Nourishing Recipes For When You're Sick

Eating can be difficult when we’re not feeling our best. The following comforting, fiber-rich recipes are a good choice if you’re struggling with nausea, sore throat, swallowing, or even a lack of appetite. These meals deliver both nourishment and flavor to help you feel better as you heal.

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Summer Minestrone Soup

This soup is a great choice when you’re feeling nauseated but still have an appetite. Cook and serve as directed by the recipe.

75% water-fiber foods –  leeks, onions, celery, red bell pepper, garlic, zucchini, green beans, roma tomatoes, white beans, fresh thyme, fresh basil
25% foods – pasta, olive oil, parmesan

Carrot Ginger Smoothie

On days when you’re feeling so nauseous you have no appetite, try this refreshing drink. Add ½ cup of raw cashews to make it creamier.

75% water-fiber foods – orange, carrots, lemon, ginger, banana
25% foods – hemp hearts, cashews

Chilled Cucumber, Yogurt, Avocado Soup

This soup is a good choice on days when you’re having trouble swallowing. Amp up the fiber by blending a can of rinsed and drained navy beans into the soup.

75% water-fiber foods – green onions, cucumber, fresh basil, fresh mint, garlic, avocado, navy beans
25% foods – 25% foods –

Chickpea Sweet Potato Curry

Fighting constipation? This curry is a perfect rescue plan. Cook and plate with brown rice.

75% water-fiber foods –  onion, sweet potato, garlic, fresh ginger, chickpeas, chopped tomatoes, tomato puree, fresh baby spinach
25% foods – canola oil, lite coconut milk

Farro Risotto

This delicious meal is a great option for when you’re dealing with a sore mouth and throat. Cook and plate according to recipe directions.

75% water-fiber foods –  farro, portobello mushrooms, leeks, baby spinach, fresh dill
25% foods – chicken, parmesan cheese

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.