We’re full into cold season and I have already caught one this year. To avoid colds and flus there are lots of great remedies, including that old favourite remedy, chicken soup. Keeping a diet full of fruit and vegetable, all full of anitioxidants is highly recommended, also look for foods that are high in vitamins A, B, C, and E, potassium, zinc, and magnesium. Yogurt’s live cultures are cold fighters and folate in orange juice and spinach is known to help.  Here’s a list of cold and flu fighters, including those awesome avocados that we love!

Cold Fighters:

Orange juice
Avocado
Spinach
Tomatoes
Bell peppers
Broccoli
Garlic
Grapefruit
Lean meat
Yogurt

We decided to make a salad that we’d like to call the cold busting salad with all of these ingredients! Enjoy and don’t be afraid to mix it up and add other veggies, nuts and lean proteins.

Dressing

1⁄2 cup plain yogurt
2 tbsp  milk
1 1⁄2 tbsp fresh lemon juice
1 tbsp grainy mustard
1 tsp honey
1 tsp  extra virgin olive oil
1⁄2  tsp dried oregano
2 cloves minced garlic
salt and pepper to taste

Combine all in a jar and shake.

Salad

3 cups spinach
1 orange segmented
1 bell pepper thinly sliced
12 cherry tomatoes halved
2 Avocados From Mexico sliced
1 cup broccoli florets
1/2 red onion thinly sliced

Toss spinach and broccoli with 1/4 cup dressing and then arrange on a large platter and arrange the other veggies over top and drizzle with more dressing.

You can add some grilled beef, chicken, or prawns, cheese, hard boiled egg and a hand full of nuts or two for extra protein.