April 25

3 Easy Recipes When You’re Under the Weather


by Rob Baker

Sticking with natural, healthful foods is the best thing you can do when you’re sick. The more nutrients you get, the faster your recovery. Instead of forcing yourself to slog through weeks of not feeling good, you can be back on your feet in a couple of days. These are my favorite Paleo (mostly) recipes for when you’re sick.

Ginger and Garlic Chicken Soup

Everyone knows that chicken soup is great for colds and flus. I like giving things an interesting twist to get more excited about mealtime. This Asian chicken soup has the tangy, healthy punch of garlic, green onions and ginger.


  • 4 cups vegetable broth or chicken broth

  • 4–5 garlic cloves (chopped, sliced or just crushed)

  • 2–3 tbs fresh ginger (grated)

  • 1 large yellow onion (diced)

  • 2 lbs. boneless skinless chicken breast (cut into pieces)

  • 1/2 cup carrot (sliced)

  • 6–8 cups water

  • 2 green onions

  • Cilantro (optional)

  • Sesame seeds (optional)

Ginger is one of my favorite natural remedies for when I’m not feeling good. In fact, the moment I feel like my throat is getting scratchy or my body aches, I toss a piece of fresh gingerroot into whatever I was planning on cooking. It’s great for your immune system and it helps calm nausea.

Kiwi Berry Banana Smoothie

Start your recovery with a healthy breakfast. This sweet, antioxidant-rich smoothie is a welcome treat when you’re under the weather. The reason I chose kiwi and berries for vitamin C instead of oranges is that citrus can irritate a sore throat. If you don't have a sore throat, you can use orange juice instead of the almond milk for even more antioxidants.


  • 2 1/2 cups frozen berries (strawberries, rasperries and blueberries)

  • 2 kiwis, peeled and sliced

  • 1/2 banana

  • 1 cup almond milk (or coconut milk if you like it thicker)

I don’t recommend adding yogurt or milk. When you’re sick, dairy is generally a no-no. It can cause digestive “problems” if your stomach is feeling sensitive. Dairy is also bad for colds because it increases mucus production and makes you feel congested.

Tuna and Avocado Salad With Citrus Dressing

The key to enticing your tummy to eat when you’re not feeling well is to keep things light. You can still enjoy nutrient-packed veggies, but you need to choose ones that feel fresh and bright. Instead of forcing yourself to eat broccoli or spinach, make this flavorful salad with creamy avocado.


  • 1 package of salad greens

  • 2 cans tuna in olive oil or 1 lb. tuna steaks

  • 1 avocado (peeled and chopped)

  • 2 tbs red onion (finely chopped)

  • 1/2 cup cherry tomatoes

  • 2 tbs cilantro (chopped)

  • 1 tsp jalapeno slices (optional)

  • 1 tbs lime juice

  • 1 1/2 tablespoons olive oil

  • 1/4 tsp cumin (optional)

  • Salt and pepper

If using tuna steaks, rub with 1/4 tsp cumin and grill on both sides until cooked. Set aside. Next, combine the lime juice, olive oil, red onion and cilantro to make the dressing. Toss the salad greens with the cherry tomatoes, jalapenos, and avocadoes, and coat with the dressing. Serve the tuna on top and enjoy!

Paleo Is Good When You’re Sick

You don’t have to stand around in the kitchen when your body aches. Just toss a few ingredients in a pot or the blender and you're done. In return, you get immune-boosting antioxidants that strengthen your defenses. These paleo recipes can soothe an upset stomach, calm a sore throat and help clear your sinuses.


Food, Health, Healthy, Recipes, Sick

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