The flu is back in full force this season and just when I thought I could avoid it, it hit me. The coughs, aches and fevers have left me immobile in bed feeling sorry for myself. To me, maintaining a healthy diet during sickness that supports the immune system is crucial. However, often in such situations, many of us either have too little appetite leading to an insufficient caloric intake, or crave sugar laden ‘comfort foods’ that can hamper our body’s efforts to fight infection.

Here I share with you my mum’s first line of treatment and my favorite comfort food since I was a kid- vegetable minestrone soup. This soup recipe is rich in flavour, packed with immune boosting vegetables, providing our bodies with the nutrients and hydration they need to repair and strengthen our immunity.

I selected the following vegetables for the soup, although you can substitute for whatever you have in your fridge (e.g. green beans, cauliflower, broccoli, spinach – any colourful vegetables will do!) for a quick hassle-free meal.

Try this recipe whether you’re fighting off an illness or in need for a weeknight winter warmer.

Ingredients (serves 1)

• 1 carrot (anti-inflammatory and immune booster, rich in vitamin A & C)
• 1 celery stick (antioxidant and anti-inflammatory, also rich in dietary fiber)
• 1 courgette (low calorie, rich in vitamin C and potassium, as well as soluble fiber to stabilize blood sugar levels)
• 1/2 fennel (rich in anti-inflammatory phytonutrients; antibacterial properties from vitamin C)
• 4 fresh cherry tomatoes or 2 teaspoons of tomato purée (rich in vitamin A & C)
• 1 clove of garlic (antimicrobial and anti-inflammatory effects due to active ingredient, Allicin)
• 1/2 onion (antimicrobial and anti-inflammatory effects due to active ingredient, Allicin)
• Herbs such as oregano and parsley (high ORAC (antioxidant) value)
• 100g silken tofu (cut into small cubes) (supports body’s protein requirements during illness to make disease-fighting antibodies)

Directions

1. In a pan, heat a teaspoon of olive oil; add garlic and sauté for 1 minute on low heat
2. Add finely chopped onions and sauté until the onions turn transparent (approx. 1 minute)
3. Add all chopped vegetables (carrot, celery, courgette, fennel, tomatoes etc.) and sauté together to infuse them with garlic and onion flavour
4. Add 4 cups (500ml) of water and bring it to boil; simmer for 15 minutes on low/medium heat.
5. Add cubed tofu and boil for a further 2 minutes
6. Sprinkle with salt, pepper, oregano and parsley to taste
7. Serve with 2 slice of wholegrain bread. Rye is my favorite – an excellent source low GI carbohydrate to support the extra energy levels I sure need while I’m sick and to speed up recovery