Healing Diet for Recovery: Foods to Relieve Sore Throat, Cough, and Boost Immunity

 

Healing Diet for Recovery: Foods to Relieve Sore Throat, Cough, and Boost Immunity

Many people think that food therapy belongs only to older generations, and that modern medicine is the only way to fight illness. In reality, the body relies heavily on its own immune strength, circulation, gut health, and antioxidant defense to recover after being attacked by viruses. Food is the foundation that fuels these functions. By integrating the principles of Traditional Chinese Medicine (TCM) and Western nutrition, we can design meals that nourish the body at a cellular level and speed up healing while preventing lingering symptoms.

This article introduces three healing recipes that focus on lung health, digestion, and long-COVID prevention, with easy cooking steps and accessible ingredients.

1. Lung Nourishment and Energy Boost: Colorful Fish & Edamame Porridge

In TCM, "boosting qi" means promoting metabolism, restful sleep, and healthy appetite. In modern nutrition, this translates to a balanced meal with protein, fiber, and moderate carbohydrates. This recipe combines fish, edamame, tofu, and eggs for complete protein, along with fiber-rich multigrain rice (brown rice, germ rice, and black fiber rice) to aid digestion and energy metabolism. Colorful vegetables like carrot, bell pepper, baby corn, cauliflower, and mushrooms provide antioxidants to protect the respiratory system. Cooked as a soupy porridge with ginger, onion, and garlic, this dish is ideal for soothing sore throat and cough.

• Cooking Time: 20 minutes
• Servings: 2

Ingredients:

• 1 bowl multigrain rice
• 100g fish fillet (milkfish or tilapia)
• 50g edamame
• 3 tofu slices, diced
• 1 egg
• Carrot, baby corn, cauliflower, bell pepper, mushrooms (about 30–50g each)
• ½ onion, garlic, ginger slices
• 2 cups broth
• Salt & black pepper to taste

Directions:

1. Sauté garlic and onion in oil, add vegetables, and stir-fry.
2. Add broth and ginger, then bring to a boil.
3. Mix in rice, fish, and tofu, then simmer until cooked.
4. Stir in beaten egg, season, and serve warm.

2. Gut-Friendly Meal: Three-Mushroom Burdock Chicken Rice Bowl

Both TCM and Western nutrition emphasize gut health as the root of immunity. In TCM, "weak spleen causes phlegm," meaning poor digestion weakens the body’s defense. This rice bowl uses burdock and whole-grain rice to provide fiber for smooth digestion and gut microbiome support. Onion and mushrooms add natural sweetness, while chicken and eggs supply amino acids to strengthen the body.

• Cooking Time: 20 minutes
• Servings: 2

Ingredients:

• 1.5 bowls brown rice
• 80g chicken breast strips
• 30g each of enoki, king oyster, shimeji, and shiitake mushrooms
• 30g burdock, sliced
• 20g carrot strips, 30g onion
• 2 eggs
• 1 tbsp soy sauce, 1 tbsp mirin, 1 tsp sugar
• Garlic, pepper, scallion or seaweed garnish

Directions:

1. Sauté garlic and onion, then add chicken and vegetables.
2. Stir-fry with soy sauce, mirin, sugar, and pepper.
3. Crack in eggs, cook until slightly set.
4. Serve over rice, garnish with scallion or seaweed.

3. Brain Fog Prevention: Tomato & Mackerel Rice

To prevent long-COVID symptoms like brain fog, anti-inflammatory and antioxidant foods are essential. Mackerel provides Omega-3 fatty acids for inflammation control, while tomato, onion, carrot, mushrooms, baby corn, and black fiber rice supply antioxidants like lycopene and beta-carotene. This dish is light, balanced, and helps support immune regulation.

• Cooking Time: 20 minutes
• Servings: 2

Ingredients:

• 1 bowl black fiber rice
• 1 canned mackerel in tomato sauce
• 1 fresh tomato, diced
• 50g wood ear mushroom
• 30g shiitake mushrooms
• 30g baby corn
• ½ onion, 30g carrot
• Garlic, soy sauce, scallion for garnish

Directions:

1. Sauté garlic and onion, add mackerel and vegetables, stir-fry.
2. Add diced tomato last, cook briefly.
3. Mix into cooked rice and steam in rice cooker for 15 minutes.

⚠️ Healthy Food Therapy Reminder

Food therapy should always follow the principle of balance and moderation. TCM emphasizes tailoring by "person, place, and time," while Western medicine stresses portion control and nutritional balance. People with chronic conditions (high blood sugar, high blood pressure, liver or kidney issues), food allergies, or sensitive digestion should consult a nutritionist before adopting specific dietary changes.

By choosing the right foods and recipes, recovery can be smoother, energy levels stronger, and immunity naturally supported.