Recipe ideas

Why it's good: filling, mild, stabilizes the stomach

Ingredients:

• 40 g rolled oats (soft)
• 250 ml water or oat milk
• Pinch of salt
• Optional: banana or grated apple

Instructions: Bring everything to a boil briefly, then let it steep for 3–5 minutes. It's best not to make it too sweet—a banana is often enough.

Why it's good: dry, neutral, easily digestible

Ingredients:

• Toast or rusks / Zwieback
•  Plain cream cheese (low-fat)
• optional: cucumber slices or avocado

Why it's good: warm, mild, good for sensitive stomachs

Ingredients:

•  2 potatoes
• 2 carrots
• 500 ml water or mild vegetable stock
• Pinch of salt

Instructions: Cook everything until soft, then purée until smooth. No pepper, no onions.

Why it's good: Rice soothes the stomach

Ingredients:

• White rice
• Zucchini or carrots
• A little olive oil, salt

Instructions: Cook everything separately, season lightly.

Why it's good: mild, slightly sweet, cooling

Ingredients:

• 1 banana
• Plain yogurt or soy yogurt

Instructions: Mash or briefly blend the banana – also good in small portions.

Why it's good: slightly tart, often very well tolerated

Ingredients:

• Apples
• A little water

Instructions: Cook without sugar, purée until smooth.

Warm dinner without meat

Why it's good: soft, mild, filling without being heavy

Ingredients (1 serving):

• 2 potatoes
• ½–1 zucchini
• 300–400 ml water
• Pinch of salt
• 1 teaspoon olive oil or butter

Instructions:

1. Peel and dice the potatoes. Roughly chop the zucchini.
2. Cook in water until soft (approx. 15 min.).
3. Puree finely, add salt and stir in a little oil or butter.

 Optional: add 1–2 tbsp cream cheese or oat cream for a little creaminess.

Warm dinner with meat (very mild)

Why it's good: Chicken is easy to digest, rice soothes the stomach

Ingredients (1 serving):

• 1 small chicken breast fillet
• 40 g white rice
• 1 carrot
• Approx. 600 ml water
• Pinch of salt

Instructions:

1. Cut the chicken into small pieces and dice the carrot.
2. Add everything to the water with the rice.
3. Simmer gently for approx. 20 minutes, season lightly with salt.

 If the pieces are too difficult to eat, purée briefly or chop very finely.

Mild · filling · hardly any smell

Ingredients:

• 2 medium-sized potatoes
• A little olive oil, salt
• Plain yogurt or soy yogurt
• Cucumber (optional)

Instructions:

1. Cut the potatoes in half, lightly oil and salt them, and bake at 200 °C for approx. 40 minutes.
2. Serve the yogurt plain or with grated cucumber.

Preparation: Potatoes can be cooked the day before and reheated ✔️

Very easy on the stomach · a classic favorite

Ingredients:

• Chicken breast
• White rice
• Carrots
• Salt

Instructions:

1. Cook everything separately (steam the chicken, do not fry).
2. Season very mildly.

Preparation: Perfect for pre-cooking for 2 days ✔️

Warm · soft · without strong spices

Ingredients:

• Small pasta (e.g., elbow macaroni)
• Zucchini
• Plain cream cheese
• Salt

Instructions: Sauté the zucchini, fold in the cream cheese, mix with the pasta.

Preparation: Prepare the sauce separately, just cook the pasta in the evening ✔️

(in case pieces are better)

• Rice with soft-cooked vegetables
• Pasta with mild sauce (cream cheese/cream substitute)
• Boiled potatoes with quark or yogurt
• Plain omelet (without onions, without cheese flavor)

 Cook everything until soft, do not fry.

(ideal for bad days)

🥣 Rice and vegetable stew (vegetarian or with chicken)

Keeps for 2 days in the refrigerator, can be reheated in portions.

🥔 Potato dishes

• Baked potatoes
• Cooked potato cubes
   can be reheated with almost no smell

🍚 Rice & noodles

Always cook a little extra – neutral and versatile.