Along with other natural remedies, these cold and flu fighting recipes are easy-to-make, potent allies in your fight to get over the flu. They are intended to not only be as effective as possible, but also be simple so that you can make them even if you’re already feeling beaten down and dragging with a cold or the flu.

These cold and flu fighting recipes utilize simple, easy-to-find, nutrient-dense ingredients. Ingredients like garlic, ginger, cinnamon, broth, parsley, and turmeric not only help boost your immune system, but keep you coming back for more.


Flu Slayer Tea


  • 4 cups water
  • 2 cloves garlic, smashed
  • 1-inch piece fresh ginger, sliced
  • 1 dried chili pepper
  • 2 cinnamon sticks
  • 1/2 lemon
  • 3 TBSP raw honey 

The Method

Combine the water, garlic, ginger, chili and cinnamon sticks in a medium saucepan. Squeeze the juice of the lemon into the pan and place the lemon rind in as well. Bring to a boil, then remove pan from heat, cover and let sit for five minutes. Stir in the honey until dissolved. Strain out the large pieces and drink 1 cup at a time until finished. Drink at the first sign of a cold or flu. 


Easy Chicken Bone Broth

This recipe is essential to flu season, when you need immune boosters, but also shortcuts! You can use any combination of the aromatics and flu fighters, depending on taste and what you have on hand. 


  • 1 organic, roasted chicken, meat picked off and saved for later.
  • Aromatics such as onions, carrots, celery, bay leaf, thyme, parsley, peppercorns, or kombu seaweed.
  • Nutrient-dense kitchen “scraps” like mushroom stems and onion and garlic skins. 
  • Flu fighter options: 1 whole head of garlic (top cut off to expose all the cloves), slices of fresh ginger (about two fingers worth), slices of fresh turmeric (or 1 tsp dried), a generous splash of apple cider vinegar, a couple of dried chili peppers if you like heat.
  • Water

The Method

Place the bones from the roasted chicken into a 4 qt (or larger) stock pot with whatever aromatics and scraps you have on hand, then add all, or any combination of the flu fighters you like.  Cover this with enough water to completely submerge. Bring to a boil, then turn the heat to low, cover, and simmer for 2-3 hours. Strain out the solids, season with salt and additional apple cider vinegar to taste, then cherish your flu fighting broth!


3 Ingredient Soup

One of the easiest-to-make cold and flu fighting recipes for when you just…can’t. That roasted chicken you set aside and that broth you just made? Well, heat up however much you feel you need or want in a pot, then add a pinch of wakame seaweed. Wakame is great because it requires no prep work, adds fiber and much needed vitamins/minerals, plus has a great flavor. All great aspects if you’re sick and not able to eat much else! Let the seaweed bloom for five minutes before eating this quick and nourishing soup. Salt to taste.


Turmeric & Coconut Sofrito

If you’re lucky enough to get your hands on some fresh turmeric**, peel it and grate it, then place it in a jar and cover it with melted coconut oil.  Shake the jar a bit or stir it around to make sure it’s settled with no air bubbles, then top it up with more oil to cover if necessary to make sure that the turmeric is fully submerged. Making sure the turmeric is submerged will preserve this jar of goodness for weeks in the fridge. Use this oil in place of your normal cooking fat for sautees for an added immune boost during cold and flu season.

**you can use 1 teaspoon or so of powdered dried turmeric if there’s no fresh.


Vitamin Packed Green Smoothie

A good way to get your greens and fat in when you don’t feel like cooking, or when hot things don’t sound so, well, hot.


  • 1/2 bunch fresh parsley
  • 1 handful spinach
  • 1/4 cucumber
  • 1/3 cup chopped, frozen pineapple
  • 1 whole lemon, peeled
  • 1 cup coconut milk
  • Splash of water, if needed

The Method

Place everything in a blender, adding a splash of water for consistency, if necessary. Process until smooth. Enjoy!


Ginger-Honey Ice Pops

Excellent for a sore throat!

Makes 10 ice pops


  • 1 pint water
  • 2 thumb sized pieces fresh ginger, peeled, sliced
  • 1 large slice fresh turmeric, peeled, or 1/4 tsp powdered
  • 2 slices lemon
  • 1/2 cup raw honey
  • Additional lemon slices and berries for garnish.

The Method

Place the water, ginger and turmeric in a medium saucepan.  Squeeze the lemon slices into the pot to release the juice, and throw the slices in as well.  Bring this to a boil, then remove pan from heat, cover, and let the tea steep for at least 10 minutes.  Stir in the honey until dissolved, then strain the liquid and discard the solids. Pour the tea into popsicle molds, adding berries and extra lemon slices to each mold if desired.  Freeze, then enjoy as needed during a sore throat.