Whats a better meal when you are sick than soup?
Enter a pot of soup. No recipe, just me pitchin in things that I know are good health boosters and some protein.
So, if you’re feelin under the weather, don’t reach for a can of Campbell’s soup that is full of sodium and preservatives that can leave you feeling icky. Instead, throw a few things in a pot to simmer for a bit until you are ready to eat it.
What made it into my cauldron?
What is best is to have bone broth or a homemade broth, but in the case where a bug just hits you, a store bought stock will have to do. Just make sure the pick up the one without sodium and with the shortest ingredient list as possible. Organic is also a plus.
These broths have been shown to boost immunity, decrease inflammation, detox the body and provide the body with tons of nutrients, minerals specifically, that can help your body recover from a bug.
Your immune cells are made by proteins. If you’re keeping yourself stuck to the BRAT diet (the plain, carby, ‘sick’ diet) for too long, yes you are giving your body bland and easy to digest foods, but you are not giving it the building blocks it needs to recover. As soon as you can keep foods down, it’s important to start incorporating higher nutrient foods for the healing process.
Those amino acids are important, but keep in the mind types of proteins you choose. Avoid hard to digest ones like high in fat proteins or red meats and stick to lighter white fish and meats.
3. Easy to digest vegetables
As I mentioned, your body will be crying out for mineral and vitamin replenishment and so vegetables should be introduced back as soon as your tummy is feeling like it can keep food down. However, like proteins, you need to be careful on which ones you start with. Avoid high fiber and gassy ones like beans and coniferous veggies (broccoli, sprouts, cauliflower, etc) because those are very hard for your tummy to break down and while it’s in a hypersensitive state, can make it feel icky.
Instead, think baby food veggies. Squashes, peas, carrots, some greens (avoid harder ones like kale and collards for a bit), zucchini, mushrooms, potatoes. The brighter the colours, the more vitamins they have so get a variety. Also, removing the skin is something you have to do for the first lil bit as that is where all the fiber is and can make them harder on the tummy. Yes, even I have to lose the skin (the best part!) for a day or two. Sadface.
4. Healing Herbs and Spices.
Avoid spicy things and stick with herbs that have been shown to promote a happy tummy. Garlic is great for detox and as an anti-inflammatory. Ginger is a nausea cure and is also a great flavour booster in soup.
Other random ones are cinnamon and peppermint. Mint tea yo!
So after all that, what the heck did I put in my soup?
- 4 cups of liquid (I did about 1/2 and 1/2 no salt added, organic chicken broth + water)
- Frozen butternut squash cubes
- Bok Choy
- ~2-3 tbsp Onion
- a few White Button Mushrooms
- Skinless, Roasted Chicken
- few Shrimps
- tsp minced Garlic
- Few pinches of ground Ginger
- 3 large Bay Leaves
Directions: Bring your liquid to a boil on the stove, pitch in all the ingredients (except the cooked chicken, shrimp and greens) and let that simmer until the vegetables are soft. A few minutes before eating, throw in the proteins and greens and let simmer for a few minutes to heat through. Enjoy!
You can simmer this soup for longer for more flavour development, but your vegetables will break down a bit more. So if you’re going to simmer for a few hours and are using frozen vegetables, hold off adding them until the final 20 minutes or so.
Do you crave soup when you’re sick?
Foods you cannot eat when you sick?