Feeling unwell often comes with a loss of appetite, but getting the right nutrients and fluids is crucial for recovery. The warmth and simplicity of many Chinese dishes can provide the perfect balance of nourishment and comfort. Instead of reaching for heavy, greasy fare, turn to lighter, broth-based, or steamed options.
The Best Chinese Takeout Dishes for Sickness
When your body is fighting off an illness, your digestive system is often weakened, so prioritizing easy-to-digest foods is key.
Congee (Jook)
Congee, a rice porridge, is a classic Chinese comfort food and an excellent choice when sick. It is made by cooking rice in a large amount of water or broth until it breaks down into a creamy, smooth consistency.
Why it's good:
- Hydrating and Nutritious: Congee's high fluid content helps fight dehydration, while the slow-cooked grains provide energy.
- Easy to Digest: The soft, mushy texture is gentle on an upset stomach and easy to swallow, especially with a sore throat.
- Versatile: It can be customized with mild, healing ingredients like shredded chicken, fresh ginger, and green onions for extra flavor and health benefits.
Wonton Soup
Wonton soup is more than just a light starter; it's a hydrating and protein-packed option for recovery. The broth helps soothe a sore throat and clear sinuses, while the wontons provide a small, digestible source of protein. Opt for a simple version with a clear broth.
Egg Drop Soup
This classic soup is simple, flavorful, and incredibly soothing. It is made with a savory chicken or vegetable broth thickened with egg ribbons.
Benefits include:
- Electrolytes: Broth is rich in electrolytes, which are crucial for rehydration, especially if you have a fever.
- Simple Protein: The egg ribbons offer a boost of protein without being heavy on the digestive system.
- Soothing Warmth: The warmth of the soup helps to alleviate a sore throat and provide comfort.
Steamed Dumplings
Unlike their fried counterparts, steamed dumplings offer a gentle and nutritious meal. They contain minced meat or vegetables wrapped in a thin, easy-to-digest dough. A small side of soy sauce is fine, but avoid heavily salty or spicy dipping sauces.
The Power of Nutritious Ingredients
Certain ingredients commonly used in Chinese cuisine have powerful health benefits that can aid recovery.
Ginger
Known for its anti-inflammatory properties, ginger can help relieve symptoms like nausea, congestion, and cough. It is often added to soups and broths for its warming, soothing effects.
Garlic
Garlic has antibacterial and antiviral properties that can boost the immune system. Many Chinese soups incorporate garlic for both flavor and its health-promoting qualities.
Green Onions
Used as a garnish in many Chinese dishes, green onions (scallions) have mild antibiotic compounds that can help reduce fever and clear congestion.
Mushrooms
Ingredients like shiitake mushrooms add an umami flavor and are packed with vitamins and nutrients that support the immune system.
What to Avoid When Sick
While Chinese cuisine offers many healing options, some common takeout dishes can exacerbate symptoms and should be avoided.
Heavily Fried and Oily Foods
Greasy foods, such as fried rice, egg rolls, and General Tso's chicken, can be hard for your body to digest. They can worsen nausea and trigger acid reflux.
Excessively Spicy Dishes
While some find that a little spice can help clear sinuses, very spicy foods like Szechuan chicken or Mapo Tofu can irritate an already sensitive stomach and throat lining.
High-Sodium Sauces
Soy sauce and other high-sodium condiments can contribute to dehydration and raise blood pressure. Ask for sauces on the side to control your intake.
Sugary Options
Sweet and sour dishes or dessert items can temporarily suppress your immune system and increase inflammation. Stick to fresh fruit for a healthier sweet fix.
Comparison of Chinese Dishes for Sickness
To make your next takeout order easier, here is a quick comparison of suitable and unsuitable options when you're feeling ill.
| Suitable Options (Easy to Digest) | To Be Avoided (Hard to Digest) |
|---|---|
| Soups: Congee (Jook), Wonton Soup, Egg Drop Soup, Hot and Sour Soup | Fried Dishes: Fried rice, egg rolls, fried wontons |
| Steamed Dishes: Steamed dumplings, steamed fish, steamed vegetables | Greasy/Oily: General Tso's chicken, orange chicken, sesame chicken |
| Simple Rice/Noodles: Plain white rice, simple noodle soup with broth | High Sugar/Spicy: Sweet and sour dishes, heavily spiced Szechuan dishes |
| Plain Meats: Shredded chicken or simple fish, cooked in broth | Fatty Meats: Spareribs, BBQ pork |
Conclusion
When a cold or flu strikes, you can still enjoy the comforting flavors of Chinese takeout by making mindful choices. By opting for simple, broth-based dishes like congee or wonton soup and focusing on nourishing ingredients like ginger and garlic, you can give your body the gentle nutrition it needs to recover faster. Avoiding heavy, fried, and overly spiced foods is also crucial for preventing further irritation to your digestive system. These simple adjustments will help you turn your next takeout order into a meal that supports your health, not hinders it. For more insights on TCM's food-based healing, you might explore the principles of Chinese medicine nutrition.
Frequently Asked Questions
What is Congee and why is it good for sickness?
Congee is a comforting Chinese rice porridge, often called jook, that is easy on the stomach and very hydrating. It's easily digestible and provides energy without taxing your digestive system, making it ideal when you feel weak.
Should I eat spicy foods to clear my sinuses?
While some find that the capsaicin in chili peppers can temporarily clear sinuses, extremely spicy foods can also irritate your stomach and throat. It's best to stick to milder warming ingredients like ginger and garlic to avoid stomach upset.
Is fried rice okay to eat when sick?
No, it's generally best to avoid fried rice when sick. The high oil content makes it difficult to digest and can worsen nausea or other stomach issues. Opt for plain steamed white rice instead.
What are the best soups to order from a Chinese restaurant when sick?
Broth-based soups like Wonton Soup, Egg Drop Soup, and Hot and Sour Soup are excellent choices. Their warmth soothes a sore throat, while the hydrating broth helps with fluid intake.
How can I make my takeout healthier?
Ask for sauces on the side to control your sodium and sugar intake. Choose steamed dishes over fried ones and ask for extra steamed vegetables to boost nutrient content.
What about MSG in Chinese food when you're sick?
Monosodium glutamate (MSG) can be a trigger for some individuals, particularly those prone to migraines, and can cause stomach issues. Many restaurants now offer an MSG-free option, so it is best to request this when ordering.
Can I still eat a dish like Kung Pao Chicken?
Kung Pao Chicken is often spicy, oily, and contains nuts, making it a potentially irritating choice for an unwell stomach. A simpler, steamed dish with plain rice is a much better option for a sensitive system.
