help with illness – there’s soluble fiber, antioxidants, vitamin C, and even phytochemicals that reduce the risk of cancer. Applesauce is great for helping you overcome those nasty stomach bugs that seem to always float around during winter.2
This applesauce will keep in the fridge for up to a week and it freezes well, too.
· 4 large tart apples
· About 1 cup water
· 1 cinnamon stick (or 1/2 teaspoon of ground cinnamon)
· ½ cup sugar (or the equivalent in your choice of sweetener)
Peel and core the apples. Cut them into quarters. In a heavy-bottomed pan, bring apples, water, and cinnamon to a boil. Simmer the apples for 15 minutes or so, until they are tender enough to be mashed.
Remove the apples from the heat and discard the cinnamon stick. Add the sugar and stir well until it is fully dissolved into the apples.
Mash the apples until the applesauce reaches your desired texture. Serve this warm or chilled, whichever one makes you feel better.
Sick Day Grilled Cheese
The nostalgia of grilled cheese adds to its allure as a good-for-colds remedy. The addition of spinach and artichoke makes it a more grown-up version that helps you get more vitamins and nutrients for recovery. Switch out the cheese as you please until you find the one you like in this sandwich.
· 4 slices honey wheat bread
· 3 cups fresh baby spinach, lightly packed
· ½ cup canned artichoke hearts, drained and chopped fine
· 1 garlic clove, minced
· 1 tsp. olive oil
· 2 tbsps. parmesan cheese, grated
· ¼ cup asiago cheese, shredded
· 1 tbsp. fat-free sour cream
· Dash of pepper
Add the olive oil to the skillet and heat it until it is shimmering. Add the garlic, allow to cook for one minute, then add the spinach. The spinach will wilt very quickly. Stir it gently as it wilts down, then remove from the heat and pour it into a bowl to allow it to cool.
Add the artichoke hearts to the spinach and stir lightly. Add the cheeses and the sour cream. Mix well, add the pepper, and mix again.
Make sandwiches out of the bread slices and the spinach/artichoke mixture. Heat a large skillet over medium heat and coat the skillet with cooking spray. Cook the sandwiches on each side until the bread is browned and crispy and the cheese has melted. Cut in half to serve.
Garlic Ginger Chicken and Rice
This easy recipe packs a punch of ginger. Medical News Today touts the benefits of ginger for colds – it lowers inflammation and reduces congestion while its anti-viral properties fight against illness. In fact, some studies have shown that ginger can slow or stop a virus from replicating.3 That means that a good amount of ginger in your diet might reduce how long you are sick.
· 1 tbsp. minced garlic
· 1 tbsp. grated ginger
· 2 tbsps. low-sodium soy sauce
· Dash of sesame seed oil
· 2 large skinless, boneless chicken breasts, cut into small pieces
· 3 cups prepared rice
Blend the ginger, garlic, and soy sauce together in a small bowl, adding water if necessary to smooth it out a bit. Place the chicken in the bottom of a slow cooker and pour the mixture on top. Cook the chicken in the slow cooker for about 4 hours on low or until done all the way through.
Serve the chicken on top of the rice and spoon over the extra sauce.
Sore Throat Remedy
This warm drink will soothe your throat with milk and honey while the spices boost your body’s ability to fight illness. Any sort of milk can be used here, so go with what suits your tastes and any dietary restrictions.
· 1 cup milk of your choice
· ½ tsp. ground cinnamon
· ½ tsp. ground ginger
· 1 tbsp. honey
Warm the milk in a small saucepan or in a microwave-safe cup. You want the milk to be steamy but not boiling. Immediately stir in the spices and the honey. Sip the drink to soothe your throat.
Cranberry Orange Baked Oatmeal
This different take on classic oatmeal brings flavors that warm you from the inside out. This makes enough for a two-quart casserole dish so you’ll have leftovers for a few days.
If you are feeling well enough to cook, remember that wearing a personal alarm button in the kitchen is a good idea. At any time of the day or night, you can press the emergency alarm to get help right away.
· 2 cups quick oats
· 1 tsp. baking powder
· 1 tsp. cinnamon
· ½ tsp. ground nutmeg
· About 1 tsp. orange zest
· ¼ cup maple syrup
· 2 cups milk of your choice
· 2 eggs
· 2 tsp. vanilla extract
For the topping:
· 1/3 cup dried cranberries
· 1/3 cup chopped walnuts
· 2 tbsps. maple syrup
· ½ tsp. ground cinnamon
· 1 tbsp. orange juice
· Orange zest
Heat the oven to 375 degrees Fahrenheit. Coat your baking dish with cooking spray.
In a mixing bowl, blend the oats, baking powder, cinnamon, and nutmeg. In another bowl, add the wet ingredients – milk, eggs, maple syrup, and vanilla. Add the orange zest and whisk all to combine well. Blend the oats into the wet mixture a little at a time until fully incorporated.
Pour the oat mixture into the baking dish.
Make the topping by adding all ingredients to a food processor and pulsing until it’s crumbly. Scatter on top of the oats. Bake for 40 minutes or so, until the oats have set. Allow to cool before cutting into portions.
Stay Safe when Recovering from Illness
When you’re under the weather, you might be on medications that can temporarily affect your balance and other aspects of your physical health. For instance, some strong cold medicines can work wonders for easing congestion but can make you so drowsy you simply can’t stay awake. That kind of fatigue leads to a higher fall risk, and that fall can lead to problems much worse than the common cold.
A medical alert system with fall detection can be your protective companion as you recover from any sort of illness. It can provide a safety net for those times when fatigue and other symptoms might be overwhelming, leaving you wondering if you need help. Simply push the button and get help fast, not only during any time of illness, but the whole year through as well.
