Overview
Respiratory conditions, whether acute infections like bronchitis or chronic ailments such as COPD, benefit from a diet rich in mucolytic, anti‑inflammatory and immune‑supporting foods. Below you’ll find a series of flavorful, easy‑to‑prepare recipes that target lung health without sacrificing taste.
Key Food Groups for Lung Wellness
- Allium vegetables – onions, garlic, leeks, and shallots contain natural expectorants that help clear mucus.
- Root vegetables rich in vitamin A – carrots, pumpkin, and sweet potatoes support the regeneration of respiratory lining.
- Citrus and other vitamin C fruits – oranges, lemons, kiwis, strawberries, blueberries and pineapples provide antioxidant and anti‑inflammatory protection.
- Omega‑3‑rich fatty fish – salmon, sardines, mackerel, tuna and anchovies reduce inflammation throughout the airways.
- Natural sweeteners – honey and propolis act as gentle cough suppressants and soothe irritated throats.
- Whole‑grain legumes and cereals – high in soluble fiber, they aid overall digestion and reduce systemic inflammation.
Recipes
Carrot, Ginger & Apple Soup
A silky blend of sweet carrots, tangy apple and warming ginger makes a perfect lung‑clearing starter.
Ingredients (serves 4)
- 900 g carrots, peeled and sliced
- 1 large apple, cored and diced
- 2 tsp freshly grated ginger
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 1 stalk celery, diced
- 800 ml vegetable broth
- 3 Tbsp extra‑virgin olive oil
- 2 tsp dried oregano
- Pinch of sea salt
Method
- Sauté onion, garlic and celery in olive oil until the onion turns translucent.
- Add carrots and apple; stir for a minute.
- Pour in the broth, bring to a boil, then simmer 20 minutes until vegetables are tender.
- Blend everything until smooth, season with oregano and salt, and serve hot.
Classic Onion Soup
Rich caramelized onions create a fragrant broth that helps loosen mucus and supports overall lung function.
Ingredients (serves 4)
- 1.5 L vegetable stock
- 3 scallions, sliced thin
- 12 slices whole‑grain bread, toasted
- 1 clove garlic, minced
- Grated cheese (e.g., Gruyère) for topping
- 2 Tbsp olive oil
Method
- Heat olive oil in a pot, add sliced scallions and garlic, and sweat until golden.
- Pour in the vegetable stock, bring to a gentle boil, then simmer 20 minutes.
- Place toasted bread slices in oven‑proof bowls, ladle hot soup over them, and sprinkle with cheese.
- Bake briefly until cheese melts, then serve immediately.
Black‑Garlic Hake Fillets
Black garlic offers a sweeter, antioxidant‑packed alternative to regular garlic, enhancing defense mechanisms in the respiratory tract.
Ingredients (serves 4)
- 4 hake fillets
- 1 clove black garlic, mashed
- 1 small onion, diced
- ½ Tbsp cornstarch
- 250 ml fish stock
- 2 Tbsp olive oil
- Salt to taste
Method
- Sauté onion in olive oil until translucent, then stir in mashed black garlic.
- Sprinkle cornstarch, mix quickly, and gradually whisk in fish stock.
- Simmer until the sauce thickens, then season lightly.
- Pan‑sear hake fillets for 2‑3 minutes per side and drizzle with the black‑garlic sauce before serving.
Stewed Green Soy Beans
This plant‑based stew blends soy, lean chicken, and root vegetables for a protein‑rich, fiber‑dense bowl that supports steady blood sugar and reduces inflammation.
Ingredients (serves 4)
- 300 g green soy beans (soaked 10 hours)
- 150 g chicken breast, cubed
- 1 large onion, quartered
- 1 leek, sliced
- 3 garlic cloves, minced
- 5 small carrots, sliced
- 2 Tbsp extra‑virgin olive oil
- Salt, pepper and preferred herbs
Method
- In a large pot, heat olive oil and add onion, carrots, leek and garlic; sauté 5 minutes.
- Add chicken pieces, season, and cook until lightly browned.
- Cover with water, bring to a boil, then simmer 30 minutes.
- Stir in the pre‑soaked soy beans and continue cooking another 30 minutes until tender.
- If desired, blend a portion of the vegetables into a puree and return to the pot for a creamier texture.
Lemon‑Marinated Anchovies with Herb Sauce
Fresh anchovies provide omega‑3s that calm airway inflammation, while lemon and garlic add a bright, antimicrobial boost.
Ingredients (serves 4)
- 32 fresh anchovy fillets
- 1 head lettuce, shredded
- 1 scallion, thinly sliced
- 4 garlic cloves, minced
- Juice of 2 lemons
- Flour for light coating
- Olive oil for frying
- Pinch of salt
Method
- Spread lettuce on a serving platter.
- Rinse anchovies, remove heads and innards, then pat dry.
- Marinate the fillets with lemon juice, minced garlic and a sprinkle of salt for 10 minutes.
- Lightly dust anchovies with flour and shallow‑fry in olive oil until crisp.
- Place the golden anchovies over the lettuce, drizzle any remaining lemon‑garlic mixture, and serve immediately.
