When you’re feeling under the weather, a healthy and nourishing meal can make all the difference in helping you recover. Certain foods are known for their immune-boosting properties and can provide relief from cold symptoms.

Below, we have compiled a list of delicious and comforting meal ideas that are not only tasty but also great for busting that stubborn cold.

1. Chicken Noodle Soup

There’s a reason why chicken noodle soup is a go-to meal when you’re feeling sick. The warm broth helps soothe a sore throat while the chicken provides a good source of protein.

Adding vegetables like carrots and celery boosts the nutritional value and helps provide the necessary vitamins and minerals to help you recover faster.

2. Garlic and Ginger Stir-Fry

Garlic and ginger both have immune-boosting properties that can help fight off a cold. Use these ingredients to prepare a flavorful stir-fry with your choice of protein, such as chicken or tofu.

Add in some colorful vegetables like bell peppers, broccoli, and mushrooms for added antioxidants and vitamins.

3. Warm and Spicy Lentil Soup

Lentils are a great source of plant-based protein and are rich in essential nutrients. A warm and spicy lentil soup can help clear congestion and provide your body with much-needed energy.

Add in aromatic spices like cumin, turmeric, and chili powder to give it an extra kick while also providing anti-inflammatory benefits.

4. Citrus and Berry Smoothie

Citrus fruits like oranges and grapefruits are packed with vitamin C, which is known to boost the immune system. Combine these fruits with antioxidant-rich berries like strawberries and blueberries to create a refreshing smoothie.

You can also add some spinach or kale for an extra dose of vitamins and minerals.

5. Roasted Vegetable Medley

Roasting vegetables brings out their natural sweetness and enhances their flavors. Prepare a medley of colorful vegetables like sweet potatoes, carrots, Brussels sprouts, and red bell peppers.

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Drizzle with olive oil and sprinkle with herbs like rosemary or thyme before roasting until golden and tender.

6. Immune-Boosting Broccoli Salad

Broccoli is a powerhouse vegetable packed with vitamins, minerals, and antioxidants that can help strengthen your immune system.

Create a colorful salad by tossing steamed broccoli florets with cherry tomatoes, red onion, and a tangy vinaigrette dressing. Adding some chopped almonds or sunflower seeds gives a satisfying crunch.

7. Healing Turmeric and Ginger Rice

Turmeric and ginger are both known for their anti-inflammatory properties. Cook some aromatic basmati rice with grated ginger and turmeric powder to create a healing and comforting side dish.

You can also toss in some peas or diced carrots for added fiber and nutrients.

8. Oatmeal with Warm Berries

A warm bowl of oatmeal is not only comforting but also nutritious. Cook your oats with almond milk or water and top it off with a mix of warm berries like raspberries, blackberries, and blueberries.

Sprinkle with some chopped nuts or a drizzle of honey for added flavor.

9. Garlic and Lemon Baked Salmon

Salmon is not only a good source of omega-3 fatty acids but also contains selenium, a mineral that boosts the immune system. Combine minced garlic, lemon juice, and olive oil to create a flavorful marinade for the salmon.

Bake it in the oven until perfectly flaky and enjoy with a side of steamed vegetables.

10. Green Tea with Honey and Lemon

Stay hydrated and soothe your throat with a warm cup of green tea. Green tea contains antioxidants that can help fight off infections, while honey and lemon provide soothing properties.

Sip on this comforting beverage throughout the day to help alleviate cold symptoms.