Nutrition

Immune-Boosting Recipes to Help Combat the Flu

Getting the flu is like getting K.O.-ed.

If you’ve had the flu, you know the feeling. Not only do you experience extreme cold symptoms, your body feels like it took a beating. These symptoms last for weeks and keep you out of work, away from exercise and incapable of participating in your normal routine.

The best way to prevent the flu is by hiding inside all winter. Since that’s not realistic for most of us, we can instead focus on boosting immunity with proper nutrition. Below, you’ll find 5 recipes from the 8fit app that include ingredients with flu-fighting power.

To access each recipe, download 8fit and add them to your meal plan. 

Orange salmon with sauerkraut

Foods with healthy bacteria like yogurt, kimchi or sauerkraut help boost our body’s defenses. Healthy bacteria keep the gut free of flu-causing germs. Search for Orange Salmon with Sauerkraut in the 8fit recipe book for a meal that’s packed with those healthy bacteria, and as a bonus, also contains vitamin C-packed orange.

orange salmon recipe 8fit

One-pan roasted chicken, sweet potato & broccoli

Vitamin A helps improve skin health, and healthy skin plays a major role in defending against bacteria and viruses. One of the best ways to get vitamin A is by consuming foods rich in beta-carotene, like sweet potatoes. Try this One-Pan Roasted Chicken, Sweet Potato and Broccoli recipe or our Bean and Goat Cheese Stuffed Sweet Potatoes recipe if you’re vegetarian. Search for either recipe on the 8fit app under your meal plan tab.

one pan roasted chicken recipe with broccoli

White bean risotto with chard

When the weather is crummy, what’s better than a warm bowl of yum? 8fit’s White Bean Risotto with Chard is packed with garlic, an ingredient proven to boost immunity by fighting infections and bacteria. Add it to your 8fit meal plan today.

Cranberry tangerine pork stir-fry

You might be surprised to hear that oranges don’t have the highest vitamin C content. Topping the list of foods with a high concentration of vitamin C are papayas, red bell peppers, broccoli and brussels sprouts. Our Chicken and Papaya Tortilla Bites have papaya and bell peppers. Then, this Cranberry Tangerine Pork Stir-Fry has broccoli, plus added vitamin C from tangerine.

cranberry pork stir fry 8fit recipe

Spicy chickpeas with coconut cream and spinach

It’s time to talk about ginger! Many of us know to turn to ginger after a cold sets in. It’s known to help decrease inflammation and nausea, which is great if you have a sore throat or upset stomach brought on by the flu. Adding ginger to your diet all winter long is a great way to prevent cold and flu symptoms from taking over. Try our Spicy Chickpeas with Coconut Cream and Spinach by searching for it in the 8fit recipe book on the app.

spicy chickpeas spinach recipe

Add these meals to your 8fit meal plan and feel at ease knowing that you are getting the macronutrients your body needs to function — protein, carbohydrate and fat — plus helping your body defend against the flu.