The minute the weather begins to change, many of us come down with some illness or the other, usually a cold, flu or stomach infection. It’s not the new season that is to blame; it’s the change in the air pressure and temperature that’s responsible for lowering our collective immunity. The monsoons in particular, bring along a lot of humidity and dampness which act as contributing factors. However, with the right choice of foods, you can still take steps to prevent getting sick when the weather is in flux.  Check out these immunity boosting recipes for the monsoons that’ll keep you hale and hearty all season long.

Immunity Boosting Recipes for the Monsoons

1. Lemon Ginger Tea

Many of us are used to the habit of drinking a glass of warm water with lemon in the morning, but when the monsoon arrives, it’s better to replace your usual lemon water with this more fragrant concoction. Lemon and ginger are both immunity-superfoods, making this a super-immunity recipe!

Recipe:

• Peel 1/2 inch piece of ginger and slice. Slice 1/2 a small lemon.
• Put the ginger and lemon in a cup.
• Heat 1 cup of water and turn it off once it boils.
• Pour over the lemon and ginger in the cup. Cover and let it rest for 10 minutes.
• Taste it and let it rest for some more time if required.
• Strain or drink as it is.

2. Oatmeal with Nuts and Seeds

Oats is a healthy food to have all year round. When it rains, make the most important meal of the day a super crunchy one with oatmeal topped with almonds and pumpkin seeds, both of which are rich in Manganese, Phosphorous, Magnesium and Copper.

Recipe:

• Cook 3 tbsp of oats in 1/2 to 1 cup milk of your choice till mushy.
• Add sweetener or honey.
• Top with 1 tbsp of slivered almonds, 1 tbsp pumpkin seeds and fruit of your choice.

3. Chicken Pasta Soup

Everyone knows that chicken soup is comforting – even for the soul! It’s great for a wet, rainy night and the addition of ginger, garlic and turmeric takes its healing power to another level.

Recipe:

• Put 1/4 kg chicken in a large pot with 4 cups chicken stock. Add in 2 sliced carrots, half a sliced onion, the juice of 1 lemon and 3 cloves of garlic, crushed. Season with salt, pepper and thyme.
• Cover and cook till chicken is tender.
• Take out the chicken pieces and toss in 100 g of pasta. Cook the pasta till just cooked. Meanwhile, shred the chicken.
• Return the chicken to the pot.

4. Pumpkin Soup

Pumpkins have traditionally been consumed during cold and wet seasons, like winter and monsoons. The vitamins, magnesium, potassium and antioxidants make this an ideal healing food. When combined with garlic and chicken stock, you get a super-soup for immunity.

Recipe:

• Put 1/2 kg pumpkin cubes (without seeds) in a large pot with 1/2 a sliced onion and 2 cloves of garlic. Pour in 1 and 1/2 cups of chicken stock and 1/2 cup of milk. Cook till the pumpkin is soft.
• Blend the contents of the pot to a smooth mixture. Season with salt and pepper. Add a tablespoon of cream for garnish.

5. Broccoli Mushroom Stir Fry

Mushrooms contain Ergothioneine, an antioxidant that boosts the immune system. They are also rich in natural antibiotics and make Vitamin D when exposed to sunlight, something most people lack in the rainy season. Broccoli, on the other hand, contains Vitamins A and K which help to metabolize Vitamin D.

Recipe:

• Heat oil in a wok, add 1/2 a chopped onion and fry for a minute. Add  a cup of sliced mushrooms and  fry on medium heat.
• Add a cup of broccoli florets and fry on high heat for a short while, till just done. Toss with 1/2 tbsp soy sauce and season with salt and pepper.

6. Crunchy Topped Yogurt

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During monsoons, one of the body systems most likely to be hit is the digestive system. Hence, it only makes sense to strengthen the gut with probiotics, preferably naturally occurring ones like yogurt. Topping it with nuts and seeds takes up its nutritional value while adding a tasty crunch.

Recipe:

• Put a cup of yogurt in a large bowl/glass. Scatter crushed muesli, chopped almonds and assorted seeds on top.
• Add fruit of your choice, like banana or apple. Drizzle honey if required.

Try out these recipes over the coming weeks and watch yourself get stronger and feel better – even if it’s pouring cats and dogs outside!