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3 Easy and Healthy Recipes to Cook When You Feel Sick | RMHP Blog

3 Easy and Healthy Recipes to Cook When You Feel Sick | RMHP Blog



3 Go-To Recipes for the Cold and Flu Season

Cold and flu season is officially here. It’s important to maintain a nutritious diet even when you’re sick so your body has the strength it needs to recover. Try one of these three easy and healthy recipes the next time you’re feeling under the weather.

1. Heirloom Tomato and Zucchini Salad

When you aren’t feeling well, prepare this quick and easy tomato and zucchini salad. Tomatoes are packed full of many nutrients, including vitamin C, which can boost your immune system.


  • 7 large heirloom tomatoes, cut into wedges
  • 3 medium zucchini, thinly sliced
  • 2 medium sweet yellow peppers, thinly sliced
  • ⅓ cup cider vinegar
  • 3 Tablespoons olive oil
  • 1 Tablespoon sugar
  • 1½ teaspoons salt
  • 1 Tablespoon basil
  • 1 Tablespoon parsley
  • 1 Tablespoon tarragon


To prepare the dressing, combine the vinegar, oil, sugar, and salt in a small bowl. Whisk until blended. Add the basil, parsley, and tarragon to this mixture and stir. In a large bowl, combine the tomatoes, zucchini, and peppers. Drizzle the dressing over the vegetables and toss until evenly coated.

2. Creamy Corn and Vegetable Soup

A warm bowl of soup can cheer you up when you aren’t feeling your best. Satisfy your taste buds with this mouthwatering creamy corn and vegetable soup, which takes less than 30 minutes to prep and cook.


  • 4 cups fresh corn kernels
  • 1 onion, diced
  • 1 red bell pepper, seeded and diced
  • 1 zucchini, diced
  • 2 plum tomatoes, seeded and diced
  • 2 cups low-sodium chicken or vegetable broth
  • 2 cups nonfat milk
  • 1 Tablespoon olive oil
  • lack pepper
  • ½ cup basil leaves, chopped


Blend the milk and half of the corn in a food processor until smooth. Set this aside. Heat the olive oil in a soup pot over medium-high heat. Add the onion, zucchini, and bell pepper to the pot. Cook for about five minutes or until the vegetables are tender, stirring occasionally. Add the broth and remaining corn and bring to a boil. Pour the pureed corn and milk mixture into the pot and cook until warmed, but not boiling.

Season with salt and pepper. Top with chopped basil leaves.

3. Blueberry and Yogurt Parfaits

Blueberries are low in calories but high in nutrients, which is why they are considered a superfood. Start your day off with one of these parfaits so your body has the nutrients it needs to help fight off an illness.


  • 1½ cups fresh blueberries
  • 2 Tablespoons raw sugar
  • 1 lime, zested
  • 2 Tablespoons lime juice
  • 2 cups Greek yogurt*
  • 1 cup granola

*If eating dairy products tends to increase your mucus production, replace Greek yogurt with a non-dairy yogurt, such as coconut milk or almond milk yogurt.


Put the blueberries, sugar, lime zest, and lime juice in a bowl. Toss to combine. Let this sit for approximately 20 minutes. Add the Greek yogurt in a small bowl. Top with granola and blueberries before serving.