Beth Warren Nutrition Blog

How to Eat Well While Feeling Sick: BONUS! Veggie Soup Recipe

by Beth Warren December 27, 2021

Try incorporating these tips next time you feel ill:


Hot Beverages:

Hot drinks, such as tea, ease sore throats. Plus, they have components that help fight bacteria. It's also a great way to stay hydrated. Try chamomile tea, ginger tea, and decaf green tea can be soothing for the sinuses and may also help to reduce an upset stomach.


Citrus Foods:

Grapefruit, lemons, oranges, and limes or bell peppers are immune-boosting fruits that contain flavonoids, which aid in improving the overall function of the immune system.


Leafy Greens and Vegetables:

Cruciferous veggies, like cabbage, broccoli, kale, and collard greens, have powerful antioxidants to fight off infection. Thes are all foods that help reduce inflammation can be helpful when experiencing cold-like symptoms. Try incorporating them in a hot, warm soup to help soothe your throat and hydrate, too!



An easy and complete protein option, a macronutrient your body needs to recover. Plus, they have immune boosting zinc, too.


Yogurt and Kefir

Probiotics in kefir (fermented milk) and yogurt are great sources. They help to consume probiotics to replenish healthy bacteria in the gut and help reduce inflammation.


Sweet Potatoes

An excellent source of vitamin A, sweet potatoes help the body produce more white blood cells to keep cell membranes healthy and protect us against infection.



Cauliflower is rich in choline and glutathione, needed to fend off germs and viruses, as well as making sure healthy bacteria stays in our gut.




When I got hit with one of these gazillion things going around,
I was squeezing out every ounce of energy I could muster on my kids and work,
‘Cause Mommas don’t get sick days ­čśů
Last thing I wanted to put effort in was what I was eating.
I definitely do NOT regret finding a last stitch somewhere thank Gd and making one of my most laziest soups ever (I didn’t even chop the veggies as you can see)
and it really was one of my most delicious.

Here's a Simple Veggie Soup I created while feeling under the weather and the last thing I wanted to do was prep food for myself let alone, actually eat.
But you never regret a good meal...this was perfect!

A Simple Veggie Soup Recipe

A delicious veggie soup recipe for anything especially when feeling sick


1 onion, halved
2 stalks celery
2 large carrots
1 parsnip
1 potato
1 15 oz can fire roasted tomatoes
1 15 oz can chickpeas
1 handful fresh parsley
2 Tbsp "Everything but the leftovers" spice (trader joes)
2 Tbsp "Green Goddess" spice (trader joes)
Kosher salt, to taste
5 cups water


Chop veggies per size preference. Combine all ingredients in a pot. Cook on medium high flame for about 25 minutes. 

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