Nessa Robins' recipes for minestrone stew and coconut pudding

When we think of convalescing, the image of a frail, elderly relative who is overcoming a bout of illness is always at the forefront of our minds. However, there are so many other times, even from a young age, that our bodies implore us to convalesce.

Certainly subsequent to a flu, gastroenteritis or an injury, there is a need to recuperate. Equally, post-pregnancy, trauma and even while grieving, our body and mind needs to be dedicated some time to strengthen.

All too often, as soon as a hint of improved health is upon us, we immerse ourselves back into the demands of daily life again. Most times this is long before our body can afford it and, in turn, we prolong our ailments.

Post-illness, our immune system is low, which fundamentally makes us more vulnerable to a reoccurrence of the illness or more susceptible to picking up other infections. The key to convalesce is to slow down and embrace some proper relaxation. Forget about work for an extra few days and allow the immune system the opportunity to rebuild. As well as rest, prompting the body back to health through nutrient-rich foods is paramount.

When in recovery mode, food can sometimes seem less than appealing, but it’s essential that the food we choose to eat is nutritious to aid recovery. Porridge, chicken broth or a simple homemade soup are all nourishing and easily digestible. When the body is in need of additional energy, including iron-rich foods, such as beef, lamb and dark leafy greens, will encourage an optimal haemoglobin (iron) level. Vitamin C is an important anti-oxidant which strengthens the body and also aids in the absorption of iron – rich sources include berries and freshly juiced citrus fruits.

It does takes time to rebuild the body to optimal health after an illness or injury, but with plenty of rest, fluids and good food, the reinstatement of a clean bill of health will be a whole lot easier to obtain.

NESSA’S RECIPES

Minestrone Stew

This lightly-spiced stew is heaving with goodness as it is packed full of nutritious ingredients. To gain the optimal nutrients from the kale, do not add to the pot until a minute before serving.

1 tbsp olive oil

2 onions, finely diced

2 carrots, finely diced

200g sweet potato, finely diced

1 stick celery, finely diced

3 cloves garlic, crushed

½ tsp cumin

1 tsp smoked paprika

Black pepper

1 yellow pepper, finely sliced

2 x 400g tin tomatoes

1 tsp tomato purée

1 litre vegetable stock

1 tin of cannellini beans, rinsed & drained

100g wholewheat spaghetti, broken into small pieces

125g kale

To serve

Basil leaves

Parmesan cheese

Wholemeal crusty bread

1 Heat the olive oil in a large saucepan. Add the onions, carrots, sweet potato and celery. On a medium heat, fry them gently for a couple of minutes.

2 Add to this the garlic, cumin, smoked paprika and a twist of black pepper. Stir together for one minute, allowing the spices to toast a little.

3 Add the yellow pepper, tomatoes, tomato purée, vegetable stock and cannellini beans.

4 Simmer for 30 minutes, then add the spaghetti pieces and cook for an additional 10 mins. Prepare the kale by trimming away the centre stalk and then cut the remainder up into thin strips. Add the kale to the pot for the final minute. Check the seasoning.

5 To serve, divide into bowls, grate over a little parmesan and add a few basil leaves. Serve with some fresh crusty bread.

Coconut Rice

Pudding with a

Berry & Chia Compote

A creamy and nourishing pudding is one of the easiest desserts to make. Coconut milk is naturally sweet and, in turn, allows for less sugar to be added to the pudding. If you’re not keen on using the coconut milk, simply substitute it with regular milk. The vitamin-rich berry compote is further enhanced nutritionally by the addition of the omega-rich, antioxidant-boosting chia seeds. This pudding and compote is delicious served with a scoop of ice cream on the side or you could top with some frozen yogurt for a healthier alternative.

75g arborio or short-grain pudding rice

400ml coconut milk

300ml milk

50g caster sugar

1 tsp vanilla extract

Berry & chia compote

125g blueberries

75g strawberries

1 tsp honey

1 tsp chia seeds

To serve

Frozen yoghurt/ice cream

Sprinkling of chia seeds

Drizzle of honey

1 Preheat the oven to 150°C (fan 140°C/gas mark two) and grease a 1.5-litre ovenproof dish with a little butter.

2 Place the rice in the dish. In a large saucepan over a low heat, gently heat the coconut milk, the milk, caster sugar and vanilla extract together. Once it begins to simmer, take from the heat and pour over the rice. Stir well to combine. Cover the dish with tinfoil.

3 Place in the oven for one to one 1/2 hours, taking from the oven every 30 minutes to give it a stir. After an hour, take the pudding from the oven, remove the tinfoil and return to the oven for a further 30 minutes.

4 Prepare the compote by adding the blueberries, strawberries, honey and chia seeds to a blender and blitz for about 30 seconds. If you don’t have a blender, simply mash all the ingredients together until they are well combined.

5 To serve, divide the rice pudding between four bowls, add a spoonful of the berry and chia compote and top with either a scoop of frozen yogurt or vanilla ice cream. To finish, sprinkle over a few chia seeds. CL

Nessa Robins

Nessa Robins, food writer and nurse, grew up on a farm in Moate, Co Westmeath, where she lives with her husband

Diarmuid and four children. Her first cookbook, Apron Strings: Recipes From A Family Kitchen is published by New Island.

Visit www.nessasfamily

kitchen.blogspot.ie