3 Recovery Meals for After a Night Out

Tis the season to be merry...literally - but with more alcohol and less sleep, it’s also the season to be hungover. And whilst we love the social satisfaction that the holiday brings, overdoing it can wreak havoc on our metabolism, leave us with headaches, shakiness, fatigue, intense thirst and out of control cravings (to name a few). This is because – in addition to its impact on gut health and liver function - drinking affects our blood sugar in numerous ways. Some of these include: 

Sounds ugly – and it can be. But that’s why doing the little things that will help us recover can make a world of difference, and a big part of this is the recovery meal. Gone are the days of post-drink deprivation – if you want to get back on track quickly, a good recovery meal is the place to start - here are some we love.  

IF YOU’RE CRAVINGS SOMETHING SWEET 

Warming, satisfying pancakes, but make them functional. This recipe is full of antioxidants and blood sugar balancing polyphenols from matcha and berries, which can help combat the oxidative stress alcohol can cause. For those that suffer with hang-xiety, matcha contains L-theanine, a calming amino acid which helps us feel more stable. The base of the pancakes is chickpea flour (but you could also use buckwheat), which has more protein and fibre than regular white flour to help stabilise blood glucose and feed the microbiome. If you don’t have matcha but still want a polyphenol punch, you can add cinnamon, powdered ginger, or both.  

Matcha Pancakes with Cardamon + Blackberry Compote 
 

• 1 punnet blackberries or berries of choice
• 1 tbsp maple syrup
• Juice of 1 lime 

for the pancakes-

• 90g (1 cup) chickpea flour or buckwheat flour
• 2 eggs
• 1 tsp baking powder
• 1 tsp matcha
• 1/2 tsp cardamon  
• Pinch of salt
• 1 tbsp mild flavoured olive oil or melted coconut oil
• 100ml (1 cup) tepid water or milk of choice
• 1-2 tbsp coconut oil to cook

to serve -

• Mixed berries, fruit, seeds, nut butters, natural yoghurt of choice (optional ) 

METHOD

In a high-speed blender or Nutri-Bullet add the blackberries, maple syrup and lime juice and pulse to a rough consistency. Place in a small saucepan over a medium heat and bring to the boil. Add a splash of water if you think it needs it and reduce to a simmer. Keep warm.  

In a bowl combine the flour, baking powder, matcha, cardamon and salt and stir to combine. Whisk in the oil and water gradually so no lumps form.  

In a crepe or large frying pan on a medium heat, melt some of the coconut oil and let the pan heat up completely. Add a spoonful of the pancake mix, and once little bubbles begin to form on the surface, flip the pancake and finish cooking the other side for a further minute. Repeat until all of the batter has been used up. 

Top each pancake with a tbsp of blackberry compote, some extra berries and any other additional toppings you would like. 

IF YOU’RE CRAVINGS SOMETHING SAVOURY  

Protein is important for blood sugar control and the day after we drink, our protein requirement will be higher in order to stabilise blood glucose. Doubling up on protein sources in a meal is one way to attack this – which is why we love the classic egg and bean combination (minus the sugary sauce). Asparagus is a hangover hero and contains amino acids and sulphur containing compounds which help to accelerate the breakdown of alcohol. One cup of beans can deliver a good 15g of protein, but to avoid the sugar and additives from canned beans, you can make a quick home version yourself using fresh tomatoes and tomato paste. Tomatoes contain beta-carotene, Vitamin C, antioxidant lycopene, and glutathione, which all help metabolise alcohol, flush out toxins and protect the liver.   

Soft Scrambled Eggs with Lemony Asparagus + Tomato Baked Beans 
Serves 2  

• 6 eggs (3 each)
• 400g jar or tin of baked beans – we love Bold Bean Co. 
• 1 slice real sourdough, flat German rye, or ARTAH loaf per person (optional)
• 2 handfuls cherry tomatoes, roughly chopped
• 1 tbsp tomato paste
• 1 tbsp harissa paste
• 2-3 handfuls asparagus, woody ends removed
• Small handful parsley, roughly chopped
• Juice & zest of 1/2 lemon
• 2 tbsp olive oil  
• 1/4 tsp sea salt
• 1 tsp black pepper  
• 1 tsp flaked almonds  

Heat 1tbsp of the oil in a pan on medium heat and add chopped tomatoes. Cook with a little salt and pepper until they start to look a little jammy – about 10 minutes. Add the tomato paste, 3 tbsp of water, harissa, and beans. Turn the heat down and simmer while you make the eggs and asparagus.  

Bring a pan of water to the boil and drop in the asparagus. Cook for 1-2 minutes until cooked but still crunchy. Add the almonds, lemon juice and zest over the asparagus, season with salt and pepper and set aside to keep warm.  

In a medium frying pan heat the remaining oil. In a separate bowl whisk the eggs and season with salt and pepper.  

Add them to the pan and leave them to sit for a moment or two until the edges look cooked. Using a spatula, gently pull the eggs around the pan a few times being careful not to over scramble. This will give you silky smooth but soft eggs. If using bread, toast while you cook the eggs. 

Remove from the heat as soon as they are just under cooked. The eggs will continue to cook away from the heat.  

Spoon the beans across two plates and top with eggs, salt and pepper with asparagus on the side.  

IF YOU’RE CRAVING REHYDRATION 

We all know that horrible dehydrated feeling the day after we’ve downed too much, and this recipe is packed with hydration from natural water content, electrolytes and antioxidants for an amazing boost of energy. The bromelain in pineapple helps to reduce inflammation and the sweetness will help combat low blood sugar levels, and this smoothie bowl is packed with vitamins, minerals, and natural digestive adis that support liver function, remove toxins, boost mood and restore energy.  Disclaimer – there’s not a lot of protein here, so to balance blood sugar, have alongside some scrambled eggs, tofu, or protein of choice, or just make sure your lunch is more protein forward.   

Sunshine Smoothie Bowl  

Serves 2   

• 1/2 pineapple, chopped with the hard centre removed
• 1 mango
• 1 carrot
• 1 small cucumber
• Juice from 1/2 lemon
• 1 inch ginger, roughly chopped
• 500ml coconut water or 500mls water and 1 tsp Cellular Hydration
• 1 small avocado 

To Serve 

• 3 tbsp mixed nuts
• 2 tsp coconut flakes
• In a high-speed blender or Nutri-Bullet combine all the ingredients and blitz until creamy and smooth.  
• Pour into two bowls and top with your choice of toppings.  

  SHOP ARTAH