{"id":314897,"date":"2025-11-24T05:43:50","date_gmt":"2025-11-24T05:43:50","guid":{"rendered":"https:\/\/peraltafinancing.com\/recipes\/category-a-b\/budget-food\/11-nourishing-recipes-for-when-youre-sick\/"},"modified":"2025-11-24T05:43:50","modified_gmt":"2025-11-24T05:43:50","slug":"11-nourishing-recipes-for-when-youre-sick","status":"publish","type":"post","link":"https:\/\/fivemor.com\/?p=314897","title":{"rendered":"11 Nourishing Recipes For When You\u2019re Sick"},"content":{"rendered":"


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When you are feeling under the weather, it\u2019s hard to come up with solid and easy recipes for when you\u2019re sick. <\/span>Many of us go rummaging through the freezer looking for some frozen meals, or hoping we\u2019ve stocked up on some canned chicken noodle soup.<\/p>\n

We have reached that time in the year that I refer to as soup season. It\u2019s the the 3 to 5 months (depending on where you live) characterized by short days, cold air, and icy sidewalks. It\u2019s when we spend a lot of time indoors around a lot of other people. <\/span><\/p>\n

During this time frame, I eat enormous quantities of soup. Unfortunately, it\u2019s also cold and flu season, that same time frame (regardless of where you live) during which you are more likely than usual to get sick with a cold, the flu, strep throat, or bronchitis or, or, or\u2026<\/span>well, you get the idea. You need recipes for when you\u2019re sick!<\/p>\n

Cold Weather Brings Health Challenges <\/h2>\n

Cold weather is not your immune system\u2019s friend. But winter often exacerbates another problem, according to New York-based dietician nutritionist Laura Lu: \u201cSo many people are deficient in vitamin D,\u201d she says, \u201cbut even more so during the winter months, because of the lack of sun exposure.\u201d That deficiency can not only affect bone health and calcium absorption; it\u2019s also important for the immune system.<\/span><\/p>\n

Lu recommends, in general, foods such as fish, milk, eggs, fortified cereals, and soy milk which have a wide variety of vitamins and minerals in them. It\u2019s also essential to get your vitamin C in, of course. \u201cIt won\u2019t necessarily prevent the cold or flu,\u201d says Lu, \u201cbut can shorten the length of time it lasts.\u201d She recommends citrus fruits, bell peppers, and leafy greens such as spinach.\u00a0<\/span>It\u2019s no coincidence that citrus season is in winter, right? (Shopping seasonally<\/a> and then cooking the same way makes a lot of sense!)<\/p>\n

What to Eat When You\u2019re Sick<\/h2>\n

One of the most popular recipes for when you\u2019re sick, of course, is chicken noodle soup (please try our homemade chicken noodle soup<\/a> recipe or the veggie version in the WWL program!). So soothing and delicious. But what if, like me, you don\u2019t eat meat? Or you\u2019re looking for something that will actively make you feel your best during the cold winter months, even if you\u2019re not sick? Or maybe you want something that\u2019s easy to make and you don\u2019t have any cans of chicken noodle around. A pantry item recipe<\/a> for when you don\u2019t feel like trekking all the way to a grocery store?\u00a0<\/span><\/p>\n

I\u2019ve got 14 recipes to help you out, whatever the situation. And yes, many of them are soup, but some of them are not (ginger ale, lookin\u2019 at you!). Happy soup season!<\/span> A lot of them will keep you properly nourished through the coldest months of the year. <\/p>\n

While eating a variety of foods can help us feel well, no food can be solely responsible for helping you avoid illness or cure an illness. These are just the foods that are easy to prepare and will warm you up if you\u2019re feeling under the weather.<\/em><\/p>\n

Recipes to Make When You\u2019re Sick<\/h2>\n
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Credit: Karissa\u2019s Vegan Kitchen<\/figcaption><\/figure>\n<\/div>\n

All you need here? Seven minutes and a few pantry-friendly ingredients to throw together this warming vegan soup. This is probably one of the easiest recipes for when you\u2019re sick. Rice works well here, too!<\/p>\n

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\"immune\"immune
Credit: The Healthy Maven\u00a0<\/span><\/figcaption><\/figure>\n<\/div>\n

I mentioned it\u2019s soup season, right? I\u2019ve spent many a long workday craving nothing more than a bowl of soup to warm me up and soothe me when I get home, only to spend upwards of half an hour prepping and making it. <\/span><\/p>\n

This soup is a great one to meal prep with over the weekend so that after an icy commute, you can come home, heat it up, and feel that cozy, soupy comfort in the space of about ten minutes. Put this one at the top of the list recipes to make when you\u2019re sick.\u00a0<\/span>And even when you\u2019re not!<\/p>\n

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\"citrus\"citrus
Credit: Zucker & Jagdwurst<\/span><\/figcaption><\/figure>\n<\/div>\n

If you need vitamin C, I feel like eating this salad is almost as effective as injecting it directly into your veins (is that a thing?). But it\u2019s also super tasty and refreshing, especially when you\u2019ve spent weeks eating holiday food. Not that it\u2019s bad! <\/span><\/p>\n

I treasure the opportunity to eat enormous amounts of lasagna. But I do find that after eating lots of potatoes for a few days straight, my body starts begging me for some fresh fruits and veggies, and this salad is the perfect answer to that craving.<\/span> All of those citrus fruits offer so much flavor and so many vitamins.<\/p>\n

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Credit: Averie Cooks<\/figcaption><\/figure>\n<\/div>\n

If you\u2019re all about eggs and toast when you\u2019re feeling sick, this is a great upgrade to that classic sick day meal! Avocado tastes great with eggs.<\/p>\n

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Credit: The Kitchn<\/span><\/figcaption><\/figure>\n<\/div>\n

Remember that long-day-at-work, desperately-craving-soup scenario we talked about? Well, this recipe is perfect for if you <\/span>don\u2019t <\/span><\/i>have a pre-prepped soup stored away in the fridge or freezer, and also if you\u2019re trying to fight off a cold. It\u2019s got ginger, which Lu says is great for preventing colds because of its anti-inflammatory properties, along with leafy greens and even an egg. Yum.<\/span><\/p>\n

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\"honey\"honey
Credit: Vanilla and Bean<\/span><\/figcaption><\/figure>\n<\/div>\n

Popsicles are a well-known childhood sore throat soother, but they\u2019re not just for kids! The honey and chamomile have soothing properties of their own that, in popsicle form, will truly work wonders. Also, it\u2019s just a fact of life that popsicles are fun to eat.<\/span> We don\u2019t think you\u2019ll disagree.<\/p>\n

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\"sopa\"sopa
Credit: Food52<\/span><\/figcaption><\/figure>\n<\/div>\n

Yes, more soup. I did warn you! Garlic is, in my opinion, a miraculous ingredient. It is one of my favorites for the winter. In fact, one of my go-to cold remedies is tea made with raw garlic and ginger. But I digress! <\/span><\/p>\n

The point is, garlic is good. And this soup contains a lot of it, along with bread, which is both delicious and helpful against nausea, and eggs, which are delicious and also provide that protein. Egg drop soup is a favorite for me, so the egg drop element is what really sold me on this recipe.\u00a0\u00a0<\/span><\/p>\n

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\"kimchi\"\"kimchi\"
Credit: The Kitchn<\/span><\/figcaption><\/figure>\n<\/div>\n

This has all the comforting goodness of fried rice, which I\u2019ve always found to be a great stomach neutralizer, with the addition of nutritious greens and probiotic kimchi, both solid immune system pals and also delicious in general. Plus, because this is a one-pot recipe, it\u2019ll be pretty easy to whip up (and clean up) when you\u2019re feeling under the weather.<\/span><\/p>\n

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\"soba\"soba
Credit: Bon App\u00e9tit<\/span><\/figcaption><\/figure>\n<\/div>\n

You are probably tired of me talking about the endless benefits of soup, but this Alison Roman recipe simply had to be included \u2014 it\u2019s full of nourishing ingredients that will help you avoid or get over that cough. Also, soba noodles, which are gluten-free, if that is a concern. Rice noodles or spaghetti would work in a pinch, too. That is all.\u00a0<\/span><\/p>\n

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Credit: Minimalist Baker<\/figcaption><\/figure>\n<\/div>\n

This soup recipe is perfect when you\u2019re having a sick day. It\u2019s mild in flavor, and lentils will fuel you up. It is, of course, cozy and mercifully you only need one pot to make it, too!<\/p>\n

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\"immune\"immune
Credit: Ambitious Kitchen<\/span><\/figcaption><\/figure>\n<\/div>\n

I had to include a smoothie in this roundup of recipes for when you\u2019re sick! They are hard to resist! I love them and they\u2019re a great way to get all your nutrients in a form that is easy to make, tastes really good, and is soothing to a sore throat. No slicing or dicing necessary. <\/span><\/p>\n

This recipe lets pineapple shine through, propped up by immune boosters including spinach, ginger, and turmeric.<\/span> Feel free to tweak the ingredients here and there. But you can\u2019t go wrong by putting something this green into your body when you don\u2019t feel well.<\/p>\n

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Credit: Meal Prep on Fleek<\/figcaption><\/figure>\n<\/div>\n

I love a good soup recipe! Especially when it\u2019s cold outside and there is a fire going. There\u2019s just nothing like a warm, comforting bowl of soup to make everything feel a little bit better.<\/p>\n

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\"ginger\"ginger
Credit: Bon App\u00e9tit<\/span><\/figcaption><\/figure>\n<\/div>\n

Ginger ale is generally always drunk by those who are sick and nauseous, but it\u2019s unclear how much the extremely diluted version sold in a can will actually help. I kind of love the idea of home-made ginger ale, and it\u2019s actually really easy to make! Just honey, ginger, and club soda. <\/span><\/p>\n

Sickness is often accompanied by boredom, so this gives you something to do for fifteen minutes with a result that will genuinely help you feel better.\u00a0<\/span><\/p>\n

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\"chicken-noodle-soup-2\"\"chicken-noodle-soup-2\"<\/figure>\n<\/div>\n

Finally, I had to include the classic. Everyone has their own chicken noodle soup preferences and ours are made clear with our recipe. However, I think this recipe is a nice compromise. It\u2019s not just straight-up canned soup, but it\u2019s also not asking you to make broth from scratch. <\/span><\/p>\n

It takes shortcuts<\/a> where it makes sense to, but still includes the fresh herbs and veggies.<\/span> This feels like the right amount of effort.<\/p>\n

Helpful Tools For Cooking When You\u2019re Sick<\/h2>\n

Frequently Asked Questions<\/h2>\n
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What are the best foods to eat when you\u2019re sick?<\/strong><\/strong> <\/p>\n

Stick with simple, nourishing meals that are easy to digest; like soups, broths, oatmeal, toast, and smoothies. Foods rich in protein and electrolytes (like chicken soup or miso broth) help your body recover and keep you hydrated.<\/p>\n<\/p><\/div>\n

Can I meal prep when I\u2019m sick?<\/strong><\/strong> <\/p>\n

Yes, but keep it simple! Focus on no-cook or one-pot recipes, and use pre-chopped veggies or rotisserie chicken to save energy. You can also batch-cook soups or stews and freeze individual portions for the next time you\u2019re under the weather.<\/p>\n<\/p><\/div>\n

What should I eat if I don\u2019t have an appetite?<\/strong><\/strong> <\/p>\n

Try light, hydrating foods like smoothies, yogurt, fruit, or broth-based soups. Even a few bites of something warm or creamy (like mashed potatoes or rice porridge) can help fuel your body while you rest.<\/p>\n<\/p><\/div>\n

How long can I store sick-day meals like soup or broth?<\/strong><\/strong> <\/p>\n

Most soups and broths last up to 5 days in the fridge and 3\u20136 months in the freezer. Store them in airtight containers and reheat gently on the stove or in the microwave until steaming hot.<\/p>\n<\/p><\/div>\n

What\u2019s a good vegan option for when I\u2019m sick?<\/strong><\/strong> <\/p>\n

A veggie-packed lentil soup, miso broth with tofu, or a simple ginger-garlic noodle bowl are all great choices. They\u2019re comforting, nutrient-rich, and easy on your stomach \u2014 no chicken needed!<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

One Final Immune System Shot<\/h2>\n

I\u2019ll leave you with an intense drink recipe recommended by Lu: Combine orange juice, lemon juice, cayenne pepper, and a drop or two of oregano oil in a glass. We already know the oranges and lemons contain vitamin C. She says the cayenne contains capsaicin, which can clear the nasal passages, and oregano oil has antimicrobial properties and is an anti-inflammatory. <\/span><\/p>\n

And remember, listen to your body. We hope you stay healthy and warm during this season!<\/span><\/p>\n<\/div>\n