If you’ve been following me on Instagram, you might already know—I got hit by the flu. And by “hit,” I mean full-on body-slammed. For two weeks, I’ve been down and out, with a headache that felt like it had its own heartbeat and a brain so foggy it might as well have been underwater. But sitting still isn’t exactly my thing, so here I am, typing this newsletter, ready to share all the natural flu remedies I wish I had remembered before this truck of a virus ran me over.
Flu season is here, and everywhere I look, people are falling like dominos. Now, I’m not knocking ibuprofen or paracetamol (is that what you English-speaking folks call it?), but there are some incredible natural remedies out there to keep your immune system strong. Think of these as more preventative than curative like, if only Captain Hindsight had reminded me to take my ginger shot every morning.
Oh, and while we’re talking about recipes, I’ve got a special one tucked away at the end of this newsletter for my paid subscribers. If you’re into bold flavors, crispy tofu, and a zingy side salad, you’re going to love it. Hint: it’s Korean-inspired and completely addictive.
Ginger shots, especially those with turmeric, are like a little wellness boost in a tiny bottle. Here’s the deal: ginger is a great when it comes to fighting inflammation and giving your immune system a helping hand. It’s got compounds called gingerols, which are basically little warriors against soreness, bloating and even that annoying sniffle you get during flu season.
Add turmeric into the mix, and you’re stepping it up. Turmeric contains curcumin, a powerful antioxidant and anti-inflammatory compound. It’s known for supporting joint health, calming down inflammation and even giving your skin a glow. Bonus: turmeric might even boost your mood!
Now, why a shot? Well, it’s a quick, concentrated way to get all those benefits without needing to chop, brew, or cook. Plus, the zing from the ginger wakes you up better than a cup of coffee (okay, maybe not better, but differently).
Now let’s get to how to make these shots.
Ginger-Turmeric Shots Recipe (for 8 shots)
Ingredients:
200g fresh ginger, peeled
40g fresh turmeric, peeled (or 2 tsp ground turmeric)
2 lemons, juiced
2 oranges, juiced
2 tsp black pepper (optional, for better absorption of turmeric)
2-4 tbsp maple syrup (optional, for sweetness)
1/2 cup water (adjust for desired consistency)
Method:
Peel the ginger and turmeric (gloves recommended for turmeric to avoid staining). Chop into smaller pieces for blending or juicing.
Blend or Juice
Blender Method: Add ginger, turmeric, lemon juice, orange juice, black pepper, maple syrup (if using), and water to a blender. Blend until smooth.
Juicer Method: Juice the ginger, turmeric, and citrus fruits. Stir in black pepper and maple syrup if needed.
For a smoother shot, strain the blended mixture through a fine-mesh sieve or cheesecloth into a bowl or measuring jug.
Pour the liquid into a bottle or small jars. Keep refrigerated and shake well before serving.
Serve in small shot glasses. These will stay fresh in the fridge for up to 5 days.
Pro Tips:
If you prefer milder shots, add more water or orange juice.
Freeze extra shots in ice cube trays for convenient grab-and-go portions.
For extra immunity, toss in a teaspoon of ground cinnamon or a pinch of cayenne.
Useful Tools
Glass shot bottles
I use these for my shots. Easy to clean and perfect for 1 shot.Ideal for blending ginger and turmeric smoothly. You could alternatively use a bigger blender for more shots!
* These are affiliate links. I only link products that I use myself and get a commission if you buy it. It doesn’t cost you anything extra.
5 Ways to Stay Flu-Free
Now, let’s talk about keeping the flu away in the first place. Here’s how I try to stay strong (when I remember):
1. Get More Vitamin C
Vitamin C plays an important role in supporting your immune system. It helps increase white blood cell production, which is your body’s first line of defense against infections. It’s also an antioxidant, protecting your cells from harmful free radicals.
Where to find it: Citrus fruits like oranges, grapefruits, and lemons are classics, but don’t overlook bell peppers, kiwis, and strawberries.
How much you need: The recommended daily intake for adults is 75–90 mg. However, during flu season, including a variety of Vitamin C-rich foods can give your immunity an extra edge.
Scientific backing: Research shows that adequate Vitamin C can shorten the duration of colds and may even reduce the severity of symptoms (source).
Pro tip: Eat Vitamin C-rich foods fresh or lightly cooked. Heat can reduce the amount of Vitamin C in foods.
2. Stay Hydrated
Water does more than just quench your thirst. It helps maintain your body’s natural defenses, like keeping your mucous membranes moist (never heard of this before diving into it this week). These membranes trap bacteria and viruses before they enter your body.
How it works: Staying hydrated ensures proper circulation, so your immune system can deliver nutrients to where they’re needed. It also helps flush toxins out of your body.
What counts: Water, herbal teas, and water-rich foods like cucumber and watermelon all contribute to hydration.
What to avoid: Alcohol and too much caffeine can dehydrate you, so balance them with extra water.
3. Eat Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are packed with vitamins and antioxidants that help your immune system stay in top shape.
Why it matters: These greens are high in Vitamins A, C, and K, as well as minerals like folate and magnesium, all of which are important for immune function.
Scientific support: Studies suggest that diets rich in vegetables, particularly leafy greens, can improve immune response and reduce inflammation (source).
How to enjoy them: Add greens to smoothies, stir-fries, or soups, or enjoy them raw in salads.
Pro tip: Pair leafy greens with a source of healthy fat (like avocado or olive oil) to enhance nutrient absorption.
4. Add Fermented Foods
Your gut plays a critical role in supporting your immune system. Fermented foods contain probiotics, which are live bacteria that promote a healthy gut microbiome. A balanced gut helps your immune system respond to pathogens effectively.
What to eat: Kimchi, sauerkraut, kombucha, and plant-based yogurts with live cultures.
Why it works: A healthy gut supports immune regulation, helping your body fight off infections more efficiently. Prebiotic foods like garlic, onions, and bananas feed these good bacteria, enhancing their effects.
Pro tip: Check labels for "live and active cultures" to make sure you’re getting the real benefits.
5. Add Zinc to Your Diet
Zinc plays a crucial role in supporting your immune system by aiding in the development and activation of certain immune cells. It’s also been shown to reduce the duration of colds.
Where to find it: Pumpkin seeds, lentils, chickpeas, quinoa, and tofu are great plant-based sources of zinc.
How much you need: The recommended daily intake is 8 mg for women and 11 mg for men.
Scientific evidence: Research has shown that zinc can reduce the duration of colds by up to 33% when taken within 24 hours of the first symptoms (source).
Pro tip: Pair zinc-rich foods with a source of Vitamin C to maximize immune benefits.
Weekly Recipe Roundup
This week, I stumbled on some absolute gems from other foodies, and I couldn’t keep them to myself. So here’s a little spotlight on my favorite finds. If you’re looking for recipe inspiration, these are worth checking out:
Vegan Matcha Cheesecake by Ben Rebuck
This one stopped me in my scrolling tracks. Silken tofu as a cheesecake filling? Genius. As someone who’s not a natural baker, this recipe feels approachable and kind of foolproof (famous last words, but I’m hopeful).
Pasta alla Vodka by FitGreenMind
Busy week? This recipe gets it. Creamy, comforting, and quick—everything I need on a hectic Tuesday night. I’ll probably double up on the chili flakes because, you know, spice is life.
Maple Glazed Carrots & Whipped Ricotta by ThatVeganBabe
Holidays are coming, and this recipe screams “easy but fancy.” The carrots are caramelized perfection, and the whipped ricotta? Packed with protein. It’s a dish that looks like effort but doesn’t actually take much. My kind of recipe.
Cheesy Scalloped Potatoes by JustinCooksGood
Potatoes, cheese, and a dish that feeds a crowd? Yes, please. This is the ultimate cozy side for Thanksgiving—or honestly, just a random Wednesday. Bonus: it’s deceptively simple to make.
Alright, this is where things get exciting. I couldn’t end this week’s newsletter without giving you a little teaser for a recipe that’s quickly become a personal favorite. Not a paid subscriber yet? You’re missing out on exclusive recipes like this one every week! Your support is what keeps this space alive!
Korean Baked Tofu with Spicy Cucumber Salad
Let me tell you, this Korean Baked Tofu is a flavor-packed dream. It’s spicy, sweet, savory, and just crispy enough to keep you coming back for more. Pair it with a refreshing cucumber salad and tangy kimchi, and you’ve got a meal that hits all the right notes.
Here’s what you’ll need:
For the Korean Baked Tofu
1 block firm tofu, pressed and cubed
2 tbsp cornstarch
2 tbsp soy sauce
2 tbsp gochujang (Korean chili paste)
1 tbsp sesame oil
2 tbsp maple syrup
2 garlic cloves, minced
1 tsp grated ginger
For the Spicy Cucumber Salad
2 cucumbers, thinly sliced
1 tbsp gochugaru (Korean chili flakes)
1 tbsp rice vinegar
1 tsp sesame oil
1 tsp sugar
Pinch of salt
Sesame seeds
Sides
Cooked rice
Store-bought or homemade kimchi
How to Make It
Bake the Tofu
Preheat your oven to 200°C (400°F). Toss tofu cubes in cornstarch, then bake on a lined tray for 25 minutes, flipping halfway.Make the Sauce
Mix soy sauce, gochujang, sesame oil, maple syrup, garlic, and ginger in a bowl. Toss baked tofu in the sauce, then return to the oven for 5–7 minutes.Prepare the Cucumber Salad
Combine cucumbers, gochugaru, rice vinegar, sesame oil, sugar, and salt. Toss well and sprinkle with sesame seeds.Plate It Up
Serve the sticky tofu over rice with cucumber salad and kimchi. Garnish with sesame seeds and extra sauce.
Thanks for hanging out with me in this little corner of the internet today. I know flu season can feel like trying to avoid getting hit while keeping life moving. But hopefully, these tips remind you that taking care of your health doesn’t have to be complicated. A little extra citrus here, some greens there and maybe a jar of kimchi in the fridge can go a long way.
Thanks for reading again! If you make these ginger shots or that delicious Korean Baked Tofu, tag me on Instagram! I’d love to see you create the recipes.
Much love,
Joris