10 Bowls, Smoothies, and Snacks That Will Soothe Your Symptoms This Cold and Flu Season

Like other green teas, matcha contains a high concentration of catechins, antioxidants that have been shown to help fight viruses. With just three ingredients, this green smoothie is simple to make and gets an extra nutritional boost from banana.

Get the recipe: vegan banana matcha smoothie

Your mom was right: warm fluids can help ease congestion from colds and flu. This recipe can be made in a slow cooker, making it the perfect choice for days when you're too sick to get off the couch.

Get the recipe: slow cooker chicken wild rice soup

The almonds and pumpkin seeds in this sweet and salty snack are packed with selenium and zinc, which have been shown to support the immune system and reduce inflammation. If that isn't enough, it can also be made entirely in your slow cooker.

Get the recipe: roasted chickpea snack mix

This chia pudding can be made the night before, buying you a few extra minutes of sleep in the morning. If that doesn't make you feel better, the blend of spices might — it includes cinnamon, which has antimicrobial properties to help support your immune system.

Get the recipe: turmeric carrot chia pudding

Smoothies are a simple way to get nutrients when you're feeling under the weather. Both pineapple and ginger are known to ease digestion, and ginger has the added benefit of soothing achy muscles.

Get the recipe: pineapple ginger smoothie

This hearty vegetarian soup is made in a slow cooker, but with its assortment of vegetables and curcumin-rich turmeric — a natural anti-inflammatory that's been shown to ease aches as effectively as ibuprofen — it won't take nearly that long for you to find relief.

Get the recipe: slow cooker rice soup with vegetables

When you can't muster the strength for a full meal, try dipping some veggies in this spicy (and healthy) twist on everyone's favorite Mediterranean dip. It's ready in just five minutes, and we don't need we remind you that ginger and turmeric are among the most beneficial spices.

Get the recipe: ginger and turmeric hummus

The same ingredients that give this dish its unique blend of flavors will help bring you back to life. There are cinnamon and turmeric, but also molasses, which is packed with energy-boosting iron.

Get the recipe: oat and hemp strawberry crumble with baked strawberry jam

This superfood bowl contains chia and hemp seeds, which are rich in protein, fiber, and healthy fatty acids . . . but what's really healing? It's warm and delicious.

Get the recipe: chia and hemp seed superfood oatmeal

The spinach that gives this drink its signature color is loaded with iron, which helps restore your energy. The honey in this recipe can help soothe coughs and sore throats, too.

Get the recipe: creamy green smoothie