For the past couple of years I have written my 'Home Nurse' column for Irish Country Living. It's a column I thoroughly enjoy writing, as on one hand it is recipe focused, while on the other it keeps me in touch with my former nursing career. Even though I trained and worked as a nurse, I mostly write these columns from a careers perspective, in the hope they can give a little helping hand to those caring for a loved one at home. The topics are always varied. Last month it was PMS, while I focus on gastroenteritis/ vomiting & diarrhoea in this month's column. In the coming months, I intend on sharing some of my old columns here on the blog. I hope you find them useful and enjoy the read.
Nessa x
Convalescing to Strengthening The Body
When
we think of convalescing, the image of a frail, elderly relative,
who's 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 in
the demands of daily life again. Most times this is long before our
body can afford it. In turn, we prolong our ailments, which
ultimately extends us being under the weather for an undue amount of
time. Post illness our immune-systems are 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 seems less than appealing, but it's essential that the food
we choose to eat is nutritious and in turn this will aid recovery.
Porridge, chicken broth or a simple homemade soup are all nourishing
and nutritious, and they are also 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. All-in-all
a balanced diet that includes nutrient-rich ingredients will aid
recovery. 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.
Coconut Rice Pudding with a Berry & Chia Compote
A creamy and nourishing rich 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. I love the addition of the coconut milk, but if you're not keen on using it, simply substitute 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, but for a healthier alternative top with some frozen yogurt.
Ingredients
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
1tsp honey
1 tsp chia seeds*
To Serve
Frozen yogurt/Ice-cream
Sprinkling of chia seeds*
Drizzle of honey
Method
1. Preheat the oven to 150°C/Fan 140°C/Gas 2 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 1 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 & chia compote and top with either a scoop of frozen yogurt or vanilla ice-cream. To finish, sprinkle over a few chia seeds.
*My chia seeds of choice are from Waterford-based company Chia Bia. Chia seeds are extremely versatile, so when Chia Bia asked me to create a few new recipes for them I was delighted to take on the task. Check out their blog for some of my Chia Bia inspired recipes.
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