Recovery Food & Drinks: What to Eat When You’re Sick

When you’re ill, your body needs hydration, warmth, and simple nourishment — not heavy meals. Keep food gentle, easy to digest, and comforting.

To all my friends whose children — or they themselves (or even worse, both!) — are ill right now.

Gentle Recovery Foods

• Chicken soup (classic or avgolemono): Warm broth with a little chicken and rice is soothing and nourishing. The Greek avgolemono version adds lemon and egg for light protein and comfort.
• Youvarlakia soup: Tender meatballs with rice cooked in broth and finished with avgolemono. Soft, comforting, and very easy to eat when appetite is low.
• Simple vegetable soup: Carrots, potatoes, zucchini, olive oil, and salt. Blend if needed.
• Plain rice: Easy on the stomach. Add olive oil or a squeeze of lemon.
• Toasted bread with honey: Light, soothing, and gives quick energy.
• Plain Greek yogurt (if tolerated): A small portion can help support gut balance.

Soothing Drinks: Chamomile tea, warm lemon & honey water, ginger tea, plenty of water (small, frequent sips)

Avoid: Fried foods, creamy sauces, very spicy dishes, alcohol, and excess sugar.

Simple Recovery Day

• Morning: lemon water + toast with honey
• Lunch: chicken or vegetable soup
• Afternoon: chamomile tea with honey
• Dinner: rice with olive oil or light soup

Simple, warm and nourishing. 

You can also find more practical kitchen advice on my “Tips” page in the menu — little things that make everyday cooking simpler and more comforting.