Soup is a cozy and comforting food when the temperature drops and is also a source of many essential nutrients contributing to overall immune health. We’ve got three tasty recipes to arm yourself this cold and flu season.

Chicken noodle soup

Chicken noodle soup is the traditional go-to when you’re feeling run down and there’s truth to it! Carrots, onions and celery contain vitamin A and C as well as antioxidants to help build up a strong immune system, while chicken broth has vitamins, minerals and warmth needed to clear up your respiratory tract.

This Quick and Easy Chicken Noodle Soup can be prepared in under 30 minutes and has the nutrients needed to soothe your cold.

Cook time: 30 mins

Total time: 30 mins

Serves: 6-8


  • 2 tablespoons unsalted butter
  • 1 cup sliced carrots
  • ½ cup sliced celery
  • ½ cup diced onion
  • 8 cups low-sodium chicken broth
  • 1 chicken breasts, cooked and shredded
  • 1 cups egg noodles
  • ½ teaspoon dry basil
  • ½ teaspoon dry oregano
  • ½ teaspoon salt
  • ¼ teaspoon garlic powder
  • ¼ teaspoon black pepper


Melt butter in a large pot over medium heat. Add the carrots, celery, and onion and cook until just tender, about 5 minutes. Add the chicken broth, shredded chicken, noodles, basil, oregano, salt, garlic powder and pepper and stir to combine. Bring to a boil, then reduce heat and simmer for 20-25 minutes before serving.

Butternut squash soup

Butternut squash is the perfect base for all your favourite ingredients and is filled with beta-carotene: an immune-promoting, illness-fighting powerhouse.

This ingredient is the star of this Butternut Squash Soup with Sage and Thyme, which is both a comfort food and can be easily adapted to fit any dietary need.

Prep Time: 10 mins

Cook Time: 20 mins

Total Time: 30 mins

Serves: 4


  • 1 tablespoon olive oil
  • 1 large butternut squash, peeled, seeded and cut into chunks
  • 1 medium onion, roughly chopped
  • 1 tablespoon chopped fresh sage
  • 1 tablespoon fresh thyme
  • 2 cups chicken stock or vegetable broth
  • Salt and pepper
  • Optional garnishes: crispy prosciutto or bacon pepitas (pumpkin seeds), Greek yogurt or sour cream


In a large sauce pan, heat the oil over medium heat. Add the squash, onion, and a pinch of salt and pepper. Cook for about 5 minutes, or until the onion and squash are starting to get tender. Add the sage and thyme, and sauté for another minute or two. Add the broth, cover, and bring to a boil. Simmer for 15-20 minutes, or until squash is tender. Puree with an immersion blender, or in batches in a blender or food processor. Return soup to the pot and heat it through before serving.

Hot and Sour Shrimp Soup

If you’re feeling congested, sometimes you need a jumpstart to clear your sinuses. Spicy foods are known as nature’s decongestant and can be a big help to get your day moving.

Breathe easy with this Hot and Sour Shrimp Soup. Adjust the chilli peppers to your liking and get your fill of vitamin C from the citrus.

Prep Time: 15 mins

Cook Time: 15 mins

Total Time: 30 mins

Serves: 2-4


  • 4 cups shrimp stock
  • 1 tablespoon grated lemon zest
  • 1 tablespoon grated lime zest
  • 1 (15 ounce) can whole straw mushrooms, drained
  • 1 pound frozen fully cooked salad shrimp, thawed
  • 3 tablespoons Asian fish sauce (nuoc mam or nam pla)
  • ¼ cup fresh lime juice
  • 3 green onions, chopped
  • 2 tablespoons chopped fresh cilantro
  • 1 red chili peppers, seeded and chopped
  • salt and pepper to taste


Combine the shrimp stock, lemon zest and lime zest in a large pot and bring to a boil. Reduce heat to medium and simmer for about 5 minutes. Add mushrooms and shrimp and cook until shrimp have heated through, about 5 minutes. Stir in the fish sauce, lime juice, green onion, cilantro and chili pepper. Taste and adjust salt and pepper if needed. Soup should be sour, salty, spicy and hot.

We hope these tasty recipes keep you strong this cold and flu so that life doesn’t stop for flu season.