Tortilla soup can be a great food choice when you’re feeling under the weather. The broth is warm and comforting, while the veggies and spices provide nutrients and flavor. However, it’s important to consider a few key factors when determining if tortilla soup is the right soup for you when sick. Keep reading to learn more about the pros and cons of tortilla soup when you’re not feeling well.
Is Tortilla Soup Easy on the Stomach?
One of the main concerns when you’re sick is eating foods that are gentle and easy on your stomach. The last thing you want is a meal that further upsets your stomach or causes digestive issues.
Luckily, tortilla soup can be a good option if your stomach is sensitive. The broth provides hydration and electrolytes without being overly heavy. You can also avoid spicy ingredients if your stomach is easily irritated. Go for milder seasonings like cumin, garlic, and onion.
The vegetables in tortilla soup, like tomatoes and zucchini, provide nutrients but don’t tend to cause stomach upset. You may want to skip raw veggies and stick to well-cooked ingredients that are easier to digest.
Removing greasy toppings like fried tortilla strips, cheese, and avocado is another way to keep the soup stomach-friendly. Overall, tortilla soup made with simple broth-based ingredients can be a soothing choice when your stomach is sensitive.
Tips for an Upset Stomach
Here are some tips for making tortilla soup easy on an upset stomach:
– Use a clear broth and avoid creamy bases
– Keep seasonings mild
– Stick to well-cooked veggies
– Skip greasy fried toppings
– Avoid spicy ingredients if your stomach is irritated
– Stay hydrated by sipping on broth
Does Tortilla Soup Provide Good Nutrition?
When you’re under the weather, it’s important to eat foods that provide vitamins, minerals, and nutrients to help you recover. So does tortilla soup deliver good nutritional value?
The answer is yes – tortilla soup can be nutrient-dense, depending on the specific ingredients used. Here are some of the nutrients you can get from a healthy tortilla soup recipe:
Protein: Chicken, turkey, or plant-based protein like beans or tofu. Protein provides energy and helps your immune system.
Vitamin C: Tomatoes, peppers, zucchini, and cilantro are all great sources. Vitamin C boosts immunity.
Vitamin A: Carrots, red bell peppers, squash contain vitamin A to support immune health.
Electrolytes: The broth helps replenish electrolytes like potassium and sodium.
Fiber: Beans, veggies, and whole grains from tortillas provide healthy fiber.
You can further maximize nutrition by using whole food ingredients and loading up on anti-inflammatory veggies. So tortilla soup has the potential to be a nutritious sick day meal.
Nutritious Ingredients for Tortilla Soup
Try incorporating these nutrient-packed ingredients:
– Chicken or plant-based protein
– Tomatoes
– Carrots
– Bell peppers
– Zucchini
– Squash
– Leafy greens like kale or spinach
– Beans or lentils
– Whole grain tortillas
– Onion, garlic, ginger
– Spices like cumin, oregano, cilantro
Is Tortilla Soup Easy to Eat?
When you’re feeling worn down by sickness, assembling and eating a meal can seem like a big task. So it’s important to choose foods that are easy to prepare and eat when your energy levels are low.
Fortunately, tortilla soup scores high when it comes to being an easy meal. With ready-to-serve broth as the base, the prep work is minimal. Tortilla soup also comes together quickly – especially if you use pre-cut veggies or rotisserie chicken.
The soup consistency makes it simple to eat. You don’t need to chew much or cut any food – just sip away! This makes tortilla soup a smart choice if you have a sore throat or congestion that makes eating difficult.
And while tortilla strips add a nice crunch, you can always skip them if chewing is uncomfortable. Tortilla soup can adapt to how you’re feeling. Overall, it’s one of the most effortless yet nourishing meals to enjoy when sick.
Tips for Easy Prep and Eating
– Use store-bought broth to save time
– Opt for pre-cut veggies
– Add rotisserie chicken breast
– Skip toppings that require chewing if needed
– Puree soup for easier swallowing
– Use a straw if congested
– Serve room temperature if hot foods irritate
What Are the Best Ingredients for Tortilla Soup?
Tortilla soup is highly customizable, so you can include ingredients that appeal to your tastebuds and fit your nutritional needs when sick. Here are some of the best things to add:
Chicken or Turkey: Lean protein provides energy and repairs tissue. Use shredded rotisserie chicken for a shortcut.
Vegetable Broth: Provides electrolytes and keeps the soup light. Go low-sodium if congested.
Tomatoes: Packed with vitamin C and lycopene, an antioxidant. Use canned diced tomatoes.
Beans: Fiber, plant-based protein, folate, iron. Black or pinto beans work well.
Corn:Has vitamin C and fiber. Frozen or canned corn is convenient.
Zucchini: Extra vitamin C and hydration. Adds volume without calories.
Onion and Garlic: Provide flavor along with immune-boosting compounds.
Spices: Chile powder, cumin, oregano add warmth, vitamins and polyphenols.
Cilantro: Fresh herbs like cilantro contain antioxidants and phytonutrients.
Lime: Brightens up the flavor and provides vitamin C.
Mix and match based on your preferences and what symptoms you’re trying to treat. Focus on ingredients with immune-boosting power.
Avoid These When Sick
Steer clear of heavy, greasy ingredients:
– Cream or half-and-half
– Fried tortilla strips
– Oily meats like chorizo
– Extra cheese
– Sour cream
– Avocado
– Potato chips as garnish
Should You Avoid Spicy Tortilla Soup?
Spicy foods can be controversial when you’re under the weather. On one hand, spicy chile peppers contain beneficial capsaicin and antioxidants. But on the other hand, too much heat can irritate symptoms like sore throats, upset stomachs, and congestion.
So should you avoid spicy tortilla soup or include some heat? Here are some guidelines:
– Skip spicy ingredients completely if you have stomach issues or nausea. Stick to mild seasonings only.
– If you have a sore, inflamed throat, avoid spicy chile peppers or hot sauce.
– When congested, capsaicin may help open sinuses but start with just a small pinch of chile powder.
– For fever, body aches or headache, mild amounts of chili peppers may provide relief and circulation.
– If you’re sweating from fever, opt for no-spice to avoid dehydration.
– If spice sounds unappetizing, listen to your body and keep it mild.
The bottom line – adjust spice levels based on your specific symptoms and what feels comforting. When in doubt, keep the tortilla soup on the mild side.
Ways to Add Gentle Heat
For subtle spiciness:
– A pinch of cumin, ancho chile powder, paprika
– Minced jalapeno or serrano pepper
– Hot sauce or salsa on the side
– Cayenne pepper or red pepper flakes
– Smoked paprika
– Chopped chipotle chiles in adobo sauce
Should You Include Tortilla Chips?
Crispy tortilla strips or chips are a classic topping for tortilla soup. They provide a satisfying crunch and texture contrast to the warm broth. However, tortilla chips may not be the best choice when you’re under the weather.
Here are some pros and cons to consider regarding tortilla chips in tortilla soup when sick:
Pros:
– Familiar flavor and texture
– Satisfying crunch
– Whole grain if using whole wheat chips
Cons:
– Can irritate sore throats when chewing
– May exacerbate nausea if stomach is upset
– Contain fat and salt if fried or flavored
– Not as nutrient-dense as other toppings
In most cases, it may be wise to skip the tortilla chips until you’re feeling better. Opt for healthier garnishes like avocado, cilantro or lime wedges. However, if your symptoms are mild, a small handful of chips can provide comfort. Just listen to your body!
Healthy Topping Swaps
Instead of chips or strips, try:
– Diced avocado
– Chopped cilantro
– Lime wedges
– Thinly sliced radishes
– Shredded lettuce or cabbage
– Roasted unsalted pepitas
– Queso fresco or feta cheese
– Roasted unsalted chickpeas
– Baked whole grain tortilla rolled and cut into pinwheels
Should You Add Cheese?
Cheese is another classic tortilla soup topping. Popular choices include shredded cheddar, queso fresco, Monterey jack, or cotija cheese. But is melted cheese the best option when you’re under the weather?
Here are some factors to help decide:
Pros:
– Provides protein for recovery
– Adds familiar comforting flavor
– Creates a creamy texture
– Contains antiviral and antimicrobial properties
Cons:
– Can be heavy and greasy if using full-fat cheese
– May irritate phlegm or mucus
– Hard cheeses require more chewing
– Could worsen GI issues if lactose intolerant
In moderation, cheese can be an beneficial addition to tortilla soup when sick. Stick to small amounts of mild, soft cheeses like ricotta or queso fresco. Skip the cheese altogether if phlegmy, nauseous or have GI troubles. Overall, let your symptoms and food tolerances guide your preferences.
Light Cheese Options
For a delicate cheesy flavor, try:
– Grated parmesan
– Crumbled feta
– Ricotta cheese
– Queso fresco
– Goat cheese
– Shredded mozzarella
– Low-fat swiss or cheddar
– Nutritional yeast
What Garnishes Work Best?
Garnishes add flavor, texture, nutrients and visual appeal to a bowl of tortilla soup. While fried tortilla strips are traditional, you have lots of healthier garnish options when sick.
Here are some excellent tortilla soup garnishes to try:
– Avocado: Healthy fats and fiber
– Cilantro: Antioxidants and phytonutrients
– Lime or Lemon: Adds brightness and vitamin C
– Radishes: Spicy crunch and vitamin C
– Shredded Cabbage: Crunchy fiber and hydration
– Jalapenos: Use sparingly for light spice
– Greek Yogurt: Adds protein, calcium, and tang
– Queso Fresco: For a mild cheesy flavor
– Pumpkin or Sunflower Seeds: Healthy fats and crunch
Focus on garnishes that add nutrients, moisture, electrolytes, and antioxidants. Skip heavy, fried options until you recover. And stick to just a few garnishes so flavors don’t compete.
Creative Garnish Combinations
Some tasty tortilla soup garnish ideas:
– Diced avocado, pumpkin seeds, lime wedge
– Shredded purple cabbage, cilantro leaves, queso fresco
– Jalapeno slices, radish halves, Greek yogurt drizzle
– Cherry tomatoes, red onion, cumin seed sprinkle
– Pomegranate arils, chopped parsley, lemon wedge
Should You Puree Some of the Soup?
Pureeing a portion of the veggies and broth in tortilla soup can make it easier on sensitive stomachs and sore throats when sick. Blending half the soup creates a creamy base while keeping some texture from chunks of vegetables.
Here are some benefits of pureeing part of the soup:
– Easier to digest
– Less chewing required
– Soothing texture for sore throats
– Tones down strong vegetable flavors
– Can hide ingredients like spinach
– Provides hydration from liquid
If you have an upset stomach or eating is uncomfortable, dump a few ladlefuls of soup into a blender. Puree until smooth, then return to the pot. Finish with garnishes that add fresh texture and flavor.
However, if you’re able to eat normally, you can skip blending the soup. The choice depends on your symptoms and energy level for preparing the meal.
Tips for Pureeing
– Allow soup to cool slightly before blending
– Start with a small amount of liquid
– Puree in batches to avoid overflow
– Add some broth or milk to thin
– Finish with a sprinkle of herbs, cheese or pepitas for texture
Should You Add Greens?
Leafy greens like spinach, kale, swiss chard, or romaine lettuce are nutritious additions to tortilla soup. They pack extra vitamins, minerals, and fiber into each bowl. However, certain greens may not be the best choice if you have an upset GI system.
Here are some tips for adding greens:
– Choose milder greens like spinach or romaine over nutrient powerhouses like kale, which can cause bloating.
– Skip raw greens, which are harder to digest. Cook them down in the soup instead.
– Add greens at the very end to briefly wilt them and retain nutrients. Don’t overcook.
– Puree hearty greens like kale into the soup’s base for easier digestion.
– For upset stomachs, avoid cruciferous veggies like kale, cabbage and broccoli.
Overall, focus on mild cooked greens like spinach in smaller amounts. Hold off on raw or cruciferous greens until you’re recovered. The fiber will help get your gut back on track.
Best Greens for Tortilla Soup
When sick, stick to these more gentle greens:
– Baby spinach
– Romaine lettuce
– Green or red leaf lettuce
– Fresh parsley
– Frozen chopped spinach
Should You Use Rotisserie or Raw Chicken?
Chicken provides protein, zinc and other nutrients to help you recover faster. You can use rotisserie chicken or raw chicken pieces in tortilla soup. But which is the better option when you’re under the weather?
Here’s a comparison:
Rotisserie Chicken Pros:
– Convenient and fast
– Breaks apart easily into shreds
– Adds flavor from seasoning and browning
Cons:
– Can be high in sodium
– Less control over quality/ingredients
– Needs thorough heating to be safe
Raw Chicken Pros:
– Choose high quality, organic chicken
– Control over ingredients used
– Cook just until done for best texture
Cons:
– More hands-on cooking time
– Need energy to stand and stir
– Raw handling risks from bacteria
For quick, fuss-free soup, rotisserie chicken is likely the better bet when you’re sick. Just opt for a brand without excessive sodium or additives. Or if you’re up for some easy stovetop cooking, a boneless skinless breast is a healthy choice.
Food Safety Tips
When using raw or rotisserie chicken:
– Wash hands and cooking tools thoroughly after handling raw chicken
– Heat rotisserie chicken to 165°F for food safety
– Cook raw chicken until it reaches an internal temperature of 165°F
– Discard any chicken that has been sitting out for over 2 hours
– Store leftovers within 2 hours and reheat fully before eating
Conclusion
Tortilla soup can be an excellent food choice when you’re sick. The broth is hydrating, while veggies and lean protein provide important nutrients. Just be mindful of ingredients that may irritate your symptoms. Avoid heavy creams and spices if nauseous or congested. Puree the soup and swap fried toppings for fresh garnishes.
Focus on immune-strengthening foods like garlic, onions, peppers, greens, citrus, and herbs. With some modifications, tortilla soup can help you recover quickly by keeping you nourished, comforted, and hydrated. The customized soup can be soothing on your throat and stomach while providing much needed energy.