Nourishing Meals To Eat When You Are Under the Weather
It’s bound to happen. Regardless of how good you eat, exercise or how much sleep you get. There are times we won’t feel our best and we need to take that as a sign our bodies are telling us to slow down, get more rest and just take some time for ourselves.
Whether it’s the sniffles, a sore throat, a cough or congestion, a fever or you just overall feel achy, these soothing whole food plant-based recipe ideas will nourish your body to allow it to better fight whatever bug you might have caught.
Nutrient-rich Foods
Here are some of the healthiest, nutrient-dense foods to load up on when you are sick:
Vegetables & Fruits
These veggies and fruits are high in vitamin A, C, K, and antioxidants that can help boost the immune system and reduce inflammation, so to load up on:
Broccoli
Spinach
Carrots
Sweet Potatoes
Bell Peppers
Kale
Brussels Sprouts
Cauliflower
Berries
Citrus Fruits
Garlic
Garlic contains allicin, a compound that has antibacterial and antiviral properties, making it beneficial for fighting off infections.
Ginger
Ginger has anti-inflammatory and immune-boosting properties, making it helpful for soothing a sore throat and reducing nausea.
Turmeric + pinch of black pepper
Turmeric contains curcumin, a compound with anti-inflammatory and antioxidant properties that can help support the immune system, and when combined with a pinch of black pepper it increases the bioavailability of the curcumin (your bodies ability to absorb it) by 2,000%!!
Nuts and seeds
Almonds, walnuts, chia and flax seeds are rich in healthy fats, protein, and vitamins, which can help support overall health and immune function.
Legumes
Beans, lentils, and chickpeas are high in protein, fiber, and essential nutrients, which can help support the immune system and provide energy.
Herbal teas
Chamomile, peppermint, and ginger teas can help soothe a sore throat, reduce inflammation, and provide hydration.
Plant-based broths
Vegetable-based broths or soups can provide hydration, essential nutrients, and soothing comfort for a sore throat or upset stomach.
These foods contain beneficial ingredients to incorporate into your diet when you are not feeling well such as vitamins, minerals, antioxidants, and phytonutrients that can help support the immune system, reduce inflammation, and provide essential nutrients for overall health and healing. I’ve listed some recipe ideas to inspire you, so get into your favorite pj’s, curl up with a cozy blanket and nourish your body while you heal.
Warming Soups and Stews
If it’s a hearty bowl of goodness you are craving while under the weather, here is some wonderful recipe ideas to warm you from the inside out and feed your body the immune-boosting nutrients it needs.
Red Lentil and Vegetable Soup
Beneficial ingredients:
Lentils (good source of protein and fiber)
Carrots (high in vitamin A and antioxidants)
Celery, onions, garlic, and vegetable broth (anti-inflammatory and immune-boosting)
Ginger and Turmeric Carrot Soup
Beneficial ingredients:
Carrots (high in vitamin A and antioxidants)
Ginger (anti-inflammatory and immune-boosting)
Turmeric (anti-inflammatory and antioxidant)
Coconut cream (healthy fats and nutrients)
Healing Miso Soup
Beneficial ingredients:
Miso paste (probiotics for gut health)
Seaweed (rich in vitamins and minerals)
Tofu (good source of protein)
Chickpea Noodle Soup
Beneficial ingredients:
Chickpeas (good source of protein and fiber)
Lemon (vitamin C)
Eggless noodles (hearty carbohydrate energy for cells, tissues, and organs in the body)
Onions, garlic, and low-sodium vegetable broth (anti-inflammatory and immune-boosting)
Bonus: add some spinach (rich in vitamins A, C, and K, as well as iron and antioxidants)
Butternut Squash and Kale Soup
Beneficial ingredients:
Butternut squash (high in vitamin A and antioxidants)
Kale (rich in vitamins A, C, and K, as well as iron and antioxidants)
Onions, garlic, and vegetable broth (anti-inflammatory and immune-boosting)
Creamy Butternut Squash Soup
Beneficial ingredients:
Butternut squash (high in vitamin A and antioxidants)
Onions, garlic, and vegetable broth (anti-inflammatory and immune-boosting)
Tofu Curry Lentil Soup
Beneficial ingredients:
Lentils (good source of protein and fiber)
Tofu (healthy fats and nutrients)
Curry spices (anti-inflammatory and antioxidant)
Vegetables such as bell peppers and tomatoes (vitamin A, C and antioxidants)
Cool Throat Soothers
If it is something cool and refreshing you are after to soothe a sore throat you might want to try some of these blended smoothies.
These also happens to consist of only soft foods so it is also a great alternative after any dental work (think of your teenager with wisdom teeth just removed) - just no drinking from a straw if you’ve had teeth removed until advised by your dentist.
Green Immune-Boosting Smoothie
Beneficial ingredients:
Green apple (vitamins C and B)
Spinach (rich in vitamins A, C, and K, as well as iron and antioxidants)
Kale (high in vitamins A, C, and K, as well as iron and antioxidants), banana (potassium and fiber)
Ginger (anti-inflammatory and immune-boosting)
Almond milk (healthy fats and nutrients)
Berry Antioxidant Smoothie
Beneficial ingredients:
Fresh or frozen mixed berries (high in antioxidants and vitamin C)
Spinach (rich in vitamins A, C, and K, as well as iron and antioxidants)
Chia seeds (omega-3 fatty acids and fiber)
Coconut water (hydration and electrolytes)
Turmeric and Mango Smoothie
Beneficial ingredients:
Fresh or frozen mango (vitamins A and C, as well as antioxidants)
Turmeric (anti-inflammatory and antioxidant)
Frozen bananas (potassium and fiber)
Soy milk (healthy fats and nutrients)
A pinch of black pepper (enhances absorption of curcumin in turmeric)
Pineapple and Ginger Smoothie
Beneficial ingredients:
Pineapple (high in vitamin C and bromelain, an enzyme with anti-inflammatory properties)
Ginger (anti-inflammatory and immune-boosting)
Coconut water (hydration and electrolytes)
A squeeze of lime juice (vitamin C)
Creamy Avocado and Spinach Smoothie
Beneficial ingredients:
Avocado (healthy fats and nutrients)
Spinach (rich in vitamins A, C, and K, as well as iron and antioxidants)
Frozen bananas (potassium and fiber)
Soy milk (healthy fats and nutrients)
Silken Tofu Smoothie
Beneficial ingredients:
Silken tofu (good source of protein and calcium)
Frozen bananas (potassium and fiber)
A handful of berries for added vitamins and antioxidants.
Avocado and Banana Smoothie
Beneficial ingredients:
Avocado (healthy fats and nutrients)
Frozen bananas (potassium and fiber),
Almond milk (healthy fats and nutrients).
Teas & Drinks
Ginger and Lemon Tea
Beneficial ingredients:
Fresh ginger (anti-inflammatory and immune-boosting)
Lemon juice (high in vitamin C and antioxidants)
A touch of agave or honey for sweetness (optional)
Turmeric and Cinnamon Tea
Beneficial ingredients:
Turmeric (anti-inflammatory and antioxidant)
Cinnamon (anti-inflammatory and antimicrobial properties)
A dash of black pepper (enhances absorption of curcumin in turmeric)
A touch of maple syrup or agave for sweetness
Peppermint and Chamomile Tea
Beneficial ingredients:
Peppermint (soothing for the stomach and respiratory system)
Chamomile (calming and anti-inflammatory)
A slice of fresh ginger for an extra immune boost
Hibiscus and Berry Chiller
Beneficial ingredients:
Dried hibiscus flowers (high in vitamin C and antioxidants)
Mixed berries (high in antioxidants and vitamin C)
A touch of agave or maple syrup for sweetness
Echinacea and Elderberry Tea
Beneficial ingredients:
Echinacea (immune-boosting and anti-inflammatory)
Elderberries (rich in antioxidants and vitamins)
A slice of lemon for added vitamin C
Golden Milk Latte
Beneficial ingredients:
Soy milk (healthy fats - my favorite brand)
Ground cinnamon, cardamom and cloves (anti-inflammatory and antimicrobial properties)
Turmeric + black pepper (rich in antioxidants and anti-inflammatory)
A drizzle of maple syrup for a little sweetness
Soft Foods
When you are on the mend after a rough illness you might want to slowly ease back into your normal fare with some of these soft foods first. These soft foods are not only gentle on the stomach but also provide essential nutrients such as vitamins, minerals, antioxidants, and healthy fats, which can help support the immune system to help promote your body’s healing.
Kitchari
Kitchari is a traditional Ayurvedic dish that is known for its healing properties. It is easy to digest and is made with a combination of rice, lentils, and spices. Here are some healthy nutrient-rich vegan kitchari recipes that are beneficial to consume when you are sick, along with their beneficial ingredients:
Basic Kitchari Recipe
Beneficial ingredients:
Basmati rice (easy to digest and provides energy)
Split mung beans (high in protein and fiber)
Turmeric (anti-inflammatory and antioxidant)
Cumin (helps with digestion)
Coriander (anti-inflammatory and antioxidant)
Vegetable Kitchari Recipe
Added beneficial ingredients:
Carrots (high in vitamin A and antioxidants)
Zucchini (high in vitamin C and fiber)
Fresh ginger (anti-inflammatory and immune-boosting)
Add spinach (rich in vitamins A, C, and K, as well as iron and antioxidants) and kale (high in vitamin C and antioxidants) for even more nourishing benefits
Ayurvedic Kitchari Recipe
Added beneficial ingredients:
Fennel seeds (helps with digestion)
Asafoetida - Indian spice (anti-inflammatory and digestive aid)
Fresh cilantro (anti-inflammatory and antioxidant)
Applesauce
Beneficial ingredients: Apples (rich in fiber and vitamin C), and a hint of cinnamon for flavor (anti-inflammatory and antioxidant)
Mashed Sweet Potatoes, Bell Peppers & Carrots
Beneficial ingredients:
Roasted sweet potatoes (rich in vitamin A, vitamin C, and fiber)
Roasted carrots (high in vitamin A and antioxidants)
Roasted orange bell pepper (nearly triple the amount of Vitamin C than an orange!)
A touch of soy milk (healthy fats and nutrients)
A sprinkle of cinnamon, turmeric + black pepper and curry powder (anti-inflammatory and antioxidant)
Grits or Oatmeal
Beneficial ingredients:
Grits - corn (rich in antioxidants)
Oats with fresh berries (the fiber can aid in detoxifying your body and polyphenolic bioactives optimize the immune system)
Chia Seed Pudding
Beneficial ingredients:
Chia seeds (omega-3 fatty acids and fiber)
Soy milk (healthy fats and nutrients)
A touch of maple syrup or agave for sweetness
A sprinkle of cinnamon (antioxidant)
When you're feeling under the weather, it's crucial to nourish your body with nutrient-rich, whole plant foods that are gentle on the stomach and supportive of the healing process. These recipe ideas offer a range of options, from comforting soups to traditional Ayurvedic kitchari, and are all specifically crafted to deliver essential vitamins, minerals, and antioxidants.
By incorporating these wholesome dishes into your diet, you can provide your body with the nourishment it needs to support your immune system and promote an optimal environment that allows your body to heal in the most efficient way. Happy healing!