Feed a Cold: Paleo Cold Remedies & Recipes

This is a “greatest hits” post from a few years ago, updated with new info and new recipes. Wishing you a fall and winter with no sniffles!

I couldn’t believe it! I’d been eating super clean and managing my stress (hello, meditation!), but still… the week before Christmas I was struck down by the flu. I spent five days on the couch, wrapped up in a hoodie and my leopard blanket, alternately shivering and sweating with a fever.

It was gross! And it made me pretty cranky, too. But here’s the deal: While eating a nutrient-dense diet can help fight nasty little bugs, even the cleanest eaters can be struck down by a scratchy throat, upset tummy, elevated temperatures, and runny nose once in a while.

Feeding ourselves well when illness strikes can be tricky business.

I don’t know about you, but when I feel crummy, I become an 8-year-old, and I want – in this order – a hug from my mom, a cup of tea with sugar, and buttered toast. The hug from Mom is always a good idea, but sugar and toast are not the way to pamper oneself or boost an already-compromised immune system.

When sniffles have got you down and your tummy only wants something bland and kind, try these paleo and Whole30-friendly foods that will be both emotionally and physically comforting.

A word to the wise: eat smaller portions than usual to see how it sits and gradually ramp up your quantities as you start to feel more like your superhero self. Also, I generally recommend eating protein, fat, and carbs at every meal, but when you’re under the weather, it’s all about getting in quality calories, so don’t worry too much about macronutrients—just eat healthy foods that seem appealing. There are plenty on this list!

Paleo/Whole30  Foods To Feed A Cold

Comfort NoodlesThis is a friendly pile of protein and vegetables masquerading as noodle-y comfort food. Takes about 10 minutes to make, and it’s easy on your system.

Broth with Zucchini Noodles: Julienne a zucchini, place in a saucepan with a few cups of high-quality beef or chicken broth, then add a clove of crushed garlic and a pinch of powdered ginger (great for setting an upset tummy). Simmer until the noodles are tender and the soup is appropriately warm and snuggly. Add a thinly-sliced, hardboiled egg for some easy, gentle protein or, if you like egg drop soup, swirl in 1-2 beaten eggs and simmer until they’re cooked. (To julienne zucchini, you need a julienne peeler or a spiralizer.)

Scrambled Eggs: The simplicity, digestibility, and comfort of an egg cannot be underestimated. Protein and fat will make you feel better and help your body re-build itself. Eat alongside mashed sweet potatoes or mashed cauliflower to add some quality carbs.

Mashed Potatoes: In just 7-10 minutes, you can “bake” a sweet or white potato in the microwave, then mash it with and a little coconut oil. Bonus points if you add a little ground ginger which is good for an upset stomach.


Mashed Cauliflower: Warm and soft, mashed cauliflower cures the craving for comfort food without overloading you with starch.

Cauliflower Rice With Scrambled Eggs: Scramble a few eggs in your fat of choice and set aside. Grate fresh or defrosted, frozen cauliflower in the food processor. Put fat in a sauté pan, add a cup of cauliflower rice, and stir-fry until tender. Add the scrambled eggs, a pinch of powdered ginger, salt, and pepper, and sauté until heated through.

Ginger Tea: Cut a 2-inch piece of fresh ginger into coins and place in a mug with the juice of half a lemon and 1-2 teaspoons honey. Add boiling water, steep five minutes, and sip contentedly.

silkygingeredzucchinisoupSilky Gingered Zucchini Soup: This soup is super (souper?!) simple to make, so even if you’re not 100%, you should be able to pull it off. When made with bone broth, it’s a powerhouse of nutrition: healing minerals from the bone broth, ginger for a calmer stomach, and zucchini’s antioxidants—plus, it’s super (souper?!) comforting.

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