HELLO March! The year is only three months in, but already it’s been a rollercoaster.
Last week, a nasty virus reminded me just how quickly life can bring you to a halt.
I was hit by a terrible germ, probably one of the strongest viral illnesses around.
It starts slowly with the usual symptoms: headache, body aches, fatigue.
Then, almost suddenly, it escalates: stomach cramps, a running stomach, and before you know it, a complete loss of appetite.
My stomach burned, and I found myself hyper aware of every bite, too scared to consume anything.
I’ve heard of so many people suffering the same over the past couple of weeks. Some even ended up in the hospital.
It’s sudden, relentless, and overwhelming.
The week felt like a lifetime, with all these different symptoms attacking the body at once.
It left me utterly drained, making even the simplest tasks feel impossible.
Going through this really put things into perspective. It was a sharp reminder of how fragile our energy and wellbeing can be, and how important it is to give our bodies the care they need; rest, hydration, and gentle nourishment.
Even small acts of attention can make a big difference when your system is under stress, helping you recover and regain strength. I must admit, recovery is a process.
I almost fell off the bed when my doctor casually said: “It’s a viral infection.”
I was thinking, really? Just two words, when I felt like a truck had run over me.
I had braced myself for a long, complicated diagnosis, but it was simply a viral infection.
The toughest challenge for me, though, was the loss of appetite – not knowing what to eat and not having the strength to make food, while my body desperately needed the nutrients.
It made me realise just how important gentle, nourishing meals are when your body is under strain.
Gentle Food tips when you’re under the weather
– Hydrate with nourishing liquids – Sip on warm broths, herbal teas, or water to stay hydrated and soothe a sore or upset stomach.
– Choose soft, easy-to-digest foods – Think porridge, steamed vegetables, rice, or soft fruits like banana and pear. These provide energy without overwhelming your stomach.
-Include protein for recovery – Light proteins such as chicken, eggs, or lentils help support your immune system and maintain strength.
– Add gentle natural flavours – Herbs like parsley, coriander, or a pinch of cinnamon can make food comforting without being harsh on the stomach.
– Small, frequent meals – If your appetite is low, eat small portions regularly instead of forcing large meals. It keeps nutrients coming and prevents fatigue.
This week, I will be sharing “pick me up” recipes, filled with the nutrients your body needs to restore energy, support recovery, and give you a little comfort while the season changes.
After all, what you eat helps your body heal and keep going.
Chicken and Vegetable Broth (See main image)
A soothing, nourishing broth with tender chicken and soft vegetables – perfect for warmth and gentle hydration.
Ingredients
2 chicken thighs or breasts
1 carrot, sliced
1 celery stick, chopped
1 small onion, chopped
1 clove garlic, smashed
1.5 litres water
Salt and pepper to taste
Fresh parsley to garnish
Method
Place chicken, vegetables, garlic, and water in a pot.
Bring to a gentle boil, then reduce heat and simmer for 30-40 minutes.
Remove chicken, shred if desired, and return to broth.
Season lightly with salt and pepper. Garnish with parsley before serving.
Soft-Boiled Egg Ramen
A warm, gentle noodle soup with soft-boiled eggs and tender vegetables – comforting, light, and easy to digest.
Ingredients
2 soft-boiled eggs
1 packet ramen noodles (discard seasoning if pre-flavoured, or use plain)
1 small carrot, thinly sliced
1 handful baby spinach leaves
500ml chicken or vegetable broth (light, low-sodium if possible)
1 tsp light soy sauce (optional)
Fresh coriander or parsley for garnish (optional)
Method
Prepare the eggs: Soft-boil eggs by simmering them in water for 6-7 minutes. Remove, cool slightly, peel, and set aside.
Cook the vegetables: In a small pot, simmer carrot slices in the broth for 5 minutes until tender.
Cook the noodles: Add ramen noodles to the simmering broth and cook according to packet instructions (3-4 minutes).
Add spinach: Toss in spinach leaves during the last minute of cooking, allowing them to wilt gently.
Assemble: Divide noodles and vegetables into bowls, pour over broth, and slice soft-boiled eggs in half on top.
Season: Drizzle lightly with soy sauce if desired, and garnish with fresh coriander or parsley.
Serve warm.
Plain Rice with Slow-Cooked Beef Strips in Gentle Gravy
Tender beef in a mild, soft vegetable gravy served over plain rice – hearty, nourishing, and easy on the stomach.
Ingredients
1 cup plain rice
2 cups water or light beef stock
300g beef strips (stewing beef works well)
1 small carrot, sliced
1 small potato, diced
1 small onion, finely chopped
1 clove garlic, minced (optional)
1 cup water or low-sodium beef stock
1 tsp olive oil or butter
1 tsp fresh parsley, chopped (optional)
Salt to taste
Method
Cook the rice: Rinse rice and place in a pot with 2 cups water or stock. Bring to boil, reduce heat, cover, and simmer for 15-20 minutes until tender.
Prepare the beef: Heat olive oil or butter in a pot, add onion (and garlic if using), and sauté gently until soft.
Add beef strips and brown lightly on all sides.
Pour in 1 cup water or stock, add carrot and potato, and bring to a gentle simmer. Cover and cook on low heat for 45-60 minutes until beef is very tender.
Make gentle gravy: Mash some of the vegetables slightly in the pot or stir in a small amount of cornstarch dissolved in water to lightly thicken, if desired.
Season lightly with salt. Sprinkle parsley on top before serving.
Serve the tender beef and gentle gravy over plain rice.
Banana and Oat Smoothie
A creamy, naturally sweet smoothie with banana and oats -light, energizing, and gentle for digestion.
Ingredients
1 ripe banana
1/2 cup plain milk or yogurt (dairy or plant-based)
2 tbsp oats (optional, for extra comfort and fibre)
1 tsp honey (optional)
Method
Place all ingredients in a blender.
Blend until smooth.
Serve lukewarm or chilled, depending on preference.