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6 Cold-Weather and Cold-Season Foods


These recipes will warm you up, boost your immune system, and help get you through the chilly January days.

Looking to get your healthy diet back on track now that the holidays are over? These recipes will warm you up, boost your immune system, and help get you through the chilly January days. Talk about multitasking!

1. Garlic

In addition to having a classic and much-loved flavour, garlic can fight infections by boosting the body’s natural killer cells. It’s also packed with antioxidants. Seasonal dishes like this Roasted Garlic Bean Dip and Winter Greens Soup with Parmesan Garlic Croutons let garlic shine in the (well-deserved) spotlight!

2. Chicken soup

Was Grandma right when she prescribed chicken soup for a cold or flu? Yes, actually. Not only can hot liquids soothe coughing, sneezing, and sore throats, but chicken also contains mood-boosting amino acids, and chicken broth can help clear congestion. Well done, Grandma!

Here are some of our favourites from over the years:

3. Tea

Remember how hot liquids can help soothe colds and flus? Combine them with immune-boosting herbs and you’ve got yourself a win-win! Cuddle up with a hot mug of Cold & Flu tea that you can blend yourself. Just remember to check with your health care practitioner before taking any new herbal remedies.

4. Ginger

Recent studies are suggesting that ginger may help kill cancer cells, but what we know for sure is that it can help warm us up with its unique spiciness, and has been used for centuries to help naturally treat upset stomach, migraines, pain, nausea, and vomiting. Try it in a main course such as Dragon Boat Rice Bowl with Miso Tofu Dressing or have it as a side on its own as Pickled Ginger. 

5. Turmeric

Curcumin, the active ingredient in the spice turmeric, can boost the immune system and is thought to help fight cancer cells. Cook it into a flavourful curry such as Cabbage and Potato Curry or Jeera Alu: Potatoes Fried with Cumin.

6. Colourful veggies

Eating a rainbow of veggies ensures that you’re getting a broad spectrum of vitamins, minerals, and healthy phytochemicals. Opt for green in this Chickpea Kale Stir-Fry, orange in Carrot and Parsnip Soup, or purple in Pickled Cabbage and Carrots.


Looking for more cold-weather and cold-fighting foods? Check out our articles “8 Sniffle-Busting Foods” and “Hearty Winter Greens.”



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Matthew Kadey, MSc, RDMatthew Kadey, MSc, RD