the best ilios foods for your cold & flu

It's cold and flu season and it's important to be aware of all the things that can make us feel better and make us heal quicker.

We have put together a list of the top ILIOS foods to help you get back in tip top shape as soon as possible. Loaded with minerals and vitamins and immunity-boosting properties, these foods and recipes will help you avoid getting sick and if you did happen to catch a cold or flu, will have you feeling better in no time.

ILIOS Broths

Drinking warm chicken broth is a good way to help you stay hydrated. It helps to loosen and break up nose and sinus congestion.

Drinking broth is a good way to replenish these nutrients while you have the flu. Plus, protein is important for rebuilding immune cells.

Chicken soup combines the benefits of broth along with additional ingredients. Cut-up chicken provides your body with iron and protein, and you’ll also gain nutrients from carrots, herbs, and celery.

You can eat chicken soup throughout the duration of the flu to help keep you hydrated and satiated.

CLICK HERE for a quick and easy Chicken Noodle Soup recipe from All Recipes.

ILIOS Lentils, Chickpeas and Beans

Lentils, chickpeas and other types of beans are high in zinc. The mineral zinc is important for your immune system. This nutrient helps your body make germ-fighting white blood cells.

Research shows that zinc might help ease cold and flu symptoms. Zinc helps your body fight the flu virus and may slow down how fast it multiplies.

ILIOS Spinach

Spinach, kale, and other leafy greens can also help boost your immune system when you have the flu.

They have both vitamin C and vitamin E, another immune-enhancing nutrient.

Why not mix your daily requirements of leafy greens with legumes and broth and create a trifecta of healthy foods? CLICK HERE for a recipe for a super nutritious chickpea and spinach soup.

ILIOS Rice Cakes

If you have a bad case of the flu, chances are your stomach is feeling a bit upside down. It's best to stick to eating small amounts of food at a time. Try hand-sized portions.

The stomach flu can give you nausea, cramps, and diarrhea. Bland foods are easier to digest and may help ease your stomach symptoms.

ILIOS rice and corn cakes are the perfect easy-to-digest snack. Drizzle with a little bit of honey since honey has been found to have natural antiviral and antibacterial properties.

ILIOS Tomatoes

Tomatoes are high in Vitamin C which is an important nutrient to help boost your immune system. While supplements can help, your body can absorb nutrients like vitamin C more effectively from the foods you eat.

This ILIOS Vegetarian Chili recipe is the perfect way to get your daily dose of Vitamin C and many other nutrients that will help you feel better. BONUS: Add some extra spice to help clear up that stuffy nose.

CLICK HERE for the recipe.

ILIOS Granola

When you're sick, granola may not be the first thing that comes to mind when thinking of foods that will help you feel better quick. But granola, like other whole grains, is a natural source of immune-boosting vitamin E. It also contains polyphenol antioxidants as well as immune-strengthening beta-glucan fiber.

Top it off with some fresh berries for extra vitamins!

Non-perishable Food recipes

Having to live off non-perishable foods is not exactly a walk in the park. But, if ever it comes to that and there is an emergency situation where people are asked to stay in their homes, we came up with a few goodies to help you through rough times.

Check out these three recipes made entirely from non-perishable food products!

Gnocchi with homemade tomato sauce

Ingredients:

• 1 package of ILIOS gnocchi (any flavour will work!)

• 1 can of ILIOS diced Italian tomatoes

• 1 bottle of strained tomatoes (passata)

• 1 cup of olives (chopped)

• 1 cup of marinated peppers (chopped)

• 1 jar of ILIOS marinated mushrooms

• Salt and pepper to taste

Recipe:

1. Start by combining all ingredients for the sauce in a large pot (everything listed above except the gnocchi). Put on stove over medium heat.

2. Bring to a simmer, the lower heat. Continue to simmer for 30 mins or more until all ingredients combine and create a not-too-watery sauce.

3. Cook the gnocchi as per instructions on the package and combine with sauce.

Farfalle Salad

Ingredients:

• 1 package of ILIOS organic farfalle

• 1 cup of ILIOS diced tomatoes (drained)

• 1 cup of olives (chopped)

• 1 jar of ILIOS marinated artichokes (chopped)

• 1 cup of ILIOS hearts of palm (chopped)

• 1/2 cup of Italian salad dressing

• Salt and pepper to taste

Recipe:

1. Start by cooking the pasta. Once cooked, strain and let cool.

2. Add all vegetables together in a bowl.

3. Once pasta is fully cooled, combine with all the veggies.

4. Add Italian salad dressing and salt and pepper to taste.

Tuna "Sandwich" & ARTICHOKE SALAD

Ingredients:

• 4 ILIOS rice cakes (or corn cakes!)

• 1 can of ILIOS tuna in extra virgin olive oil

• 2 tbsp of ILIOS mayonnaise

• 1 1/2 cups of ILIOS artichoke salad

• Salt, pepper and paprika to taste

Recipe:

1. Drain juices from tuna

2. Combine mayo and tuna together (use more or less mayo if desired)

3. Season mixture with salt, pepper and paprika to taste

4. Serve on top of rice or corn cakes

5. Enjoy with a side of ILIOS artichoke salad

cooking with the kids

It's March break and I'm sure you've thought of a whole bunch of fun activities to fill up your free time. What about staying home and learning to cook? Sounds like the perfect time to pick up a new skill!

So grab the kids, head to the grocery store and pick up all the ingredients you need to make the following beginner-friendly breakfast, lunch and dinner. Get ready for a fun day of whipping up some yummy food!

Best Buttermilk Pancakes - Photo courtesy of www.bonappetit.com

best buttermilk pancakes

Recipe by: bonappetit.com

Ingredients:

1. 1⅓ cups all-purpose flour

2. 3 tbsp sugar

3. 1 tsp baking powder

4. 1 tsp baking soda

5. 1 tsp kosher salt

6. 2 large eggs

7. 1¼ cups buttermilk

8. 2 tbsp unsalted butter, melted

9. ILIOS Vegetable oil (for griddle)

10. Pure maple syrup (for serving)

Recipe

1. Whisk flour, sugar, baking powder, baking soda, and salt in a large bowl.

2. Whisk eggs, buttermilk, and butter in a medium bowl; stir into dry ingredients until just combined (some lumps are okay).

3. Heat a griddle or large skillet over medium; brush with oil.

4. Working in batches, scoop ⅓-cupfuls of batter onto griddle. Cook pancakes until bottoms are golden brown and bubbles form on top, about 3 minutes. Flip and cook until cooked through and other side of pancakes are golden brown, about 2 minutes longer.

5. Serve pancakes with maple syrup.

Spinach and White Bean Soup - photo courtesy of www.damndelicious.net

spinach and white bean soup

Recipe by: damndelicious.net

Ingredients:

• 1 tbsp ILIOS olive oil

• 3 cloves garlic (minced)

• 1 onion (diced)

• 1/2 tsp dried thyme

• 1/2 tsp dried basil

• 4 cups ILIOS vegetable stock

• 2 bay leaves

• 1 cup uncooked ILIOS cocciolette pasta

• 2 cups ILIOS spinach (thawed)

• 1 jar ILIOS white kidney beans (drained and rinsed)

• Juice of 1 lemon

• 2 tbsp chopped fresh parsley leaves

• Kosher salt and freshly ground black pepper, to taste

Recipe

1. Heat olive oil in a large stockpot or Dutch oven over medium heat.

2. Add garlic and onion, and cook, stirring frequently, until onions have become translucent, about 2-3 minutes.

3. Stir in thyme and basil until fragrant, about 1 minute.

4. Whisk in vegetable stock, bay leaves and 1 cup water; bring to a boil.

5. Stir in pasta; reduce heat and simmer until pasta is tender, about 10-12 minutes.

6. Stir in spinach and white beans for about 2 minutes.

7. Stir in lemon juice and parsley; season with salt and pepper, to taste.

8. Serve immediately.

Sweet and Spicy Sausage and Farfalle - photo courtesy of www.thekittchen.com

Sweet and Spicy Sausage and Farfalle

Recipe by: thekittchen.com

Ingredients:

• 2 Sweet Italian Sausages (raw)

• 1/4 cup chopped White Onion

• 2 cloves Garlic

• 1/2 can of ILIOS Crushed Tomatoes

• 1/2 cup Heavy Cream

• 1 teaspoon Red Pepper Flakes

• 2 cups ILIOS Farfalle

• 2 cups ILIOS Spinach (thawed)

• 2 tbsp. Parmesan

• 1 tbps ILIOS Olive Oil

Recipe

1. Finely chop the onion and garlic. Slice the ends off the sausage, and push the meat out of the casing, and loosely crumble it up.

2. Bring a pot of salted water to a boil. Once the water has come to a boil, add the pasta. Cook for 7-8 minutes, until al dente. Then drain the pasta and set aside.

3. As soon as you put the water on the boil, start to prepare the rest of this dish. Heat the olive oil in a skillet over medium high heat. Add the onions and sauté. After 2 minutes, add the sausage and red pepper flakes. For a mild spice add 1/2 teaspoon of red pepper flakes, or add more for extra spice.

4. Brown the sausage, while using a wooden spoon to break it into small pieces.

5. Once the sausage has browned, add the garlic, crushed tomatoes, and cream. Stir together. Let simmer for 2-3 minutes.

6. Add the drained pasta to the sauce, along with the spinach. Let the pasta and spinach simmer in the sauce for 2 minutes over medium heat. Serve with a sprinkle of Parmesan.