It's not exactly soup weather in Austin yet. The temperature is still annoyingly hovering in the high 80s, and the stack of (super cute) sweaters...
Read MoreFeed A Cold, Paleo Style
http://www.MelJoulwan.com/2011/11/04/feed-a-cold-paleo-style/
I couldn’t believe it! I’d been eating super clean and managing my stress (hello, meditation!), but still… the week before Christmas I was struck down by the flu. I spent five days on the couch, wrapped up in a hoodie and my leopard blanket, alternately shivering and sweating with a fever.
It was gross! And it made me pretty cranky, too. But here’s the deal: While eating a nutrient-dense diet can help fight nasty little bugs, even the cleanest eaters can be struck down by a scratchy throat, upset tummy, elevated temperatures, and runny nose once in a while.
Feeding ourselves well when illness strikes can be tricky business.
I don’t know about you, but when I feel crummy, I become an 8-year-old, and I want – in this order – a hug from my mom, a cup of tea with sugar, and buttered toast. The hug from Mom is always a good idea, but sugar and toast are not the way to pamper oneself or boost an already-compromised immune system.
When sniffles have got you down and your tummy only wants something bland and kind, try these paleo and Whole30-friendly foods that will be both emotionally and physically comforting.
A word to the wise: eat smaller portions than usual to see how it sits and gradually ramp up your quantities as you start to feel more like your superhero self. Also, I generally recommend eating protein, fat, and carbs at every meal, but when you’re under the weather, it’s all about getting in quality calories, so don’t worry too much about macronutrients—just eat healthy foods that seem appealing. There are plenty on this list!
Paleo/Whole30 Foods To Feed A Cold
Comfort Noodles: This is a friendly pile of protein and vegetables masquerading as noodle-y comfort food. Takes about 10 minutes to make, and it’s easy on your system.
Broth with Zucchini Noodles: Julienne a zucchini, place in a saucepan with a few cups of high-quality beef or chicken broth, then add a clove of crushed garlic and a pinch of powdered ginger (great for setting an upset tummy). Simmer until the noodles are tender and the soup is appropriately warm and snuggly. Add a thinly-sliced, hardboiled egg for some easy, gentle protein or, if you like egg drop soup, swirl in 1-2 beaten eggs and simmer until they’re cooked. (To julienne zucchini, you need a julienne peeler or one of these gadgets.)
Scrambled Eggs: The simplicity, digestibility, and comfort of an egg cannot be underestimated. Protein and fat will make you feel better and help your body re-build itself. Eat alongside mashed sweet potatoes or mashed cauliflower to add some quality carbs.
Mashed Potatoes: In just 7-10 minutes, you can “bake” a sweet or white potato in the microwave, then mash it with and a little coconut oil. Bonus points if you add a little ground ginger which is good for an upset stomach.
Mashed Cauliflower: Warm and soft, mashed cauliflower cures the craving for comfort food without overloading you with starch.
Cauliflower Rice With Scrambled Eggs: Scramble a few eggs in your fat of choice and set aside. Grate fresh or defrosted, frozen cauliflower in the food processor. Put fat in a sauté pan, add a cup of cauliflower rice, and stir-fry until tender. Add the scrambled eggs, a pinch of powdered ginger, salt, and pepper, and sauté until heated through.
Ginger Tea: Cut a 2-inch piece of fresh ginger into coins and place in a mug with the juice of half a lemon and 1-2 teaspoons honey. Add boiling water, steep five minutes, and sip contentedly.
Silky Gingered Zucchini Soup: This soup is super (souper?!) simple to make, so even if you’re not 100%, you should be able to pull it off. When made with bone broth, it’s a powerhouse of nutrition: healing minerals from the bone broth, ginger for a calmer stomach, and zucchini’s antioxidants—plus, it’s super (souper?!) comforting.
Comfort Noodles (recipe here)
This is a friendly pile of protein and vegetables masquerading as noodle-y comfort food. Takes about 10 minutes to make, and it’s easy on your system.Broth with Zucchini Noodles
Julienne a zucchini, place in a saucepan with a few cups of high-quality beef or chicken broth, then add a clove of crushed garlic and a pinch of powdered ginger (great for setting an upset tummy). Simmer until the noodles are tender and the soup is appropriately warm and snuggly. Add a thinly-sliced, hardboiled egg for some easy, gentle protein or, if you like egg drop soup, swirl in 1-2 scrambled eggs and simmer until they’re cooked. (To julienne zucchini, you need a julienne peeler.)
Scrambled Eggs
The simplicity, digestibility, and comfort of an egg cannot be underestimated. Protein and fat will make you feel better and help your body re-build itself. Eat alongside mashed sweet potatoes or mashed cauliflower to add some quality carbs.
Mashed Sweet Potatoes
In just 7-10 minutes, you can “bake” a sweet potato in the microwave, then mash it with some Ras el Hanout and a little coconut oil. Easy on the tummy; yummy on the tongue.
Mashed Cauliflower (recipe here)
Warm and soft, mashed cauliflower cures the craving for comfort food without overloading you with starch.
Cauliflower Rice With Scrambled Eggs
Scramble a few eggs in your fat of choice and set aside. Grate fresh or defrosted, frozen cauliflower in the food processor. Put fat in a saute pan, add a cup of cauliflower rice and stir fry until tender. Add the scrambled eggs, a pinch of powdered ginger, salt, and pepper, and saute until heated through.
More Good Ideas From Smart People I Like
From Whole9 – Steal This Meal: Feed a Cold
A wonderful recipe for easy chicken soup and other tips for beating the I-have-a-cold blues.From Everyday Paleo – 7 Natural Cold and Flu Remedies by Katie of Wellness Mama
A helpful list of stuff you probably have in your house that might help you feel better fast.
What’s your favorite paleo-friendly cold remedy?
Still hungry? Try these
January
02
Posted by
Paleo Sweet Potato Soup With Bacon
I like my music to be either upbeat or angry (or, in rare cases, heart-wrenchingly sad), but never middle-of-the-road mellow. I like most of my...
Read More
We use Neti Pots to clear out the gunk draining out of our sinuses. You look ridiculous while using one, but it works!
http://www.youtube.com/watch?v=aQm7YpxgOnA
Thanks for these great ideas! Someone I used to work with swears by fresh crushed garlic in honey a few times a day. I have since experimented with ginger. I have yet to try hot peppers. I can’t say it’s worked for me, as I took it on an as-needed basis, and not preventative, which was likely recommended.
Chicken soup. No noodles required. I like it with lots of garlic and thinly sliced kale (and the usual carrots & celery) for an italian style soup. I keep a batch in the freezer, because I know I seem to catch cold just when I’m too stressed out and tired to be making good soup from scratch.
Homemade Tom Ka Gai – chick stock, shiitake, scallions, chix (sometimes not), red curry paste (lots! soothes a sore throat like no other) galangal, coconut milk seasoned with lime, cilantro, and fish sauce – never fails.
Quick and dirty is chicken stock made in the pressure cooker in 45 minutes then seasoned with ginger and garlic and sipped like tea.
Mmm…beef bone broth (made from oxtail) sprinkled with scallions and ginger tea made from pieces of real ginger steeped in hot water with a touch of raw honey.
My favorite cold remedy/prevention is practicing cold water dousing. (seems quite paleo to me). Been doing it for well over a year now and haven’t been ill once!
http://www.systemanorway.com/default.asp?iId=JLEIH
It’s a great way to warm up on a cold day as well.
My b-friend has been doing that and for two years (also inspired by Systema) and hasn’t gotten sick once. He’s trying out paleo because of me, so once I am over my cold, I’m going to try starting my day off with cold showers too.
I have a Chipotle soup recipe I make when I feel stuffy. It starts with onion and garlic sauteed in bacon grease and tomatoes, chipotle chilis, and a lot of chicken stock. Puree everything together then I eat with cilantro, avocado and red onion toppings.
Depending on how many seeds and chilis I add, I can usually burn the stuffiness right out of my head.
Thanks, everyone, for sharing your ideas. Holy cow! You guys are ambitious. When I don’t feel well, it’s all I can do to re-heat something. I can’t believe y’all make soup from scratch when you’re under the weather. Good on you!
Last winter, when I was really sick, I asked my boyfriend to go pick up some pho, no noodles, extra meat. Works like a champ. I think I asked for it 3 days in a row. Something basically compliant (I can’t say if they use something sneaky in their broth, but I don’t get stomachaches if I eat it “no noodles” style), and you don’t have to cook!
MelB, I am the same way! I started getting noodleless duck noodle pho delivered my first winter in Boston. Now I ask them to sub bok choi or other veggies for the noodles. Super comforting when I feel a cold coming on.
Bookmarked. Thank you!
mmm… I think adding Coconut Aminos to that faux rice would make it super tasty as well.
French Onion Soup. So quick, easy and comforting with or without cheese.
Coconut ginger soup! Simmer equal parts coconut milk and home made chicken broth with fresh ginger (about 1 inch sliced for for 2 to 3 cups of liquid–more if desired) for 10 minutes, salt and pepper to taste and enjoy for a comforting fix that is sure to make your cold go away sooner rather than later. Works for stomach “flu,” too.
40,000 IUs of Vitamin D3/day for 1-2 days. At this dosage, D acts like an antibiotic.
I haven’t had a cold or flu bug in over 2 years!
Year-round, I also keep my blood level on the high end of 50-80 ng/ml–the recommended range from the Vitamin D Council.
Wow! Thanks for this. I just found this thread through the new W9 forums when a question was asked about paleo sick time foods. I thought I’d combed through all your threads, but I realize now there’s gold everywhere!
Sweet! Glad you found it — and hope you don’t have a cold right now!
My swear by cure, is simple and easy! Huge mug of hot h20, chunk of honeycomb, sliced ginger, juice of a whole lemon and 3 slices of lemon, sprinkled with cayenne pepper. 2 or 3 of those a day seem to work for myself and family. Sipping one as a type! Being paleo, i tend to not get sick nearly as much, usually by now, i’ve had 3 or 4 rounds of the flu or tonsillitis
My go to comfort food has always been scrambled eggs and buttered toast. Now I eat the eggs and skip the toast. Still makes me feel better!