Introduction
When winter brings chilly temps, the chances of catching a cold or flu increase. The best defense is a diet packed with vitamin C, antioxidants, and probiotics. Below are four tasty, nutrient‑dense dishes that support the immune system and soothe symptoms.
1. Roasted Red Pepper Soup with Ricotta
- 3 Italian red bell peppers
- 300 g ripe tomatoes
- 1 red onion, sliced
- 2 garlic cloves, smashed
- 2 tbsp extra‑virgin olive oil
- A few sprigs of thyme
- 1 tbsp red‑wine vinegar
- 4 tbsp ricotta cheese
- Fresh basil leaves
- 1 tbsp mixed seeds (pumpkin, sunflower)
- Salt and pepper to taste
Directions: Preheat the oven to 200 °C (390 °F). Arrange the peppers, tomatoes, onion, and garlic on a baking tray, drizzle with olive oil, and roast for 30 minutes. Peel the peppers, blend everything with vinegar until smooth, then transfer to a saucepan. Add 150 ml water, bring to a gentle simmer, and season. Serve topped with ricotta crumbles, seeds, and a drizzle of olive oil.
2. Cleansing Detox Broth
- ½ head lettuce, chopped
- 2 leeks, sliced
- 2 carrots, diced
- 1 small zucchini, cubed
- 1 celery stalk, broken
- 2 turnips, peeled and sliced
- ½ green cabbage, shredded
- 2 sprigs thyme, 1 bay leaf, 1 tsp tarragon
Directions: Place all vegetables in a large pot, cover with 2 L of water (no salt) and bring to a gentle boil. Reduce to a low simmer and cook for 30‑40 minutes until everything is tender. Strain if desired, or enjoy the broth with vegetables for extra fiber.
3. Oven‑Marinated Sardines
- 750 g fresh sardines, cleaned
- 1 medium semi‑ripe tomato, sliced
- 1 small red onion, thinly sliced
- 1 red potato (skin on), sliced
- 2 garlic cloves, minced
- 1½ tbsp chopped parsley
- ½ tsp sweet paprika
- ¼ tsp ground cumin
- Pinch of black pepper
- 1 tsp dried oregano
- Sea‑salt, to taste
- Extra‑virgin olive oil
Directions: Lay tomato slices on the bottom of a baking dish, drizzle with olive oil and sprinkle a little sea‑salt. Add onion rings, then the potato slices. Roast the vegetables at 190 °C (375 °F) for 10 minutes. Meanwhile, toss the sardines with salt, parsley, minced garlic, cumin, paprika, oregano, and pepper. Let them marinate for 20 minutes. Remove the dish from the oven, arrange the sardines on top of the roasted veg, drizzle with a bit more oil, and return to the oven for another 15 minutes. The fish will turn pink and stay juicy, while the onions become caramelized.
4. Pineapple Chicken Breast
- 2 chicken breast halves, cubed
- ¼ fresh pineapple, peeled and diced
- 50 ml coconut rum (or coconut‑flavored broth for a non‑alcoholic version)
- 1 tsp Worcestershire sauce
- Pinch of minced garlic
- Freshly ground black pepper
- Salt, to taste
Directions: Heat a skillet with a splash of olive oil. Sear the chicken cubes until golden, then set aside. In the same pan, sauté the pineapple pieces until they start to caramelize. Add the coconut rum and Worcestershire sauce, letting the liquid reduce briefly. Return the chicken to the pan, season with garlic, pepper, and a little salt, and cook until the meat is cooked through and the flavors have melded.
Why These Dishes Help
Each recipe supplies a blend of vitamin C (peppers, pineapple, tomatoes), antioxidants (carrots, turnips, berries of the diet), omega‑3 fatty acids (sardines), and gut‑friendly probiotics (ricotta). Together they support immune function, reduce inflammation, and help the body flush out toxins—perfect allies during the cold season.