Flu-Fighting Super-Food Salad

So, you wanna prevent the flu.

Sure, you could get a flu shot, but if you’re like me and would rather opt for more natural and holistic preventative measures, then why not simply give your immune system a boost the old fashion way?

Don’t worry, I’m not talking about some crazy, weird concoction that your grandma used to swear by.

I’m talking about you’re diet. I’m talking about eating foods that are high in antioxidants, which help your body fight off free radicals and unwelcome bugs and viruses… Like the flu! I’m talking about adding a dish like this Flu-fighting Super-food Salad to your daily diet.

I whipped this up a few weeks ago when I felt myself starting to come down with a pretty nasty cold. Whenever I feel myself starting to get sick, my first reaction is to up my antioxidants. I brew lots of green tea, I add lemon (which is high in vitamin C) to my water, and make sure that all of my meals are filled with nutrient-dense “super-foods” like avocados, tomatoes, spinach, and berries.

Actually, who am I kidding? All of that is typically part of my daily routine. But whenever I feel like a cold is coming on, I become much more adamant about it. I’m like:

[original image via KYM and Hyperbole and a Half]

And so, super-food-filled salads like this one are whipped up in a frenzy and like magic, I start to feel better! Only it’s not magic, it’s food. In my mind though, the two are comparable. In fact, it might be safe to say that food is actually better than magic. Anyone else agree?

If you want to be just like me, top this salad with my Homemade Greek Yogurt, Honey Mustard Dressing. But since most of the ingredients here are pretty neutral, I imagine it will taste good with any dressing that your little heart pleases. Also, I’m not the boss of you. So feel free to throw in anything else you think might make this dish even more super. (Red kidney or black, beans, chia seeds, cranberries, etc.)

Now share with me: What’s the first preventative measure you take when you start to feel like you might be getting sick?


1 cup baby spinach leaves

1/2 tomato, cubed,

1 hard boiled egg, peeled and chopped

1/3 cup chick peas, drained and rinsed

1/4 of an avocado, chopped

1 thick  slice of a red onion, chopped into long slivers (I only like a small amount of onion in my salads. Feel free to add more to your liking.)

Crumbled goat cheese


1.Toss all ingredients except goat cheese until well mixed.

2. Sprinkle with goat cheese then top with dressing of your choice.

3 Thoughts on “Flu-Fighting Super-Food Salad

  1. I’ve been eating tons of spinach lately…here’s hoping that it helps keep me well!

    When I’m feeling sick, I mostly just try to get as much rest and sleep as I can to help my body heal itself.

  2. I haven’t put egg on my salad in forever- this just reminded me to 🙂 thanks for the recipe!!

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