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Bland food recipes – these sound a bit like bland diet recipes. But easy to digest doesn't have to mean boring. Here you will find delicious recipes for breakfast, lunch and dinner. All compliant with light food and approved by me!

First of all, I present my personal tips for preparing light foods. This means you can easily convert “normal” recipes into light food recipes.

Prepare light foods correctly

If you follow these simple tips when cooking, the food will be easy to digest and digestible.

• Uses little fat
• Avoid hot spices such as chili or pepper
• Season with a little salt and prefer fresh herbs
• Avoid vegetables that are difficult to digest, such as cabbage or legumes
• Cook vegetables and avoid raw vegetables
• Avoid high-fat foods such as cream or bacon
• Avoid onions
• Seasoned with caraway, which makes food easier to digest

Light food recipes for breakfast

When it comes to light food recipes for breakfast, many of us are unconsciously doing a lot of things right. Bread with a little sweet spread or oat flakes are good for calming the stomach.

However, it depends on the type of bread whether the breakfast is easy to digest or whether it is hard on the stomach when you have problems. Here are my tips for bread breakfast:

Light food recipes with bread

• Choose mixed bread or wholemeal bread with finely ground grains.
• Avoid butter or margarine, they are too high in fat. It is better to spread the bread with low-fat cream cheese. You eat it like this or you can put lean sausage on it, e.g. E.g. ham sausage, turkey or smoked pork cold cuts.
• If you like it sweet, you can eat a little jam or honey. It is better to avoid raw foods such as cucumber slices or tomatoes.
• If you suffer from lactose intolerance like me, you should test how well you tolerate milk or yogurt.

Light food recipes with oatmeal

If you eat muesli in the morning, you should avoid ready-made mueslis and cornflakes. They contain too much sugar. A great stomach-friendly recipe is porridge.

To do this, pour fine oat flakes into a bowl, pour hot water over the flakes and add a little cinnamon and honey. Let it soak briefly and then enjoy with, for example, sliced ​​banana.

Also try: 4 recipe ideas with oat flakes

If you have problems with your stomach, you should avoid coffee or black tea in the morning and instead choose herbal or ginger tea. It calms the stomach.

Good to know: 6 quick breakfast hacks: Healthy can be so delicious

Light food recipes for lunch

Many people have a warm meal or a salad at lunchtime. You should avoid raw food if your stomach quickly grumbles. It's better to leave ready-made meals in the store, as they often contain additives and a lot of fat and salt.

It's better to cook quick, stomach-friendly dishes. Well-tolerated vegetables include: E.g. zucchini, pumpkin, carrots, fennel, parsnips or kohlrabi. You should only eat meat rarely, preferably lean chicken.

My personal tip: Instead of cooking vegetables etc. for the light food recipes, you should steam them. This method of preparation is particularly gentle and ensures that the food retains its healthy vitamins. In this way you are doing something good for your ailing body.

> There is a top-rated steamer here on Amazon*

Potato and carrot mash recipe

Ingredients for 2 servings:

• 350 g mainly waxy potatoes
• 250 g carrots
• some oil
• 100 ml milk or water
• a little salt
• Nutmeg, freshly grated

Preparation:

• Peel the potatoes and carrots, cut them into large pieces and cook until cooked.
• Drain the water and mash the potatoes and carrots with a potato masher while adding milk or water. Decide for yourself whether you want a fine puree or if you like it a little chunkier.
• Season with a little salt, pepper and nutmeg.

Recipe for pasta and vegetable stir-fry

Ingredients for 2 servings:

• 200 g pasta of your choice
• 1 zucchini
• 1 small broccoli
• 2-3 carrots, peeled
• some cream cheese
• a little salt
• thyme

Preparation:

• Cook the pasta together with the broccoli florets.
• In the meantime, wash the remaining vegetables and cut them into small cubes.
• Fry the vegetable cubes in a little oil in a non-stick pan.
• Add the drained pasta, broccoli and some cream cheese.
• Season with salt, pepper and chopped thyme

Looking for more lunch ideas? Low-calorie lunch: How to do it!

My cookbook tip: If you would like to have further tips and suitable light food recipes at home at all times, we recommend “The Big Light Food Cookbook”. It contains over 130 dishes that can relieve gastrointestinal problems.

> Here you can find the light food cookbook on Amazon*

Light food recipes for dinner

If you have bread in the evening, you can follow the breakfast tips. If you like, you can also eat porridge in the evening. Would you rather have something warm? How about some soup?

E.g. is well digestible. B. a pumpkin or carrot soup. If you are a salad fan, you can prepare a bulgur salad with cooked vegetables and enjoy it cold. You should avoid leafy salads as they often cause digestive problems.

Pumpkin soup recipe

Ingredients for 2 servings:

• 1/2 Hokkaido pumpkin
• 500 ml vegetable broth
• 1 piece of ginger
• a bit of salt

Preparation:

• Remove the seeds and cut the pumpkin into rough pieces.
• Cook the pumpkin pieces in vegetable stock until the pumpkin is soft, then puree with a hand blender.
• Peel the ginger, chop it finely and stir it into the soup along with a little curry, salt and pepper.

Bulgur and vegetable salad recipe

Ingredients for 2-3 servings:

• 1 cup bulgur
• 2 carrots, peeled
• 1 small zucchini
• 1/2 cup frozen peas, thawed
• some vegetable broth
• a little salt
• Parsley, coriander, mint if desired

Preparation:

• Prepare the bulgur according to the package instructions and let it cool.
• Cut the carrots and zucchini into small cubes or strips and cook them in a little oil together with the peas.
• Fold the vegetable mixture into the bulgur along with some vegetable broth.
• Season with a little salt and pepper.
• Fold in fresh herbs such as parsley, mint or coriander.

Reading tip: Healthy eating: Follow these 10 simple rules

Light food recipes for diarrhea

If you have acute diarrhea, even these bland food recipes can be too much for your stomach. It's better to just use dry rusks or porridge. Grated apple or carrot soup can also help against diarrhea.

Carrot soup recipe

Ingredients for 1 serving:

• 3-4 carrots
• 250 ml vegetable broth
• some ginger

Preparation:

• Peel the carrots and cut them into rough pieces.
• Cook in the vegetable broth until the carrots are soft, then puree until fine.
• Peel the ginger and grate it finely.
• Add the ginger to the soup and bring to the boil again. The light food soup is ready!

Important NOTE: The information in this article is for informational purposes only and is not a substitute for a medical diagnosis. If you have any uncertainties, urgent questions or acute symptoms, you should contact your doctor or ask for advice at the pharmacy. The medical on-call service can be reached via the nationwide number 116117.

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