Recipe of the Week: Foods for when you are sick

It’s a chicken soup time of year.

As COVID-19 continues its wintertime run, plus an increase in flu and other respiratory ailments, most of us have been sick or have been taking care of someone else. Sickness brings its own set of food questions: what should or can be eaten, which foods are appealing, and what may actually help the patient feel better?

Chicken soup is a longtime favorite when we are feeling under the weather. While it may sound like a cliché, studies have shown that hot liquids, particularly soups made with nourishing chicken broth, improve congestion. In addition to eating this basic, easy-to-digest soup, which is soothing to a sore throat, breathing in its steam is beneficial because it helps clear nasal passages.

And added benefit is that homemade chicken soup tastes good. Amid the suffering that comes with being sick, it’s nice to have something that appeals to the tastebuds.

Along with foods you should eat, such as soups, there are some that you should avoid. Experts say alcohol isn’t recommended when taking antibiotics because it can reduce your energy and delay recovery. Sugar is also something to minimize because it can increase inflammation in the body. Fatty and fried foods also should be avoided, if possible, because they are difficult to digest. And milk products aren’t recommended when you have a cold.

In the end, it all comes down to what the sick person is willing to eat. For that, you can always go back to chicken soup. This recipe from thecafesucrefarine.com makes a large batch. Freeze some if it seems like too much.

Homemade Chicken Pasta Soup

For the soup:

2 tablespoons extra virgin olive oil

¾ cup finely chopped shallots (about 2 large shallots)

3 medium celery stalks, diced

8 medium carrots, peeled and diced

12 cups low-sodium chicken broth

2 medium bay leaves

1 teaspoon each finely chopped fresh rosemary and thyme

1½ teaspoons kosher salt if you’re using regular salt, start with a half teaspoon and add more, if needed.

¼ teaspoon freshly ground black pepper

1 cup Acini di pepe pasta (you can also use pastina, orzo or Israeli couscous, also known as pearl pasta)

3 to 4 cups leftover turkey or chicken diced (rotisserie chicken works great)

To finish:

1 teaspoon finely chopped fresh rosemary and thyme (each)

1. Heat olive oil over medium heat in a large Dutch oven or pot. Add chopped shallots and cook for 2 minutes, stirring frequently. Add celery and carrots and cook for another 3 to 4 minutes, stirring frequently.

2. Add the broth, bay leaves, fresh rosemary and thyme, salt and pepper. Bring soup to a boil then reduce to a steady simmer and cook, uncovered for 20 minutes.

3. Remove bay leaves and add the Acini di pepe pasta. Stir and return to a simmer. Cook for 8 to 10 more minutes, or until pasta is tender.

4. Add diced chicken (or turkey), rosemary and thyme. Stir well and remove from heat. Taste and add more salt and/or pepper, as needed. Cover and allow soup to sit for 15 minutes before serving. This allows the flavors to meld.

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