Posted on: December 20, 2019 at 12:48 am

Winter is here and that means the flu season is on the rise. With the drop in temperature and the cold air spreading germs, many of us are already feeling run down. Maybe some of us are sniffling while others have a sore throat. Oftentimes, these symptoms are not strong enough for us to miss a day at work to rest up, but they are a painful nuisance all the same. Instead of suffering through the day, try cooking this soup recipe which can boost your immune system and relieve your symptoms.


Health Benefits of Garlic

Garlic contains allicin, a compound that is known for anti-microbial, antiviral, anti-fungal, and antioxidant properties. It also affects the body by lowering blood pressure, supporting the digestive, circulatory, and immune system.

Garlic can also:

  • regulate high blood pressure,
  • fight allergies,
  • diminish plaque from the arteries,
  • regulate blood sugar levels,
  • expel parasites,
  • reduce inflammation,
  • help prevent weight gain,
  • treat sore throats,
  • and soothe upper respiratory tract infections.

Garlic is a vital source of vitamins and nutrients that can combat cold and flu symptoms. Researchers have conducted a twelve-week, double-blind, placebo-controlled study, testing the potency of allicin powder on cold symptoms. The results showed that the powder reduced the symptoms by over 50%.

Health Benefits of Ginger

Ginger has been used for centuries to cure colds, fevers, digestive issues, and other conditions. It is also a potent anti-inflammatory, and effective in soothing arthritis. Many studies have proven its effectiveness in treating nausea and vomiting as well. Researchers have proved that ginger contained antioxidant, antimicrobial, and antifungal properties, which are helpful when curing cold and flu symptoms.

Flu-fighting Ginger And Garlic Soup

Here is a recipe that combines these two superfoods into a soup, and is bound to alleviate the symptoms of colds, flu, and sinus infections. Click here if you are interested in other recipes with garlic and ginger.

Flu-fighting Ginger and Garlic Soup | The Creative Palate

Flu-Fighting Ginger and Garlic Soup


  • 4 green onions, finely sliced
  • 1/4 cup grated root ginger
  • 2 cloves of garlic, peeled and finely diced
  • 7 cups of chicken broth or stock (or vegetable stock for vegans)
  • 1 finely diced medium-hot chili pepper


  1. Place the onions, garlic, and ginger in a large pot and gently saute on low heat for 2 minutes.
  2. Add the stock or broth and bring the soup to the boil.
  3. Gently simmer until all the ingredients are softened.
  4. Add the chopped chili pepper and simmer for 5 minutes before serving with warm, crusty bread


  • If you are not a fan of spicy food, swap out the chili pepper for a sprinkling of cinnamon for other health benefits.
  • For a heartier soup, add carrots and butternut squash to the pot. Allow them to simmer until softened and then puree the soup.
  • If you want to turn the cold-fighting benefits of this soup into a full meal, add sliced mushrooms, chopped broccoli, and cubed organic chicken cutlets into the pot. For vegan options, add beans instead of chicken. Add some wild rice or quinoa into the individual bowls and you have an easy and flu-fighting meal!

Shared with permission from our friends at The Creative Palate.

Sarah Schafer
Founder of The Creative Palate
Sarah is a baker, cook, author, and blogger living in Toronto. She believes that food is the best method of healing and a classic way of bringing people together. In her spare time, Sarah does yoga, reads cookbooks, writes stories, and finds ways to make any type of food in her blender. Her blog The Creative Palate shares the nutrition and imagination of her recipes for others embarking on their journey to wellbeing.

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