Are you feeling under the weather and searching for foods and beverages that can help you feel better? Look no further! In this article, we'll provide you with some of the best foods to eat when you're sick, and easy, delicious recipes to try out.
Best Foods to Eat When You're Sick
It's important to give your body the nutrients it needs to fight off infection and heal. Here are some of the best foods to eat when you're sick:
Broth-based Soups
The warm broth can help hydrate you, and the vegetables provide vitamins and minerals. Chicken noodle soup, vegetable soup, and tomato soup are good options.
Herbal Teas
Ginger turmeric tea is a great choice for its anti-inflammatory properties. Honey lemon tea can help soothe a sore throat. Other good options include peppermint tea, echinacea tea, and chamomile tea.
Vitamin C-rich Foods
Oranges, kiwis, and bell peppers are all good sources of vitamin C, which can help boost your immune system. Try eating them raw or in smoothies.
Garlic
Garlic has antimicrobial properties and can help fight off infections. Garlic roasted vegetables or garlic soup are both delicious options.
Ginger
Ginger has anti-inflammatory properties and can help soothe nausea. Ginger tea, ginger ale, and ginger chews are all good options.
Leafy Greens
Spinach, kale, and arugula are all packed with vitamins and minerals. Try adding them to smoothies or salads.
Bananas
Bananas are easy to digest and can help regulate digestion. Try them in banana oat pancakes or a banana smoothie.
Oatmeal
Oatmeal is a good source of fiber and can help regulate digestion. Try overnight oats or oatmeal with honey and cinnamon.
Hydrating Foods
Coconut water, watermelon, and cucumbers are all good options for staying hydrated. Watermelon is also a good source of vitamin C.
| Recipe | Ingredients | Instructions |
|---|---|---|
| Chicken Noodle Soup | 2 cups cooked chicken, shredded 4 cups chicken broth 1/2 cup egg noodles 1 cup carrots, chopped 1 cup celery, chopped 1 onion, chopped 2 cloves garlic, minced 1 tsp thyme 2 bay leaves Salt and pepper to taste | 1. Sauté vegetables in a large pot until softened. 2. Add chicken broth, chicken, and seasonings. 3. Simmer for 20-30 minutes. 4. Add egg noodles and cook until tender. 5. Serve hot. |
| Tomato Soup | 4 large tomatoes, halved 1 onion, chopped 2 cloves garlic, minced 2 cups chicken broth 1/2 cup heavy cream 2 tbsp butter 1/4 cup fresh basil, chopped Salt and pepper to taste | 1. Roast tomatoes and garlic in the oven at 400°F for 20-25 minutes. 2. Sauté onion in a large pot until softened. 3. Add roasted tomatoes and garlic, chicken broth, and seasonings. 4. Blend with an immersion blender or in a regular blender. 5. Add heavy cream and butter and cook until heated through. 6. Serve hot, garnished with fresh basil. |
| Vegetable Soup | 4 cups vegetable broth 1 cup carrots, chopped 1 cup celery, chopped 1 onion, chopped 2 cloves garlic, minced 1 zucchini, chopped 1 yellow squash, chopped 1 can diced tomatoes 1 tsp thyme Salt and pepper to taste | 1. Sauté vegetables in a large pot until softened. 2. Add vegetable broth and seasonings. 3. Simmer for 20-30 minutes. 4. Serve hot. |
| Ginger Turmeric Tea | 1 inch fresh ginger, peeled and sliced 1 tsp ground turmeric 1 tbsp honey 1/2 lemon, juiced | 1. Boil water in a small pot. 2. Add ginger and turmeric and let steep for 5-10 minutes. 3. Strain into a mug and add honey and lemon juice. 4. Serve hot. |
| Honey Lemon Tea | 1/2 lemon, juiced 1 tbsp honey 1 cup hot water | 1. Mix lemon juice and honey into hot water. 2. Serve hot. |
| Garlic Roasted Vegetables | 1 head broccoli, chopped 1 head cauliflower, chopped 4 cloves garlic, minced 2 tbsp olive oil Salt and pepper to taste | 1. Toss vegetables and garlic with oil and seasonings. 2. Roast in the oven at 400°F for 20-25 minutes. 3. Serve hot. |
| Spinach Salad with Citrus Dressing | 4 cups spinach 1 orange, segmented 1/4 red onion, sliced 1 avocado, chopped 1/4 cup walnuts, chopped 1/4 cup orange juice 1 tbsp honey 1 tbsp olive oil 1 tsp Dijon mustard | 1. Mix dressing ingredients in a small bowl. 2. Toss salad ingredients together in a large bowl. 3. Top with dressing and serve. |
| Banana Oat Pancakes | 1 cup oats 1 banana 2 eggs 1/4 cup milk 1/2 tsp cinnamon 1/2 tsp vanilla extract | 1. Blend ingredients in a blender until smooth. 2. Cook in a greased pan like regular pancakes. 3. Serve hot. |
| Cucumber and Watermelon Salad | 4 cups watermelon, chopped 1 cucumber, sliced 1/4 cup feta cheese, crumbled 2 tbsp fresh mint leaves, chopped 1 lime, juiced 1 tbsp olive oil | 1. Mix ingredients together in a large bowl. 2. Chill in the refrigerator for at least 30 minutes. 3. Serve cold. |
Quick and Easy Recipes for When You're Feeling Sick
- Broth-based soups and herbal teas are great for when you're sick.
- Vitamin C-rich foods, garlic, ginger, leafy greens, bananas, oatmeal, and hydrating foods are also good options.
- Recipes include chicken noodle soup, tomato soup, vegetable soup, ginger turmeric tea, honey lemon tea, garlic roasted vegetables, spinach salad with citrus dressing, banana oat pancakes, and cucumber and watermelon salad.
Quick and Easy Recipes for When You're Sick
Now that you know what to eat when you're sick, let's take a look at some easy, delicious recipes that incorporate these foods.
Chicken Noodle Soup
Chicken noodle soup is comforting, easy to digest, and can help ease congestion.
Ingredients
- 2 cups cooked chicken, shredded
- 4 cups chicken broth
- 1/2 cup egg noodles
- 1 cup carrots, chopped
- 1 cup celery, chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tsp thyme
- 2 bay leaves
- Salt and pepper to taste
Instructions
- Sauté vegetables in a large pot until softened.
- Add chicken broth, chicken, and seasonings.
- Simmer for 20-30 minutes.
- Add egg noodles and cook until tender.
- Serve hot.
Tomato Soup
Roasting the tomatoes and garlic in the oven adds depth and flavor to this classic soup.
Ingredients
- 4 large tomatoes, halved
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 cups chicken broth
- 1/2 cup heavy cream
- 2 tbsp butter
- 1/4 cup fresh basil, chopped
- Salt and pepper to taste
Instructions
- Roast tomatoes and garlic in the oven at 400°F for 20-25 minutes.
- Sauté onion in a large pot until softened.
- Add roasted tomatoes and garlic, chicken broth, and seasonings.
- Blend with an immersion blender or in a regular blender.
- Add heavy cream and butter and cook until heated through.
- Serve hot, garnished with fresh basil.
Vegetable Soup
This hearty soup is packed with vegetables and flavor.
Ingredients
- 4 cups vegetable broth
- 1 cup carrots, chopped
- 1 cup celery, chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 zucchini, chopped
- 1 yellow squash, chopped
- 1 can diced tomatoes
- 1 tsp thyme
- Salt and pepper to taste
Instructions
- Sauté vegetables in a large pot until softened.
- Add vegetable broth and seasonings.
- Simmer for 20-30 minutes.
- Serve hot.
Ginger Turmeric Tea
This tea is a great way to soothe inflammation and boost your immune system.
Ingredients
- 1 inch fresh ginger, peeled and sliced
- 1 tsp ground turmeric
- 1 tbsp honey
- 1/2 lemon, juiced
Instructions
- Boil water in a small pot.
- Add ginger and turmeric and let steep for 5-10 minutes.
- Strain into a mug and add honey and lemon juice.
- Serve hot.
Honey Lemon Tea
This simple tea is perfect for soothing a sore throat.
Ingredients
- 1/2 lemon, juiced
- 1 tbsp honey
- 1 cup hot water
Instructions
- Mix lemon juice and honey into hot water.
- Serve hot.
Garlic Roasted Vegetables
Garlic roasted vegetables are a delicious and healthy side dish.
Ingredients
- 1 head broccoli, chopped
- 1 head cauliflower, chopped
- 4 cloves garlic, minced
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions
- Toss vegetables and garlic with oil and seasonings.
- Roast in the oven at 400°F for 20-25 minutes.
- Serve hot.
Spinach Salad with Citrus Dressing
This salad is packed with vitamins and minerals.
Ingredients
- 4 cups spinach
- 1 orange, segmented
- 1/4 red onion, sliced
- 1 avocado, chopped
- 1/4 cup walnuts, chopped
- 1/4 cup orange juice
- 1 tbsp honey
- 1 tbsp olive oil
- 1 tsp Dijon mustard
Instructions
- Mix dressing ingredients in a small bowl.
- Toss salad ingredients together in a large bowl.
- Top with dressing and serve.
Banana Oat Pancakes
These pancakes are easy to digest and packed with fiber.
Ingredients
- 1 cup oats
- 1 banana
- 2 eggs
- 1/4 cup milk
- 1/2 tsp cinnamon
- 1/2 tsp vanilla extract
Instructions
- Blend ingredients in a blender until smooth.
- Cook in a greased pan like regular pancakes.
- Serve hot.
Cucumber and Watermelon Salad
This refreshing salad is perfect for staying hydrated.
Ingredients
- 4 cups watermelon, chopped
- 1 cucumber, sliced
- 1/4 cup feta cheese, crumbled
- 2 tbsp fresh mint leaves, chopped
- 1 lime, juiced
- 1 tbsp olive oil
Instructions
- Mix ingredients together in a large bowl.
- Chill in the refrigerator for at least 30 minutes.
- Serve cold.
Tips for Making the Recipes
To get the most out of these recipes, follow these tips:
- Use high-quality ingredients. Fresh produce and organic meats can provide more nutrients and flavor.
- Properly season the dishes. Taste as you go and adjust the seasoning as needed.
- Add in extra herbs and spices for flavor and health benefits. Turmeric, ginger, and basil are all good choices.
- Adapt the recipes to your taste preferences. If you don't like celery, leave it out of the soup.
Other Ways to Take Care of Yourself When You're Sick
In addition to eating nutritious foods, there are other things you can do to take care of yourself when you're sick:
- Get plenty of rest. Your body needs time to heal, so make sure to get enough sleep.
- Stay hydrated. Drinking water, juice, and tea can help keep you hydrated and flush out toxins.
- Use a humidifier to ease congestion. Adding moisture to the air can help relieve stuffiness.
- Take over-the-counter medications for symptom relief. If you have a fever, headache, or other symptoms, talk to your doctor about what medications are safe to take.
Personal Story: How Ginger Tea Helped Me Recover from a Cold
Last winter, I was hit with a terrible cold that left me feeling drained and miserable. I had heard that ginger tea was a great natural remedy for colds, so I decided to give it a try.
I peeled and grated a small piece of ginger and boiled it in water for about 10 minutes. Then I added a spoonful of honey and a dash of lemon juice. I sipped on the tea throughout the day and was amazed at how much better I felt. The warmth of the tea helped soothe my sore throat, and the ginger helped clear my sinuses.
I continued to drink the tea for the next few days and noticed a significant improvement in my symptoms. Not only did it help alleviate my cold, but it also gave me a much-needed boost of energy.
Since then, ginger tea has become my go-to remedy whenever I feel a cold coming on. It's quick and easy to make, and the natural ingredients make me feel good about what I'm putting into my body.
Conclusion
Next time you're feeling sick, try out some of these soothing recipes that can help boost your immune system. By incorporating nutrient-rich foods, you can give your body the fuel it needs to fight off infection and heal. Remember to take care of yourself in other ways as well, such as getting plenty of rest and staying hydrated. By taking these steps, you'll be on your way to feeling better in no time.