Let’s Fall Into Wellness: A Nutritionist-Approved Immune-Boosting Recipe for Cold and Flu Season

Yay! It is getting nippy outside! As the crisp fall air settles in and we trade in our swimsuits for sweaters, it’s a clear sign that cold and flu season is just around the corner.

Seasonal changes can place extra stress on the immune system, whether it be through seasonal allergies that turn into a sinus cold, or catching the flu while at a gathering.

As the nutritionist here at The Kaplan Center, the most common questions I hear this time of year are: “What can I eat or drink to stay healthy during cold and flu season?” and “How can I make this cold go away faster?”

The good news is that you don’t have to wait until you’re sick to start supporting your immune system. A few key nutrients, when incorporated consistently, can make a real difference. That’s why I love sharing this simple, effective recipe.

Immune “Bombs” – A Cold and Flu Season Essential

Ingredients

• 2 large oranges (washed and chopped, peel on)
• 2 lemons (peeled – see note below)
• 2 inchs of fresh ginger
• 1 cup nopal cactus juice or coconut water
• 1/3 cup maple syrup or agave
• 1 inch fresh turmeric (or 1½ teaspoons ground turmeric)
• Small pinch of black pepper

Instructions

• Blend all ingredients together until smooth. (Straining optional)
• Pour the mixture into large silicone ice cube trays and freeze until solid.
• Transfer the cubes into a freezer-safe container or jar for storage.
• When ready to enjoy, add one large cube (or 2–4 smaller ones) to a mug, pour 1 cup of boiling water over it, stir, and enjoy warm.

Special Note: Lemon peel can overpower the blend with a strong bitter taste. For best results, I recommend peeling the lemons before blending. If you’d still like the benefits of lemon peel, you can add a small amount of zest instead.

Want to print this recipe? Click here!

Why These Ingredients?

Each ingredient supports the immune system with a balance of antioxidants, anti-inflammatory compounds, and nutrients that the body needs for optimal function during times of stress or seasonal change:

Oranges & Lemons – Packed with vitamin C and bioflavonoids that support immune cell activity and reduce oxidative stress.
Ginger – Known for its antimicrobial and anti-inflammatory properties; supports healthy digestion, supports Migrating Motor Complex (MMC) and respiratory health.
Turmeric (with Black Pepper) – Contains curcumin, a powerful anti-inflammatory compound. Black pepper enhances curcumin absorption for greater benefit.
Nopal Cactus or Coconut Water – Adds hydration, electrolytes, and antioxidants to support detoxification and immune balance.
Maple Syrup or Agave – A touch of sweetness that makes the drink more palatable while providing trace minerals.

When to Use

This recipe is ideal for daily use as part of your morning or evening routine. You can also use them:

After travel or exposure to large crowds
When you feel a sore throat or sniffle coming on
As a daily tonic during peak cold and flu months
To replace your afternoon coffee or tea with something functional and warming

Functional Nutrition Can Help You Thrive This Season

If you’re looking to take a more proactive approach to your health this fall and winter, I am here to help you!

Nutrition plays a foundational role in immunity, inflammation, and overall wellness. A personalized nutrition plan can make all the difference in how you feel and function this season. I go well beyond introducing zinc and vitamin C into your daily routine.

Interested in working with me? Contact our office to schedule an appointment—we’d love to support your health journey!

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

Chardonée Donald is a Board-Certified Nutrition Specialist, Licensed Dietitian Nutritionist and Certified Behavioral Health Specialist. Having completed her degree requirements, Chardonée is in the final portion of her doctorate degree program in Integrative and Functional Nutrition from Saybrook University. She has a Bachelor of Science in Biomedical Science with a Minor in Nutrition and a Master of Science in Human Nutrition.

Additional Resources:

Infographic: Food Sources of Immune Boosting Nutrients