When we are battling a cold or flu, we crave simplicity and comfort. Foods that are not difficult for our systems to digest, but ones that still provide us with much-needed nutrients to help us get back to good health.
Nausea is associated with so many viral illnesses, and its presence can often be the greatest hindrance when trying to bounce back to normal in the days following a sickness. Therefore, it can take the digestive system a little time to become accustomed again to food or even fluids. However, even when in the depths of illness, it is vitally important to encourage even the smallest amount of fluids so that our bodies can start to work efficiently again.
Water is best, but if tolerated, herbal teas can be sipped on as they may help to alleviate some of the symptoms of a cold or flu, such as congestion, while also aiding hydration.
Once fluids are being tolerated, small amounts of bland foods can be introduced, such as dry toast. Once the tummy has begun to accept any sort of food, it is essential to try ones which are nutrient-rich, which won’t cause too much stress on the digestive system, but still provide a much-needed nutrient boost.
A broth or light soup is filled with important, essential nutrients, while it can also add to our fluid intake. Once a light soup has been tolerated, some shredded cooked chicken, along with diced potatoes, orzo, or noodles, can be added to make for a more substantial meal.
If you find yourself battling a cold, flu, or virus this winter, it is important to rest plenty, keep hydrated, and, once able, introduce some nutrient-dense foods. These measures should help the body to fight off the infection and get you back to good health again.
Ingredients: Serves 4
50g butter
1 tbsp olive oil
2 carrots, diced
2 sticks celery, diced
1 onion, diced
4 cloves garlic, crushed
Salt and freshly ground pepper
2 chicken fillets
1.3 litres hot chicken stock
Method
1 Melt the butter with the olive oil in a large saucepan over a low heat. When it begins to foam , add the carrot, celery and onion. Stir to combine.
2 Cover with the lid of the saucepan. Sweat over a low heat for about 10 minutes, making sure the vegetables don’t stick to the bottom of the saucepan. 3 When the vegetables have softened a little but not coloured, add the garlic, a little salt and a few grinds of pepper. Stir to combine and add the chicken and stock. Continue to cook for 30 minutes. 4 Remove the chicken fillets to a plate and, using two forks, shred the chicken and return it to the saucepan. 5 Pour the soup into serving bowls and garnish with some finely chopped herbs, such as thyme or chives.
Ingredients: Serves 4-6
2 tbsp olive oil
4 chicken fillets, diced
Salt and freshly ground pepper
1 white onion, diced
75g butter
75g plain flour
600ml hot chicken stock
400ml whole milk
Knob of butter
250g mushrooms, cut into quarters
1kg mashed potatoes
Method
1 Preheat the oven to 200°C/fan-assisted 180°C/gas mark 6. Add 1 tbsp olive oil to a large frying pan over a high heat. Add the chicken, season with a little salt and pepper, and fry for about 10 minutes, until cooked through. Remove to a plate.
2 Add a little more olive oil to the pan and turn down the heat to low. Add the onion and cook gently for about five minutes. Push the onion to one side of the pan and add the butter along with the flour. Using a wooden spoon, stir until combined for about two minutes over the heat.
3 Gradually add the chicken stock, whisking all the time using a hand whisk. Once combined, gradually add the milk. Leave the mixture to simmer over a low heat for about five minutes.
4 Meanwhile, add a knob of butter to a medium-sized saucepan and fry the mushrooms over a high heat for about five minutes
5 Add the cooked mushrooms to the saucepan, along with the cooked chicken.
6 Transfer to a large pie dish. Evenly top with the mashed potatoes. Place the dish on a large baking tray, in case the sauce bubbles over during cooking, and bake in the preheated oven for 30-35 minutes. Serve alongside some green vegetables.
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