My child just coughed INTO my open mouth.

(excuse me while I chant “IlovebeingamotherIlovebeingamotherIlovebeingamother” into the void)

Don’t get me wrong, I 100% do love it, but the February carpool queue feeling like I’m gathering my brood from the Indomitable-Illness-Incubator, is getting old. Everyone. Is. Sick.

The worst part is that, on top of the constant worrying and nose wiping and whining, the regular responsibilities of life still exist. Cold and flu season doesn't care about your meal plan or laundry sorting or work deadlines.

This week we're talking about the meals that actually work when someone (or everyone) is sick in your household. They are comforting, healing, nutrient-rich, simple enough to keep down, and easy to whip up in a pinch.

PAFOTW (Pepper App Feature Of The Week)! 🌶️

I was…today years old…when I learned that you can keep your running grocery list on the Pepper app?! You can add all of the ingredients from your favorite recipes directly to your shopping list, remove things as you buy them, and even order them from Instacart with the tap of a finger. This is my grocery list to secure before everyone catches the plague:

The Only Sick-Kid Approved Recipes You Need

*sniffles “I’m not hungryyyy, mom.” The picky eaters get pickier and the requests get more specific.

There is science behind the lack of appetite, though. When your kid is sick, their body is literally reprioritizing energy. Fighting off infection takes massive amounts of calories and resources, which means their appetite shuts down because digestion requires energy their body needs elsewhere.

On top of that, being congested kills their sense of smell, which is responsible for about 80% of taste. Everything tastes like cardboard. Their throat hurts. Swallowing is annoying. Chewing feels like work.

This significantly narrows down what can be on the menu for the week. Whatever you make needs to be soft, mild, easy to swallow, and preferably something they already trust.

Here are my go to’s:

1. Egg Drop Soup

Chinese grandmothers are all-knowing. If they’ve been relying on egg drop soup for generations, who am I to question their expertise? It's gentle, hydrating, soothing, slightly salty, warm without being hot enough to hurt, and the eggs add protein without being heavy. Bonus points because it takes 10 minutes to make, uses limited ingredients, and is easy to digest.

Recipe here

If they’re up to it, you can also add rice or noodles to make it a bit more filling or tofu or chicken (cut up really small) for extra protein!

2. Elevated Butter Noodles

Butter noodles are the eternal fail-safe. They are even what I make myself when I’m feeling under the weather. No one will ever say no. The challenge is making it so they are getting a single nutrient with their carbs. Try adding some frozen peas, cream cheese, or making it using bone broth!

…no recipe necessary

3. A Classic Quesadilla

5 minutes, handheld, protein + calcium. What more could you ask for, really? If you want to give it a little extra something, give them an assortment of dipping options or sneak in some rotisserie chicken or canned beans for a protein boost.

Recipe here

4. 3-Ingredient Chicken and Rice

This is a great option to batch make and then iterate on different ways throughout the week. You can add different sauces, add broth and make it a soup, wrap it up and make it a burrito, or incorporate some veg if they’re up to it!

Recipe here

5. Grilled Cheese + Tomato Soup

The classics are classic for a reason. This is my personal favorite of the options. The soup is warm and salty. The sandwich is crispy and cheesy. Together they're greater than the sum of their parts.

Recipe here

6. Chicken Noodle Soup

This is a variation on the 3 hour recipe that my mom used to make, because 30 minutes is all I have the patience for (make a huge batch and freeze half for next time!). There is a reason that chicken noodle soup is the ultimate sick food. It's hydrating, the steam opens sinuses, the salt helps with electrolytes, and the warm broth soothes sore throats.

Recipe here

7. Baked Oatmeal Squares

This is the perfect snack or breakfast treat option that you can batch make. They are just slightly sweet so they feel like dessert, but the oatmeal makes them nutritious too!

Recipe here

How to Prep for the Next Plague

The smartest thing you can do when everyone is healthy is make extra portions and freeze them. Future sick-you will be endlessly grateful.

What freezes well:

• Soup (any kind, leave 1 inch of space at the top of the container)

• Cooked rice (freeze flat in ziplock bags, breaks apart easily)

• Meatballs (freeze on a tray, then bag them)

• Grilled cheese (wrap individually, reheat in toaster oven)

• Baked oatmeal squares (wrap individually, microwave 30 seconds)

How to freeze:

1. Label everything with the date and what it is

2. Freeze portions in the size you'll actually use

3. Stack flat items to save space

4. Keep a running notes app list on your freezer of what's inside

How to thaw:

• Soup: Microwave or stovetop from frozen

• Rice: Microwave with a damp paper towel or ice cube over it

• Meatballs: Straight from freezer into sauce

• Grilled cheese: Toaster oven from frozen (5 minutes at 350°F)