Light Food Recipes That Are Easy To Digest

easy to digest meal

Are you feeling bloated and uneasy after eating? You might be experiencing food sensitivities. Food sensitivities can be caused by different factors, such as consuming too much gluten or dairy. Luckily, there is plenty of light and easy to digest meal and recipes that can help alleviate those symptoms. From simple vegetable dishes to fruit-based smoothies, these recipes will leave you feeling refreshed and restored. So why not give them a try? Your body will thank you for it!

What is light food?

Light food is typically easy to digest meal and low in fat. It is also rich in fiber and nutrients, making it an ideal choice for those with sensitivities or gastrointestinal issues. Light foods are often cooked or steamed, as this helps to break down the fibers and make them more easily digestible.

Some examples of light foods include:

Vegetables: carrots, celery, zucchini, squash, sweet potatoes, tomatoes

Fruits: apples, bananas, pears, oranges, grapefruits

-Lean proteins: chicken, fish, tofu

-Whole grains: quinoa, brown rice, oats

Soups: vegetable-based soups, broth-based soups

Why are light foods easy to digest?

Light foods are easier to digest because they are lower in fat and contain more water. Fat slows down the digestive process, so it is best to avoid high-fat foods if you are trying to alleviate symptoms of indigestion or food sensitivities. Light foods also tend to be rich in fiber, which helps to move food through the digestive system and can also help reduce bloating and discomfort.

15 Light Foods Recipes

1. Roasted Butternut Squash Soup

This soup is a creamy and flavorful, yet light and easy to digest meal. Roasting the squash before adding it to the soup helps to break down the fibers, making it more easily digestible. The addition of chicken broth also makes this soup easy on the stomach.

Ingredients:

-1 butternut squash, peeled and cubed

-1 tbsp. olive oil

-4 cups chicken broth

-2 cloves garlic, minced

-1/4 tsp. ground ginger

-Salt and pepper to taste

Instructions:

1. Preheat the oven to 375 degrees Fahrenheit.

2. Toss butternut squash cubes with olive oil. Spread on a baking sheet and roast for 25-30 minutes, stirring a few times, until they are fork-tender.

3. Let the roasted squash cool slightly, then place in a blender or food processor with chicken broth, garlic, ginger, salt, and pepper. Puree until completely smooth.

4. Serve in individual bowls and enjoy!

2. Apple Cinnamon Quinoa

This dish is both sweet and savory, and the quinoa provides a hearty dose of fiber and protein. Apples are a great source of soluble fiber, which helps to regulate digestion. And cinnamon is known for its ability to help reduce bloating and gas.

Ingredients:

-1 cup quinoa, cooked according to package instructions

-1 large apple, diced

-1/4 tsp. ground cinnamon

-2 tbsp. maple syrup

Instructions:

1. In a large bowl, combine cooked quinoa, diced apple, cinnamon, and maple syrup.

2. Mix well and serve. Enjoy as is or top with a dollop of yogurt or some chopped nuts.

3. Carrot Ginger Soup

This soup is simple yet flavorful, and the carrots provide a good source of soluble fiber. Ginger is known for its ability to soothe the stomach and promote digestion.

Ingredients:

-1 lb. carrots, peeled and diced

-1 tbsp. olive oil

-3 cloves garlic, minced

-2 inch piece of ginger, peeled and grated

-4 cups chicken or vegetable broth

-Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat olive oil over medium heat. Add carrots, garlic, and ginger and cook for 5 minutes, stirring occasionally.

2. Add chicken or vegetable broth and bring to a boil. Reduce heat and simmer for 20 minutes, or until carrots are very tender.

3. Let the soup cool slightly, then place in a blender or food processor and puree until completely smooth. Season with salt and pepper to taste. Serve in individual bowls and enjoy!

4. Salmon with Lemon Dill Sauce

This recipe is light yet satisfying, and the lemon dill sauce provides a bright and flavorful contrast to the rich salmon. Salmon is a great source of omega-3 fatty acids, which have been shown to promote a healthy digestive system.

Ingredients:

-1 lb. salmon filets

-Salt and pepper to taste

-1/4 cup mayonnaise

-1/4 cup sour cream

-1 tbsp. lemon juice

-1 tsp. dried dill

Instructions:

1. Preheat the oven to 400 degrees Fahrenheit.

2. Season salmon filets with salt and pepper, then place them on a baking sheet lined with parchment paper. Bake for 12-15 minutes, or until cooked through.

3. While salmon is cooking, prepare the lemon dill sauce by whisking together mayonnaise, sour cream, lemon juice, and dill in a small bowl.

4. To serve, place a salmon filet on each plate and top with some of the lemon dill sauce. Enjoy!

5. Eggs Florentine

This dish is a classic for a reason – it’s delicious and easy to digest meal. The combination of eggs, spinach, and cheese is both satisfying and nutritious. Eggs are a great source of protein, which helps to keep you feeling full and aids in digestion. Spinach is rich in vitamins and minerals, as well as fiber. And cheese provides a good source of calcium, which is essential for strong bones and teeth.

Ingredients:

-4 eggs

-2 cups spinach, chopped

-1/4 cup grated Parmesan cheese

-1/4 tsp. salt

-1/4 tsp. black pepper

-1 tbsp. butter

Instructions:

1. In a large skillet, melt butter over medium heat. Add spinach and cook until wilted, about 3 minutes.

2. Crack eggs into the skillet and top with Parmesan cheese, salt, and pepper. Cook until eggs are firm to your liking. Serve in individual plates and enjoy!

6. Yogurt Parfait with Berries

This parfait makes for a quick and easy breakfast or snack. The yogurt provides a good source of protein and calcium, while the berries are rich in antioxidants. Antioxidants help to protect the body against free radicals, which can damage cells and lead to inflammation.

Ingredients:

-1 cup plain yogurt

-1/2 cup blueberries

-1/2 cup raspberries

-1 tbsp. honey

Instructions:

1. In a medium bowl, combine yogurt, blueberries, raspberries, and honey.

2. Mix well and serve in individual bowls or glasses. Enjoy immediately!

7. Fruit Salad with Mint

This fruit salad is a refreshing and light option for a summertime meal. The combination of different fruits, along with the mint, makes for a flavorful and healthy dish. And since it’s mostly made up of water, it’s easy on the digestive system.

Ingredients:

-1 cup strawberries, hulled and sliced

-1 cup watermelon, cubed

-1 cup cantaloupe, cubed

-1/4 cup mint leaves, chopped

Instructions:

1. In a large bowl, combine strawberries, watermelon, cantaloupe, and mint leaves.

2. Gently mix together and serve in individual bowls or on a platter. Enjoy!

8. Cucumber Tomato Salad

This salad is perfect for a light lunch or side dish. The cucumbers and tomatoes are both hydrating and low in calories, making them easy to digest meal. And the basil provides a refreshing and flavorful contrast.

Ingredients:

-1 cucumber, peeled and diced

-1 tomato, diced

-1/4 cup fresh basil leaves, chopped

-2 tbsp. olive oil

-1 tbsp. white vinegar

-Salt and pepper to taste

Instructions:

1. In a large bowl, combine cucumber, tomato, basil, olive oil, vinegar, salt, and pepper.

2. Mix together gently and serve. Enjoy immediately!

9. Chicken Soup with Vegetables

This soup is perfect for when you’re feeling under the weather. The chicken provides a good source of protein, while the vegetables are rich in vitamins and minerals. And the broth helps to keep you hydrated and aids in digestion.

Ingredients:

-1 lb. chicken breasts, cubed

-1 carrot, chopped

-1 celery stalk, chopped

-1 onion, chopped

-4 cups chicken broth

-Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, combine chicken, carrot, celery, onion, and chicken broth. Season with salt and pepper.

2. Bring to a boil over medium-high heat. Reduce heat to low and simmer for 30 minutes.

3. Ladle into individual bowls and enjoy!

10. Smoothie Bowl with Banana and Strawberries

This smoothie bowl is a great option for breakfast or a snack. The banana provides a good source of potassium, while the strawberries are rich in antioxidants. And the yogurt helps to keep you feeling full and provides a boost of protein.

Ingredients:

-1 banana, sliced

-1 cup strawberries, hulled and sliced

-1 cup plain yogurt

-2 tbsp. honey

Instructions:

1. In a blender, combine banana, strawberries, yogurt, and honey. Blend until smooth.

2. Pour into a bowl and top with additional sliced bananas and strawberries, if desired. Enjoy immediately!

11. Salmon with Asparagus

This dish makes for a quick and easy to digest meal. Salmon is a good source of protein and omega-3 fatty acids, while asparagus is rich in vitamins and minerals. And the lemon juice helps to brighten up the flavors.

Ingredients:

-1 lb. salmon fillets

-1 bunch of asparagus, trimmed

-1/4 cup lemon juice

-Salt and pepper to taste

Instructions:

1. Preheat the oven to 400 degrees Fahrenheit.

2. In a baking dish, arrange salmon fillets and asparagus in a single layer. Drizzle with lemon juice and season with salt and pepper.

3. Bake for 20-25 minutes, or until salmon is cooked through and asparagus is tender. Serve immediately!

12. Quinoa Salad with Black Beans and Corn

This salad is a great option for a light lunch or side dish. Quinoa provides a good source of protein, while black beans and corn are rich in fiber. And the lime juice gives the salad a refreshing and flavorful contrast.

Ingredients:

-1 cup quinoa, cooked

-1 can of black beans, drained and rinsed

-1/2 cup frozen corn, thawed

-1/4 cup fresh cilantro leaves, chopped

-2 tbsp. lime juice

-Salt and pepper to taste

Instructions:

1. In a large bowl, combine quinoa, black beans, corn, cilantro, lime juice, salt, and pepper.

2. Mix together gently and serve. Enjoy immediately!

13. Spaghetti Squash with Tomato Sauce

This dish makes for a quick and easy to digest meal. The spaghetti squash is a good source of vitamins and minerals, while the tomato sauce is rich in lycopene. And the Parmesan cheese provides a flavorful and creamy contrast.

Ingredients:

-1 spaghetti squash, cooked

-1 jar (24 oz.) marinara sauce

-1/2 cup grated Parmesan cheese

Instructions:

1. In a large bowl, combine cooked spaghetti squash and marinara sauce.

2. Transfer to a baking dish and sprinkle with Parmesan cheese.

3. Bake at 350 degrees Fahrenheit for 20-25 minutes, or until heated through and cheese is melted. Serve immediately!

14. Chicken and Rice Soup

This soup is a great option when you’re feeling under the weather. The chicken provides a good source of protein, while the rice is easy to digest meal. And the carrots and celery add a boost of vitamins and minerals.

Ingredients:

-1 lb. chicken breasts, cubed

-1 cup white rice, cooked

-4 cups chicken broth

-2 carrots, chopped

-2 celery stalks, chopped

-Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, combine chicken, rice, chicken broth, carrots, celery, salt, and pepper.

2. Bring to a boil over medium-high heat. Reduce heat to low and simmer for 30 minutes.

3. Ladle into individual bowls and enjoy!

15. Fruit Salad with Honey Lime Dressing

This fruit salad is a great option for a light breakfast or snack. The variety of fruits provides a good source of vitamins and minerals, while the honey lime dressing is both sweet and tart. And the mint leaves add a refreshing contrast.

Ingredients:

-1 apple, diced

-1 pear, diced

-1 banana, sliced

-1/2 cup grapes, halved

-2 tbsp. honey

-1 tbsp. lime juice

-1/4 tsp. mint leaves, chopped

Instructions:

1. In a large bowl, combine apple, pear, banana, grapes, honey, lime juice, and mint leaves.

2. Gently mix together until all of the fruit is coated with the dressing. Serve immediately!

Conclusion:

These light food recipes are perfect for when you’re looking for an easy to digest meal. From soups and salads to main dishes and desserts, there’s something for everyone! So next time you’re in the mood for something light, give one of these recipes a try. Your stomach will thank you!

FAQS:

1. What are some good light food recipes?

Some good light food recipes include quinoa salad, spaghetti squash with tomato sauce, chicken and rice soup, and fruit salad with honey lime dressing.

2. What are some benefits of eating light foods?

There are many benefits of eating light foods. Light foods are usually easier to digest, which can be helpful if you’re feeling bloated or have an upset stomach. They can also be a good option if you’re trying to lose weight or watching your calorie intake. And since light foods tend to be lower in fat and calories, they can help you maintain a healthy lifestyle.

3. What are some tips for eating light foods?

Some tips for eating light foods include avoiding fried foods, choosing lean protein sources, and opting for fresh fruits and vegetables. Also, be sure to read labels carefully so you know exactly what you’re getting. And lastly, listen to your body and eat when you’re hungry. Don’t force yourself to finish a plate if you’re already full!

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