The 14 Day Anti-Inflammatory Plan: RECIPE IDEAS

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To help you with the plan I thought I would create some recipes to inspire you – so here they are, feel free to experiment with them within the realms of the plan. The more you stick to it, the more you will learn about the benefits of a short term anti-inflammatory meal plan.

SWEET POTATO AND LENTIL CURRY

Serves: 4

Ingredients

  • 1 tbsp of fresh ginger
  • 3 spring onions
  • 1 onion
  • 3 cloves of garlic
  • 1 butternut squash peeled or unpeeled
  • 250 red lentils
  • 300g spinach
  • 1 can of coconut milk
  • 400ml of water
  • 1 vegetable stock cube
  • coconut oil

Method

  1. Start by frying the garlic and onion in some coconut oil until browned. Add all the spices and ginger. Coat the onion and garlic evenly. 
  2. Add the squash and fry off for 3 minutes. 
  3. Add the coconut milk in along with the water and stock cube. Place a lid and put on a low heat. Cook through for 10 minutes. 
  4. Now add your lentils and cook for a further 15 minutes. 
  5. Once the squash is soft and the lentils are cooked but still have a little bite to them, add the spinach, remove from heat and mix through to allow it to wilt down.

SALSA VERDE

Serves: 2

Ingredients

  • 1 bunch of parsley
  • 1 bunch of basil
  • 1 mint
  • 1 garlic clove
  • 1 tsp of capers
  • 1 lemon
  • generous amount of olive oil
  • salt
  • pepper

Method

  1. Finely chop the herbs and combine. 
  2. Using a garlic press, crush the garlic and add the herbs. 
  3. Squeeze one lemon and add ALOT of olive oil. 
  4. Squash the capers on the back of a knife and mix through. 
  5. Season to taste.

CHICKPEA & ROASTED VEGETABLE TRAYBAKE

Serves: 2

Ingredients

  • 2 sweet potatoes
  • 1 cauliflower
  • 4 carrots
  • 2 leeks
  • 300g spinach
  • 400g can of chickpeas (or any beans you have)

Method

  1. Preheat the oven to 180. 
  2. Prep your veg cutting it all roughly up and simply whack it on a large baking tray, drizzle with oil and bake for 30 minutes. Checking it after 15 minutes and shaking it through.
  3. This is really good with my earlier post: Salsa Verde

BAKED WHITE FISH

Serves: 4

Ingredients

  • 4 fillets of white fish – seabass, cod, pollock
  • 1 bunch of chard
  • 1 bunch of asparagus
  • 2 lemons
  • salt
  • pepper
  • olive oil

Method

  1. Preheat the oven to 180 degrees. 
  2. Place the fish on a foiled lined baking tray, squeeze the lemons all over the fish and season well. Place in the oven for 15 mins.
  3. Steam the chard and asparagus. 
  4. Pair with a salsa verde or a pesto.

ROAST CHICKEN

Serves: 4

Ingredients

  • 1 whole roast chicken
  • 1 bunch of rosemary (dried is also fine)
  • 2 bay leaves
  • 4 garlic cloves
  • salt & pepper
  • 2 white onions quartered
  • 8 carrots cut lengthways
  • 5 beetroots quartered
  • spring greens
  • olive oil

Method

  1. Preheat the oven 180 degrees. Drizzle the chicken with olive oil, salt and pepper. Rub this into the skin. Place 4 cloves of garlic, bay leaves and rosemary inside the chicken.
  2. Depending on the weight/size of your chicken depends on how long you cook it for so follow the instructions provided. Place in the centre of the oven and check half way through.
  3. Prep your veg at this point, drizzle with olive oil and season. 
  4. Once the skin has gone golden brown and it is cooked all the way through, remove the chicken and place foil and a tea towel over and let to rest for at least 40 mins minimum. Then transfer your veg in the oven for 35-40 minutes. 
  5. Once the veg is done, steam the spring greens for 5 minutes, slice up your chicken and serve.

PARSLEY PESTO

Serves: 4

Ingredients

  • 1 bunch of parsley
  • 1 lemon
  • handful of cashews
  • 1 cup of olive oil
  • salt
  • pepper

Method

  1. Add all ingredients to a blender or food processor and blend until smooth or pulse if you want a chunky consistency

AFTERCARE

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