Win the Cold War

This winter, a common aversion to salads, a diet high in fat, sugar, booze and caffeine, plus skipping meals (ring any bells?) is a surefire way to disrupt your immune system and leave you vulnerable to colds and flu. Minor illnesses they may be but when you feel bunged up – you feel fed up.

But delicious. has the answer! These tips and recipes will prevent you from falling ill. And if you are unlucky enough to succumb, they'll aid your recovery quicker than you can say Ahhhhh-chooooo.

Even if you've got the constitution of a very healthy ox, why not cook these sumptuous dishes regardless?

Hot chicken soup comforts, clears blocked airways, and the protein provides energy. The lemon in this dish will also give you a much-needed boost of vitamin C.

Hot and spicy foods like chilli, horseradish and curries relieve congestion; Indian or Thai foods are especially good if you want to wage war against bugs.

Smelly? Well, yes. But garlic contains alliin which acts as a decongestant. It's also thought to possess antioxidant properties that fight disease. Use liberally (though you may want to warn others first).

Warming ginger can alleviate coughing fits, calm fevers and settle upset stomachs. Make ginger tea by infusing a few slices of fresh ginger in hot water for a minute or two, or try this recipe, which includes  lime juice, which is bursting with vitamin C.

Spinach is overflowing with a number of vitamins, including A, C, E and K, plus it's rich in antioxidants and magnesium, making it an excellent choice if you're feeling under the weather.

The versatile egg is a powerhouse packed with health-giving goodies including antothenic acid, which supports adrenal function – often compromised when you have a cold – eases nasal congestion, and boosts energy.

If you're already poorly, vitamin A supports a compromised respiratory system. Liver is a fantastic source and beta carotene – found in carrots – is a precursor of vitamin A .

Blackcurrants beat citrus fruits hands down in the vitamin C stakes, although lemons, oranges and grapefruits are still very good for you, as are kiwi fruits, strawberries, pineapples, potatoes, and green peppers.

The amino acid lysine has antiviral properties and can be found in meat (specifically red meat, pork, and poultry), cheese (particularly parmesan), some fish (cod and sardines), eggs, potatoes and milk. Another good source are vegetarian-friendly soya beans, also known as edamame.

It won't do you any harm to include oysters in your Cold War diet either; they contain high levels of zinc, which can impede the onset of flu. 

Finally, fill up on berries, grapes and peppers; they're full of bioflavonoids, which have anti-inflammatory properties and therefore help ease the symptoms of cold. 

As bioflavonoids should be taken with vitamin C, try this salad of peppers tossed in lemon juice.

If you have any recipes that fight the good fight against colds and flu, share your knowledge; log on and upload them to the site.