5 Minute Cold Relief Recipes
Hey everyone!
I hope you have been enjoying this Christmas season so far!
As for me… well… I’ve been sick (insert crying emoji)
For some reason, being pregnant just makes me a MAGNET for sickness (because literally… I was sick less than a month ago! Like LAID OUT sick).
But anyway… without droning on and on… I thought to create a blog with some of my FAVORITE hacks for cold season… because listen… ya girl got some stuff I think you will like!
Recipe 1
Okay. So this first one is for anyone who is “adulting” (I’m actually getting tired of this word… but here we are!… random moment) and SICK OF IT! (I’m kidding… I’m kidding…) But in all honesty, if you’re a broke college student, a parent who has no energy or cook, or you just want to experiment, you will like this quick soup recipe.
Step 1. …throw out your canned soup (I’m sorry… I’m sorry… I couldn’t help it. I’m just joking y’all!)
Step 2. Ingredients: 1 potato, 1 stalk celery, 1 clove fresh garlic, 1 inch fresh ginger (about the size of the top of your finger), store bought chicken bone broth, approx 1/4 tsp crushed red pepper, salt to taste.
Step 3. Cut your potato and celery in a microwave safe bowl into bite size pieces, add garlic and ginger (use a grater or just cut into small pieces with a knife), add crushed red pepper and salt, add chicken broth so that it covers the vegetable mixture (I’d say about 1 in above the mixture at least).
Step 4. Microwave on high for 5-10 minutes (depending on your microwave)
Enjoy!
Tips:
Store bought chicken bone broth may be a better choice (if it is available to you) in comparison to regular chicken broth because it does not usually have fillers, has less preservatives, and is higher in protein. Many typical store bought chicken broths include water, chicken flavoring, and salt. If you have access, look for a bone broth that describes “chicken bone broth” as the first ingredient. Two of my favorite chicken bone broths can be found at Walmart and ALDI. Research shows that bone broth may aid in your immune system’s ability to fight a cold.
If you have to go grocery shopping, but have no food, try a grocery pickup service like Walmart pickup or Instacart. My area only offers Walmart pickup, and I love it. I only need to purchase $30 worth of food in order to qualify for pickup (no fees for this service).
Recipe 2
If you are one that does not like to use a microwave, here is a recipe that will take a little more time dedication:
Step 1. Ingredients: 2-3 handfuls of kale (cut), 2-3 raw WHOLE carrots (sliced), 2 stalks celery (sliced), 1/2 onion (diced), 2-3 cloves garlic (diced), 1 can beans, 1-2 cartons chicken bone broth, 1/2 tbsp basil, 1/2 tsp oregano, salt and pepper to taste.
Step 2. Heat a large pot with 2 tbsp oil or butter (about 1 min). Saute’ diced onions, celery, and carrots. Add kale and mix until kale is wilted. Add garlic and saute’ for about 1 more min. Add chicken broth, beans, and seasonings. Let cook for about 20-30 min for the flavors to blend. If it needs more flavor, add 1-2 more tbsp oil or butter.
Step 3. Enjoy a bowl with a slice of whole grain toast!
Tips: I used red beans in this recipe, but any beans will work. The great thing about this recipe is that you are getting the cold fighting relief from the chicken bone broth along with protein! And don’t freak out about the extra butter. Add it at your own discretion. I’d rather you enjoy food filled with veggies than condition your brain to believe that healthy food has to be tasteless. You’ll end up right back at Popeyes! And some of my favorite oils to use are coconut oil, avocado oil, and olive oil. Avocado oil adds good flavor to food!
Recipe 3
Okay, now this last recipe is for those who can’t take medicine for their cold (like preggo women) or who prefer not to (but please consult with your doctor… I don’t want nobody hurtin’ on my behalf lol!) This is my Sickness Tea.
Step 1. Ingredients: 1-2 in fresh grated ginger, 1-2 tbsp honey, hot water, lemon slice, (1/4 - 1/2 tsp crushed red pepper optional), mug (regular: 12 oz, large, 24 oz)
Step 2. Add all ingredients (except for water) in a large mug. If you have a larger mug, use the larger amount of ingredients listed. Vice versa for a smaller mug. Add hot water. Let sit for 5 min. Enjoy!
Tips: This recipe is good for congestion. Some research shows that honey may help with relieving cough, and one study suggested that it may help to loosen mucus (however, more research is needed regarding loosening mucus, it can still bring relief for colds though). Ginger may help to decrease inflammation, kill infection, and is filled with antioxidants. Now as far as crushed red pepper, this is still a need for more research regarding its effects on colds. One study showed that a compound called capsaicin (found in hot peppers) may help to decrease congestion if used in a nasal spray (talk about knocking yourself out!). Although there is not a lot of research on this, I did find some relief in loosening the mucus that was building up while I was sick. In fact, many cultures within the African Diaspora add some sort of hot pepper to relieve congestion. I have even known one person who boiled scotch bonnet peppers and drank the juice to help during colds! Nevertheless, PLEASE TAKE THIS WITH CAUTION AND TALK TO YOUR DOCTOR. MANY PREGNANT WOMEN MAY STRUGGLE WITH GASTRIC REFLUX AND HOT RED PEPPER MAY MAKE IT WORSE (everybody’s different). Now, lastly, I will say this. As a professional, it is my responsibility to keep up with the research to see what’s new and give you sound information. However, I know that research is limited. Some stuff is just not researched because there is no money behind it. Sometimes our Western perspective to health (looking at health like it’s a math problem to be solved") affects our ability to understand HOW to research something. So don’t get caught up in the research, but see it as a tool to understand how to make decisions (and always talk to your doctor and do your research before you try to test something out). I just want to provide you some background for your knowledge. Enjoy!
If any of these tips helped you or if you have any questions, comment below! Enjoy!
References:
https://www.healthline.com/health/ginger-for-sore-throat#medicinal-properties
https://www.ncbi.nlm.nih.gov/books/NBK92775/
https://www.ncbi.nlm.nih.gov/pubmed/26228533
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5486105/
https://www.sciencedirect.com/science/article/pii/S0954611114003898
https://www.health.harvard.edu/healthy-eating/whats-the-scoop-on-bone-soup
https://www.healthline.com/nutrition/15-best-foods-when-sick#section8