Sustainability and nutrition Part 7 – Sustainably against the flu

Part 8 – Sustainably against the flu

We are Greendish! In the “sustainability and nutrition” series, we share our secrets and fun facts at Amsterdam & Co every month for a year. This month we have prepared a few handy, sustainable nutrition tips so that you can sucesfully defend yourself against the flu virus.

You can hardly get away from it in the cold winter months: a severe cold and/or the flu. Flu is caused by the influenza virus and the cold weather conditions make it easier to spread. There are a few measures you can take to prevent you from becoming infected and getting sick. Consider, for example, good hand hygiene and a clean living environment. But nutrition can also play a major role. Fortunately, Greendish has a few sustainable and easy nutrition tips that will certainly boost your resistance!


Water is one of the most important components of the human body and helps your body in removing waste. Certainly, when the flu is lurking, drinking enough water is a must. Hydrate yourself sustainably: tap water is more sustainable than bottled water, mainly due to the production and waste of the packaging. Moreover, the water from the tap is completely safe. Indeed, according to research, the water from the Dutch tap is of much better drinking quality than in countries such as Great Britain and the United States. Do you still want to buy packaged water? Try to reuse your packaging as much as possible by refilling it with tap water. There are rumors about getting sick because of bacteria that may be in your water bottle after refilling several times. However, according to the Nutrition Center, these bacteria can do no harm, since these are your own bacteria.


Proteins make an important contribution to our immune system, so it is desirable to get enough protein. To prevent disease you need to find the right balance of proteins in your diet. According to the nutrition center, adult people need about 0.8 grams of protein per kilo of body weight. That comes down to around 56 grams of protein for someone of 70 pounds. Animal products are often considered to be the source of protein. However, according to RIVM (National Institute for Public Health and the Environment), reducing meat consumption is not only important for health but also necessary for reducing greenhouse gas emissions. There are enough sustainable products with high protein content. Think of: beans, legumes, soy products, and nuts. Delicious, sustainable and you are ready to fight the flu virus.


A well-known aid for when you are sick is eating chicken soup. Soup is simply very nice because it contains a lot of moisture and salts that are important when you are sick. But to avoid getting sick, tomato soup also seems to be a very good option. Tomato soup made from fresh tomatoes contains (of course) a lot of vegetables. Eating vegetables contributes to good resistance because of the minerals and vitamins. Our tip is to initiate a “soup day” every week, on which you combine all your remaining vegetables and potatoes for a delicious and sustainable soup. Tomato soup can really be combined with almost everything and throwing away would be a shame.


It is claimed that garlic improves your resistance because of the substance allicin. This is a substance that reduces the chance of a cold. Garlic would also contain many antioxidants that help your body fight against bad bacteria and diseases. There is no clear scientific evidence for this, but garlic is also just delicious and therefore definitely worth a try, isn’t it ?! It is very simple to add more garlic cloves to your dish more often. If you find the garlic taste a bit too intense: removing the core from the garlic makes the taste less sharp. An easy dish that contains a lot of raw garlic is tzatziki! The sustainable Greendish tip: surprise your colleagues with your homemade tzatziki dish and take all the dipable delicacies that you still have at home. Think of carrots, breadsticks or tomatoes. Super cozy and then they immediately have less trouble with your garlic breath!

Easy recipe for a large-scale tzatziki:

  1. Finely chop 3 cloves of garlic.
  2. Peel a cucumber. Remove the seeds and finely grate. Wrap the cucumber in a tea towel and squeeze out as much moisture as possible from the cucumber.
  3. Stir 200 ml Greek yogurt and 125 ml crème fraiche together. Or use (unsweetened) soy yogurt for a vegetable variety. Stir in the garlic, cucumber, oil (1 tbsp) and vinegar (3 tsp white wine vinegar). Season with salt and pepper.
  4. Finely chop 3 sprigs of dill over the tzatziki and serve cold.

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