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5 Flu Fighting Recipes

5 Flu Fighting Recipes BodyICE Australia

5 Flu Fighting Recipes  

Each year, millions of people suffer from the flu and this year it's even more important to have a strong immune system. 

Fortunately, the human body has a built-in network of defence mechanisms that protects us against various diseases caused by viruses and other infections. While there may be times when we need to resort to over-the-counter or prescription medications, nature has provided us with a bountiful of natural assistance that can help us to prevent and treat flu.

Historically, a healthy diet has been widely successful in treating the flu. Staying hydrated and eating vitamins and antioxidants enriched rich foods can help you boost your immune system while restoring the balance to your body.

These healthy flu-fighting recipes will help ease your discomfort and will strengthen the immune system. Add these recipes to your sick day to ward off your illness.


Servings: 6

Prep time: 10 minutes

Cooking time: 45 minutes


1kg skinless boneless chicken, cubed

2L chicken stock

75g onion, chopped

100g mushrooms, sliced

100g or 2 large carrots, chopped

75g celery stalks, sliced

1 small head kale, chopped

3 cloves garlic, minced

1 teaspoon turmeric

1 bay leaf

20ml olive oil or coconut oil

1 tablespoon freshly grated ginger

1 teaspoon black pepper

Salt to taste


  • In a large pot, heat oil over medium to high heat.
  • Add chopped onions, garlic, carrots, celery stalks and bay leaf; cook stirring occasionally; about 10 minutes.
  • Add stock, chicken pieces, mushrooms, turmeric, salt and pepper.
  • Cover and simmer until chicken and vegetables are done, about 30 minutes.
  • Discard bay leaves, add ginger and kale, cover and simmer for an additional 5 minutes.
  • Serve and enjoy!


Servings: 2

Prep time: 10 minutes

Cooking time: 5 minutes


250ml pineapple juice

60g spinach

60g medium apple, sliced

75g carrot, chopped

1 inch ginger root, chopped

½ teaspoon cinnamon powder

1 tablespoon chia seeds

1 teaspoon honey


  • Push all the ingredients through the juicer, except for the honey and chia seeds.
  • Add honey and chia seeds to your glass, stir well and serve right away.


Makes: 15

Prep time: 5 minutes

Cooking time: 15 minutes


65g whole wheat flour

50g old fashioned oats

90g brown sugar

125g butter

100g molasses

100g dried cranberries

75g raisins

100g walnuts, chopped

2 eggs

1 teaspoon baking powder

1 teaspoon ground cinnamon

½ teaspoon freshly grated nutmeg

Pinch of ground clove

1 teaspoon lemon zest


  • Line a baking sheet with parchment paper.
  • Preheat the oven to 180°C.
  • In a large mixing bowl, beat butter and sugar.
  • Beat in the eggs one at a time, beat until light and fluffy.
  • Add flour, baking soda and oatmeal, mix until well combined.
  • Add in the molasses, dried fruits, nuts and spices, mix well.
  • Drop a spoonful of dough onto baking sheet. Bake for 15 minutes.
  • Cool on wire rack and serve.


Servings: 4

Prep time: 5 minutes

Cooking time: 30 minutes


2 tablespoons finely grated fresh ginger

2 cloves garlic, crushed

¼ cup honey

2 tablespoons brown sugar

8 chicken thigh fillets, skin off

2 x small sweet potato, peeled and halved

1 lemon, thinly sliced

1 large green chilli (optional)


  • Combine ginger, garlic, honey and sugar in a large bowl; toss chicken in ginger mixture.
    Roll chicken thigh fillets loosely and place on a large baking paper-lined shallow oven tray with sweet potato and lemon slices. Drizzle with any remaining ginger mixture; sprinkle with salt and pepper.
    Preheat the oven to 180°C (160°C fan-forced).
  • Bake, uncovered, for about 30 minutes or until chicken and sweet potato are cooked through and browned.
  • Add the chilli 10 minutes before end of cooking time, if using.
  • Serve chicken and sweet potato with steamed green vegetables, if desired


Servings: 3

Prep time: 5 minutes

Cooking time: 15 minutes


125g fresh turmeric root

3 inch fresh ginger root

2 organic lemons

1L water

½ teaspoon cinnamon powder

¼ teaspoon ground black pepper

Honey, to taste


  • With the help of a knife carefully scrape the skin off turmeric.
  • Use gloves or a towel to prevent any stains from turmeric.
  • In a blender add water, turmeric, ginger and black pepper. Blend until well combined.
  • Pour the mixture into a saucepan and simmer for about 15 minutes.
  • Strain through a fine sieve.
  • Add lemon juice, cinnamon and honey.
  • Serve and enjoy.

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