5 Tips for Recovering from the Flu {w/Recipe}

Although I am still missing the warmer weather, I do admit to loving this time of year. We recently had a couple of major snowfalls and the ground and trees are blanketed in a thick, white luxurious coat. This is a great time to get out of the house and go for a long walk in the crisp, clean air.

Even though we’re a month into the new year, for me, it always feels like it is a fresh start.  With the end of the warmer weather, our lives seem to reset and we get back to a more “normal” routine. In many ways, it feels like a new beginning, so what’s not to love?

Well…there is one major thing not to love and that’s the dreaded cold and flu season!

Despite our best efforts, many of us will be forced to admit defeat and retreat to our couches with a healthy supply of tissues. If this happens to you or someone in your family, there are things you can do to feel better and get back on your feet sooner.

5 Tips for Recovering from the Flu

1.) Drink plenty of fluids –

Fluids fuel your immune system by helping move important proteins around your body. We’re also losing a lot of them in the form of mucous or sweat when we have the flu, so do your best to drink a lot of tea, soup or water.

2.) Cancel your caffeine and alcohol consumption –

Caffeine and alcohol are diuretics that may work against your efforts to stay hydrated. Try skipping your morning coffee or glass of beer/wine with dinner to make it easier to stay hydrated.

3.) Consume foods with the right vitamins and minerals –

Getting the vitamins and minerals we need is crucial and eating foods that contain them is the easiest way to start. Vitamin C (sweet peppers, strawberries, oranges, etc.), zinc (fish, beef, beans, etc.) and Vitamin A (milk, eggs, carrots, etc.) contribute to good immune and overall health.

4.) Stay well rested –

The flu takes a lot out of us, so getting plenty of rest will help with recovery. If you have tired and sore muscles, it’s your body’s way of telling you it’s a good idea to stay at home to not only rest up but curb the spread of illness.

5.) Avoid the flu altogether –

The flu shot is still your best way to avoid the flu, so stop in at your closest Atlantic Superstore and get vaccinated today.

While maintaining a healthy diet is important to help prevent the flu, if you’re one of the unlucky ones that catch it, it’s just as important to consume nutrient-rich foods to help get through the recovery process.

One of my family’s favourite foods to eat when we’re not feeling 100% is this, Hearty Vegetarian Quinoa Chili.

Not only is it low-fat, low sodium and high in fibre, the onion also provides vitamin C and flavonoids (quercetin) which inhibit inflammation. The beans contain zinc, which helps maintain a healthy immune system and lessen the symptoms of a cold and the tomatoes also contain vitamin C and protect against infection. This healthy vegetarian chili is sure to satisfy your appetite thanks to quinoa which is a complete source of protein.

5.0 from 6 reviews
Hearty Vegetarian Quinoa Chili
Recipe type: Main
Serves: 8
  • 4 tsp (20 mL) olive oil
  • 2 cups (500 mL) roughly chopped cremini mushrooms (6 oz/180 g)
  • 2 onions, diced
  • 1 jalapeno, finely chopped
  • 2 tbsp (25 mL) chili powder
  • 1 can (796 mL) PC Blue Menu Diced Tomatoes
  • 1 can (540 mL) PC Blue Menu 6 Bean Medley, drained and rinsed
  • ½ cup (125 mL) PC Organics Quinoa
  1. In large saucepan, heat oil over medium heat. Cook mushrooms and onions for 12 to 14 minutes, stirring often, or until golden. Stir in jalapeno and chili powder; cook 1 minute longer, stirring frequently. Stir in diced tomatoes and juices, beans, quinoa and 1 cup (250 mL) water. Bring to a boil. Reduce heat to medium-low, cover and cook for 20 minutes or until quinoa is tender.
  2. Serve garnished with PC Blue Menu Yogurt Spread and chopped fresh coriander, if desired.
Seed the jalapeno first if you like a milder chili; leave the seeds in if you like things hot.

Not sure what you should be eating? Make an appointment with one of the in-store Registered Dietitians at your local Atlantic Superstore.  They can help you throughout cold and flu season by providing information on nutrient-rich foods and recipes, like the one above, that help support good overall and immune health.

From the food aisle to the in-store Registered Dietitians and the pharmacy team, your local Atlantic Superstore has all the products to help you maintain good health throughout the cold and flu season.

What’s your family’s go-to meal when they’re sick?

What foods do you pile your cart with during flu season?

PIN IT – 5 Tips for Recovering from the Flu


  1. Good to keep in mind. I just hate when I get sick. I love chili, so I need to try this for sure.

  2. I’ve just had a really bad cold! I bet I’d have recovered much faster if I had had a chance to read this article earlier. These are some awesome tips, especially for winter! :)
    Natalia recently posted…With passion in your kitchen: instant noodle saladMy Profile

  3. Chelle Dizon says

    They say Prevention is better than cure right. I absolutely love these list and agree to drink more fluids.

  4. Although I live in sunny Florida, we still have to deal with cold and flu season. The office I work in is a breeding ground for germs! I get my flu shot every year. And if I still happen to get some type of illness, I get fluids into me like a boss (all I want when I am sick is ramen!) I hope everyone stays healthy!!!

  5. Very good tips right here – but I must admit, I am most excited to try this quinoa chilli recipe – I love quinoa, and I have never had a chilli quite like this. Sounds delicious.

  6. My husband has been sick this week. I’m all about trying anything that helps him to feel better.
    Heather recently posted…Free Printable Editorial Calendar for Bloggers – First Quarter 2019My Profile

  7. My son has missed school all week due to the flu and having high fever which is so not fun I wish I could make him eat but he is totally not interested. He was vaccinated but still got it.

  8. The Flu is definitely going around so I appreciate you sharing. I think it’s so important to stay on top of it.

  9. Great tips, we have been sick a lot this season. For us the best is chicken soup or chili, rest, lots of fluids and thyme cream!

  10. The flu hit our home bad this season!! UGHH i hate it so muchhhhh Thanks for sharing these tips

  11. Dalene Ekirapa says

    Flu can be very devastating! I am a fan of drinking a lot of hot fluids when I’m having a flu; lemon water has to be my favorite.

  12. I had to save this recipe because I am one of those people who quickly get infected. And, I am always on the lookout for natural remedies too.

  13. Lots of tea with honey and lemon is definitely on the list of things I use. And then maybe NyQuil if it’s really bad in the cold area. These are definitely good tips to recovering.
    David Elliott recently posted…The Other Mother: 6 Ways To Handle That Re-victimized Feeling For Single ParentsMy Profile

  14. Love this!! Very helpful information and thanks so much for the recipe!

  15. This looks so delish! I’ll definitely have to try it!

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