Meal prep after the holidays: meals focused on better digestion

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Ingredients

1. Chia pudding (4 servings)

Ingredients:

• 8–10 tablespoons of chia seeds
• 600–700 g white yogurt or kefir
• a little milk (cow's or plant-based) to soften
• 2–3 tablespoons maple syrup or honey
• fruit according to taste – e.g., raspberries, mango, blueberries
• optional: granola or nut butter

Procedure:

• Mix the chia seeds with yogurt/kefir and syrup.
• Add a little milk so that the pudding is not too thick.
• Ideally, leave it in the refrigerator overnight.
• Garnish with fresh fruit in the morning.

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2. Homemade chicken broth – enough for several days

Warm, gentle, and highly nutritious, broth is the perfect way to restart your digestion. It warms you up, provides minerals, and supports intestinal regeneration.

For the broth, I use:

• chicken bones or meat
• carrots, parsley, celery
• leek
• tomato
• onion (you can leave the skin on for color)
• whole pepper, bay leaf, salt

How to do it:

1. Pour cold water over everything.
2. Bring to a boil, then simmer gently for 3–6 hours.
3. Drain and store in the refrigerator.

You can:
✨ drink it on its own
✨ use it as a base for soups
✨ add it to sauces or risottos

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3. Stir-fry with vegetables, shrimp, and rice noodles

Ingredients

• shrimp
• rice noodles
• vegetables (e.g., bell peppers, carrots, zucchini, onions)
• garlic and ginger
• a little soy sauce
• fresh cilantro
• sesame seeds

Method

1. Briefly fry the shrimp in a pan.
2. Add the vegetables cut into strips.
3. Season with soy sauce, garlic, and ginger.
4. Stir in the cooked rice noodles.
5. Sprinkle with coriander and sesame seeds.

👉 Thanks to ginger and garlic, the dish also has a naturally warming effect.

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4. Quick attachments and basics for bowls

Once you have the basics down, preparing meals is a breeze.

✔️ What to prepare in advance:

• rice – easily for 2–3 days
• hard-boiled eggs
• julienned vegetables
  • carrot
  • cucumber
  • paprika
  • red cabbage

Then just assemble the bowl:
➡️ rice
➡️ protein (egg, shrimp, chicken, tofu)
➡️ vegetables
➡️ herbs, seeds

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🌿 Why do these foods aid digestion?

✔️ Fermented products (kefir, yogurt) – support the microbiome
✔️ Broth – gentle on the stomach, anti-inflammatory
✔️ Fiber from chia and vegetables – supports peristalsis
✔️ Simpler food combinations – less strain
✔️ Warm meals – easier for the body to digest than cold ones

And above all – no extremes. Just a return to simplicity and kindness to the body.

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