Food writer and nurse Nessa Robins shares her recipes for fighting colds and flus

It’s that time of year when almost every second person is complaining of some sniffle or other. Most colds and flus are viral, so even though a sore throat with a stuffy head and an irritating cough can have us feeling desperately sick, medical intervention is rarely necessary and a course of antibiotics generally won’t alleviate such symptoms.

There are, however, ways of easing the symptoms of a ghastly cold and in turn aiding a speedier recovery. With any illness, it’s paramount that one stays well-hydrated, with plenty of fluids and then, if tolerated, vitamin C-rich foods. Even before the onset of a cold, having a winter diet that is rich in vitamin C is advisable, as it will help the body ward off any colds that it may come in contact with.

This week, I share my recipes for a winter-warming soup, and a homemade cold remedy that will hopefully have you on the road to recovery in no time.

• Nessa Robins grew up on a farm in Moate, Co Westmeath, where she lives with her husband Diarmuid and their four children.

She is a qualified nurse. Her first cookbook, Apron Strings: Recipes From A Family Kitchen, is published by New Island, RRP €22.99.

Roast Tomato & Red Pepper Soup

Tomatoes are naturally high in lycopene, which is a powerful antioxidant. Cooking tomatoes not only increases the level of lycopene, but also makes it easier for the body to absorb. Roasting garlic will lessen its antiviral properties, but health benefits can still be maintained by including garlic in the diet, even when cooked.

The roast garlic, along with the red pepper, lends a subtle sweetness to the finished flavour of this soup. If you are watching your calorie intake, this soup is flavoursome enough to omit the mascarpone. However, I love its creamy texture.

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This soup is also well suited as a pasta sauce. Just add some cooked pasta to the pot before serving.

850g of fresh tomatoes, quartered, or two tins of tomatoes

2 red peppers, cut into chunks

5 garlic cloves, peeled and cut in half

1 red onion, roughly chopped

1 tbsp of olive oil

1 tbsp of balsamic vinegar

1 tsp of sugar

1 tsp of smoked paprika

Sea salt and pepper

800ml of chicken or vegetable stock

A handful of basil leaves

75g of mascarpone

To Serve

50g of mascarpone

1 tbsp of basil pesto

A few small basil leaves

1 Preheat the oven to 200°C/fan 180°C/gas mark 6.

2 Put the chopped tomatoes, pepper chunks, garlic cloves and the onion in a large ovenproof dish. The vegetables are best roasted in a single layer, so two dishes may be required.

3 Drizzle with olive oil and balsamic vinegar. Sprinkle over the sugar, smoked paprika and season with a pinch of sea salt and some freshly ground pepper.

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4 Mix all the ingredients together until the tomatoes and onion are well combined with the other ingredients.

5 Roast in the oven for 30 minutes.

6 Meanwhile, heat the stock in a large saucepan, then stir in the cooked roasted tomato mix and add the basil. Simmer over a low heat for 10 minutes.

7 Blend the soup until smooth with a liquidiser or a hand blender.

8 Return to the low heat and stir through the mascarpone.

9 To make the topping, combine the 50g of mascarpone with the basil pesto in a bowl.

10 Serve each bowl of soup with a dollop of basil mascarpone and basil leaves to garnish.

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Homemade Cold Remedy

If the common cold has crept up on you, this vitamin-rich drink should gently ease you onto the road of recovery. Vitamin C is a powerful antioxidant, which also helps to repair cells at a time of sickness.

Both oranges and lemons are vitamin C-rich foods, while the inclusion of a little honey sweetens the citrus juices, as well as adding antibacterial properties to the drink. I became well acquainted with ginger during my four pregnancies when I was constantly on a search to relieve my horrendous morning sickness.

The feeling of nausea can also accompany the symptoms of a cold, and sometimes a little fresh ginger can ease this.

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I’ve also added fresh thyme, as it has impressive anti-inflammatory properties and it happens to be one of the herbs that survives in my garden throughout winter.

Juice of one orange

Juice of half a lemon

1 tbsp of honey

1 inch knob of ginger, peeled and chopped

1 twig of thyme

1 Juice the orange and lemon into a pint glass.

2 Add the ginger, honey and thyme. Top up with boiling water and stir well.

3 Allow to sit for 10 minutes, then pass through a sieve for a smooth drink.

4 Taste and add more honey, if required. CL