Flu season is upon us. The solution is in the Italian kitchen: simple, nourishing foods that help you feel better. From warming soups to nutrient-rich dishes and soothing drinks, these recipes restore strength, calm the body, and keep us healthy through seasonal ailments. Made with seasonal ingredients that create a holistic, time-tested approach to wellness: healthy, organic, corroborating, anti-inflammatory. These are the Italian foods that help us heal.
Italian Recipes that Bolster Wellness
Disclaimer: These recipes are classic home remedies, they are not a substitute for professional medical care. We love food and believe in its curative power, but we also fully support science and medicine, so always consult a healthcare professional for any illness. The dishes you’ll read about below can bolster wellness, but they do not perform miracles.
Minestrina
When you feel weak from a cold or the change of season, Italians make soup to offer warmth, nourishment and strength. They draw from centuries of home cooking that value balance and seasonality. Each soup has a clear purpose: restore fluids, support digestion, warm the body with gentle energy. These recipes are passed down generations.
«You look pale, I’ll make minestrina for you»
– Every Italian mother, since the dawn of time
Minestrina is code for “selfless care”. It is what Italians turn to when they are depressed, coming home after travel, when it rains, when they’re sad, or when they feel the onset of a cold – theirs or a loved one’s. The broad term can mean any number of soups: chunky, like farro and chestnuts, or clear and liquid, like bone broth. The most effective of all the Italian soups, however, is Brodo di pollo whose ancient roots in the tradition of healing through food dwells in every Italian’s dna. It is proven that a bowl of homemade chicken soup will help promote sleep and speed up the healing process. The first step is sourcing a top quality bird for your brodo: a free-range hen, eviscerated and cut in 8 pieces. In a large pot of cold water add the skin-on chicken parts, a thumb of ginger, a fistful of salt, an onion studded with a dozen cloves, 1-2 carrots, and 1-2 celery ribs, roughly chopped. You can add any other veg of your choice. Let the brodo simmer over medium-low, undisturbed, for at least an hour before adding the aromatics: 1 bay leaf, 5 whole peppercorns, and 1 small cinnamon stick. Skim off any scum that comes to the surface and let the brodo cook another 20-30 minutes, or until it turns rich, and the house smells amazing. Once cooked, discard the onion, the ginger, any loose cloves and the celery. Debone and shred the chicken, add it back to the pot. Serve and sip noisily. Instant results.
Pastina is a child’s comfort dish and an adult’s madeleine moment. Cook tiny pasta like stelline or tubetti in hot broth (see above) until al dente, then add grated cheese to your heart’s content and mix until thick and creamy. Let the rib-sticking magic happen with every mouthful.
Stracciatella in brodo is a version of egg-drop soup: beat eggs with grated Parmigiano, Italian penicillin, to obtain a loose paste, pour this mix into boiling brodo while stirring, until thin shredded ribbons form. A splash of red wine in the stracciatella in brodo bowl is not only admissible, it’s encouraged.
Zuppa di cipolle dates to the peasant kitchens of northern Italy bordering France. Slowly sweat a boatload of sliced onions in butter until soft, then add broth and cook for at least 40 minutes. Add slices of stale or toasted bread covered in cheese at the bottom of each deep dish and spoon over ladles of the delicious, slightly sweet diuretic soup.
Vellutata di ceci is an old countryside recipe from Abruzzo. Blend cooked chickpeas with their broth, olive oil, garlic, and rosemary to make a smooth cream that feeds your muscles and helps digestion. Adding “sagne” – flat, diamond-shaped pasta – is totally optional.
Finally, the queen of minestra asciutta – i.e. not soupy – is spaghetti, or whatever pasta shape you love, gently tumbled in Alpine butter and finely grated Parmigliano Reggiano. The result, after mixing the pasta with some starchy cooking water, is a silky golden sauce that coats each strand. Some refer to this as Alfredo, in Italy we call it pasta in bianco, aka the solution to any malady.
Foglie, tuberi e radici
As carnivores, Italians know that eating plants makes a big difference in healing their body and restoring balance. Choosing naturally anti-inflammatory foods can help alleviate chronic inflammation and promote overall well-being. Leafy greens like spinach, chard and kale are exactly that food. They contain vitamins, minerals and phytochemical superpowers that have beneficial effects on the nervous and rheumatic systems. A delicious way to eat your greens is dragging them around in a pan. The Italian word for this action is beautiful, strascinati. Trim, rinse and pat dry your leaves. Massage with olive oil and a pinch of flaky salt. Heat a large pan and add 3 tablespoons of low smoke-point fat (like algae cooking oil). Toss in the greens and a couple smashed cloves of garlic in their sleeve. Move the pan around, and cook for 5 minutes uncovered, or until the greens are just barely wilted and blistered. Season to taste and serve this healthy stir fry over lightly toasted sourdough slathered with ricotta, or alternatively topped with a fried egg.
Another incredibly healthy solution to fighting off a cold or an upset stomach is eating roots and spuds. These feed our body with slow energy and essential minerals. They’re rich in fiber, potassium, and vitamin C. They help regulate digestion, balance fluids, and support the immune system. Their natural starches keep blood sugar steady and our energy stable. Steam, roast, or mash them with olive oil for easy digestion and lasting nourishment. The humble boiled potato is a panacea for any indisposition. All it needs to shine on the plate is a thread of good quality extra virgin olive oil, and salt. Want to make a dish of steamed carrots, beets and parsnips more appealing? Add some heat: 1 Calabrian chili pepper, a spoonful of ‘nduja sausage, or a dollop of chili crisp. This will open your airways and tickle your taste buds. For added texture, garnish with a handful of lightly toasted cashew nuts, and a dribble of tahina.
Legumi
Longevity is often associated with a typically Mediterranean lifestyle. This means including hefty amount of seafood and legumes in your diet. Chickpeas and baccalà is a Roman recipe that combines both. Once thrifty and readily available, this dish is a nutritious and healthy complete meal that became a staple in Roman kitchens by the 1800s, rooted in cucina povera and Friday fasting practices. Dried cod entered Mediterranean markets through northern European trade, and salt-preservation techniques made it an affordable, shelf-stable protein for inland towns. Now cod prices have soared and the recipe is no longer a regular feature. However, in some neighborhood markets, on Fridays you can still find containers of salt cod soaking in water, and next to them, on the shelf, bags of chickpeas, ready for the marriage in the pot.
To make this genius dish, prepare the chickpeas first by soaking them in water overnight, then simmer them until tender. The cod has been soaking for days in several changes of water to remove excess salt, all you have to do is cut it into portions. In a large pot (earthenware would be ideal) sauté 2-3 cloves of garlic and 1 small sliced onion in 3 tablespoons of extra virgin olive oil. Add a sprig of rosemary and a bay leaf, then some tomato paste and a little bit of the chickpea cooking liquid to obtain a light sauce. Once that starts lightly bubbling, add the chickpeas, and nestle the cod pieces into the pot. Simmer lightly, adding more chickpea cooking liquid if necessary, until the fish flakes and the flavors unite. Finish with a drizzle of extra virgin olive oil and cracked black pepper, and serve immediately
Another restorative legume dish to make when you or someone you love is feeling punk is Pasta e fagioli, a mainstay of Italian peasant cuisine. This hearty soup has fed Italian families for centuries, especially in colder months. If using dried beans, soak them overnight, then cook until soft in vegetable broth. Add small tube-shaped pasta and let that cook in the same pot so the starch from the pasta blends with the beans and the aromatic broth. The result is a simple, complete meal that’s rich in protein, fiber, and love. A drizzle of extra virgin olive oil and a few turns of the pepper mill transform the humble dish into nourishing medicine.
Frutta
Among the foods that help us heal is fruit. Small red/black/purple fruits such as blackberries, raspberries and blueberries are rich in antioxidants that help reduce inflammation and protect cells from damage caused by free radicals. In Italy we call nuts frutta secca, i.e. dried fruit. Almonds, walnuts, hazelnuts are some of the healthiest fruit around. With omega-3 fatty acids, known for their anti-inflammatory properties, these are perfect for homemade nut butters, bark and protein bars, and many other healthy snacks. Pack those superfoods in your meals, and feel the achy bones, tight chest and stuffy nose make a quick retreat.
One of my favorite breakfasts is a yogurt bowl with oatmeal, honey, chia seeds, peanut butter and banana – a great way to include many powerful nutrients in one serving. Or you can throw everything in the blender with a splash of plant-based milk for a restorative smoothie.
When the flu knocks, citrus also comes to the rescue. Invest in a juicer and make the best of the season’s blood oranges, tangerines, limes, grapefruit, kumquats – you name it. If pulpy juice is not your thing, think outside the box and have your citrus in salad! The insalata di arance e finocchi I learned to make in Ortigia (Sicily) uses the best local oranges, crisp fennel bulbs sliced “against the grain”, red onion, pitted Castelvetrano olives and a sprinkling of wild fennel pollen. A drizzle of extra virgin olive oil, cracked black pepper and a pinch of flakes from the natural salt pans of Trapani complete the dish.
Funghi
Mushrooms are known for their immune-modulatory and anti-inflammatory properties. They are the leading source of the antioxidant nutrient selenium, which protects our body’s cells from damage that might lead to chronic diseases, and help to strengthen the immune system. In the fungi realm are anything from Shiitake to Chanterelles, by way of Truffles and Cremini. You’re fighting the sniffles and feel a headache setting in? A risotto with porcini, or even a side dish of champignons sautéed with garlic and olive oil can often do the tick. The secret to the droolworthy funghi trifolati? Lock in the moisture and get a nice color by adding the salt only at the very end, off the stove.
Flowers
You can heal minor ailments with flowers. A bouquet of blooms brings brightness to your home, but flowers can actually speed up the healing process through traditional food choices. Add edible blooms like calendula, nasturtium, or violets to your salads for vitamins and antioxidants. Use chamomile petals in tea to ease digestion and favor sleep. Add brined capers (unbloomed buds) to salads, deviled eggs and sandwiches. Snack on sunflower seeds to aid skin health and support your immune system, and take advantage of the summer to get your fill of fried zucchini blossoms.
Always in the flower realm, don’t forget to eat artichokes to support your liver and reduce bloating (yes, they are unbloomed flowers too!). As soon as the temperature drops, we start seeing purple and green beauties at the market. At the peak of the artichoke season in April is when I most commonly catch a cold. Fortunately I can make a recipe that helps me feel better on so many levels: Insalata di carciofi. This raw artichoke salad is one of my favorite ways of healing. Trim away exterior leaves and any “choke” and proceed to slice your artichokes, stems included (the best part). Immediately wet them with lemon juice, which is part of the dressing but also the best way to keep them from oxidizing. Next, measuring with your heart, shave petals of 24-month aged Parmigiano Reggiano over the sliced artichokes. Thinly sliced celery is optional. Drizzle cold-pressed extra virgin olive oil, add a few turns of the pepper mill and toss to coat evenly. Beware: you will not be able to stop eating this.
Gelato
Liquid, creamy textures soothe a burning throat. Same goes for icy treats. Until my mid-twenties I suffered with recurring strep-throat. I would get extremely high fever that gave me weird dreams and sensory hallucinations: sounds were inexplicably brusque, and my mother’s calming whispers came across as screaming. The antibiotics would give me a rash and wipe out the good bacteria in my gut. The only consolation in all this was gelato. I loved it, and it was the only food I could bear, given my swollen tonsils that made me sound like Kermit the Frog. My tonsils have since been removed, but I’m still an ardent fan of gelato at any time of year, in whatever weather.
Acqua
When we are not feeling well, our body tells us to hydrate more than we normally would. While nursing a cold or fighting the flu, doctor’s orders always include vitamins and drinking plenty of water throughout the day. To top-up the H2O intake, brew herbal infusions, make homemade flavored waters, and steep your favorite tea blends. My favorite liquid throat salve is a ginger and lemon infusion sweetened with raw honey. In 2 cups of boiling water I grate a large thumb of fresh ginger, squeeze the juice of 1 lemon and stir in 2 heaped tablespoons of raw honey. I transfer everything to a thermos and sip the hot delight every time I feel the tickle.
Alcohol
Italian tradition maintains drinking alcohol brings measured health benefits when enjoyed in moderation. Vin brulé, the Italian version of mulled wine, warms the body and supports circulation: the polyphenols in the red wine help your heart and lower inflammation. What we now consider digestivo, or an ingredient in our favorite cocktails, Amaro began as a monastic elixir made from herbs, roots and barks. Its bitter compounds aid digestion and calm the stomach after big meals.
Produced in western Sicily since the eighteenth century, Marsala wine bridges the line between food and remedy. Its rich flavor and gentle sweetness make it a natural fit for restorative cooking, from sauces and main courses, to small sips after a meal to aid digestion and improve blood flow. A tablespoon of Marsala added to an egg beaten with sugar creates zabaione, a delicious creamy dessert that’s traditionally considered a natural remedy to reinforce virility.
What do you cook to feel better?
