Slow Living for Chronically Ill People Series Week 5: Nourishing Your Body and Soul While Chronically Ill

Welcome to week 5 of our Slow Living for Chronically Ill People series.  In this article we are going to talk about taking care of ourselves from a nutritional standpoint while embracing slow living.  If you're new to the slow living series you can start here.

Taking care of your body with good food is important, especially when living with a chronic illness. Eating well doesn’t have to be complicated—simple, easy meals can help you feel your best without draining your energy. Slow living means being intentional and mindful, and that includes how you nourish yourself.

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Food, Self-Care, and Slow Living

Food is more than just fuel—it’s a way to care for yourself. Preparing simple meals can be relaxing and enjoyable, helping you slow down and appreciate the moment. Choosing nutritious, easy-to-make meals supports your health and overall well-being.  All of these are good things.

Easy Meals for Low-Energy Days

Here are five simple and nutritious meals you can make with little effort:

1. One-Pot Garlic Shrimp & Spinach

A quick, protein-packed meal with fresh spinach for extra nutrients.

Ingredients:

Shrimp

Fresh spinach

Garlic

Olive oil

Salt and pepper

Instructions:

Sauté garlic in olive oil.

Add shrimp and cook until pink.

Stir in spinach until wilted.

Season with salt and pepper.

2. Sheet-Pan Balsamic Chicken & Asparagus

An easy, balanced meal roasted in one pan.

Ingredients:

Chicken breasts

Asparagus

Balsamic vinegar

Olive oil

Honey

Salt and pepper

Instructions:

Preheat oven and line a sheet pan.

Place chicken and asparagus on the pan.

Drizzle with balsamic vinegar, olive oil, honey, salt, and pepper.

Roast until chicken is cooked and asparagus is tender.

3. Brothy Lemon-Garlic Beans

A warm, comforting meal that’s full of fiber and protein.

Ingredients:

Cannellini beans (canned)

Garlic

Lemon

Vegetable broth

Olive oil

Fresh herbs (optional)

Instructions:

Sauté garlic in olive oil.

Add beans and broth; let simmer.

Stir in lemon juice and zest.

Season with salt, pepper, and fresh herbs.

4. Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce

A hearty, plant-based meal with simple ingredients.

Ingredients:

Quinoa

Chickpeas (canned)

Roasted red peppers

Garlic

Lemon juice

Olive oil

Salt and pepper

Instructions:

Cook quinoa.

Blend roasted red peppers, garlic, lemon juice, olive oil, salt, and pepper to make a sauce.

Serve chickpeas and quinoa with the sauce on top.

5. No-Cook White Bean & Spinach Caprese Salad

A fresh and filling salad that requires no cooking.

Ingredients:

White beans (canned)

Fresh spinach

Cherry tomatoes

Mozzarella balls

Fresh basil

Olive oil

Balsamic vinegar

Salt and pepper

Instructions:

Mix all ingredients in a bowl.

Drizzle with olive oil and balsamic vinegar.

Toss and season to taste.

Making Cooking Easier and More Enjoyable

Cooking doesn’t have to be tiring. Here are some ways to make it simpler:

Use Ready-to-Eat Ingredients: Canned beans, pre-cut veggies, and pre-cooked proteins save time.

Batch Cook on Good Days: Make extra and freeze portions for later.

Create a Calm Cooking Space: Play music, light a candle, or sip tea while you cook.

Use Kitchen Tools: Slow cookers as well as other small kitchen appliances and one-pan recipes reduce effort.

Accept Help: Let friends or family assist with meals or grocery shopping or choose to use subscription services that can shop and/or deliver for you.

Helpful Kitchen Essentials 

If you’re looking for tools to make cooking easier, check these out.

Slow Cooker – A slow cooker is perfect for throwing in ingredients and letting them cook with minimal effort. To make things even easier, use slow cooker liners to help save time and effort for clean up.

Electric Kettle – A kettle can quickly heat water for tea, soups, or instant meals. 

Meal Prep Containers – Meal prep containers store leftovers easily for future meals or you can even freeze meals for later use.

Ergonomic Kitchen Tools – These tools are usually ightweight, easy-to-handle utensils reduce strain and make it easier for you to use when you're not feeling well.  Here are a few different suggestions.

Grocery Delivery Subscription – Get fresh ingredients delivered straight to your door as well as prescriptions and more.  Here's the service I use.

Final Thoughts

Nourishing your body should be simple and stress-free. Choosing easy meals and enjoying the cooking process can make a big difference in your well-being.

Be kind to yourself and do what works best for you. Even small steps toward better nourishment are acts of self-care.

What’s your favorite easy meal? Share your ideas in the comments!