When you're not feeling well, cooking is probably the last thing on your mind. However, to get better, you need good nutrition! Also, you're probably hungry. When figuring out what to eat when you're sick, you should consider a few different things. First, you need to stay hydrated, so soup is always a good choice, right? Plus, it's warm and soothing, and it feels like a giant hug in a bowl. Second, your body needs vitamins, minerals, and protein to boost your immune system. Third, you don't feel like cooking, so you need something quick and easy. Better yet, think about making some "sick day" meals when you are well and stashing them in the freezer. With all these points in mind, here are a few tried and true recipes to make your next sick day a little less miserable.
Homemade soup is a fantastic option when you're sick, for many reasons. When you make your own soup, you can avoid adding sodium levels normally found in canned soup. You can also customize the dish however you like, without worrying that the store will run out of your favorite type. Soup is often filled with healthy vegetables and protein, which can help you feel better, and all the liquid broth is good for keeping you hydrated. For a simple vegetable soup, use bone broth or stock and add whatever diced veggies you have on hand, roasting them first for more flavor. Add in whatever sounds good, from leftover rice to quinoa to diced chicken, beans, or ground beef. Remember that any grains you add will take up some of the liquid, so be prepared to add water or broth at the end.
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When you have a sore throat or a stomach ache, you may find that the thought of food makes you feel worse. In that case, a cold, blended, fruit-and-vegetable smoothie may be the answer. You'll get an extra boost of nutrition without feeling bogged down by a big meal. To make a basic green smoothie, add two cups of liquid, such as water or almond milk, and two cups of leafy greens, such as spinach or kale, to a blender. Puree. Next, add three cups of chopped, frozen fruit to the mixture and blend again. For an extra boost, add a small amount of ginger or turmeric before the second blend.
Stuffed Sweet Potatoes
Sweet potatoes are delicious, easy to prepare, and, when cooked, have a soft, creamy consistency that warms and soothes. They're also packed with nutrients like potassium and vitamin C. To roast sweet potatoes, scrub them, poke them several times with a fork, rub them with oil, and bake in a preheated 425-degree oven for around 45 minutes. Once they have cooled slightly, slit the tops, lightly mash them inside, and fill with warm toppings of your choice. Try white beans with wilted kale, or a simple salt, pepper, and butter mixture.
The beauty of all these recipes is that they are packed with powerful antioxidants and are easy to either make ahead or throw together even when you don't feel like being in the kitchen. Here's to a speedy recovery!