Seriously Sick: Food For When You're Under the Weather
[Photographs: Tressa Eaton]
Last month I got slammed with a bizarre mid-summer 103°F fever. The sky-high fever, chills, and achy body knocked me out completely. Being home alone and sicker than I've been in a long time made me realize how important it is to have a couple stand-by recipes that can be made no matter what condition you're in. There is no more important time to feed your body with comforting, nutrient-dense foods than when you're sick. Not to sound like your mother, but even if you don't feel like eating anything, you probably need to.
These three dishes below are so simple that they barely need recipes. The coconut chicken soup can be made with or without almost any spice in the recipe. The smoothie can be made with any type of frozen fruit languishing in your freezer. The green pea recipe is so easy, it's almost laughable. Most importantly, the recipes use items that I always have around the house—a can of coconut milk in the pantry, a lemon or lime in the corner of the crisper, a clove of garlic on the counter, or some peas in the freezer.
A Word on Broths
Not that this is new information to my Jewish grandmother, but I am convinced that bone broths (especially chicken stock with its easy to assimilate minerals and tiny golden droplets of fat), have special healing properties. On a normal, non-sick Sunday, I'll set a huge stock pot on a low simmer and freeze a couple quarts of the resulting broth for another time. But if you don't have homemade broth, don't sweat it.
If I don't have any homemade chicken broth in the freezer, I use Imagine Organic Free Range Chicken Broth. For some reason, many store brought chicken broths contain sweeteners, like cane juice and other unwanted additives.If your body is already fighting off armies of invading bacteria or an infection, no point in giving it more things to deal with. Imagine is the one brand made from the same stuff I put in my own stock pot: chicken, water, onions, celery, carrots, sea salt, and spices.
Other Nutritive Ingredients
Garlic and ginger both have nutritive properties of their own, and they are fragrant enough that even with a stuffy nose you'll be able to taste them. I love adding coconut milk to hot soups. Its richness ups the comfort factor and there are many new studies showing that this traditional ingredient is anti-bacterial, anti-viral, and anti-microbial.
The smoothie is extra-thick, cold, and easy on the throat. Plain yogurt is packed full of good probiotics and the frozen banana adds some natural sweetness without whacking your body out on white sugar. If you're not used to eating plain yogurt and you find the smoothie a little too tart, just drizzle some maple syrup over the top.
For me, frozen peas are the one frozen vegetable that is reliably good, pleasantly green, and always comforting. The trick is, like with pasta, to salt the cooking water, watch your cooking time closely, and use a generous hand with the butter.
These foods got me back up and running again. Even if you'd rather put your faith in medicine over food, all of these recipes are just plain tasty.
What food do you fall back on when you're not feeling your best?
Coconut Chicken Soup
- serves 4 -
Ingredients
1 quart chicken stock, homemade preferably
1 can full fat unsweetened coconut milk
1/4 teaspoon crushed red pepper flakes
1 tablespoon ginger, freshly grated
1 clove garlic, freshly grated
Juice of one lemon or lime plus zest
Sea salt to taste
Optional garnishes: cilantro, basil, scallions, green onion, mint, mushrooms, carrots
Procedure
1. Bring the chicken stock to a boil, skimming off any foam that accumulates.
2. Add the coconut milk, chili flakes, ginger, and lemon juice to the chicken stock. Reduce heat and cover for 10 minutes.
3. Add salt to taste and sprinkle with garnishes.
Super-Thick Smoothie
- serves 1 -
Ingredients
3/4 cup whole milk plain yogurt
1/2 cup blueberries or any frozen fruit such as strawberries, raspberries, mangoes
1 whole frozen banana, sliced
Maple syrup, optional
Procedure
Add all ingredients to blender and blend till smooth. If chunks of ingredients remain, stir and blend again.
Green Peas With Butter and Parmesan
- serves 1 -
Ingredients
1 cup green peas
2 cups water with 1 teaspoon salt
Butter
Salt and pepper to taste
Parmesan, freshly grated
Procedure
1. Bring water and salt to a boil.
2. Add peas and cook about 5 minutes until tender.
3. Stir in a knob of butter, some salt and pepper, and top with Parmesan.
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39 Comments:
Home made chicken soup
Home made beef broth
buttered noodles (maybe with parmesan if feeling ok enough)
canned peaches
scrambled egg and toast (not if a sore throat- toast- ouchie)
When feeling slightly under the weather-- chicken soup with lime and hot sauce and a few tortilla chips. I crave warm and spicy when I'm feeling the funk.
CJ McD at 11:53AM on 09/03/09
Campbell's tomato soup and saltines.
jayveejay at 12:00PM on 09/03/09
when I'm sick, almost any kind of easy soup will do it for me. And I usually add in some macaroni or something to give it more substance. And then I add lots of pepper.
I usually dont go for smoothies.
1. They're heavy.
2. The dairy will make me cough
3. They are cold
4. If my stomach is unhappy already, dairy makes it worse
engmcmuffin at 12:17PM on 09/03/09
I always head for Cream of Wheat, or tea and toast with butter.
That coconut milk/chix broth looks soothing!
juliebugsmama at 12:20PM on 09/03/09
I second the Campbell's tomato soup! I'm intrigued by the coconut soup. Is there a vegetarian alternative? Would veggie broth be sufficient?
bkbella at 12:31PM on 09/03/09
@bkbella I'm sure you could use a vegetarian stock just as easily. Just be sure to use something flavorful, or doctor up some canned/packaged stuff.
As far as what to eat when I'm sick, it usually falls around comfort foods I grew up with, like veggie and rice soup, ramen, miso soup, bean burritos, Mexican tomato soup with fideo, and tea with toast.
As far as smoothies go, I don't use dairy at all since it just makes me more congested (dairy is a phlegm-inducer, which I have to avoid for my on-camera job). Instead, I just put in a frozen banana, frozen grapes and whatever fruit I have around (mango is a favorite), and whizz it up in the blender with some water or juice. If I'm so inclined, I'll also add a handful of baby spinach to it to make it green (the taste is unaffected). It's cold and has lots of vitamins/minerals, as well as having hardly any prep involved.
Lorena at 1:15PM on 09/03/09
noodles with grated cheese.
toast, butter, peanut butter, sliced banana.
grape juice
frozen green peas with a little mayo and - if I have it - finely minced celery. Maybe a little dill/parsley seasoning mix. I only thaw the peas by running hot tap water over them in a strainer.
lemonfair at 1:53PM on 09/03/09
saltines and ginger ale if the tummy bothers. If it's a cold, pho...with a few shots of Sriacha
ajdaddy at 1:57PM on 09/03/09
two things -
one, spicy ramen (real ramen, not the package stuff, though that also works) or spicy miso soup. i almost always have thai bird chilies and miso paste on hand, so this is a quick go to. add some garlic as well and you have soothing noodles and broth.
second, a hot toddy (hot water, bourbon, honey, lemon, cinnamon stick and cloves) or the non-alcoholic flu version of hot water, lemon, honey and grated ginger. just keep downing those two things and you'll be better in no time.
kaythaney at 2:19PM on 09/03/09
Chicken broth with scallions, small pasta, and a bit of grated Pecorino Romano cheese always makes me feel better, and I always have these ingredients on hand just in case. Very easy on the stomach. Oatmeal made with milk, natural orange juice, fresh tomatoes, and tea are also part of my prescription to feel better.
CheeseRks at 2:36PM on 09/03/09
When I am under the weather I eat chicken broth. I also drink lemon lime soda for my tummy. I try to keep hydrates with the clear broths like chicken or vegetable. The coconut soup sounds wonderful as I also keep a can of coconut milk in the pantry when I feel I want something Asian. Oh and cammomile tea for my tummy. With honey.
queenbleu at 2:49PM on 09/03/09
My go-to healing soup is Won-Ton form the local Chinese carry out.
1stmakearoux at 3:25PM on 09/03/09
I think the Vietnamese classic soup Pho has curative properties, especially with lime juice and Sriracha sauce squeezed in. I'll go out for it if I have a cold. Any sicker and someone would have to bring it to me.
JoanB at 4:18PM on 09/03/09
I just had to do this (doctors orders):
chicken broth
soy
rice wine vinegar
sesame oil
garlic powder
I hardly missed eating.
beano at 6:24PM on 09/03/09
my mother used to make soft boiled egg for me when I was little/sick - chopped/mashed slightly with butter in a shallow bowl, with plain buttered
toast cut into 'soldiers' - still make it for myself when I am feeling really low!
gharris at 9:01PM on 09/03/09
If I'm cooking:
oatmeal/congee/some kind of porridge
scrambled eggs and toast
corn flakes with broken up arrowroot cookies and milk
plain popcorn (if it's nausea)
miso soup
If I'm buying:
Veggie hot and sour soup
Popsicles
piccola at 9:10PM on 09/03/09
Roast pork yat gaw mein- chinese noodle soup
deefine at 9:24PM on 09/03/09
In Bangkok my favorite sick food is Kao Man Gai - sort of like deconstructed chicken noodle soup without the noodles and with more flavor :)
accidentalepicurean at 5:52AM on 09/04/09
When I have a 103 degree fever, (hallucination time) I am usually too busy fighting little purple aliens armed with fly paper guns to worry about soup. When I'm done saving the planet, then I like a little bit of split pea with ham n' onion and peanut butter on a slice of bread to go with it.
Glad you're feeling better Tressa.
Pavlov at 8:05AM on 09/04/09
The only thing I need is spicy coconut Thai soup - I'm amused to note the inclusion above. Something about the spicy creaminess is very healing.
I've had the Amy's soup version in a can and it's not bad in a pinch.
amyatkendall at 8:13AM on 09/04/09
Perfect timing, my husband is complaining of feeling feverish today--the day before we leave on our beach vacation! I think I'll make him sort of an egg-drop soup.
inothernews at 9:31AM on 09/04/09
When I'm feeling sick I go for warm, spicy, and comforting food:
Spicy ramen
Cream of wheat
Hot tea with lemon and honey
Pho with loads of lime
After I start to perk up a bit I add dense, fruit smoothies to my "sick diet".
SaltyDonuts at 11:58AM on 09/04/09
Dr. Pepper. No food.
lambowner at 4:00PM on 09/04/09
Rice porridge with a little scrambled eggs
AnnieNT at 4:41PM on 09/04/09
Menudo chases away evil humors ,straightens out that " knot in your puddin " ,thins the blood , kills worms , makes passed gas fragrant and child birth a pleasure .
jfitz at 6:55AM on 09/05/09
Grits with butter, salt & pepper. In the same family as porridge, cream of wheat, oatmeal etc but infinitely better when I'm feeling bad.
rosienc2000 at 6:05PM on 09/05/09
LOL @jfitz!!
kathyvegas at 8:53PM on 09/05/09
Here's an interesting tit-bit. Arsenic was once widely used as a medicine for stomach ailments and fever...because a scholar mistranslated the Arabic word for cinnamon. Cinnamon remains an excellent soother of lots of things. A slice of toast with lots of butter and covered with cinnamon and brown sugar makes everyone feel better. Add a pinch of ginger as well. And lots of juice. My wife doesn't like orange juice unless she doesn't feel well. Then I'm ordered to the store to get a large carton.
Peanut butter and banana sandwiches on soft wheat bread have their place too. You can add a drizzle of honey as well.
NotAmerican at 11:12PM on 09/05/09
Since childhood, I've always avoided dairy, sugar, and fried/oily foods when I'm sick, but these are the things that I do turn to -- congee (with green onions, and dried scallops or any leftover chicken or pork), Jewish chicken soup from the deli, wonton noodle soup. Also, black tea with ginseng honey and lemon.
avaryne at 11:51PM on 09/05/09
@tressa - your symptoms sound like classic lyme disease symptoms (and other tick borne illnesses)..... hope you're feeling better.
love the coconut soup, i make that all of the time myself.... and tons of garlic and ginger with chopped up veggies.... a simple broth of that...
hope you're feeling better.
pooch at 7:28AM on 09/06/09
My grandpa used to make me soft boiled eggs with toast, too and I still make it for myself when I am sick. Also simple potato soup. When I am starting to feel better, but not quite 100% - Kraft mac & cheese (old school, none of that fancy Deluxe stuff), sprinkled with Parmesan and topped with ketchup
: )
eckel at 10:08AM on 09/06/09
my mom used to make me soft boiled eggs too- didn't realize it was such a common soother! My dad made noodles with butter and breadcrumbs; still my "don't wanna cook" meal. Right now I have strep throat and the only thing that doesn't feel like swallowing ground glass is low fat ice cream and popsicles. Even soup is too much!
bludab at 6:38PM on 09/06/09
My husband makes me chicken broth with the nockerlin dumplings from older versions of Joy of Cooking.
AliceBlue at 11:00PM on 09/06/09
grits with an over-easy egg, a pat of butter and salt/pepper
chai or ginger ale to drink
gmm31313 at 12:01AM on 09/07/09
Hey ' NotAmerican' it's " tid-bit" . A little " bit a tit " always made us American teenagers feel good . Emphasis on the "feel". " Now a days" more is required .
jfitz at 7:00AM on 09/07/09
@jfitz, I can assure you that in the UK it is still 'tit-bit'. It was changed to 'tid-bit' by Americans in the late Victorian era. Because Americans apparently can't handle the idea, or the mention, of the word 'tit'.
NotAmerican at 11:10AM on 09/07/09
Well since you limeys got your 'tid' in the ringer and we bailed your ass out in WWll you better learn what a 'tit' is. We Yanks came over to GB and got allot of 'tid' and pulled down our fair share of 'nickers'. That ain't what a horse does either mate. Theres a little 'tit-bit' to chew on while you're sitting around at tea . Bligh me ,so soon they forget!
jfitz at 2:00PM on 09/08/09
@bluedab. Have you seen a doctor about your strep throat infection
linda5508 at 9:10AM on 09/10/09
Hi, all;
I'm new here, and enjoy the site very much.
My Granma made me some chicken soup, from scratch, when I was a little girl, and had been very sick for over a week, or so. She asked if there was anything I could think of that I might eat. I said chicken noodle soup, and, being a city girl, was in mind of Campbells version.
When I say she made it from scratch, I mean that the first thing she had to do was to catch the chicken. Well after all that entailed, plus making home made noodles, wouldn't you know I just smelled it and starting gagging. Granma was not pleased.
chickensoup at 8:27PM on 09/13/09