The air is undeniably crisper; a chilled wind creeps under the back window. Classmates and colleagues show up with runny noses, and public spaces transform into breeding grounds for cold viruses and the ever-terrifying flu. Succumbing to sickness, however, doesn’t have to be your fate. We’ve collected three immunity-strengthening recipes to shield you from the upcoming sniffle season. 

APPLE GREEN TEA TURMERIC TONIC

“Being prepared is the most important thing,” says holistic chef and certified healing foods specialist Shelley Alexander. “Food is something you can do to stay healthy on a daily basis.”

One of Alexander’s favorite healthy concoctions is a warm elixir that combines turmeric, green tea, ginger, and lemon juice, among other ingredients, for a serious antioxidant and anti-inflammatory boost. The zingy drink lasts over a week if refrigerated and covered. The easy-to-follow recipe can be found on her health blog, A Harmony Healing. She also recommends fermented foods for more balanced gut health, as well as any dishes with lots of vitamin D or amino acids.

“I always make sure all my recipes are delicious,” Alexander says. “Because if they don’t taste good—even if they’re healthy—you won’t want to eat them.”

Photo by Shelley Alexander

MUSHROOM BROTH

Medicinal foodies have long hailed mushrooms for their health benefits. Over 270 different species, with an abundance of unique nutrients and antioxidants, offer wide-ranging curative properties. Beyond bolstering immunity, the fungi actually work to “train” the immune cells and pacify an overactive response, according to Dr. Isaac Eliaz, an integrative medical doctor and licensed acupuncturist. Reishi, maitake, and shiitake in particular are recommended for sickness-fighting.

Mushroom broth takes these medicinal properties and imbeds them in a warm, versatile soup base. This recipe, produced by Real Food Outlaws, goes step by step through infusing, boiling, and straining.

“Mushroom broth is a delicious way to include beneficial mushrooms in your diet,” Eliaz told Sierra in an email. He suggests adding herbs like thyme and oregano for more flavor and a little extra immunity boost.

Photo by YinYang/iStock

ASPARAGUS WALNUT BISQUE

Since ancient times, asparagus has been praised as an aphrodisiac—even written about in Greek poetry. Turns out the sturdy green stalks have sickness-staving qualities, too. Chock-full of glutathione, along with a variety of other vitamins and nutrients, asparagus contains strong antioxidant and inflammation-reducing properties. Sprinkle a handful of walnuts (dubbed “the superheroes of the nut world” by Time magazine) on top, and voilà, cold viruses don’t stand a fighting chance. Served hot, the thick soup is a perfect complement to most warm meals. Though local asparagus is harvested during the springtime, freezing is always an option for seasonal purists.

Check out chef Noah Zonca’s asparagus walnut bisque dish here.   

Photo by TeodoraDjordjevic/iStock