HELLO March! The year is only three months in, but already it\u2019s been a rollercoaster.<\/p>\n
Last week, a nasty virus reminded me just how quickly life can bring you to a halt.<\/p>\n
I was hit by a terrible germ, probably one of the strongest viral illnesses around.<\/p>\n
It starts slowly with the usual symptoms: headache, body aches, fatigue.<\/p>\n
Then, almost suddenly, it escalates: stomach cramps, a running stomach, and before you know it, a complete loss of appetite.<\/p>\n
My stomach burned, and I found myself hyper aware of every bite, too scared to consume anything.<\/p>\n
I\u2019ve heard of so many people suffering the same over the past couple of weeks. Some even ended up in the hospital.<\/p>\n
It\u2019s sudden, relentless, and overwhelming.<\/p>\n
The week felt like a lifetime, with all these different symptoms attacking the body at once.<\/p>\n
It left me utterly drained, making even the simplest tasks feel impossible.<\/p>\n
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.<\/p>\n
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.<\/p>\n
I almost fell off the bed when my doctor casually said: \u201cIt\u2019s a viral infection.\u201d<\/p>\n
I was thinking, really? Just two words, when I felt like a truck had run over me.<\/p>\n
I had braced myself for a long, complicated diagnosis, but it was simply a viral infection.<\/p>\n
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.<\/p>\n
It made me realise just how important gentle, nourishing meals are when your body is under strain.<\/p>\n
Gentle Food tips when you\u2019re under the weather<\/p>\n
– Hydrate with nourishing liquids – Sip on warm broths, herbal teas, or water to stay hydrated and soothe a sore or upset stomach.<\/p>\n
– 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.<\/p>\n
-Include protein for recovery – Light proteins such as chicken, eggs, or lentils help support your immune system and maintain strength.<\/p>\n
– Add gentle natural flavours – Herbs like parsley, coriander, or a pinch of cinnamon can make food comforting without being harsh on the stomach.<\/p>\n
– Small, frequent meals – If your appetite is low, eat small portions regularly instead of forcing large meals. It keeps nutrients coming and prevents fatigue.<\/p>\n
This week, I will be sharing \u201cpick me up\u201d recipes, filled with the nutrients your body needs to restore energy, support recovery, and give you a little comfort while the season changes.<\/p>\n
After all, what you eat helps your body heal and keep going.<\/p>\n
\u00a0<\/p>\n
Chicken and Vegetable Broth (See main image)<\/p>\n
A soothing, nourishing broth with tender chicken and soft vegetables – perfect for warmth and\u00a0gentle hydration.<\/p>\n
\u00a0<\/p>\n
Ingredients<\/p>\n
2 chicken thighs or breasts<\/p>\n
1 carrot, sliced<\/p>\n
1 celery stick, chopped<\/p>\n
1 small onion, chopped<\/p>\n
1 clove garlic, smashed<\/p>\n
1.5 litres water<\/p>\n
Salt and pepper to taste<\/p>\n
Fresh parsley to garnish<\/p>\n
\u00a0<\/p>\n
Method<\/p>\n
Place chicken, vegetables, garlic, and water in a pot.<\/p>\n
Bring to a gentle boil, then reduce heat and simmer for 30-40 minutes.<\/p>\n
Remove chicken, shred if desired, and return to broth.<\/p>\n
Season lightly with salt and pepper. Garnish with parsley before serving.<\/p>\n
\u00a0<\/p>\n
Soft-Boiled Egg Ramen<\/p>\n
A warm, gentle noodle soup with soft-boiled eggs and tender vegetables – comforting, light, and easy to digest.<\/p>\n
\u00a0<\/p>\n
Ingredients<\/p>\n
2 soft-boiled eggs<\/p>\n
1 packet ramen noodles (discard seasoning if pre-flavoured, or use plain)<\/p>\n
1 small carrot, thinly sliced<\/p>\n
1 handful baby spinach leaves<\/p>\n
500ml chicken or vegetable broth (light, low-sodium if possible)<\/p>\n
1 tsp light soy sauce (optional)<\/p>\n
Fresh coriander or parsley for garnish (optional)<\/p>\n
\u00a0<\/p>\n
Method<\/p>\n
Prepare the eggs: Soft-boil eggs by simmering them in water for 6-7 minutes. Remove,\u00a0cool slightly, peel, and set aside.<\/p>\n
Cook the vegetables: In a small pot, simmer carrot slices in the broth for 5 minutes until\u00a0tender.<\/p>\n
Cook the noodles: Add ramen noodles to the simmering broth and cook according to\u00a0packet instructions (3-4 minutes).<\/p>\n
Add spinach: Toss in spinach leaves during the last minute of cooking, allowing them to\u00a0wilt gently.<\/p>\n
Assemble: Divide noodles and vegetables into bowls, pour over broth, and slice soft-boiled eggs in half on top.<\/p>\n
Season: Drizzle lightly with soy sauce if desired, and garnish with fresh coriander or\u00a0parsley.\u00a0<\/p>\n
Serve warm.<\/p>\n
\u00a0<\/p>\n
Plain Rice with Slow-Cooked Beef Strips in Gentle Gravy<\/p>\n
Tender beef in a mild, soft vegetable gravy served over plain rice – hearty, nourishing, and easy\u00a0on the stomach.<\/p>\n
\u00a0<\/p>\n
Ingredients<\/p>\n
1 cup plain rice<\/p>\n
2 cups water or light beef stock<\/p>\n
300g beef strips (stewing beef works well)<\/p>\n
1 small carrot, sliced<\/p>\n
1 small potato, diced<\/p>\n
1 small onion, finely chopped<\/p>\n
1 clove garlic, minced (optional)<\/p>\n
1 cup water or low-sodium beef stock<\/p>\n
1 tsp olive oil or butter<\/p>\n
1 tsp fresh parsley, chopped (optional)<\/p>\n
Salt to taste<\/p>\n
\u00a0<\/p>\n
Method<\/p>\n
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.<\/p>\n
Prepare the beef: Heat olive oil or butter in a pot, add onion (and garlic if using), and saut\u00e9 gently until soft.<\/p>\n
Add beef strips and brown lightly on all sides.<\/p>\n
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.<\/p>\n
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.<\/p>\n
Season lightly with salt. Sprinkle parsley on top before serving.<\/p>\n
Serve the tender beef and gentle gravy over plain rice.<\/p>\n
\u00a0<\/p>\n
Banana and Oat Smoothie<\/p>\n
A creamy, naturally sweet smoothie with banana and oats -light, energizing, and gentle for\u00a0digestion.<\/p>\n
\u00a0<\/p>\n
Ingredients<\/p>\n
1 ripe banana<\/p>\n
1\/2 cup plain milk or yogurt (dairy or plant-based)<\/p>\n
2 tbsp oats (optional, for extra comfort and fibre)<\/p>\n
1 tsp honey (optional)<\/p>\n
\u00a0<\/p>\n
Method<\/p>\n
Place all ingredients in a blender.<\/p>\n
Blend until smooth.<\/p>\n
Serve lukewarm or chilled, depending on preference.<\/p>\n","protected":false},"excerpt":{"rendered":"HELLO March! The year is only three months in, but already it\u2019s been a rollercoaster. Last week, a…\n","protected":false},"author":2,"featured_media":520865,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[124162,49,48,136369,205487,205489,84,31709,395,205488],"class_list":{"0":"post-520864","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-banana","9":"tag-ca","10":"tag-canada","11":"tag-gentle","12":"tag-gentle-food","13":"tag-gentle-gravy","14":"tag-health","15":"tag-meals","16":"tag-nutrition","17":"tag-plain-rice"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/520864","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=520864"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/520864\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/520865"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=520864"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=520864"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=520864"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}