My Best Nourishing Meals

We all have those days when we crave a little indulgence, but without the guilt. That’s when I turn to my “comfort food for the soul” recipes. These are the dishes that say, “Take a break, take care of yourself, and know that everything will be okay.” Investing this time in yourself is the best thing you can do!

Easy Chicken Tortilla Soup

Ingredients:

• 2 cups of Chicken broth
• 2 pieces of chicken breast
• 2 cans of tomatoes
• 1 cup black beans
• 1 onion
• 8 cloves of garlic
• Chili powder
• Cumin
• Salt
• Pepper
• Cilantro
• Tortilla strips
• 1 avocado
• Shredded cheese (optional)

Instructions:

1. Preheat the oven to 380°F (190°C).
2. In a Pyrex dish, combine the canned tomatoes, diced onion, minced garlic, chili powder, cumin, salt, and pepper.
3. Roast the mixture in the oven for 20 minutes.
4. Transfer the roasted mixture to a blender. Add the chicken broth and blend for 2 minutes until smooth.
5. Shred the cooked chicken breast and add it to the soup.
6. Adjust the seasoning with salt if needed.
7. Serve the soup topped with black beans, slices of avocado, chopped cilantro, and tortilla strips.
8. Optionally, sprinkle some shredded cheese on top before serving.

Health benefits: A study published in the Journal of Clinical Nutrition (2012) found that regular consumption of chili peppers, which contain capsaicin (the compound responsible for their heat), was associated with a reduced risk of mortality from cardiovascular disease and cancer.

Chicken Satay Salad

Ingredients:

• 1 tbsp tamari or soy sauce
• 1 tsp medium curry powder
• ¼ tsp ground cumin
• 1 garlic clove, finely grated
• 1 tsp clear honey
• 2 skinless chicken breast fillets (or use turkey breast)
• 1 tbsp crunchy peanut butter
• 1 tbsp sweet chilli sauce
• 1 tbsp lime juice
• Sunflower oil, for wiping the pan
• 2 Little Gem lettuce hearts, cut into wedges
• ¼ cucumber, halved and sliced
• 1 banana shallot, halved and thinly sliced
• Coriander, chopped
• Seeds from ½ pomegranate

Instructions:

1. Pour the tamari into a large dish and stir in the curry powder, cumin, garlic, and honey. Mix well. Slice the chicken breasts in half horizontally to make 4 fillets in total, then add to the marinade and mix well to coat. Set aside in the fridge for at least 1 hour, or overnight, to allow the flavors to penetrate the chicken.
2. Meanwhile, mix the peanut butter with the chili sauce, lime juice, and 1 tbsp water to make a spoonable sauce. When ready to cook the chicken, wipe a large non-stick frying pan with a little oil. Add the chicken and cook, covered with a lid, for 5-6 minutes on a medium heat, turning the fillets over for the last minute, until cooked but still moist. Set aside, covered, to rest for a few minutes.
3. While the chicken rests, toss the lettuce wedges with the cucumber, shallot, coriander, and pomegranate, and pile onto plates. Spoon over a little sauce. Slice the chicken, pile on top of the salad, and spoon over the remaining sauce. Eat while the chicken is still warm.

Health benefits: A study in the Journal of Food Science and Technology (2019) demonstrated that both tamari and soy sauce exhibit potent antioxidant activity due to their high levels of phenolic compounds, which may help protect against oxidative stress and related diseases.

Veggie Udon

Ingredients:

• 1½ tablespoons sesame oil
• 1 red onion, cut into thin wedges
• 160 grams mangetout
• 70 grams baby corn, halved
• 2 baby pak choi, quartered
• 3 spring onions, sliced
• 1 large garlic clove, crushed
• ½ tablespoon mild curry powder, or use 1 teaspoon garam masala
• 4 teaspoons low-salt soy sauce
• 300 grams ready-to-cook udon noodles
• 1 tablespoon pickled sushi ginger, chopped (optional)
• 2 tablespoons of the brine from the pickled sushi ginger (optional)

Method:

1. Heat the oil in a non-stick frying pan or wok over high heat. Add the onion and fry for 5 minutes. Stir in the mangetout, corn, pak choi, and spring onions, and cook for 5 minutes more. Add the garlic, curry powder, and soy sauce, and cook for another minute.
2. Add the udon noodles along with the ginger (if using) and reserved brine, and stir in 2-3 tablespoons of hot water until the noodles are heated through. Divide between bowls and serve.

Health benefits: Studies have found that ginger possesses strong antioxidant properties due to its high content of phenolic compounds. Research published in Food Chemistry (2019) showed that ginger extracts exhibit significant antioxidant activity, which may help protect against oxidative stress and reduce the risk of chronic diseases such as cancer and cardiovascular disease.

Remember that sharing a meal with our loved ones is essential for our dopamine and oxytocin, which are beneficial hormones. If we are alone, setting up our dining space to be cozy and inviting can make a solo meal enjoyable.

With love Ana!

The information provided in this post is for educational purposes only and is not intended as medical advice. It is essential to consult with a qualified healthcare professional before making any changes to your habits or lifestyle.

I only recommend products or services that I personally use and believe will add value to my audience. Your support in purchasing through these links enables me to continue creating helpful content. Thank you for your support!