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Following the long-awaited festive season, bouncing back to normal physically and mentally can be a transitional period. Given the futility to resist temptation and give into eating a little more than one would usually indulge, the calorie-laden foods as well as drinking around this time can be a setback to one’s appetite as well as digestion. While party-hopping or eating beyond the usual hours, one could experience bloating, indigestion, acid reflux and most importantly, guilt—all of which can be counterproductive to recovery. Instead, focussing on eating balanced meals which take into account nutrition as well as taste, can be the catalyst one’s system requires to feel like oneself again. While this might mean differently for different people across age groups, swinging from one extreme to another with a diet of detox juices and no carbs could also work against restoring proper bodily functions. Hence, the focus should be on eating well without going overboard—while keeping in mind to build an easy maintenance meal routine.
Sweet/Savoury Oatmeal
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Kickstarting the day with a satiating bowl of oatmeal made using natural sweeteners like honey or maple syrup and coconut milk is delicious when topped off with seasonal fruit, seeds and nuts. One could also swap the sweet version for a savoury one and flavour it with tamari or miso, chopped spring onions, pickled cucumber and a fried egg on top for a protein boost. Experiment with fun flavour combinations by adding homemade granola or cardamom and jaggery to sweet oatmeal, or using a spice blend of your choice to give it a desi spin. Amp up the fibre with chopped carrots, green peas or string beans and add a touch of spice with a drizzle of chilli crisp.
Dal-Chawal-Sabzi
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Nothing says homecooked meal quite like a portion of simple dal-chawal and a vegetable preparation on the side. The old-school meal is a no-frills way to keep full without having to feel heavy—especially with a bowl of dahi on the side, to encourage the intake of good bacteria while also help cooling the system. Being conscious to include seasonal vegetable preparations, homemade pickle or chutney condiments and ghee is a great way to eat local, while checking off all the components to enhance flavour.
Kimchi Fried Rice
When prepared correctly, a bowl of fried rice can be a complete meal on its own. Swap white rice for brown rice or quinoa—or simply make a no-carb version with cauliflower rice. Add fibre-dense vegetables like broccoli, bell peppers, shredded cabbage and leafy greens for colour as well as essential nutrients; introduce protein in the form of chicken, shrimp, tofu or tempeh and add in chopped kimchi for good measure to provide the gut with probiotics. Elevate the flavour of your fried rice with other Asian condiments—dark soy, fish sauce, toasted sesame oil and oyster sauce for a boost of umami notes.
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Hearty Soup Bowls
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Although soups do not necessarily classify as complete meals, eating them as a main component along with an assortment of side dishes makes it a filling option. Enjoy a large bowl of chicken soup rich in collagen, with vegetables and pasta cooked into the broth or make a khao suey inspired coconut soup loaded with vegetables and protein. Opt to pair the soup with a chopped salad or a tartine of choice as well as a glass of buttermilk or jaljeera to encourage digestion. Go the Indian route by simmering a rasam flavoured broth infused with digestive spices such as cumin and black pepper, fortifying protein requirements with shellfish and dip some crusty flatbread into it.
Wraps/Sandwiches
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Much like fried rice, sandwiches or wraps can be great vehicles to incorporate all dietary components in a form that is appealing and approachable. Versatile combinations of chicken with shredded vegetables and pantry condiments like hummus and pesto work well between two slices of bread or even a warm tortilla wrap. Make a quick but healthy version of the shawarma by eliminating the mayonnaise and replacing it with a tzatziki spread as well as lacto-fermented vegetables. Throw together a Mexican-style burrito minus the rice by adding more legumes and protein with salsa, pico de gallo for texture and flavour, and guacamole for good fats.
Eggs + Potatoes
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The timeless protein and carb combination is a no-fail formula to constitute a restorative meal following the grease-loaded bingeing. Make them in any form, for any meal, and they’re just as good irrespective of the time of day. Thinking about breakfast? Top up hashbrowns with a fried egg or two and enjoy it with a side of a veggie medley made with mushrooms, peppers and onions. Lunch or dinner transforms the pairing into curries, shakshuka, Spanish omelette or frittata—all of which have plenty of scope for the addition of fibre and delicious condiments or spice blends; the world is your oyster!
