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Protect Yourself This Flu Season

Source www.upmcmyhealthmatters.com

Sore throat, cold and runny nose are considered to be common symptoms that are associated with flu. They occur due to change in seasons or coming into contact with an infected person. Moreover, many people are affected by cold during the winter and spring months as immunity tends to be low during the concerned months.

    However, you can protect yourself against cold and fever by following a few precautions.

  • Wash your hands with soap and water for 30 seconds.
  • Keep an alcohol-based sanitiser with you at all times.
  • Avoid coming into contact with infected people.
  • Refrain from hugging and shaking hands.
  • Always use a clean tissue to wipe your nose and dispose of it properly.
  • Disinfect common surfaces such as cell phones, door handles, earphones, toys, etc. frequently.
  • Keep yourself hydrated by drinking warm water.
  • Include foods such as pepper, chillies, turmeric, cinnamon, cloves, ginger, and garlic to boost your immunity.

Best Soups for Cough and Cold

Source www.feastingathome.com

A bowl of warm soup will warm your body on a chilly day. Moreover, soups are made with healthy ingredients that are easy to digest, boost one’s immunity, and also cures symptoms associated with cough and cold. Moreover, vegetables are added to soup and these vegetables retain their nutritional value as they are boiled in the stock. Also, when making soup stock or salted water is used for making the broth thus making the broth rich in sodium. The sodium in the recipe alleviates the symptoms associated with a sore throat, relieves nasal congestion, sinuses, and also keeps the body hydrated. Finally, keep yourself nourished and hydrated by making yourself a steaming bowl of chicken soup to keep sickness at bay.

    Best foods to eat when you are down with a cold:

  • Broth-based soups - loaded with vitamins, minerals, and electrolytes.
  • Hot ginger tea - soothes the inflamed throat.
  • Citrus fruits - rich in vitamin C and helps boost your immunity.
  • Spicy food - clears nasal congestion and drains your sinus.

Ingredients to be Used When You Have a Cough and Cold

Source www.medicalnewstoday.com

Battling a cough and a cold simultaneously can be a daunting task. However, fret not! As we have curated a list of the best ingredients that you can include to combat them.

  • Honey - Rich in phytonutrients and also soothes a sore throat.
  • Garlic - Contains active compounds that combat the common cold and sore throat.
  • Ginger - Rich in compounds that relieves nasal congestion, soothes the stomach, and sore throat.
  • Lemon - Rich in vitamin C that boosts immunity and also speeds up recovery time.
  • Turmeric - Possesses curcumin that contains anti-inflammatory and anti-bacterial properties.
  • Salt - Rich in sodium and also soothes the sore throat.
  • Pepper - Rich in antioxidants and anti-inflammatory properties.
  • Pineapple - Contains bromelain that possesses anti-mucolytic properties by breaking down the mucus from the body.
  • Coriander/Thyme - Contains antioxidants that cure bronchitis, sore throat, and digestive issues.

Best Soup Recipes for Cold and Cough - Vegetarian

1. Ginger & Garlic Soup

Ginger and garlic are considered to be the best ingredients when it comes to keeping your body healthy and free from cough and cold. These magical ingredients possess a heavenly aroma and can be combined to make an amazing soup that keeps flu at bay.

Ingredients Required:

  • Garlic – 8 cloves
  • Ginger – 1-inch piece
  • Carrot – 1
  • Water – 2 cups
  • Powdered black pepper – 1 teaspoon
  • Salt – As required
  • Corn flour – 1 tablespoon
  • Oil - 1 teaspoon
  • Coriander leaves – For garnishing

Procedure:

  • Step-1: Heat a saucepan and add 1 teaspoon of vegetable oil.
  • Step -2: Add diced ginger, garlic, and sauté for 5 minutes.
  • Step - 3: Add 2 cups of water to sautéed ginger and garlic. Allow the mixture to boil for 10 minutes.
  • Step – 4: In a separate bowl, add 1 tablespoon of cornflour and ¼ cup of water and mix it well.
  • Step – 5: Add 1 teaspoon of crushed pepper and salt as required to the boiling soup.
  • Step – 6: Pour the cornflour mixture into the saucepan and allow it to thicken.
  • Step – 7: Once the soup is done garnish with fresh coriander and serve hot.

2. Mixed Vegetable Clear Soup

A recipe that is nutritious and very light on the stomach. Follow all the recipes to get the perfect soup that tastes good and very healthy for your body.

Ingredients required:

  • Olive oil – 1 teaspoon
  • Garlic – 2 cloves
  • Ginger – 1 inch
  • Spring onions – ½ cup
  • Broccoli florets – 1 cup
  • Carrot – 1 cup
  • Cabbage – 1 cup
  • Mushrooms – 5
  • Water or vegetable stock – 5 cups
  • Lettuce – 1 cup
  • Crushed pepper – 1 teaspoon
  • Lemon juice – 1 tablespoon
  • Salt – As required

Procedure:

  • Step - 1: Heat a saucepan and add 1 teaspoon of olive oil to the heated pan.
  • Step – 2: Sauté ginger and garlic for a few minutes and add spring onions to the pan.
  • Step – 3: Add thinly sliced vegetables such as mushrooms, carrots, lettuce, and broccoli florets to the pan and sauté well.
  • Step – 4: Add 5 cups of water or vegetable stock to the saucepan and allow it to boil for few minutes.
  • Step – 5: Add crushed pepper and salt to the vegetable stock.
  • Step – 6: Finally, once the soup is ready, add a dash of lime juice for tanginess and garnish with fresh coriander.

3. Turmeric & Carrot Soup

Turmeric comprises the compound curcumin that possesses anti-inflammatory and antibacterial properties. This delicious soup made with the goodness of turmeric is easy to digest and also protects your body from harmful microbes.

Ingredients Required:

  • Carrots – 1 cup
  • Olive oil – 1 teaspoon
  • Fresh ginger – 1-inch piece
  • Turmeric powder – 1 teaspoon
  • Garlic – 1 clove
  • Spring onions – ½ cup
  • Water – 6 cups
  • Salt – As required
  • Pepper – 1 teaspoon

Procedure:

  • Step - 1: In a saucepan, add 1 teaspoon of oil olive.
  • Step – 2: Sauté diced ginger, garlic, carrots, and spring onion in a pan for a few minutes.
  • Step – 3: Add 6 cups of water to the saucepan and allow it to simmer.
  • Step – 4: Add salt and crushed pepper to the soup.
  • Step – 5: Remove the pan from heat and allow the soup to cool down.
  • Step – 6: Once it has cooled down, blend the soup until it is creamy.
  • Step – 7: Once it is creamy, you can reheat the soup and garnish it with fresh coriander.

4. Lentil Soup

Source minimalistbaker.com

Lentils are rich in proteins and vitamins. Also, they are rich in fibre and gluten-free thus making them a perfect ingredient for making soup.

Ingredients required:

  • Oil – 2 tablespoon
  • Garlic – 2 cloves
  • Spring onions – ½ cup
  • Carrots – 1 cup
  • Celery – ¼ cup
  • Baby potatoes – ½ cup
  • Vegetable broth – 4 cups
  • Thyme – 2 sprigs
  • Lentils – 1 cup
  • Pepper – 1 teaspoon
  • Salt – As required

Procedure:

  • Step – 1: Heat a large pot and add 2 tablespoons of oil.
  • Step – 2: Once the oil starts smoking, sauté garlic, spring onions, carrots, and celery.
  • Step – 3: Add baby potatoes along with the required salt into the pan.
  • Step – 4: Add 4 cups of vegetable broth to the pan along with rosemary and thyme. Allow the broth to simmer.
  • Step – 5: Add the lentils to the pan and cover the pan with a lid. Simmer in heat until the lentils are cooked.
  • Step – 6: Add pepper to the lentil broth, garnish with fresh coriander, and serve hot.

5. Spicy Pepper Soup

Source hebbarskitchen.com

Pepper is rich in antioxidants and is beneficial for eliminating the free radicals from the body. Moreover, it possesses anti-inflammatory and cancer-fighting properties that are beneficial for the body.

Ingredients required:

  • Tomato – 1
  • Green chilli – 1
  • Curry leaves – few sprigs
  • Turmeric powder – ½ teaspoon
  • Tamarind extract – 1 cup
  • Water – 2 cups
  • Crushed pepper – 1 teaspoon
  • Coriander leaves – 2 tablespoon
  • Salt – As required

For Tempering:

  • Oil – 1 teaspoon
  • Mustard seeds – 1 teaspoon
  • Asafoetida – 1 pinch
  • Cumin seeds – 1 teaspoon
  • Dried red chilli – 1
  • Curry leaves – 1 sprig

Procedure:

  • Step – 1: In a large pan, add diced tomato, chilli, curry leaves, and tamarind extract to the pan.
  • Step – 2: Add ½ teaspoon of turmeric powder and salt to the tamarind extract.
  • Step – 3: Cover and boil the tamarind extract for 10 minutes by adjusting the consistency of the tamarind extract.
  • Step – 4: Finally, add crushed pepper to the mixture.
  • Step – 5: In a separate pan, heat a teaspoon of oil.
  • Step – 6: Temper the oil with mustard seeds, cumin seeds, dried red chilli, and curry leaves.
  • Step – 7: Pour the tempering over the boiled tamarind extract and garnish with fresh coriander.

6. Mulligatawny Soup

Mulligatawny soup is made with freshly crushed pepper, lentils, and creamy coconut milk. This soup is made from fresh ingredients that provide it with a heavenly aroma and taster.

Ingredients required:

  • Olive oil – 1 tablespoon
  • Butter – 1.5 tablespoon
  • Green cardamom – 2 pods
  • Bay leaf – 1
  • Onion – 150 grams
  • Tomato – 200 grams
  • Turmeric powder – ½ teaspoon
  • Cumin powder - ½ teaspoon
  • Garam masala - 1 teaspoon
  • Split red lentils – 40 grams
  • Vegetable stock – 2 cups
  • Coconut milk extract – ¾ cup
  • Lime zest – ½ teaspoon
  • Water – As required
  • Salt – As required

Tempering:

  • Olive oil – ½ teaspoon
  • Butter - 1.5 teaspoon
  • Garlic – 3 cloves
  • Chilli flakes – 1 teaspoon
  • Lime juice – 1 teaspoon
  • Coriander leaves – 1 tablespoon

Procedure:

  • Step – 1: Heat saucepan over medium heat. Add olive oil and butter to the pan.
  • Step – 2: Add cardamom pods, bay leaf, and chopped onions to the pan and sauté well.
  • Step – 3: Add chopped tomatoes to the pan and cook for a few minutes.
  • Step – 4: To the mixture, add turmeric powder, garam masala, cumin powder, and salt.
  • Step – 5: Once the masala powders are roasted, add soaked split red lentils and lime zest to the mixture.
  • Step – 6: Pour 2 cups of vegetable stock into the mixture and simmer for 10 minutes.
  • Step – 7: Pour coconut milk and allow to boil for 2 to 3 minutes.
  • Step – 8: Remove the soup from heat and blend it well with a mixer and sieve with a strainer to obtain a velvety texture and add it to the saucepan.
  • Step – 9: In a separate pan, add butter and temper with chilli flakes and garlic.
  • Step – 10: Add the tempering to the soup and serve hot with croutons.

Best Soup Recipes for Cold and Cough - Non-Vegetarian

1. Hyderabadi Marag

Source craftlog.com

A classic soup dish that is made from bones of lamb and tempered with perfect ingredients to obtain a wholesome dish.

Ingredients required:

  • Mutton bones – 500 grams
  • Oil – 2 tablespoon
  • Onion – 2
  • Ginger garlic paste – 2 tablespoon
  • Cinnamon - 1 inch
  • Cardamom – 2 pods
  • Cloves – 1
  • Bayleaf – 1
  • Peppercorns – 1 teaspoon
  • Shahi jeera – ½ teaspoon
  • Coriander powder– 1 tablespoon
  • Turmeric powder - 1 teaspoon
  • Salt – As required
  • Mint leaves – 4 tablespoon
  • Coriander leaves – 4 tablespoon
  • Heavy cream - 2 tablespoon

To be ground:

  • Cashew nuts – ¼ cup
  • Almonds – ¼ cup
  • Grated coconut – ¼ cup
  • Green chillies – 3

Procedure:

  • Step – 1: In a bowl, soak cashew nuts and almonds for an hour.
  • Step – 2: In a mixer, add almonds, cashew, green chillies, and grated coconut into a fine paste.
  • Step – 3: Heat oil in a pressure cooker, sauté chopped onions, and ginger garlic paste well.
  • Step – 4: Add in the cinnamon, cardamom, cloves, bay leaf, black peppercorns, shahi jeera and fry for few seconds.
  • Step – 5: Add the cleaned mutton bones and sauté until they are well cooked.
  • Step – 6: Add coriander powder, turmeric powder, and 4 cups of water.
  • Step – 7: Pressure the mutton bones until they are soft and tender.
  • Step – 8: Once the steam is released, add coriander leaves, mint leaves, groundnut paste, and simmer for a few minutes.
  • Step – 9: Serve hot with fresh Rotis.

2. Chicken Black Pepper Soup

Source www.thebigsweettooth.com

Chicken soup is considered to be the best remedy for alleviating cold and also soothes the throat.

Ingredients required:

  • Coconut oil – 1 teaspoon
  • Cumin seeds – ½ teaspoon
  • Garlic paste - ¾ teaspoon
  • Shallots - 6
  • Curry leaves – 1 sprig
  • Crushed peppercorns – 2 teaspoon
  • Chicken breast – 200 grams
  • Water – 500 ml
  • Pepper powder – 3 tablespoon
  • Salt – As required

Procedure:

  • Step – 1: Heat oil in a pressure cooker and add cumin seeds.
  • Step – 2: Sauté garlic paste for a few minutes. Add shallots, curry leaves, and sauté till they turn soft.
  • Step – 3: Add cubed chicken breast, crushed peppercorns, powdered pepper, salt, and water.
  • Step – 4: Pressure cooks the ingredients until they are done.
  • Step – 5: Season with pepper powder and coriander leaves.

3. Spicy Crab Soup

Source www.gourmettraveller.com.au

Crab is a very good protein source and is considered one of the healthiest ingredients for making soup. Crab soup is rich in nutrients and is perfect for eliminating cold.

Ingredients required:

  • Crab - 1.2 kg
  • Garlic – 3 cloves
  • Tomatoes – 2
  • Onion – ½
  • Olive oil – 2 tablespoon
  • Chillies – 4
  • Coriander leaves - 2 tablespoon

Procedure:

  • Step – 1: Boil 2 litres of water in a pan and cook the crab until it is done.
  • Step – 2: De-shell the crab and remove the crab meat and keep them aside.
  • Step – 3: In a pan, add oil and sauté garlic and tomatoes until they are translucent.
  • Step – 4: Blend the onion in a food processor and set them aside.
  • Step – 5: Heat oil in a separate pan, add tomato mixture and cook until it thickens.
  • Step – 6: Add chopped chillies, salt, and pepper.
  • Step – 7: Serve hot with lime wedges.

4. Spicy Thai Shrimp Soup

Source www.simplyrecipes.com

A clean and simple soup that will surely warm your heart and your soul with its flavour and taste.

Ingredients required:

  • Shrimp, peeled and deveined – ½ cup
  • Lemongrass – 2
  • Water – 6 cups
  • Garlic – 4 cloves
  • Chillies/Thai chillies – 2
  • Lime zest – 1
  • Mushrooms – 1 cup
  • Grated ginger – 1 teaspoon
  • Sugar - 1 teaspoon
  • Soy sauce - 2 teaspoon
  • Salt – As required

Procedure:

  • Step – 1: Remove the outer layer from lemongrass and pound gently with the knife.
  • Step – 2: Pour 6 cups of water into a pan, add lemongrass, garlic, chillies, lime zest, mushrooms, ginger, sugar, soy sauce and mix well.
  • Step – 3: Add shrimp to the pan and cook until it turns translucent.
  • Step – 4: Season the soup with salt, fresh coriander and serve hot.

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From our editorial team

Keep Cold and Flu Season Away by Enjoying a Bowl of These Immunity-Boosting Soups!

Got the sniffles? Go to the kitchen and make one of these single-serve soups in the bowl. Each recipe has ingredients like ginger, garlic, and some strong spices that ease your cold and flu symptoms-and taste way better than cough syrup. Also, there are many ways that people treat their cold and flu symptoms with home remedies. Some of these remedies may sound a little odd, but there are people and communities who swear by their efficacy. To learn more about the oddest options out there, check out our published articles.