Natural Flu Remedies & Recipes

Winter is here and that means, colds flus and bugs. What you can do to help your health is boost your immune system with whole foods and supplements. I’ve been getting a few requests from people to share my tips and recipes that help your body shift the dreaded cold bug and runny nose.


These are just my tips and there are thousands of other suggestions and supplements across the internet, fantastic pages to follow are the likes of Patrick Holford and Dale Pinnock!





Taking a good probiotic that will help with your digestive health cause your gut is the largest immune organ in your body! It has eight strains of good bacteria which help promote immune function, aids the build-up of beneficial bacteria after taking antibiotics and supports general health. You can pick these up in any health stores.


I take Bio Care brand and Udos choice is great too.


Fermented Food


Try to add some fermented food into your diet to aid digestions also like kimchi, umeboshi & kefir. By adding food like Kimchi, it helps promotes beneficial bacteria to support your gut. I use this Irish brand Cultured Kitchen


Apple Cider Vinegar 


I sometimes think this is a miracle product. As soon as I feel a sore throat coming on I mix 1/4 cup apple cider vinegar with 1/4 cup warm water and gargle every hour or so and for me, it helps keep any infection brewing at bay. It’s also good if you have a cold as it’s full of potassium which can thin mucus. If you have a cold, mix a teaspoon of apple cider vinegar in a glass of warm or cold water and drink.




It’s so important to stay hydrated all the time but especially when you have a cold. I always try drink lots of water at least 2.5/3 litres a day. As well as drinking lots of water, I love sipping on something a bit warmer. In the mornings I usually make lemon, hot water and ginger. The major benefit of ginger and lemon tea is its ability to strengthen your immunity. Lemon is a great source of vitamin C and ginger is full of anti-oxidants all vital for optimum health. When you feel a cold and flu coming on, ginger and lemon tea can act as an effective anti-biotic.


I’m also addicted to Green tea, ok that’s a lie – but I do try have at least 2 cups a day! It’s full of antibiotics. Add a spoonful of honey and a squeeze of lemon to soothe a sore throat.




I’m always on the go and sometimes have to force myself to stop and relax. When your body is run down by taking a break and relaxing can do it the world of good! It’s easy to underestimate the power of an extra few hours in bed or a relaxing day at the spa. Sometimes you just have to treat yo’self!


Good Food 


Here are some of my favourite recipes to shift a cold.


Ready Steady Go Juice 

Serves 1


Naturally so sweet, this combination gives carrot juice a run for its money. This juice is bursting with beta carotene and is full of vitamin A and C. You may think the ingredients are a little unusual and might take a bit of time to acquire a taste for but if you like sweetness and a thicker filling juice, you will love this, plus it has loads of health benefits!




  • 1 large sweet potato (250g) peeled & chopped
  • 1 sweet red peppers seeds removed
  • 1 red apple cored
  • 1.5″ piece ginger
  • ½ tsp cinnamon




  1. Juice all ingredients.



Coconut Rice Porridge with quick Chia Jam




  • 45g Brown or white rice flakes
  • 200ml coconut milk




  • Blueberry chia jam
  • Desiccated coconut
  • Toasted buckwheat groats or nuts
  • Cashews
  • Bee Pollen
  • Fruit




  1. Place the rice flakes and coconut milk in a saucepan.
  2. Bring to boil, then reduce the heat and simmer for 5-6 minutes, until you reach your desired porridge consistency.
  3. Spoon into a bowl and serve with a dollop of chia jam and some desiccated coconut, toasted buckwheat groats or nuts scattered on top.




Chicken Soup


The original flu fighter, this soup can even cure the man flu! This soup is almost a meal in itself and is full of goodness.




  • Full chicken (try use organic and free range)
  • 2 onions large
  • 2 garlic bulbs (not just cloves)
  • 500g carrots
  • 1 large tin of sweetcorn (no added sugar or salt)
  • Handful dried bay leaves
  • teaspoon chili powder
  • 300g precooked brown rice noodles or glass noodles or vegetable noodles
  • Dried sage & sea salt – mix 3 tbsp. of each in a bowl




  1. Cut up the carrots, onion and garlic.
  2. Rub the chicken in sage and salt and place in a large pot with the vegetables and garlic. Then, fill up with water.
  3. Add a teaspoon of chili powder and bay leaves and heat until boiling, then simmer for 2 hours.
  4. After two hours, remove the chicken and pull the meat off the bones and skim the fat off the top of the broth.
  5. Add back in the chicken meat to the pot and simmer for a further 90 minutes.
  6. Add the sweetcorn, noodles and salt and pepper to taste.




Easy Chilli

Serves 4




coconut or rapeseed oil, for frying

  • 1 large onion, chopped
  • 1 large fresh red chili, deseeded and finely chopped
  • 2 large garlic cloves, chopped
  • 1 tbsp. ground cumin
  • 1 tbsp. sweet or smoked paprika
  • 1 tbsp. chili powder
  • 450g minced beef or turkey
  • 450ml tomato passata
  • 200g tinned chickpeas or kidney beans, drained and rinsed
  • 1 tsp hot sauce (optional)
  • 1 tsp dried oregano




  1. Heat a little oil in a large pot over a medium heat.
  2. Sauté the onion, chili, garlic and spices for 5–6 minutes, until softened and slightly browned. Add the minced meat and stir to break it up.
  3. Reduce the heat to low and cook slowly for about 20 minutes, stirring now and then so the meat doesn’t catch on the bottom of the pot and burn.
  4. Add the passata and bring to the boil for 2 minutes, then reduce the heat and let it simmer for 15 minutes.
  5. Add the chickpeas or beans and simmer for another 5 minutes.
  6. Serve with quinoa, bulgur wheat, brown rice or cauliflower rice.



The Tastiest Veggie Stew

Serves 4 large portions




  • 1 tbsp. coconut oil
  • 2 red onions chopped
  • 2 cloves garlic diced finely
  • 2 large sticks of celery sliced
  • 1 large butternut squash cut into 2cm pieces
  • 1 tbsp. cumin seeds or ground
  • 1 courgette sliced and quartered
  • 500ml vegetable stock (opt for low sodium)
  • 5 large tomatoes (on the vine if possible)
  • 150g frozen peas
  • 10g parsley leaves to garnish




  1. First, prep the tomatoes, dice two into 1” chunks, with the other 3 tomatoes place them in a food processor or Nutri Bullet and puree into a smooth liquid (it may turn pinkish in color- that’s ok).
  2. Place the coconut oil into a large pot over medium heat, once melted add in the onion giving a quick stir, place the lid on and sweat the onion for 6 minutes until almost tender.
  3. Toss in the garlic, cumin, celery and cook for a moment or two.
  4. Next add the butternut, cook for 3 minutes stirring occasionally.
  5. Pour in the stock, adding the courgette, chopped tomato and tomato puree.
  6. Turning the heat up and bring to boil for 4-5 minutes before turning the heat low and allowing the stew to simmer with the lid on for 15 minutes.
  7. Finally, Season with some freshly chopped parsley.
  8. Recommend serving with quinoa.


Veggie Stew