5 Recipes to PREVENT the Seasonal Flu

By: Amanda Froelich,

True Activist.

Did you know that it is possible to prevent the sniffles, aches, and shakes by taking some preventative action through dietary change? By adopting healthier lifestyle choices (getting plenty of rest, drinking water, exercising, and eating right), you’ll find you not only feel better, but are more resistant to the common cold.

Immune-boosting nutrients, vital minerals, and alkalizing components of the following recipes have the ability to support your best health and actually prevent any illness from grabbing hold. Isn’t that worth digging into some delicious and healthy cuisine?

1. Simple & Spicy Raw Carrot Soup {Raw & Vegan}

Raw soups have a different texture than cooked variations, but having not been heated above 115 degrees, they retain life-enhancing enzymes and share more nutrition. This raw soup is full of immune-boosting Vitamin C and A, blood-pumping spices, and cleansing herbs. The fact that it tastes delicious only makes it more appealing to make!

(Serves 3-4)



Photo Credit: Vegetarian.com

  • 2 ½ Cups Carrots (chopped)
  • ½ Clove Garlic
  • ½ tsp freshly ground Black Pepper
  • ¼ tsp Cayenne Pepper
  • 1 tsp Tandoory Masala
  • ½ tsp Cinnamon Powder
  • 2 Tbsp Apple Cider Vinegar
  • 3 Tbsp Tahini
  • 1 small Green Onion
  • 3 Cups Warm Water


1) Blend all ingredients in a high-speed blender until smooth and creamy. Garnish with fresh herbs and enjoy right away.


2 . Pasta with Tomato-Basil Cream Sauce {Vegan}

Thank you, Vegan Yum Yum

Hearty, tasty dishes seem to bring the family together during the holiday season. This dish won’t disappoint! Being vegan and easy to make, it’s a simple and heart-healthy dinner that will be sure to ‘wow’ your friends and family.


Photo Credit: Vegan Yum Yum


  • 1 Tomato
  • ½ Cup Cashews (Raw)
  • 1 Tbsp Tomato Paste
  • ¼ Cup Water
  • 2 Tbsp Olive Oil
  • 3 Cloves Garlic (minced)
  • 6 oz Whole Wheat Spaghetti
  • 1 tsp Sea Salt
  • 2 ½ Tbsp Wine (or water, optional)
  • 1 ½ tsp Black Pepper
  • 1 Handful fresh Basil Leaves (chopped)


1) Put a large pot of salted water on to boil.

2) Core the tomato, then roughly chop it. Add it to your blender, seeds, skin, and all. Add cashews, tomato paste, and water. Blend until very smooth.

3) Add olive oil to a large sauté pan over medium-high heat. Add garlic and sauté until golden, being careful not to burn. Once water is boiling, add pasta. Pour sauce from the blender into the sauté pan and bring to a simmer. Add salt and let cook for 4-5 minutes, stirring occasionally.

4) If desired, add win/water to thin out the sauce. Taste and season more if necessary. (Great herbs include: Thyme, Oregano, Basil, and Chives) Once pasta is cooked, drain. Add pasta to the sauté pan with black pepper and freshly chopped basil leaves.

5) Toss to coat. Serve immediately, garnishing with more pepper and basil.


3. Mock Tuna Salad {Raw & Vegan}

Celebrate the festivities with this Vitamin A and C powerhouse salad. No fish needed, it’s a perfect recipe to protect the oceans and gain better health.

Photo Credit: HealthfulPursuit.com

Photo Credit: HealthfulPursuit.com

(Serves 4)


  • 2 Cups Sunflower Seeds, soaked 24 hours
  • ¼ Cup Pickle Juice or Water
  • ¼ Cup Lemon Juice
  • ¼ tsp Sea Salt
  • ½ Cup Yellow or White Onion, minced
  • ½ Cup Celery, minced
  • ¼ Cup Parsley, minced
  • ¼ Cup fresh Dill, minced
  • 2 Tbsp Dulse Flakes


1) Drain and rinse the sunflower seeds.

2) Place seeds, pickle juice (or water), lemon juice, and salt in a food processor. Pulse 10-15 times until seeds are broken up.

3) Spoon mixture into a bowl and add remaining ingredients.

4) Make wraps with whole-grain tortillas or collard leaves. Julienne carrot, tomato, cucumber, avocado, and/or sprouts and roll into wraps!

5) Store left-over


4. Yuletide EggNog {Raw & Vegan}

You can enjoy the holidays without the mucus-causing dairy and refined sugar. This delicious Egg Nog alternative is easy to make, is rich in healthy protein, and will keep you nourished and full so other treats aren’t as tempting. (Serves 4-6)


  • 2 ¼ Cups of Almond Milk
  • ½ Cup Raw Cashew or Almond Butter
  • 1/3 Cup + 2 Tbsp Maple Syrup or Agave Nectar or ½ Cup Pitted Dates
  • 1 tsp Nutmeg
  • 1 tsp Cinnamon
  • 2 Tbsp Bourbon (optional)


1) In a high-speed blender, combine all ingredients on high until smooth and creamy. Serve cool, or warm gently before serving.


5. Spirulina Nice Cream

Miss Ice Cream? Indulge in this creamy treat that is full of potassium (Vitamin K), fiber, natural sugars, and is dairy-free. Spirulina gives an additional immune boost, being rich in B vitamins, important minerals (Iron, Magnesium, Calcium, and Zinc), and essential fatty acids.

Photo Credit: MandyBloomsRaw.com

Photo Credit: MandyBloomsRaw.com

(Serves 2)


  • 4 Frozen Bananas
  • ½ Tbsp Spirulina
  • Optional: 1 Tbsp Raw Honey, 1 Tbsp Cacao Nibs


1) In a high-speed blender or food processor, combine your bananas and a dash of water. Process until a consistency similar to ice cream is formed.

2) Add in your Spirulina plus any optional additions (such as raw cacao nibs or a dash of raw honey). Pulse until well combined.

3) Enjoy right away!

Enjoy the food that loves you back! Rich in nourishing vitamins and minerals, you’ll experience the many benefits healthy cuisine offers and reduce your risk of the seasonal sniffles all at the same time!

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