Don’t let stress, stomach upsets, colds or hangovers get in the way of your fun. Stock your cupboard with a few feel-good ingredients and make one of these five easy recipes, when you’re feeling in need of a boost.
The digestive aid: ginger fried rice
Heat 1tbsp sunflower oil in a large non-stick wok or frying pan. Slice 2 courgettes, then stir-fry over a medium-high heat for 3 min. Add 2tbsp coarsely grated fresh ginger and a 250g pack ready-to-heat wholegrain rice. Cook, stirring, for 3 min. Combine the zest and juice 1 lemon with 1tsp runny honey and 1tbsp reduced-salt soy sauce, then add to the pan with 200g cooked, peeled and deveined prawns and a small bunch fresh Thai basil or coriander, torn. Heat for 2 min, then serve.
Per serving: 347kcal; 8.5g fat; 1.3g saturated fat; 7.7g sugars; 2.3g salt
The mood lifter: roasted salmon with lentils
Heat the oven to 220°C/fan 200°C/gas 7. Season 2 x 150g salmon fillets with black pepper, then roast for 12–15 min. Remove from the oven and flake the flesh away from the skin in large chunks (discard the skin). Meanwhile, spray a large non-stick wok or frying pan with oil, then fry 1 sliced red onion and 250g sliced button mushrooms for 5–6 min until golden. Add a 400g can drained lentils, 4tbsp chopped fresh parsley, zest 1 lemon and 1tsp dijon mustard. Heat for 3 min. Serve topped with the salmon.
Per serving: 471kcal; 24.4g fat; 4.7g saturated fat; 6.3g sugars; 0.4g salt
The hangover buster: smashed eggs
Heat 2tsp sunflower oil in a large non-stick frying pan, add 1 sliced mild red chilli (optional) and 175g baby plum tomatoes (halved if large). Cook for 2 min, then add 80g baby spinach and stir to wilt. Crack in 4 medium eggs and leave for 2 min or until the whites are almost set. Stir a few times to ‘smash’ and combine, then remove from the heat. Serve topped with 1 diced avocado, with 2 thick slices toasted wholegrain toast on the side.
Per serving: 457kcal; 29.9g fat; 6.7g saturated fat; 5.1g sugars; 1g salt
The immune boost: tropical granita
In a medium freezer-proof, lidded container, mix together 300ml pure tropical fruit juice with ½tsp ground allspice and the zest and juice 1 lime. Freeze for 4–6 hr, stirring with a fork every 45–60 min until crystals form. Slice or cube ½ small pineapple, 1 mango and 1 papaya, then serve the granita on top.
Per serving: 133kcal; 0.4g fat; 0g saturated fat; 32.8g sugars; 0g salt
The cold comforter: bone broth
Makes approx 10 x 350ml servings
In a large saucepan or stockpot, cover 1.5kg chicken or turkey carcasses with about 4 litres cold water. Add 1 chopped carrot, 1 sliced onion, 2 chopped celery sticks and 2 bay leaves. Bring to the boil, then reduce the heat and simmer for 6–10 hr, loosely covered, until the bones almost fall apart. Skim off the scum occasionally and keep the water level topped up. Strain the broth, then cool and store in the fridge for a week or freeze in portions for up to three months.
Use as the base for soup: simmer a portion with ½ carrot and ½ celery stick, thinly sliced, 40g wholewheat noodles and a handful baby spinach for 4–5 min until cooked.
Per serving (soup): 162kcal; 1.3g fat; 0.2g saturated fat; 5.1g sugars; 0.4g salt
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