Introduction

Recovering from an injury or surgery often involves more than just physical therapy sessions; it requires a holistic approach to healing. Nutrition plays a crucial role in this process, supporting recovery and promoting overall wellness. At Alton Physical Therapy, we understand the importance of incorporating healthy eating habits into your recovery journey. That’s why we’ve put together these simple yet nutritious recipes to help you nourish your body and aid in your recovery.

Recipe 1: Grilled Salmon with Quinoa and Roasted Vegetables

Ingredients:

  • Fresh salmon fillets
  • Quinoa
  • Assorted vegetables (bell peppers, zucchini, cherry tomatoes)
  • Olive oil
  • Lemon juice
  • Salt and pepper
  • Fresh herbs (optional)

Instructions:

  1. Cook quinoa according to package instructions.
  2. Preheat grill or oven to medium-high heat.
  3. Season salmon fillets with salt, pepper, and a drizzle of olive oil. Grill or bake until cooked through.
  4. Toss vegetables with olive oil, salt, and pepper. Roast in the oven until tender.
  5. Serve grilled salmon over a bed of quinoa, accompanied by roasted vegetables. Drizzle with lemon juice and garnish with fresh herbs if desired.

Recipe 2: Chicken and Vegetable Stir-Fry

Ingredients:

  • Chicken breast, thinly sliced
  • Assorted vegetables (broccoli, carrots, snap peas)
  • Soy sauce (low-sodium)
  • Garlic, minced
  • Ginger, grated
  • Olive oil
  • Brown rice or whole-grain noodles

Instructions:

  1. Heat olive oil in a large skillet or wok over medium-high heat.
  2. Add minced garlic and grated ginger, sauté until fragrant.
  3. Add sliced chicken breast, cook until browned and cooked through.
  4. Add vegetables to the skillet, stir-fry until tender-crisp.
  5. Pour in soy sauce, toss to coat evenly.
  6. Serve stir-fry over cooked brown rice or whole-grain noodles.

Recipe 3: Berry and Spinach Smoothie

Ingredients:

  • Fresh spinach
  • Mixed berries (strawberries, blueberries, raspberries)
  • Greek yogurt
  • Almond milk (or any preferred milk)
  • Honey (optional)

Instructions:

  1. Combine spinach, mixed berries, Greek yogurt, and almond milk in a blender.
  2. Blend until smooth and creamy.
  3. Add honey to taste if desired.
  4. Pour into a glass and enjoy this refreshing smoothie packed with antioxidants and nutrients.

Conclusion

Incorporating these easy and nutritious recipes into your diet can enhance your recovery journey by providing essential nutrients, promoting healing, and supporting overall wellness. At Alton Physical Therapy, we believe in a holistic approach to recovery, where proper nutrition plays a key role. Try these recipes and experience the benefits of healthy eating firsthand on your path to recovery. Stay healthy, stay well!