Hardus De Beer
July 14, 20263 nourishing recipes to support recovery and energy
3 nourishing recipes to support your body
Chiropractic care helps restore movement to the joints that need it. But what you put into your body matters too - nutrition plays a real part in how well you recover, how much energy you have, and how your body copes with everyday demands.
Dr Sarah Barrow, one of our chiropractors at our Bedminster clinic, put together three simple recipes to help fuel your body properly this season. They're easy to make and easy to fit into a normal week.
Comforting chicken & vegetable soup
A simple one-pot meal, packed with vegetables and slow-cooked chicken.
Ingredients
- 1 tbsp olive oil
- 1 onion, diced
- 2 garlic cloves, crushed
- 2 carrots, diced
- 2 celery sticks, diced
- 2 chicken breasts (or 4 thighs)
- 1.2 litres chicken stock
- 1 tsp turmeric
- A few sprigs of thyme
- 1 bay leaf
- A handful of kale or spinach
- Salt, pepper, and half a lemon
Method
- Heat the oil in a large pot and soften the onion, garlic, carrot and celery for 5 minutes.
- Add the chicken, stock, turmeric, thyme and bay leaf. Bring to a simmer and cook for 20–25 minutes, until the chicken is cooked through.
- Remove the chicken, shred it, and return it to the pot.
- Stir in the greens and cook for a final 2–3 minutes.
- Season to taste and finish with a squeeze of lemon.
Warm turmeric milk
A calming drink to wind down with in the evening.
Ingredients
- 250ml milk (dairy or plant-based)
- ½ tsp turmeric
- A small piece of fresh ginger, grated (or ¼ tsp ground ginger)
- A pinch of black pepper
- A pinch of cinnamon
- 1 tsp honey, to taste
Method
- Gently warm the milk in a small pan - don't let it boil.
- Whisk in the turmeric, ginger, pepper and cinnamon.
- Pour into a mug and stir in honey to taste.
Vegetable stir-fry
A quick, colourful dinner that's easy to adapt to whatever's in the fridge.
Ingredients
- 1 tbsp sesame oil
- 2 garlic cloves, sliced
- A small piece of ginger, sliced
- Mixed vegetables - broccoli, peppers, carrots, and mangetout work well
- 2 tbsp soy sauce
- Rice or noodles, to serve
Method
- Heat the sesame oil in a wok or large frying pan over a high heat.
- Add the garlic and ginger and stir for 30 seconds.
- Add the vegetables and stir-fry for 4–5 minutes, until just tender.
- Add the soy sauce, toss to coat, and serve over rice or noodles.
Fuelling recovery, not just relief
Good nutrition supports the work your body is already doing to heal, repair and stay active, but it doesn't replace addressing what's actually causing your pain. If you're dealing with ongoing back pain, stiffness or discomfort, a chiropractic assessment can help you understand what's really going on.
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