When you’re an entrepreneur, especially a small team or like me, a one person show, it’s easy to treat your laptop like the most important tool in your business. But the truth is, your body and your brain are the real engines and the things you need to be looking after most carefully.
I’m hearing this conversation more often, that wellness for entrepreneurs is non-negotiable. We literally can’t afford to break down. If you aren’t well, neither is your business. When you’re juggling strategy, client work, delivery, visibility, admin, and growth, wellness, health and rest should be prioritized on that list.
Rest isn’t a luxury. Hydration isn’t optional. Nourishment isn’t something you get around to when things calm down. They’re part of looking after your business.
Today, I’m sharing something a little different, a recipe from a mom of two, private chef, nutritionist and founder of Bloom Natural Nutrition, Angela Hollett. Her nutrition guidance and her Golden Congee Bowl recipe support both energy and focus. Take a deep breath before you read this one.
How Small Business Owners Can Survive Cold and Flu Season
Running a small business in cold and flu season can feel like you’re constantly trying to keep all the plates spinning while someone keeps adding new ones, especially if you’ve got kids bringing home mystery germs from school (ask me how I know). As a mom of two and someone who cooks for families in their most vulnerable seasons, I’ve learned that staying healthy isn’t about being invincible. It’s about being prepared and responsive.
Below, I’ve included some tips to prioritize your wellness and one of my favorite go-to recipes for this time of year: a Golden Congee Bowl, warm, soothing, and packed with nutrients to support your immune system.
Don’t wait it out—act early.
If you’re starting to feel that tickle in your throat, the heaviness behind your eyes, or the subtle full-body “something is off” ache, this is your body whispering. Those tiny early signals are your best opportunity to slow down, rest, and support your immune system before your symptoms get louder. Taking action early during cold and flu season is often the difference between a single off-day and a full-blown week of downtime. While this might be extra difficult if you have children, even going to bed an hour earlier or pushing a deadline can make a difference.
Cold and flu season is inevitable—but nutrition can help.
Even in the healthiest homes, germs happen. Dogs roll around on the floor, someone coughs directly into someone else’s face on transit, and the grocery store cart handle is basically a germ museum. Illness is a normal part of life and building immunity for us, our clients and everyone.
But good nutrition can soften the edges: symptoms can be shorter, recovery can be smoother, and energy can return faster when the body is properly nourished.
Key nutrients to support immune health
1. Vitamin C
Supports immune cells and shortens duration of colds.
Foods: citrus, kiwi, bell peppers, broccoli, strawberries.
2. Zinc
Helps immune cells function and repair.
Foods: pumpkin seeds, chickpeas, eggs, shrimp, fortified cereals.
3. Antioxidants (including carotenoids and polyphenols)
Reduce inflammation and support overall immune resilience.
Foods: berries, leafy greens, sweet potatoes, turmeric, ginger.
4. Protein
Essential for making antibodies and keeping energy stable during recovery.
Foods: tofu, eggs, chicken breast, lentils, Greek yogurt.
5. Probiotics
Support gut immunity (which is where more than half of our immune system lives).
Foods: yogurt, kefir, kimchi, miso, sauerkraut.
When I start sniffling or my throat gets that weird feeling, these are the foods and nutrients I dial up right away, and I immediately make a big batch of nourishing congee to supercharge their immune system.
Golden Congee Bowl
(GF / DF)
Serves 6-8
This is my go-to sick-day or almost-sick-day bowl: warm, hydrating, soothing, and packed with anti-inflammatory ingredients that support the immune system when it needs it most.
Ingredients
- 1 cup jasmine or short-grain rice
- 10–12 cups chicken or vegetable broth (rich in minerals and protein)
- 2–3 tsp grated fresh ginger (immune-boosting, anti-inflammatory)
- 1–1½ tsp turmeric (anti-inflammatory, antioxidant)
- 2 small pieces kombu (optional, for iodine and trace minerals)
- 3 cups soft tofu, cubed (protein and gentle on digestion)
- 1–1¼ lb (450–550 g) white fish fillets (cod, halibut, or sole), cut into chunks (lean protein & omega-3s for immune support)
- 3 cups finely chopped bok choy or spinach (vitamin C, antioxidants, and fiber)
- 2–3 tsp sesame oil (healthy fats)
- 2–3 tbsp miso paste (added at the end, for probiotics and umami)
- 3 tbsp chopped cilantro or scallions (phytonutrients and flavor)
- Salt to taste
Instructions
- Rinse the rice and place it in a large pot with broth, ginger, turmeric, and kombu. Bring to a boil, then reduce heat and simmer 45–60 minutes, stirring occasionally, until thick and porridge-like.
- Gently add the tofu and fish chunks. Simmer 5–7 minutes until the fish is cooked through and tofu is warmed.
- Stir in the greens and sesame oil.
- Remove the pot from heat and stir in the miso paste (do not boil, to preserve probiotics and nutrients). Adjust salt to taste.
- Serve warm, garnished with cilantro or scallions.
Prep & Storage Tips
Make-Ahead:
- Cook the base congee (rice + broth + ginger + turmeric) up to 3 days ahead. Store in an airtight container in the fridge.
- Add tofu, fish, greens, and miso fresh when reheating to preserve texture and nutrients.
Freezing:
- The congee base freezes well for up to 2 months. Thaw overnight in the fridge before reheating.
- Fish and miso are best added fresh.
Reheating:
- Reheat gently over low heat, stirring occasionally. Add a splash of broth or water if it becomes too thick.
Serving Tip:
- Portion into individual bowls and garnish with fresh herbs for a comforting, nutrient-dense meal.
- Optional toppings: sesame seeds, a drizzle of chili oil, or a soft-boiled egg for extra protein.
This season, treat yourself like the backbone of your business, because you are.
During cold and flu season, a little more rest, early intervention, and nourishing foods can make all the difference for you and your business. Supporting your body isn’t a luxury; it’s the smartest strategy for staying well in the busiest season.
Find more recipes, tips and see what Angela can cook up for you at www.bloomnaturalnutrition.com
Follow her @bloom.natural.nutrition
