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Eat For Recovery - Lunch

When you’ve suffered an injury or you're battling long-term illness, there's a temptation to comfort eat. But by making healthy choices, says leading nutritionist Amanda Hamilton, you can help speed up your recovery.



Eating a small meal at lunchtime can lighten the load on your digestion which can often feel upset during tumultuous times. Here are four perfect examples of light dishes that take only minutes to prepare but that really deliver on taste and nutrition.

Chicken Soup

Serves: 1
Preparation Time: 10 Mins
Cooks in: 25-30 Mins
Level: Easy


  • Handful of easy-cook noodles - rice or egg 
  • 140g lean chicken breast

Thinly chop the following:

  • 1/4 medium pepper
  • 1/4 carrot
  • 1/2 garlic clove
  • 1/2 onion

Additional ingredients:

  • 1.5 tsp grated ginger
  • 4 sprigs fresh coriander
  • 1/2 stick lemongrass
  • 1 chicken stock cube - low salt variety
  • 1/2 juice of a lime


  • Soak the noodles in some hot water for 10-15 minutes to soften them.
  • In a frying pan heat the oil over a medium-high heat, then add the garlic, ginger and lemongrass stick and fry for 3 minutes.
  • Add water and stock cube and bring to the boil.
  • Add chicken, thinly sliced carrot, pepper and the drained noodles and cook for 5 minutes or until chicken is cooked through.
  • Remove from heat and stir in remaining ingredients and leave to stand 5 minutes.
  • Remove the lemon grass and serve.

Chicken Soup Recipe. Serves: 1 | Preparation Time: 10 Mins | Cooks in: 25-30 Mins | Level: Easy

Vitamin Packed Roasted Butternut Squash with Goat's Cheese

Serves: 1
Preparation Time: 10 Mins
Cooks in: 45 Mins
Level: Easy
eat for recovery butternut squash


  • 50g goat’s cheese
  • 1/2 medium courgette
  • 1/2 medium red pepper
  • 1/2 medium butternut squash
  • 1/2 clove garlic
  • 7 cherry tomatoes
  • 1 handful salad leaves
  • 1/2 red onion
  • 1/2 tsp chilli flakes


  • Heat your oven to 180C/gas mark 6.
  • Peel and dice the butternut squash.
  • Mix together the chopped garlic, a splash of olive oil and chilli flakes and mix this through the chopped squash in a roasting tin and season.
  • Bake for about 20 minutes, then add the chopped courgette, chopped pepper and diced red onion and bake for another 20 minutes.
  • Add the cherry tomatoes and cook for another 10 minutes.
  • Finally arrange the roasted vegetables into the number of portions that you are cooking and top each pile with a slice of goat's cheese.
  • Return this to the oven and bake for another 5 minutes until the goat’s cheese has melted.
  • Use a slice to lift out the roasted vegetables and goat’s cheese and serve with some salad leaves.

Smoked Salmon Omelette

Serves: 1
Preparation Time: 5 Mins
Cooks in: 10 Mins
Level: Easy
eat for recovery butternut squash


  • 50g smoked salmon
  • 2 medium eggs
  • 1/2 handful fresh spinach
  • 10 chives


  • Whisk the eggs, chives and chopped spinach together.
  • Once mixed add a splash of oil and the mixture to a preheated frying pan and cook until bubbling on top then flip.
  • Once cooked serve onto a plate and place the salmon over the top.

Mushrooms on Toast

Serves: 1
Preparation Time: 5 Mins
Cooks in: 5 Mins
Level: Easy
eat for recovery mushrooms on toast


  • 18 button mushrooms
  • 1/2 tbsp Worcester sauce - anchovy free
  • 1 slice rye bread


  • Heat a splash of olive oil in a non-stick frying pan.
  • Add the button mushrooms and sauté over a high heat for 3-4 mins or until the mushrooms are golden and soft.
  • Season to taste with salt and freshly ground black pepper and serve on the wholemeal bread toasted.
  • For a touch more taste, add a dash of Worcestershire or Tabasco sauce.