Winter can be a difficult season to navigate without picking up a cold virus, especially if you happen to have children of a school-going age under your roof.

The warm environment of the school classroom, along with the close proximity of students, makes for the perfect breeding ground for coughs and colds. When these colds are carried home, it can be almost guaranteed at least one more member of the household will submit to the dreaded sniffles and snuffles.

Most cold sufferers will complain of similar symptoms; a sore throat, stuffy head, sneezing, along with a runny nose and an irritating cough. Even though these symptoms will have you feeling fairly miserable, a visit to the doctor is rarely needed, as most colds are caused by a virus.

An antibiotic can’t kill a virus, so medical intervention is rarely necessary. It is, however, important to be vigilant in cases where a cold hits an individual with a chronic illness, a young child or the elderly, as in these cases it will be more difficult to fight off and could lead to an infection.

With any illness, keeping hydrated is imperative. Quite often the feeling of nausea can accompany a cold, so build-up your fluid intake by sipping regularly on drinks throughout the day. Even a regular cup of hot tea can help to ease congestion, and herbal teas also make for a great choice. They will keep you hydrated and may also ease some symptoms, especially if you choose ones such as tummy-soothing peppermint, or the traditional, cold-busting remedy of lemon and honey.

Foods rich in immune-boosting properties, such as seasonal vegetables, berries, fresh fish, garlic, nuts and seeds, are important all year round, but even more so as we approach “cold season”.

Vitamin C is a powerful antioxidant which can help to repair cells at a time of sickness. Eating lots of vitamin C-rich citrus fruits is a must over the winter months. Oranges, mandarins and grapefruits can be enjoyed whole, while lemons and limes can be added to many recipes.

When a cold virus strikes, it’s important to keep hydrated, eat well, rest plenty and give the body time to fight off the infection.

Carrot & Turmeric Soup

There is something very comforting about soup when you’re under the weather. This carrot and turmeric soup is packed with nutrients and is full of flavour. Vitamin A-rich foods are essential for maintaining a strong immune system. Turmeric is a powerful antioxidant with anti-inflammatory properties. Its addition also gives the soup its stunning glow. This soup is thick and hearty. If you prefer a looser consistency, add a little more stock than is suggested.

1 tbsp olive oil

1 onion, finely chopped

2 garlic cloves, crushed

1/2 red chilli, finely chopped

500g carrots, roughly diced

Sea salt and freshly ground black pepper

1 tsp turmeric

600ml hot vegetable/chicken stock

100ml milk

To Serve

2 tbsp pumpkin/sunflower seeds

Fresh coriander, finely chopped

1 tbsp Greek yogurt

  • 1 Add the oil to large saucepan and heat gently. Add the onions and, over a low heat, sauté until cooked but not coloured.
  • 2 Add the garlic and chilli. Stir to combine. Add the carrots. Season with a little salt and pepper, and add the turmeric.
  • 3 Next, add the stock and milk. Increase the heat under the saucepan. Bring to a simmer, then turn down the heat and cook for about 20 minutes, until the vegetables are tender.
  • 4 While the soup is cooking, prepare the topping. Place a frying pan over a medium heat. Add the seeds to the dry pan and toast for two minutes, tossing regularly. Remove from the pan and allow to cool.
  • 5 Once the vegetables are cooked through, blitz the soup until smooth using a hand blender, or in a food processor.
  • 6 To serve, divide between four bowls. Top with a sprinkling of the toasted seeds, fresh coriander and a drizzle of yoghurt.

    • Lemon & Ginger Sorbet

    This sorbet is packed with vitamin C and it is perfect for sore throats. A bowlful is deliciously refreshing but also works well added to a glass of sparkling water.

    250g caster sugar

    400ml water

    1 tbsp finely chopped fresh ginger

    2 tbsp honey

    7-8 lemons, depending on size

  • 1 Place the sugar, water and fresh ginger in a saucepan. Gently bring to the boil, over a low heat. Simmer until the sugar dissolves (about two minutes). Remove from the heat. Add the honey and gently stir with a fork until it dissolves. Leave to cool.
  • 2 In a large bowl, zest two of the lemons. Juice all the lemons into a separate bowl and strain to remove any pulp or pips. Add the juice to the bowl with the zest.
  • 3 Once cooled, strain the sugar liquid into the lemon bowl, collecting the ginger pieces in the sieve.
  • 4 Pour and cover the mixture in a 1-litre, freezer-proof, container before freezing.
  • 5 After two hours, take from the freezer and stir vigorously with a fork. Place back in the freezer and repeat every hour, for three hours. Transfer the sorbet to the fridge for 20 minutes before serving.