Take A Meal That Heals- A Recipe Roundup

Take A Meal That Heals- A Recipe Roundup

Do you want to bring a meal to a friend but can’t decide what to bring? Or maybe you already have a list of go-to meals to take to those in need, but your friend has different dietary preferences than you are used to accommodating? Well, consider this recipe round up the jackpot of ideas for you to turn to!

These can be made for anyone, anytime, but for a super easy guide, let’s use this key:


(M) For new moms  {*See breastfeeding notes at bottom of post}

(D) For the friend healing from dental work – think flavorful but easy to chew

(I) For the friend fighting illness


All the recipes listed are free of processed/artificial ingredients and are nutrient-dense!

These are meals that heal! 


M, I Ginger Chicken 

This recipe is from Kelly over at A Girl Worth Saving and it’s got so much going for it! It’s Paleo so it uses only whole food, clean ingredients as well as having the added benefit of ginger as one of the main ingredients. Ginger has a humongous list of health benefits you can read about here, but most notably it can help ease nausea and upset stomach and has powerful anti-inflammatory properties.

D, I Red Lentil Dal –

This recipe makes use of curry to flavor and spice the lentils- a major player in curry is turmeric. Turmeric is a super important anti-inflammatory, which at the most basic level “helps the body fight foreign invaders and also has a role in repairing damage” but you can read lots more about turmeric’s healing benefits here.

I Chunky Chicken & Vegetable Soup

Is there anything better than chicken soup when you’re not feeling well? Linda from The Organic Kitchen actually describes it as “a big bowl of health” and I totally agree!

D, Cancer Fighting Soup

Besides making this recipe, I encourage you to read the story on the post at Take Them A Meal– such a beautiful and inspiring story of women coming together to support their friend going through cancer. Rachel set out to create a soup that would give her friend the most nutritious and delicious, cancer-fighting soup and that’s exactly what she developed with this recipe.

Healing Chicken Soup

This is definitely a meal that heals- stock full of nutritional benefits from garlic, turmeric, ginger, mushrooms and more! All of Steph’s recipes are Paleo and this one is also Whole 30 approved, and would be a great go-to recipe for friends that have food allergies and sensitivities.

M, D, Cancer-fighting Vegetable Soup With an Asian Twist

Katie at the Kitchen Stewardship developed this recipe to nourish her dad after a 6-hour chemo infusion.  She went all out trying to include as many nutritional powerhouses as she could. This is an excellent soup and one I’ll be adding to my family’s own go-to meals!

M, D, Paleo, GF, Dairy Free Salmon Cakes

{Savoring JOY} Paleo Salmon Cakes

You may be familiar with this recipe as it finds a place on my site here as well as my Seasonal Meal Plan’s Spring Menu. Inspired by tuna cakes, I decided to create a recipe that was gluten and dairy free and featured the widely-known healthy fish- salmon. Wild-caught salmon has the most Vit D out of all the other types of fish and Vit D could be called the “miracle nutrient” for you immune system. You may not be able to bring sunshine to a friend, but you could definitely bring some salmon! πŸ˜‰

M, D, Vegan Loaded Sweet Potatoes

Seriously just take one look at these and oh my goodness, YUM! Kara loads already nutritious sweet potatoes with good-for-you kale, black beans and a homemade dressing that has immune-boosting apple cider vinegar! I think I’ll be making these for lunch TODAY!

D, Bone Broth Spaghetti Sauce

bone broth spaghetti

This recipe was developed out of me trying to add healing homemade bone broth to anything and everything that I could! And it totally works in this recipe. Just say no to processed jarred sauces and all their added sugars and flavors– THIS is the sauce to make for health and great taste!

D, Cheesy Mushroom & Broccoli Quinoa Casserole

After a recent dental appointment, all I wanted to eat was a comforting casserole so I made something very similar to this using rice. But since quinoa is an ancient grain with way more protein than rice, I figured Kristin’s recipe from Iowa Girl Eats would pack more of a nutritional punch making this casserole a meal that heals.

D, Grain-Free Meatloaf

Allison from Our Small Hours spent 11 years perfecting a meatloaf and I do believe she succeeded! This one uses grass fed beef (high in several essential vitamins and minerals) and pastured eggs. Take a look at all of these amazing nutrients in one single egg! Plus this meatloaf is grain free making it safe for any friends sensitive to gluten.


M, Coconut Oil Roasted Carrot Fries

Carrots are not only tasty, but also highly alkalizing, which reduces acidity in your body, promoting greater health.  These are gluten free, dairy free, & autoimmune friendly.

M, D, Oven-Roasted Sweet Potato Steak Fries

oven-roasted sweet potato steak fries

These are actually my son’s favorite snack! Sweet potatoes “come loaded with beneficial fiber, manganese, copper and potassium to help support your health.” Plus they are delicious- especially roasted as a fry!

Tangy Green Bean Salad with Toasted Walnuts

Have you ever noticed that walnuts look like mini brains? Well, they are ironically also excellent for supporting optimum brain function. Paired with nutritious green beans, Jessica from Delicious Obsessions, made a tasty and healing salad. Plus it’s gluten, grain, dairy & sugar free!

M, D, Sweet Potato & Kale Balls

We’ve covered these ingredient health benefits already, but how fun are these?! Had to include them here. Hallie from Daily Bites totally brought us a yummy side dish to enjoy and be well nourished from. And how fun would this be to bring to a family with lil kiddos? I have a feeling they’d be a hit!

D, Caprese Salad

Not only is a caprese salad fresh, tangy & delicious, but also really good for you! We discussed tomatoes healing benefits above, but basil actually has some surprising benefits to check out here.

D, Garlic Herb Lime Cauliflower Rice

Another recipe from Jessica at Delicious Obsessions. This one is gluten free, dairy free and autoimmune friendly! You may not think about cauliflower when you’re thinking about foods that heal, but hopefully that will change. Check out all these amazing benefits— helps our body detox, is an anti-inflammatory food, fights cancer and lots more! That is awesome! And if you’re going to make it for a friend, this a perfect way to deliver it with lots of great flavor!


M, D, I Homemade Jello- Cranberry Jello 5 Different Ways

cranberry jello recipe 5 ways

Jello was always my mama’s go-to when us kids got the stomach bug and this recipe is homemade with pure ingredients and very easy to make. I included a few different variations, so have fun with this one! If using cranberry juice, make sure to buy a brand like the one I mention in the recipe post as it’s free of added sugars. You have to peek at all of gelatin’s health benefits here and some of cranberries benefits can be found at this site. One benefit about cranberry juice that surprised me is that it helps prevent gum disease caused from plaque! Pretty cool! Besides being easy to eat, there’s one more reason to make this for a friend after a dental appointment. πŸ˜‰

M, D, Paleo Elderberry Ice Cream Cups

Elderberry syrup is excellent for immune-support especially helpful at kicking the common cold or flu. I developed this recipe on a whim when I was trying to get my son to eat more than bananas during a cold of his. They are delicious, refreshing and worked great!

M, D, I  A batch of Turmeric Milk 

Turmeric’s already been mentioned, but this soothing drink also includes raw honey which gives a great boost to your immune system. I originally turned to this recipe to kick a migraine to the curb, but it’s also a great resource for promoting health. You could make a big batch up in a mason jar for your friend to heat as they need it.

M Healthy version of lactation cookies! (but really anyone could enjoy this little treat!) 

Lots of people are fans of bringing dessert along with a meal, and homemade cookies are just so warm and cozy. This recipe from Laura at Mama Pure uses wholesome ingredients and natural maple syrup to sweeten it up. Definitely a recipe with some added benefits- especially for nursing mamas.


And of course, what’s more healing than bringing over a simple batch of homemade bone broth?

If you’re wanting to bring a meal to someone simply to celebrate or be neighborly, brush up on this etiquette guide, and then go for it!


What healing meal ideas do you have? Please share in the comments so we can keep adding to this list. What looks the yummiest from these mentioned?


*Note for new mamas that will be breastfeeding babies with potentially sensitive tiny tummies–

Not all babies are sensitive to what mama eats. So you really won’t know till you start nursing your lil babe.

My son was pretty sensitive to foods I ate and had symptoms of colic- so much so that I was on an elimination diet well beyond what I’d recommend. (There were a few weeks that all I could eat without aggravating his tummy was chicken, zucchini, carrots and rice. It was a straight up crazy time. But I definitely learned some new recipes and remedies to help ease his little sensitive tummy. Now I love helping new moms in similar situations find delicious & safe foods they can easily cook and enjoy!)

  • Typically, if your baby is on the sensitive side, simply cutting out soy and dairy might do the trick. If not, then you can look at also avoiding garlic, acidic, and spicy foods. The tricky part is most of what people think to bring over for new moms are casseroles- loaded with either heavy amounts of milk & cheese (dairy) or tomato sauces (acidic)- or both.

I made sure to steer clear of including recipes above that might cause tummy troubles (even though we can all agree that enchiladas and lasagna are two of the most delicious and comforting meals to receive!!) πŸ˜‰ You just may not want to make that for a new mom.

Another thing I considered were foods that affect milk supply. 

  • If breastfeeding, you may want to avoid cooking with large amounts of these herbs in the beginning months (since they have the potential to reduce milk supply):

parsley, sage, rosemary, thyme & peppermint

All of the recipes above marked {M} are free of the common foods that can irritate wee tummies as well as the herbs known to reduce milk supply.



 Join My Mailing List {Savoring JOY}

Spread the word!


  1. 5 Fool-Proof Ways to Bring a Meal EVERYONE Wants, Even If You’re Not a Great Cook. | Savoring JOY - […] Want a few meal ideas? Check out these meals that heal! […]

Submit a Comment

Your email address will not be published. Required fields are marked *