Kripalu Recipes: All-Natural Flu Busters

Drawn from the wisdom of Ayurveda and the power of spices, these recipes will help you ward off the flu, get better faster, or rebuild your system once you’re recovering.

Ginger-Lemon Tea

Ginger has an abundance of healing properties and is thought of in Ayurveda as “universal medicine.” Lemon is loaded with Vitamin C, which bolsters the immune system. Honey is an expectorant (aids in the clearing of mucus) and antibiotic (prevents bacterial infections). 

1-inch chunk of fresh ginger, sliced
Wedge of lemon
1 teaspoon raw honey (optional)

Place the sliced ginger in a small saucepan and add 3 cups of water. Bring to a boil, lower heat, and let simmer for 5 minutes. Remove from heat, let cool to a palatable temperature. Before drinking, add a squeeze of lemon and a drizzle of raw honey.

Spice Tea

To reduce or avoid congestion, treat yourself to this soothing tea. It’s easy to make using ground spices. Cardamom helps clear out excess mucus and regulate breathing, while cinnamon is both an expectorant and a diaphoretic (increases perspiration), making it a great addition during cold and flu season.

½ teaspoon ground ginger
1½ teaspoons ground cinnamon
Pinch of cardamom

Steep in hot water for 10–15 minutes. When the tea has cooled down, add a little raw honey.

Turmeric Tea

The bright yellow, herbaceous perennial known as turmeric, originally from South India, is a antimicrobial closely related to ginger.

2 teaspoons powdered turmeric
1 tablespoon raw honey
Juice of 1 lemon wedge
Sprinkle of black pepper

Dissolve turmeric in 2 cups boiling water. Add honey, lemon juice, and pepper.

Honey, Turmeric, and Black Pepper Throat Soother

Increase honey’s superpowers by adding turmeric and fresh cracked black pepper. The turmeric will bring down inflammation, and the black pepper helps with the efficacy of the turmeric.

¼ cup raw honey
1 tablespoon ground turmeric
¼ teaspoon black pepper

Combine all ingredients to make a paste. Take a spoonful as needed.

Garlicky Cauliflower-Millet Mash

Known as an “herbal antibiotic,” garlic has the unique ability to destroy pathogenic bacteria without jeopardizing the health of the body’s natural microbiome. Along with increasing immunity, garlic is a decongestant and helps cleanse the alveoli and bronchioles in the lungs. This mash is the perfect easy-to-digest comfort food when your system is feeling compromised.

1 cup millet, soaked and drained
1 cup chopped cauliflower
2 cloves garlic, chopped
3 cups water
Salt and pepper to taste
Fresh parsley, finely chopped
Ghee, butter or olive oil to taste

Place millet, cauliflower, garlic, and water in a large pot and bring to a boil over high heat. Lower heat and cook, covered, stirring occasionally until all the water is absorbed and a consistency is like mashed potatoes, about 20 minutes. Season with salt and pepper to taste, and top with fresh parsley. Serve hot, topped with ghee, butter, or olive oil.