When your nose is running, your throat is scratchy, and a cough won't let you rest, your appetite is often the last thing on your mind. But healthy food with valuable nutrients is especially important when you have a cold. So what should you eat when you have a cold? We have four healthy recipe ideas for when you're feeling peckish.
What to eat when you have a cold? “Nicecream” with raspberries, of course!
Eating ice cream when you have a cold? Absolutely! This so-called "nice cream" is a vegan ice cream that can be made super quickly from frozen bananas. This healthy recipe idea can be especially soothing for a sore throat, as the coldness of the ice cream can help to temporarily relieve the discomfort. The raspberries provide a pleasant freshness and supply vitamin C, which supports the immune system. The natural fruit sugar in the bananas is responsible for the gentle sweetness, so the ice cream doesn't need any refined sugar. And eating ice cream when you have a cold can also help you forget about the blues for a little while.
Ingredients for the "Nicecream" with raspberries:
- 2 ripe bananas
- 25 ml plant-based drink
- 70g frozen raspberries
And this is how it's done:
For healthy ice cream when you have a cold, simply cut bananas into small pieces and freeze for at least three hours – even better, freeze overnight. Place frozen bananas, frozen raspberries, and plant-based milk in a high-powered blender and blend until smooth and creamy. If the consistency is too thick, simply add a little more plant-based milk. Transfer the "nice cream" to a bowl and enjoy it ice cold.
Hummus with vegetable sticks – Arabic food to combat cold blues
When asked what to eat when you have a cold, vegetables are always a good answer – they're rich in valuable vitamins and minerals. But a few carrot or celery sticks as a snack can get a bit monotonous. So how about a delicious dip to go with them? Hummus is quick to make and also rich in protein, which is important for our immune system. This healthy recipe idea for a healthy meal when you have a cold is a real power snack.
Ingredients for hummus with vegetable sticks:
- 1 can of chickpeas
- 60 g tahini
- Juice of one lemon
- 2 cloves of garlic
- ½ tsp cumin
- ½ tsp salt
- Approximately 80 ml of water
- 1-2 tablespoons olive oil (optional)
- Vegetables of your choice (e.g. carrots, celery, radishes)
And this is how it's done:
Drain the chickpeas and blend them with the remaining ingredients in a food processor. Arrange the hummus in a bowl and serve with the sliced vegetables.
Cottage cheese medallions: Hearty food when you have a cold
Want to eat pizza when you have a cold? Then these cottage cheese rounds are just the thing! They taste just as savory and cheesy as the topping of the Italian classic and are also really healthy: tomatoes and zucchini provide vitamins, minerals and fibre, while the cottage cheese is a true protein powerhouse.
Ingredients for cottage cheese medallions:
- 400g cottage cheese
- 10 cherry tomatoes
- 100g zucchini
- 60 g flour
- Italian spices
- Salt
- pepper
And this is how it's done:
Wash the tomatoes and zucchini and dice them. Mix with the remaining ingredients. Line a baking sheet with parchment paper, form small patties from the mixture, and bake for about 20 minutes at 220°C.
Energy balls as a healthy food for colds
Small, sweet, and packed with valuable nutrients – the perfect snack when you have a cold. On top of that, this snack is a real energy booster. While dried dates do contain a lot of natural sugar, they are also rich in fibre, magnesium, B vitamins, and antioxidants. Nuts and cocoa powder score points primarily for their healthy fats. So how about a healthy little treat?
Ingredients for energy balls:
- 180g dates
- 100g chopped nuts
- 2 tbsp cocoa powder
- 1 pinch of salt
- desiccated coconut
And this is how it's done:
Soak the dates in boiling water. Blend all ingredients – except the coconut flakes – in a food processor. Form the mixture into 20 balls and roll each one in the coconut flakes. These energy-rich snacks are ready – perfect for a healthy snack when you have a cold.