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5 easy vegan recipes to fight the man flu

5 easy vegan recipes to fight the man flu

According to the World Health Organization, these annual flu epidemics are estimated to result in about 3 to 5 million cases of severe illness. Man flu as a real condition, has been discussed, and laughed at, but polls revealed that men do suffer more and for longer periods from viral illnesses, which makes it all the more necessary to consume foods that will boost immunity. So, these 5 easy vegan recipes to fight the man flu will do just that.


Older reports that to fight the man flu is a little harder, have been confirmed in the results of a poll conducted by "Nuts magazine" years ago. This poll of 2131 readers showed that 64% of men suffer from a viral illness compared with just 45% of women, and that men take on average three days to recover and women take on average only a day and a half. Men spend £18.34 on cold and flu remedies—women spend £12.03.

Recently, the mainstream media has reported about a study that confirmed that to fight the man flu is indeed harder. “This is because women’s immune systems mount a stronger response against foreign invaders, particularly viruses. While the male hormone testosterone tends to dampen immune responses, the female hormone oestrogen increases the number of immune cells and the intensity of their response. So women are able to recover more quickly from an infection.”

But, while that may be now scientifically proven, there are also studies that have proven a more plant- based diet will provide all the nutrition you need and make you healthier. So, using plant- based diets to fight the man flu will only benefit the patient. Recently, it has also been reported that the vegan way to fight the man flu is by consuming foods with antiviral properties, which include: garlic, ginger, mushrooms, walnuts and pomegranates. With that in mind, below are 5 easy vegan recipes to fight the man flu, using these ingredients.

1) mushroom, bok choy soup


1/4 cup unsalted butter
1 head bok choy, chopped
1 pound white and crimini mushrooms, cut into quarters
4 green onions, sliced
2 tablespoons minced garlic, or more to taste
8 slices fresh ginger, quartered
1/4 cup lime juice
7 cups vegetable broth
1/2 cup chopped fresh cilantro


Heat butter in a stock pot over medium heat; add bok choy, mushrooms, green onions, garlic, and ginger. Sprinkle mushroom mixture with lime juice; cook and stir just until lightly browned, 2 to 3 minutes.

Increase heat to medium-high, pour in vegetable broth, and bring to a boil. Reduce heat to low and simmer until vegetables are soft, about 5 minutes. Serve with cilantro.

2) pomegranate and ginger smoothie


1/2 cup pomegranate juice
1/2 cup frozen pineapple
3 ounces of non- dairy yogurt
1/4 teaspoon minced ginger root
4 ice cubes


Add ingredients in the order listed above to blender. Blend on low speed until large pieces are broken up. Finish on high speed until well blended.

3) roasted garlic and potato soup


2 large heads garlic6 large red-skinned potatoes, scrubbed and sliced1 1/2 tablespoons Celtic sea salt, plus more to taste3 tablespoons extra-virgin olive oil2 large red onions, roughly chopped7 cups vegetable broth1/4 teaspoon freshly ground pepper, plus more to taste1 bunch flat-leaf parsley, leaves finely chopped1 teaspoon fresh lemon juice, plus more to taste

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Preheat the oven to 350°F (180°C).

Brush off the papery outer layers around each of the heads of garlic, leaving them whole with all of their cloves connected. Trim 1/4 inch (6mm) off the top off each head of garlic to expose the tops of the garlic cloves. Drizzle each head with 1 teaspoon of the olive oil and a pinch of salt. Wrap each head separately in parchment paper, then foil (to allow the garlic to steam and not burn, and to reduce aluminium transfer), and roast them in the oven for 40 to 60 minutes, until tender. Allow to cool, then squeeze out the garlic pulp from the cloves, and set aside.

Fill a large pot with cold filtered water. Add the sliced potatoes with 1 tablespoon of the salt, and bring to a boil. Simmer, uncovered for 5 to 7 minutes until just tender. Drain, and set aside. Wash the pot, and place back on the stovetop.
Over medium heat, warm the olive oil, and sauté the onions with 1/2 teaspoon of the salt for about 30 minutes, until caramelised.

Add the vegetable broth, increase the heat to high, and bring to a boil. Reduce the heat to medium-low, add the cooked potatoes, roasted garlic, remaining teaspoon salt, and pepper, and simmer gently for about 10 minutes to allow the flavors to mesh. Remove the pot from the heat, and allow to cool slightly. Stir in 1/2 cup of the parsley and add the lemon juice. Season with salt and pepper to taste.

Pulse very briefly with an immersion blender just to break up some of the potato, but keeping the soup rustic and chunky.

To serve, ladle the soup into bowls and garnish with remaining parsley.

4) crunchy pomegranate salad


4 cups cooked quinoa
1 cup pomegranate seeds
4 chopped scallions
1 cup chopped Italian parsley
½ cup toasted sliced almonds
½ lime - zest and juice
½ orange- zest and juice
⅓ cup olive oil
½ teaspoon salt, more to taste
¼ teaspoon cracked pepper
¼ teaspoon cinnamon
¼ teaspoon allspice
1-2 chopped avocados


Place cooked quinoa, pomegranate seeds, scallions, parsley and almonds in a medium bowl.
Toss with olive oil, orange juice and zest, salt and spices.

Taste and adjust salt. Gently fold in the avocado right before serving ( or serve the avocado on the side, if wanting to keep leftovers)

5) banana and walnut smoothie

1 1/2 cups ice
1/2 cup unsweetened almond milk
1/2 cup coconut water
3 tablespoons walnut pieces
2 dried dates, pitted and coarsely chopped
1/2 medium banana, peeled


Combine the ice, almond milk, coconut water, walnuts, dates and banana in the blender and blend on high speed until smooth. Pour into glasses and serve.

For more natural approaches to fight the man flu, click here. You may also wan to read more about natural remedies for sinus and nasal congestion relief, and how olive leaf extract can boost immunity to prevent colds and flu.