Here are some ways you can fight the flu with food.

According to Andy Williams, the legendary singer of “It’s the Most Wonderful Time of the Year”, this is the “hap-happiest season of all”.  While I will certainly not disagree, Mr. Williams did fail to mention that this is also the dreaded cold and flu season.

There are many things we can do to avoid coming down with something, such as getting a flu shot, washing our hands, using hand sanitizer, and staying far far away from others who are already sick, but eating the right foods can also keep our health in check.

And that’s something to sing about.

Chicken Noodle Soup

Chicken noodle soup has anti-inflammatory properties, so it can be very soothing when you have a cold.  Eating chicken soup can also relieve congestion, and it is another way to stay hydrated which helps your body recover.

Chicken Noodle Soup

Serves 6

6 cups of low-sodium chicken broth
1 pound of boneless, lean chicken thighs (skin removed)
1 cup of chopped celery
1 cup of chopped white onion
1 cup of peeled and sliced baby carrots
1 teaspoon of minced garlic
1 bay leaf
1/4 teaspoon of pepper
2 cup of egg noodles (uncooked)

Put the broth, chicken, celery, onion, carrots, garlic, bay leaf and pepper in a large saucepan. Cover and bring to a boil. Reduce heat and simmer for about 25 minutes, or until the chicken is cooked through and the vegetables are tender.  Discard the bay leaf, and transfer the chicken to a plate. Set aside.  Add the noodles to the soup.  Cover and simmer 10 minutes, or until tender.  Once the chicken has cooled off, shred it with a fork before adding it back to the soup. 

Citrus Fruit

The vitamin C in citrus fruits can not only help to keep our immune systems strong, but it can also assist in a speedy recovery if we do get sick.  Eat some Ginger-Citrus Fruit Salad as a snack.  It even contains other flu-fighting foods on this list.

Ginger

Make some homemade ginger tea to ward off a cold and flu.  You can even add a bit of honey as an extra immune booster!

Honey

If you have a sore throat, honey can be extremely soothing.  It is also proven to help fight infections due to its antimicrobial properties. Add some local honey to your tea, yogurt, smoothies, oatmeal, and even entrees such as this one for Chicken with Honey-Orange Sauce.

Yogurt

Because of its probiotics, yogurt can strengthen the immune system.  Just make sure that you choose plain yogurt.  While tasty, the flavored varieties contain lots of extra sugars. Start your day with a Greek yogurt parfait (like this one) to keep your body healthy.

Fish

Fish, more specifically oily fish like salmon, mackerel, and tuna, help reduce inflammation in the body. Chronic inflammation prevents your immune system from functioning properly, and it can contribute to colds and flu as well as more serious diseases.

Garlic

Garlic is known to fight bacteria and infections.  How about some Honey-Garlic Pork Chops, Garlic Parmesan Roasted Broccoli, or Baked Salmon with Honey Dijon and Garlic to ward off that nasty bug?