Eats to beat the jet lag

Most people travelling to Bangkok have crossed oceans and continents and lost sleep along the way. Sunlight is one of the best cures for jet lag, so spend an hour by the pool and get that Vitamin D back. 

We also crave food when we’re jet-lagged because it’s the natural quick fix of energy. 

Smoothies are a wonderful way to top up on vegetables and fruit, and adding a shot of caffeine can help ease your aches. Bananas are great for energy, so I make banana toast. 

The Energiser Vegetable Salad is a great way to refuel the body. It’s probably not advisable in the evening. The worst thing you can do is eat a lot of carbohydrates at dinnertime because they release their energy slowly, and we don’t need this when we’re trying to rest. Have your carbs at breakfast and lunch. 

Taking a lighter option for dinner, protein and salads are a great option. In this salad, broccoli and kale are high in Vitamin D. Research shows that broccoli helps lower cholesterol. This is why I designed the recipe to be cooked quickly so you don’t lose all the nutrients. Overcooking vegetables loses vital vitamins. 

Run cold water over the vegetables after they’re cooked to stop the process and lock in the crunch and the colour. It won’t chill the vegetables because there’s enough heat inside them to keep warm. But vegetables sitting in a strainer or bowl after cooking will continue cooking with the heat of the surrounding steam.

What’s the best way to cope with jet lag at bedtime? I find that just grabbing an hour of sleep here and there really helps. Many times I’ve arrived in Bangkok at 6am and struggled all day to stay awake. After strolling Silom like a zombie I hit the sack at night, only to wake up a few hours later. Fighting to stay awake doesn’t seem to help. Instead, take a rest when you can. A jump in the pool and an hour in the sun can do wonders. 

So, if you’re in Asia on business, try to keep the first day for recovering. Go for a foot massage or get some spa time. And, if you can rack up air miles and exchange them for an upgrade to a full, flat seat in business class, all the better. Eat well on the plane. Don’t be tempted by the cheese tray or fatty foods, opting instead for lighter, healthier dishes, and even if you do succumb to alcohol, drink lots of water as well.

 

ENERGISER SMOOTHIE

Serves 2

 

2 ripe bananas

1 tablespoons honey

200g strawberries

150ml coconut milk

1 shot off espresso (for the caffeine)

Handful of ice

Mint leaves for garnish

 

BANANA TOAST

Serves 2

 

2 slices toasted brown bread

Juice of half a lemon

2 ripe bananas

2 tablespoons honey

1 teaspoon cinnamon

Slice the bananas at an angle into one-inch pieces. Squeeze the juice over them. Heat a large pan with a little oil and fry the bananas for two or three minutes over high heat until golden. Remove from the heat, warm the cinnamon and honey and serve over the toast.

 

GREENS ENERGISER

Serves 4

 

400g broccoli

200g kale

1 cup shelled pistachio nuts

Dried cranberries

2 tablespoons olive oil

1 tablespoon lemon juice

2 teaspoons Dijon mustard

 

Boil a pan of water and cook the broccoli for two minutes. Remove and rinse under cold water to stop it cooking. Boil the kale for a minute and drain the same way. Place vegetables in a large mixing bowl with the nuts and cranberries. Mix in a separate bowl the mustard, oil and lemon juice. Dress the vegetables and toss well.

 

_ British celebrity chef Daniel Green loves to create healthy recipes that are easy to follow. His column “Make It Today” will share his passion of good food that is low in fat but modern and full of flavour and will run every last Sunday of the month.