Flu season is here and now is the time to learn about the healthy foods that are perfect for nursing you back to health. However, food preparation is key because preserving nutrients is the real way to fight off illnesses and help recover faster. This practice requires patience, expertise on healthy foods, and time which you may not have, especially when sick. So what do you do when you are sick and you don’t want to rely on can food and nor do you want to constantly order takeout? Check my guide to 5 healthy foods for when you are sick, particularly meals that are quick and easy healthy foods to prepare.

Chicken Soup

Easy Healthy Foods To Prepare

Chicken soup originates as a Jewish cuisine in the 16 century. However, it gained popularity as a healthy food dish for its medical properties. It is made from boiling chicken in water to make broth with various ingredients. Common additions include vegetables or slices of chicken while some people may prefer the broth alone for the nutrients secreted to it. It can be created with noodles, pasta, rice, or dumplings. Preparing chicken soup only takes a few minutes of boiling over high heat and reducing the heat over time. Boiling it this way will allow the chicken to secrete enough proteins and fatty acids, in addition to a blend of amino acids, fiber, vitamins, and minerals. These healthy properties of chicken soup will strengthen your immune system; relieve cold and sore throats to give your body enough nutrients to fight chronic ailments.

Here are some chicken noodle recipes

Chicken Noodle Soup By The Food Blog: Plenty of veggies, as well as noodles, make this chicken noodle soup hearty and satisfying.

Vegan + Gluten-Free Chicken Noodle Soup by Strength & Sunshine: This healthy & veggie-packed recipe is vegan and gluten-free and includes a mock ingredient you’d never guess!

Greek Lemon Chicken Soup by The Art of Food and Wine: This instant pot Greek Lemon Chicken Soup is a bright soup, with pearl Couscous added, that will warm your soul. Easy and quick in the instant pot or on the stovetop.

Bone Broth

Bone broth is quick and easy to prepare since you can cook it once and keep it refrigerated for as long as it lasts without losing important nutrients. You can add medicinal mushrooms; kombu and kelp, anti-inflammatory spices, herbs, and vegetable while simmering low and slow. This process takes time to allow the bones to secrete sugar, proteins, calcium, phosphorus, vitamins A, and many more. However, it’s a good choice of the dish since you can prepare it once, keep it refrigerated, and boil it over. Drinking in moderation between meals or before bed will heal your bones, fight osteoarthritis, heal the gut, and support peaceful sleep and inter alias. Moreover, bone broth was first used 2.500 years ago as Chinese medicine for kidneys and to aid the digestive health system. So start prepping your bone broth now to have it ready because you never know when a cold will strike.

Here are some bone broth recipes

Slow Cooker Chicken Bone Broth by Season & Thyme: This recipe makes a classic broth. It can be used for soups, sauces, or even on its’ own as something nourishing to sip on! Feel free to experiment with adding different vegetables and spices.

All About Bone Broth by Maple + Mango: Bone broth is delicious, rich in nutrients, and an incredibly versatile staple to have on hand. Learn all about it: how to make it (Instant Pot, slow cooker, and stovetop instructions), helpful tips, benefits, uses, and much much more!


Easy Healthy Foods To Prepare

While there is a wide conflict over the origin regions of oatmeal, it is without doubt oatmeal is the oldest grain traceable to several ancient civilizations as a medical grain. Preparing oatmeal can take only less time imaginable. You can use a saucepan to boil water or milk, add the oats, keep the heat low from high after stirring the oats, and keep stirring occasionally until the oats turn to desired texture. Stirring occasionally over low heat for a maximum time of 25munites to 30 minutes will give the oats enough time to secrete all nutrients. This oats dish contains well-balanced nutrients of manganese, phosphorus, magnesium, copper, iron, zinc, thiamin or vitamin B1, and vitamin B5, in addition to its fiber and carbs content. The soft texture and easy method of preparing oatmeal may make you overeat, but a moderate consumption will help you lower cholesterol, lower blood pressure levels, reduce insulin and blood sugar, and support good bacteria in the intestinal tract. 

Here are some oatmeal recipes

Protein Overnight Oats by Lemons + Zest: Oats with protein powder, chia seeds, peanut butter, and maple syrup all come together to give you a great protein boost!

Healthy Chocolate Strawberry Banana Oatmeal by Rescue Dog Kitchen: This healthy chocolate strawberry banana oatmeal recipe is dairy-free, sugar-free, and gluten-free, not to mention it’s super healthy and a great way to start your day!

Healthy Baked Oatmeal With Blueberries by Food, Fun & Faraway Places: Baked oatmeal is the easy way to get a healthy breakfast on the table. Easy to make and delicious, prepare this the night before for a simple meal before you start your day 

Instant Pot Steel Cut Oats by Nourish Plate: Steel Cut Oats in the Instant Pot makes a delicious and healthy breakfast that will provide you with nutritional benefits and give you a boost throughout the day! It takes less than 20 minutes to be ready. 

Garlic Shrimp

Easy Healthy Foods To Prepare

Preparing a garlic shrimp requires no planning: simple add shrimp, lemon slices, oil, 1 tablespoon of butter, garlic flakes of crushed red pepper, and salt. Cook over medium heat depending on your stove heat density. You will need to stir the shrimp occasionally for 3 minutes on each side. Cooking well will yield vitamin C and B, selenium, copper, iron, manganese, and copper. The garlic flavor contains medical properties that fight cancer cells, fight cold, and stimulate a healthy heart, turn to antibiotics, and boost skin health. This classic ingredient contains the recommended selenium, which acts as a natural antioxidant that fights bad LDL cholesterol levels and inflammation.

Here are some garlic shrimp recipes

Honey Garlic Butter Shrimp Recipe by Healthy Recipes 101: This honey garlic butter shrimp dish is an easy meal for seafood lovers. It requires only 20 minutes to prepare yet delivers deep, succulent flavors.

Honey Garlic Shrimp and Broccoli Sheet Pan by Bucket List Tummy:  Honey Garlic Shrimp and Broccoli Sheet Pan Meal is the perfect quick and easy meal for those busy nights. With minimal prep and clean-up, it’s ready in under 30 minutes.

Garlic Herb Shrimp Recipe by Swirls of Flavor: A light sauce made of butter, garlic, and white wine flavors oven-roasted shrimp and tomatoes.

Southwest Grilled Chicken

Easy Healthy Foods To Prepare

This is one type of home-cooked full meal to cook when you are sick and do not have much time. It contains medical properties of potassium, net carbs, fats, a high concentration of sodium, proteins, carbohydrates, and sugars. This dish is a great idea for when you are sick as it contains, grilled chicken, avocado, black beans, and scallions, white cheddar pickled jalapenos, chopped romaine, tomatoes, and tortilla strips, with the common addition of cilantro jalapeno vinaigrette. The rich protein content can help you fight the risk of heart diseases while its amino acid content is linked to the feel-good hormone, serotonin.

Here are some Southwest grilled chicken recipes

Caldo De Pollo {Mexican Chicken Soup} by Creole Contessa: Caldo de Pollo {Mexican Chicken Soup} is a quick and easy Mexican-inspired chicken soup full of potatoes, corn, fire-roasted tomatoes, zucchini, shredded cabbage, peppers, and onions.

Instant Pot Chicken Tortilla Soup by Lemons + Zest: Quick and easy, this Instant Pot Chicken Tortilla Soup is packed with veggies, beans, corn, and plenty of spice. This chunky, hearty soup recipe is ready in no time and with so little effort. Dinner is served!

I hope these easy healthy foods to prepare quickly get you on the road to recovery the next time you’re feeling under the weather. Share with me in the comments any healthy foods that are your go-to when you’re sick.

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Maria Antionette is a professional hairstylist, DIY creator and fashion lover with a belief that beauty can be fun, easy and simple.
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