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one green planet

Hangovers are unpleasant no matter how much fun you had the night before. Of course, while you have to ride out the symptoms, that doesn’t mean there aren’t ways to help alleviate some of the discomforts. Furthermore, you can do so naturally!

After an evening of delightful liquors, you want to target the negative effects of alcohol, which takes a bit of learning.

Alcohol is a diuretic — which makes you “urinate frequently, by ‘suppressing [the] body’s antidiuretic hormone vasopressin'” — and leads to the first side effect, dehydration. Wonder where that fierce headache comes from? Most likely dehydration. Alcohol is also an inflammation-causing agent, which may be why your stomach is on the outs. This is due to a few factors including alcohol’s ability to irritate “your stomach and intestine, causing inflammation of the stomach lining and delayed emptying of the” contents, productions of more “gastric acid,” and the byproduct of alcohol called acetaldehyde, “which happens to be 30 times more toxic than alcohol itself.”

Combine all these factors and it’s pretty easy to see why you wake up feeling horrible. If you’re looking to simply ease the symptoms, try these recipes. If you’re thinking that a bit of healing is in order, then you’ll want to go one step further.

For the healing touch, look to integrate ginger, — to remedy current nausea — prickly pear, — to cut down on the symptoms currently and preventatively — electrolyte-filled liquids, — to restore minerals — and eat a nutrient-rich meal right after.

What does a nutrient-rich hangover healing meal look like? Maybe you’re under the assumption that a greasy burger will “soak up” the alcohol but turns out the alcohol has already made its way to your liver and that unhealthy meal will probably just make you feel worse. Instead, focus on a few key ingredients sourced from complex carbs like fruits and veggies.

Researchers agree that bananas are a staple due to their high levels of minerals, which can help replace those that alcohol removes, such as potassium. On top of that, if you’re just not in the mood to cook, think about getting some healing protein into your body via protein powder. It’s also a good idea to have chamomile tea on hand to help stave off “hangxiety” — “hangover-induced anxiety … [which] …. can be as taxing emotionally as some of the physical symptoms of a hangover.” If you’re not a tea fan, you can integrate chamomile into simple recipes.

Alright, you’ve got the knowledge, now here are a few hangover-healing recipes to keep on hand for the day after or even the week after.

We also highly recommend downloading the Food Monster App  — with over 20,000 delicious recipes it is the largest plant-based recipe resource to help you get healthy! And, don’t forget to check out our Whole Foods Archives!

1. Stuffed Peanut Butter, Jelly, and Banana Sweet Potatoes

Stuffed Peanut Butter, Jelly, and Banana Sweet Potatoes

Source: Stuffed Peanut Butter, Jelly, and Banana Sweet Potatoes

If complex carbs are the healing cure, then this Stuffed Peanut Butter, Jelly, and Banana Sweet Potatoes recipe by Bila is a hit! Rich in mineral-filled banana, nutrient-dense sweet potatoes, and with a smattering of natural sweeteners including lemon juice, maple syrup, and cherries, this recipe will hit all the high notes while nurturing the body from the inside out.

2. Cactus Pear Sorbet

Cactus Pear Sorbet

Source: Cactus Pear Sorbet

Prickly pear is a well-known healing agent and it’s an excellent ingredient to include in your hangover healing toolkit. This Cactus Pear Sorbet recipe by Sabrina Russo will not only provide a slightly sweet, cooling agent to soothe inflammation, but also promote further healing to get you back on track!

3. Peach and Chamomile Ice Pops

Peach and Chamomile Ice Pops

Source: Peach and Chamomile Ice Pops

Chamomile is all about soothing and calming the body, which is an excellent ingredient to help reduce the inflammation and irritation that overconsumption of alcohol may cause. This Peach and Chamomile Ice Pops recipe by Azucena Noriega is perfect to make in bulk and keep in the fridge for those moments of peace and tranquility at home.

4. Tropi-Kale Smoothie (Ginger)

Tropi-Kale Smoothie (Ginger)

Source: Tropi-Kale Smoothie

You can’t go wrong with a green smoothie to help heal the body from the inside out! This Tropi-Kale Smoothie recipe by Lena Ropp not only uses the nutrient-dense superfood kale, but it layers in natural sweetness — pineapple, lime, and dates — and is infused with natural energizers, antioxidant powerhouses, and healers maca, baobab, cilantro, and ginger.

5. Cilantro Blueberry Detox Smoothie

Cilantro Blueberry Detox Smoothie

Source: Cilantro Blueberry Detox Smoothie

Get to healing with an extra dose of protein powder! The best way to get your daily dose is via a delightfully fruity smoothie such as this Cilantro Blueberry Detox Smoothie recipe by Nikki Stokes. Boost your body’s natural ability to detox that hangover, while increasing its healing powers with an added scoop of your choice of plant-based protein.

6. Coconut Cucumber Smoothie

Coconut Cucumber Smoothie

Source: Coconut Cucumber Smoothie

Hydration is key — not just for healing from a hangover, but for everyday health — which makes coconut water a great addition to your weekly regimen. Coconut water is loaded with electrolytes, plus it’s a rich addition to your favorite juice or smoothie such as this Coconut Cucumber Smoothie recipe by Kerry Harling. 

7. Banana Coffee Muffins

Banana Coffee Muffins

Source: Banana Coffee Muffins

Coffee is an essential hangover cure for the morning after, yet overdoing that cup of joe can cause heartburn, jitteriness, and even more discomfort. Instead, try incorporating this Banana Coffee Muffins recipe by Kat Condon into your hangover routine, as well as keeping them around for the week. You’ll get a mineral-rich dose of banana, a slight bit of caffeine, and fiber from that ground flax!

8. Pistachio Crusted Tofu With a Prickly Pear Sauce

Pistachio Crusted Tofu With a Prickly Pear Sauce

Source: Pistachio Crusted Tofu With a Prickly Pear Sauce

Another way to get that healing prickly pear into your diet! This Pistachio Crusted Tofu With a Prickly Pear Sauce recipe by Chrysta Hiser provides the body with a dose of healing protein, along with that sweet and nutrient-rich prickly pear!

9. Almond and Chamomile Panna Cotta

Almond and Chamomile Panna Cotta

Source: Almond and Chamomile Panna Cotta

If you want a bit of calming chamomile to help reduce that inflammation from your hangover, try this Almond and Chamomile Panna Cotta recipe by Valentina Goltara. It’s a delightful treat that also heals the body!

10. Vanilla Overnight Oats and Maple Spiced Pears

Vanilla Overnight Oats and Maple Spiced Pears

Source: Vanilla Overnight Oats and Maple Spiced Pears

Oats are loaded with a special kind of fiber called beta-glucans, which are powerhouses for your gut! This Vanilla Overnight Oats and Maple Spiced Pears recipe by Shanika Graham-White infuses a hungover body with these beta-glucans to get you back on track, but this recipe also calls for super healing agent ginger.

11. Plant-Powered Protein Smoothie

Plant Powered Protein Smoothie

Source: Plant-Powered Protein Smoothie

If you’re seeking the ultimate one-stop-shop meal to help heal a hangover, this protein-rich concoction will do the trick! This Plant-Powered Protein Smoothie recipe by Nikki and Zuzana is loaded with hemp hearts, spirulina, and ginger — powerful healing agents — plus, add your choice of protein powder to give it an extra hangover blasting boost.

12. Watermelon Kiwi Popsicles

Watermelon Kiwi Popsicles

Source: Watermelon Kiwi Popsicles

While watermelon water is second to coconut water, it’s still a great way to hydrate and get those electrolytes to heal your body from a nasty hangover. This Watermelon Kiwi Popsicles recipe by Lena Ropp is perfect for making in a big batch and storing in the freezer for those needy moments!

13. Sea Moss Banana Smoothie

Sea Moss Banana Smoothie

Source: Sea Moss Banana Smoothie

Potassium-rich banana is a must-have, not only to help your body balance after a hangover but simply in everyday life. It’s a great natural agent to help your body avoid cramps, as well as a natural sweetener that can replace any inflammation-causing sugary treats. This Sea Moss Banana Smoothie recipe by Trudy Geneus offers a daily dose of banana alongside antioxidant-rich sea moss.

14. Acai Bowl

Acai Bowl

Source: Acai Bowl

A sweet treat that also heals the body, this Acai Bowl recipe by Marina Yanay-Triner is loaded with antioxidants, potassium-rich bananas, and electrolyte-rich coconut water.

15. Muscle Cramp Relief Tonic

Muscle Cramp Relief Tonic

Source: Muscle Cramp Relief Tonic

Maybe you’re suffering from some extended muscle cramps caused by that nasty hangover dehydration? This Muscle Cramp Relief Tonic recipe by Maryea Flaherty is rich in electrolyte-filled coconut water and healthy fat-filled coconut milk to help ease those cramps and boost your overall health.

Learn How to Cook Plant-Based Meals at Home!

Berry Beauty Tonic

Source: Berry Beauty Tonic

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammationheart healthmental wellbeingfitness goalsnutritional needsallergiesgut health, and more! Dairy consumption also has been linked to many health problems, including acnehormonal imbalancecancerprostate cancer and has many side effects.

For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

Here are some great resources to get you started:

Easy Ways to Help the Planet:

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