Recipes to aid repair and recovery

Recipes to aid repair and recovery

It’s well known that a balanced lifestyle and regular exercise is key to living a healthy life. Nourishing and nutritious food is especially important if you re recovering from illness or have recently returned from hospital. 

Eating the right foods and keeping hydrated can help prevent further complications or re-admission to hospital. Enjoy our recipes for repair and recovery to help you recuperate or to stay healthy this winter.  

Energising Oats  

Increasing your fibre intake may help to regulate your bowel movements. Consider adding wholegrains into your diet like wholemeal bread, brown rice, quinoa and oats. This oatmeal recipe includes wholegrains, nuts and fruit to help your gut health.  

Serves: 2 

Ingredients: 

  • 1 cup of oats 

  • 3 cups of milk 

  • 1 cinnamon quill 

  • 1 banana 

  • 3 teaspoons of raw honey 

  • 2 tablespoons of pepitas 

  • 2 tablespoons of sliced almonds 

  • 2 tablespoons of cacao 

  • Optional topping: a handful of fresh berries such as strawberries, blueberries or raspberries 

Method: 
1. Warm 3 cups of milk in a pot, add 1 cup of oats and a cinnamon quill. 
2. Stir continuously until the almond milk evaporates and is absorbed by the oats, bringing it to a thick porridge-like consistency. Add 2 teaspoons of honey to sweeten. 
3. Once the porridge is ready, remove the pot from the heat. Divide the porridge into two bowls. 
4. Top your porridge with sliced banana, fresh berries, pepitas and almonds. Drizzle with the remaining honey to serve. 
 

Recovery Chicken Cacciatore  

Lean protein is important for building and repairing cells, which improves your body’s ability to heal. This warming bowl of Chicken Cacciatore is a delicious way to aid your recovery. 

Serves: 4 
Ingredients: 

  • 1 teaspoon olive oil or spray olive oil 

  • 4 x 125g skinless chicken thigh fillets, fat trimmed 

  • 1 brown onion, finely chopped 

  • 2 garlic cloves, finely chopped 

  • 2 medium red capsicums, thinly sliced 

  • 8 pitted Kalamata olives, halved 

  • 1 x 400g can of diced tomato with no added salt 

  • ¼ cup white wine 

  • 1 teaspoon dried oregano 

  • 2 sprigs fresh rosemary 

  • 1 cup chopped mushrooms 

  • ½ cup reduced salt chicken stock 

  • ¾ cup wholemeal couscous, uncooked 

Method: 

  1. Spray a large non-stick frying pan with olive oil and set over medium-high heat. Cook chicken thighs for 1 minute each side, or until golden. 

  1. Add the onion, garlic and capsicum to the pan and stir fry for 1-2 minutes, or until just softened. Add olives, diced tomatoes, white wine, dried oregano, rosemary, chicken stock and mushrooms. Bring to the boil, then reduce heat to low and simmer for 10-15 minutes, or until chicken is cooked right through. 

  1. Meanwhile, cook couscous according to packet instructions. 

  1. To serve, divide ½ cup cooked couscous between plates and spoon chicken mixture over the top. 
     

Veggie and Beef Bolognese  

Compliment your meals with extra fruit and vegetables and increase your intake of vitamins and nutrients which are essential for aiding your recovery. This veggie-packed beef Bolognese is an instant classic that’s packed full of additional nutritional goodness.  

Serves: 4 
Ingredients: 

  • 1 brown onion, coarsely chopped 

  • 1 carrot, grated 

  • 250g button mushrooms, diced 

  • 2 tablespoons for extra virgin olive oil 

  • 2 tablespoons tomato paste 

  • 2 garlic cloves, crushed 

  • ½ teaspoon salt 

  • 400g lean mince beef 

  • 2 x 400g tins of chopped tomatoes 

  • 2 tablespoons balsamic vinegar 

  • 500g wholemeal spaghetti 

  • Handful of basil leaves, to serve 

Method: 

  1. Heat a large saucepan over medium-high heat and add the olive oil. When the oil is hot, add the chopped veggies and cook for 5 minutes, stirring, until caramelised. 

  1. Add the tomato paste, garlic and salt, stir well, and cook for a further 3 minutes. 

  1. Add the beef, breaking up lumps, and stir it through the vegetables. Cook for 5 minutes. 

  1. Add the tomatoes and balsamic vinegar and cook for a further 10 minutes. 

  1.  Meanwhile, cook the spaghetti according to the packet directions. Divide the spaghetti between plates and top with the sauce. Serve with fresh basil. 

 

When recovering from illness or injury, or returning home from hospital, it’s important to continue eating enough calories. Failing to eat properly can slow recovery and have a negative effect on your health and wellbeing.  

If you or a loved one requires meal and dietary assistance, Suncare offers meal preparation, grocery shopping assistance and meal on wheels as part of our in-home care services. Please contact the Customer Service Team on 1800 786 227 to discuss your options. 

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