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Our Favourite Healthy Recipes For A Hangover

27th March 2023

27th March 2023

By Adele Webb

So… You've woken up with a banging headache, the room is spinning, and you're somehow both nauseous and ravenous at the same time. Ah the dreaded hangover. Regret hits all at once, and you begin to question why you agreed to another round of tequila shots (sigh). Yet every time you find yourself here, you are in the same state and craving a vast list of takeaway foods that you know you must resist. Maybe you have plans for the day and need to find quick fixes to rid yourself of this demon – well, it all starts with what you put in your body. Managing a hangover is never easy, so replenishing your poor system of dehydration and electrolyte loss is key, and the focus must be on nutritious foods instead of greasy and sugary alternatives. Fear not, here at Innermost we are your trusty companion when it comes to getting back to a shipshape condition, as we are here to shed a light on our favourite easy handover recipes that will not only provide comfort, but lift that sluggish weight on your shoulders. We also provide some fantastic products that can help rid your body of this bad energy, like our Detox Booster!

Avocado & Egg Toast

Everyone deals with hangovers differently, and for some, even the thought of breakfast can make their stomach turn. However, consuming a hearty dish with vital foods like eggs and avocado is important to begin the journey of recovery. Eggs are a great choice for many reasons, not only are they gentle on the stomach, but also contain a high level of cysteine. This unfamiliar amino acid helps to break down acetaldehyde, which is what subsequently causes hangovers. If that wasn’t enough, the yolk of an egg is most nutritious, and also contains vitamins like A, D and B12 which help with cell metabolism, boosting immunity, and muscle function. All in all, you can’t go wrong with opting for the humble egg. Moving on to avocado, I’m sure we are all aware of this nutritionally rich fruit. The green jewels are a good source of calcium and magnesium, and due to their high potassium quantity, can lift your bodies low potassium levels from large amounts of alcohol consumption the night before. So, for those eager to discover a quick and easy recipe, we have all the details:


  • 1 thick slice of bread (white or wholemeal)
  • Extra virgin olive oil
  • 100g ricotta
  • 1 lemon
  • Flaked salt and black pepper
  • Honey
  • ½ clove of garlic
  • 1 egg
  • Fresh herbs


First you need to soak the bread lightly in the extra virgin oil and then griddle until charred. Next, mix the ricotta, finely chopped garlic, lemon zest, honey and the salt and pepper in a bowl – make sure these ingredients are thoroughly stirred together. Now for the avocado, peel and chop this in slices and season with salt and lemon. It’s time to assemble! Spread the ricotta mixture across the toasted bread, place the chopped avocado on top and finish with a delightful poached egg. To complete this flavoursome breakfast, garnish with herbs of your choice and enjoy! This dish is great for replenishing a hangover without spending hours slaving away in the kitchen.


@thechefaaronmiddleton The Brekkie shift EP 10, My Ultimate Avo on toast. Recipe Below- • Ingredients- -1 thick slice of bread. -Extra Virgin olive oil. -100g Riccota. -1 Lemon. -Flaked salt & cracked pepper. -30g honey. -1/2 clove of garlic. -1 poached egg - See Benedict - EP 4. -Fresh Soft herbs. • Method- -Soak your bread lightly in extra virgin olive oil then griddle until Charred. -Mix your ricotta, zest of ya lemon, Microplaned garlic, honey, salt and pepper in a bowl. -Slice your avocado then season with the juice of the lemon and salt. -build your avocado on toast top with a poached egg then sprinkle and garnish with soft herbs of your choice. • #middycooks #food #foodie #foodtiktok #chef #cheflife #love #passion #cooking #cook #recipe #breakfast #egg #avocado #avocadotoast #ricotta #honey ♬ Super Freaky Girl - Nicki Minaj


Apple & Blueberry Bircher

Eggs or avocado are not to everyone’s liking, and for a delicious healthy breakfast alternative to this that will get you up and running in no time, we have the best oaty delight – an apple & blueberry bircher featured on BBC Good Foods. Oats will not only keep you fuller for longer, but their complex carbohydrates will enable a slow and steady release of sugar, helping to cure those pesky hangover symptoms. They are also perfect for mineral and vitamin replenishment as they include B vitamins as well as magnesium, iron and calcium. Apples are a great source of fibre too, helping support digestion and overall health. So step aside sugary breakfast bars - let’s indulge in a speedy bowl of goodness instead. This recipe serves 4 so it’s great to keep in the fridge and have the next day or consume amongst your friends and family. Hangovers are best shared together right?


  • 200g porridge oats
  • ½ tsp ground cinnamon
  • 500ml apple juice
  • 4 apples
  • 200g blueberries


The first step is to mix the oats with the cinnamon in a large bowl, and then add to this the apple juice and previously grated apples. Once these are mixed thoroughly together, gently stir in the blueberries. Allow this mixture to stand before serving, or for a pro-tip, make this the day before and leave in the fridge – perfect for a quick grab breakfast when you are not feeling your best. This recipe is super speedy and very versatile as ingredients can be swapped out with other favourites, whilst the apple juice can be substituted for a milk of choice, or any dairy alternatives.

Creamy Chicken Noodle Soup

Something warm and comforting…I’m sure that’s all we crave when we are suffering with the hangover blues. Maybe you wake up past 12 and skip lunch altogether, or maybe even after a morning munch, as lunch nears you find yourself hungry again. Well this favourited dish will be sure to blow those cobwebs away, whilst leaving you satisfied and content. Chicken is a fantastic hangover food as its contains protein. Protein is especially important as it breaks down into individual amino acids and these help to detoxify the liver after a drinking session. Not only this, but this hangover recipe contains a selection of different veggies to help boost the body with extra nutritional benefits too! The chicken here can be swapped out for salmon. Salmon is packed full of omega-3 fatty acids that are great for decreasing the body’s inflammation caused by drinking too much alcohol, so either or you have a hearty dish to suit all tastebuds!


  • 2 tablespoons unsalted butter
  • 1 tablespoon olive oil
  • 1 large onion chopped
  • 2 carrots chopped
  • 2 celery stalks chopped
  • 1 ¾ teaspoons salt
  • 3 tablespoons all-purpose flour
  • Unsalted chicken stock
  • Milk
  • Whole-wheat egg noodles
  • Chopped chicken breasts
  • Frozen peas


To start, melt the olive oil and butter together in a cooking pot over medium to high heat. Next you can add in the carrots, celery, onion, and salt and cook whilst stirring until the vegetables soften. Now the star of the show, the chicken – add in the chopped chicken and cook until the pink meat turns white. Add in the flour to coat everything and after this stir in both the milk and broth and allow the mixture to boil. Once all this is cooked, add in the noodles to the simmering mixture, as well as the peas and heat until ready. This wonder is best served warm for the ultimate hangover remedy!



Epic Bean Burger

Always find yourself craving takeaway burgers the day after drinking? Well this one is for you! However, there is a vegetarian twist here. I’m sure we have all heard of Jamie Oliver, and this bean burger recipe by him swaps out meat for a tasty and nutritious bean burger consisting of black beans and chickpeas. Like most legumes, both of these contain high levels of fibre, potassium and protein. So switching out the meat doesn’t matter here as all the vital healing abilities are present in the beans. This takeaway alternative will fix all those troublesome cravings, and leave you feeling full – bad fats and grease are avoided!


  • Chopped spring onions
  • Red chilli chopped
  • 400g black beans
  • 400g chickpeas
  • Wholemeal seeded rolls
  • 1 tsp paprika
  • Fresh breadcrumbs 70g
  • Plain flour
  • 2 tbsp olive oil
  • 2 slice gherkins
  • Cooked beetroot
  • Radishes
  • Rocket
  • Feta


For this first step you’ll need a food processor handy. Add to this both the spring onion and chilli and whiz until finely chopped. Next add two-thirds of the black beans, breadcrumbs and paprika and again give this a good blitz. Add what’s left of the black beans as well as the chickpeas and pulse ensuring the mixture stays a little chunky. With this, roll it out into balls whilst dusting with flour so they don’t stick, and then flatten into patties. Heat these in a frying pan over medium heat for about 4-5 minutes each side until golden and cooked through. Add all the extra garnishes and sauces and assemble between wholemeal rolls whilst delighting in its glory – takeaway who?


If all these healthy and yummy recipes don’t rid you of your troublesome hangover…then we don’t know what will! Suffering in silence is never the option, and whilst its oh so easy to grab the nearest convenience meal, or order yourself a home delivery of fast food, this will only subsequently lead to a prolonged recovery! Nutritional meals are the way forward here, and whilst we have shared some of our favourites, there are plenty more to look out for - within books and on the internet that will replenish your body and get it back up and running fitting fit in no time. So get up, make you yourself one of these tasty recipes, and shake away the hangover blues…

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