Tabla de contenidos para Foods that Fight Inflammation en Living Without Inflammation

WHAT IS IT GOOD FOR? TREATS PAIN Chilli makes overly sensitive nerve fibres hibernate, so your brain simply doesn't recognise that you're in pain. That's why people have started experimenting using chilli in ointments and remedies. PROLONGS LIFE If you eat spicy food just twice a week , you have a 10 per cent reduced risk of dying over the next 10 years, so feel free to be liberal with your chillies. A POWERFUL SLIMMING AID Capsaicin gives chilli its strong flavour, and acts on muscle cells to produce heat. This way, even if you don't move much, your metabolism will be fuelled. SUITABLE FOR... ... giving your crispy salads an Asian flavour. ... getting into exotic dishes like Thai, stir fries, Mexican classics and Chinese hot pot. ... spicing…

WHAT IS IT GOOD FOR? RELIEVING JOINT PAIN The healthy Omega-3 fatty acids in salmon curb joint inflammation. They also reduce both pain caused by arthritis and stiffness in the morning. PROTECTING YOUR HEART The more fish you eat, the less likely you are to be affected by cardiovascular disease. Salmon is bursting with heart-healthy Omega-3 fatty acids that benefit blood pressure as well as circulation. FIGHTING BACTERIA AND VIRUSES Salmon is rich in vitamin D, which most of us lack after a long winter, as we usually get it from the sun. Vitamin D activates the immune system’s white blood cells. SUITABLE FOR... ... providing a healthy and blood sugar stabilising start to the day. Eat with eggs and vegetables. ... mincing and using for fish meatballs, burger and…

GOOD FOR THE HEART Omega-3 fatty acids in prawns reduce inflammation and so benefit the cardiovascular system along with selenium, which is also found in the shellfish. AFTER TRAINING Prawns are full of proteins that build muscles after a training session while the Omega-3 fatty acids found in prawns help your muscles to recover. PERFECT DIET FOOD Protein-rich prawns boost and keep your metabolism high but also are very low in calories. Therefore, prawns are great if you want to lose some weight. SUITABLE FOR... … lunch – fill half an avocado or make a delicious omelette. … homemade sushi – fill a maki roll or top nigiri with prawns and a little wasabi. … warming up – don't overcook, otherwise they will dry out. Use as a topping on…

GOOD FOR LOOKING AFTER YOUR BONES Incidences of osteoporosis are much lower in Mediterranean countries where they're big fans of olive oil. People who consume plenty of olive oil have higher levels of the levels of the bone-building substance osteocalcin. PROTECTING YOUR HEART Studies show that people who consume a lot of olive oil are less likely to suffer from blood clots. Olive oil lowers bad cholesterol levels and has an anti-inflammatory effect. KEEPING YOU FULL Olive oil is very filling, German researchers have discovered. You simply eat less when you use olive oil compared to other types of fat. SUITABLE FOR ... ... eating cold in salad dressing, pesto or with a good bread. ... frying meat and vegetables, as the oil isn't spoiled by heating. ... baking bread and…

GINGER SHOT WITH CAMOMILE Makes 1 litre (around 1¾ pints) ● 800 ml/27 fl oz water● 4 tbsp camomile flowers, dried● 200 g/7 oz ginger● 5 tbsp acacia honey● 100 ml/3½ fl oz lemon juice Nutrients per shot (400 ml/13½ fl oz): • Energy: 18 kcal • Protein: 0 g • Fat: 0 g • Carbohydrate: 4 g • Dietary fibre: 0 g 1. Bring the water to the boil, then remove from the heat. 2. Add the camomile flowers when the temperature has dropped slightly. Infuse for 10 minutes. Remove the flowers and cool. 3. Peel the ginger and cut it into small pieces. Blend with honey, lemon and the completely cooled tea. 4. Store in the fridge, where it should keep for about 2 weeks. BEST ACCOMPANIMENTS HONEY A little…

Many of us eat the same breakfast every day, so it’s good to have a go-to dish that is good for you. Switching to rolled oats instead of cereal will give you a positive health boost. The calories are pretty much the same, but oatmeal gives you more than three times the amount of dietary fibre and far more magnesium. Your heart will love the trade-off, too, because you’ll get more potassium, which helps your blood pressure, and you’ll avoid the hefty amounts of salt typically added to cornflakes. THREE OPTIONS TO MAKE OATS EVEN HEALTHIER • Choose steel-cut oats, which undergo less processing and are more filling. • Choose skimmed milk over semi-skimmed or whole milk • Avoid sugar, instead top with fresh berries or a handful of nuts.…

Peas can easily replace corn in salads, stews and as a stand-alone side dish, and it’s a pretty smart trade-off. The little green spheres may not have quite the same sweetness, but peas boast almost three times as much dietary fibre and protein as sweetcorn. This means they fill you up more for fewer calories. Peas also contain less than half as many carbohydrates, so they’re also better for controlling your blood sugar levels. VITAMIN C IN PEAS Peas contain far more vitamin C than sweetcorn. You’ll find the most vitamins in fresh peas, but if they’re out of season, choose frozen over tinned. (per 100 g) • Fresh: 43 mg• Frozen: 19 mg• Tinned: 9 mg…

Juice can be a great shortcut for getting enough fruit into your diet – especially when you can’t eat much, but most of the time, it’s better to chomp on whole apples and oranges and drink water instead. In addition to vitamins, juices contain large quantities of fruit sugar giving them as many calories as fizzy drinks. Juice is also less filling than whole fruit. You get more fibre when you eat a whole orange, for example. The fibre gives you something to chew on and makes your stomach feel full – both of which activate the brain’s satiety centres. In addition, fibre helps keep your blood sugar levels stable, making it easier to overcome sweet cravings. JUICE (250ml/9 fl oz glass) Energy: 105 kcal Vitamin C: 99 mg Dietary fibre:…

If you eat butter on your bread every day, you’re eating a lot of saturated fat, which is bad for your vascular system. Why not try pesto instead? You can make your own or buy it ready-made, but choose a pesto made with a healthy oil like olive or rapeseed oil. These are often refrigerated and a little more expensive. A good pesto adds lots of flavour to your sandwich, and the monounsaturated fat from the oil and pine nuts used to make the pesto is better for your circulatory system. HOMEMADE PESTO 40 g/1½ oz pine nuts Toast the pine nuts, blend all ingredients and season to taste. Keep refrigerated.…

● CHIA SHOT 8 SHOTS 2 organic limes, Nutritional content per shot: ● Energy: 16.25 kcal ● Protein: 0.31 g ● Fat: 0.23 g ● Carbohydrate: 3.25 g ● Dietary fibre: 0.75 g HERE'S HOW TO MAKE YOUR SHOTS All of the ingredients (other than citrus) are thrown in the slow juicer – with stems, peel and core. If you do not have a slow juicer, use a juicer. It works fine, but generally does not squeeze as much liquid from the fruit and vegetables as a slow juicer. ● BEET YOU UP 8 SHOTS ● 270 g/9½ oz beetroot● 45 5 g/1½ oz organic lemon, (without peel and pith)● 3 g chilli Nutritional content per shot: ● Energy: 19.1 kcal ● Protein: 0.61 g ● Fat: 0.16 g ●…

● SUSHI SALAD with salmon, edamame beans and miso dressing 2 SERVINGS ● 75 g/2½ oz chestnut mushrooms● 1 tbsp soy sauce● 225 g/8 oz salmon fillet*● 50 g/1¾ oz spinach● 100 ml/3⅓ fl oz red cabbage, finely chopped● 100 g/3½ oz edamame beans● 1 carrot, shredded● 1 avocado, diced● 1 spring onion, finely chopped● 1 tsp black sesame seeds● 10 dried cranberries Miso dressing: ● 1 tbsp white miso paste● ½ tbsp sesame oil● Juice from ¼ lime● ½ tbsp soy sauce● ¾ tbsp sesame seeds, toasted 1. Fry the mushrooms over high heat in the soy sauce for a few minutes. 2. Next, make the miso dressing by thoroughly mixing all the ingredients together. If it's too thick, add a little water until you reach the desired consistency.…

Anti-inflammatory diet is the term on everyone’s lips right now, particularly those of medical researchers. They’re excited about the topic, with new evidence emerging daily that food can strengthen your immune system and thus benefit your overall health. It may sound crazy that proper nutrition can take the edge off everything from osteoarthritis and eczema to diabetes and repetitive strain injuries, but the fact is that with the right dietary regime, you can support the immune system in its work and keep your body healthy. In practice, this happens through a series of complicated physiological processes, all of which combine to make you more resilient. Regularly eating a generous helping of antioxidants is like putting on a suit of armour against everyday traumas Prepare your body for battle Every day,…

WHAT IS IT GOOD FOR? TAKES AWAY SNACK CRAVINGS If you eat half an avocado for lunch, your desire for food is reduced for the next three hours. The avocado, with its fibre and healthy fatty acids, takes a long time to digest. HELPS THE SKIN Avocado blended with egg white and lemon provides a perfect face mask for both oily skin and fine wrinkles. The fat in the avocado gives skin elasticity and the antioxidants counteract damage from the sun’s UV rays. BALANCES BLOOD SUGARS The many fibres and healthy fatty acids in avocado flesh slow down the absorption of carbohydrates from your gut and stabilise blood sugar. Avocado is perfect... ✰ ... sliced in salads, sandwiches and on rye bread ✰ ... mashed to make a guacamole dip…

WHAT IS IT GOOD FOR? FIGHTS CANCER Ginger limits the growth of cancerous nodules. This showed in cell trials in rats whose tumours became smaller when fed the healthy tuber. Ginger disrupts the processes that help develop cancer. RELIEVES STIFFNESS Ginger relieves stiffness and reduces the pain of osteoarthritis in the knees and hips. In the studies where it's been effective, people have typically been given 250-1,000 mg daily. CURBS NAUSEA Whether the nausea is due to motion sickness, a hangover or side effects from medication, ginger counters nausea. A single slice is enough, but take it before you go for a drive, for example. USE IT… ... Fresh in tea, smoothies and shots ... Dried and crushed in bread, biscuits and cakes ... Freshly grated as a sushi accompaniment, in…

WHAT IS IT GOOD FOR? PREVENTS CANCER Oranges are a source of flavonoids, a type of antioxidant that provides lots of protection. Studies on rats have shown, for example, that orange juice can increase the blood’s ability to cleanse the body of so-called free radicals. KEEPS COLDS AT BAY The juicy fruit is packed with hundreds of phytochemicals and vitamin C to keep your immune system in tip-top shape. Great for avoiding colds during the winter months. STRENGTHENS YOUR BONES The sunshine-loving fruit contains decent amounts of calcium, which in combination with vitamin C has been shown to reduce the risk of osteoporosis. SUITABLE FOR… ... cutting into slices or small pieces as a topping for your yoghurt or skyr. ... using the grated peel in dressings, jams, hot dishes…

WHAT IS IT GOOD FOR? AIDS DIGESTION Chia seeds bind a lot of fluid, causing your intestinal contents to swell. This shortens the time it takes for food to pass through your system. In this way, the tiny seeds prevent constipation. KEEPS YOU FEELING FULL The protein content of chia is sky-high compared to other seeds, and since protein is filling, it’s easier not to overeat when you fill up on chia. CARES FOR YOUR HEART Chia seeds are high in healthy unsaturated fatty acids. They’re also the world’s best plant source of Omega-3 fatty acids, which help stabilise heart rhythm and benefit blood pressure. SUITABLE FOR… …. sprinkling on your favourite salad, yoghurt or smoothie. … increasing the fibre content in baked goods, pancakes and breading. … soaking in…

GOOD FOR SLIMMING DOWN Asparagus is low in calories but has a lot of dietary fibre, which keeps you feeling full. Green, white and purple asparagus are all brilliant if you're looking to lose weight. LOOKING AFTER YOUR HEART Asparagus's plentiful supply of potassium helps regulate blood pressure, making it a heart-friendly food if you have it on the menu regularly. FEEDING THE BRAIN All asparagus contains a good dose of vitamin E, which promotes blood circulation in the brain, helping to keep your brain fed and your mind sharp. SUITABLE FOR... ...steaming for a few minutes then serving with lemon zest and olive oil. ...slicing and adding raw to salads or stews just before serving. ...eating with prawns and savoury products such as Parma ham or Parmesan cheese. STORAGE…

Green and almost no calories! That’s the win if you swap your pasta for spiralised courgette. There are fewer than 20 kcal in 100 g of courgette, so for every 100 g of cooked pasta you swap, you save 130 kcal. Many people eat a whopping 200 g of pasta for dinner, so there really are calories to be saved here. You can use spiralised courgette raw, heat it in a microwave, turn it in a hot pan or put it in a sieve and pour boiling water over it. You could also use carrots, mooli or an orange spaghetti squash instead of courgette if you prefer. THREE TOOLS If you want to make spaghetti-like strips, you can buy spiraliser tools online. The hand-held type works brilliantly. You can also…

OK, granted, they’re not as crispy as real chips, but fried beans are super tasty and both healthier and easier to make than potato chips. Green beans have half the calories of potatoes and more than twice the fibre. What’s more, you don’t have to peel and slice them first. Simply shake the frozen beans from the bag. HOW TO MAKE FRIED BEANS • Toss frozen beans in olive oil and season with salt. If you like, also sprinkle over sesame seeds, chilli or grated Parmesan. • Spread the beans in a single layer on a baking tray lined with greaseproof paper. • Bake at 200°C/390°F/Gas mark 6 for 25-35 minutes turning regularly until they become crispy and golden.…

Light-coloured sunflower oil is found in many homes, but it’s a good idea to swap it for its golden cousin, rapeseed oil. The reason is that rapeseed oil has a much better distribution of polyunsaturated fatty acids in the form of omega-3 and omega-6 than sunflower oil. Omega-3 and omega-6 are both vital, but an excess of omega-6 in relation to omega-3 is thought to lead to increased inflammation. Avoiding sunflower oil – along with corn and grapeseed oil – can help to correct this imbalance. You should also check which oils are used in any processed foods you buy. OMEGA-3 AND OMEGA-6…

If ice cream is good, is banana ice cream with half the calories twice as good? While you’re chewing on that, think about this: banana ice cream also has double the amount of both potassium and magnesium and provides dietary fibre and avoids saturated fat. Plus banana ice cream – also known as ’nice cream’ – is easy to make. HOW TO MAKE BANANA ICE CREAM 2 SERVINGS 5 fully ripe bananas 1. Remove the peel and freeze the bananas. 2. Allow the bananas to thaw for 20-30 minutes, cut them into pieces and place them in your food processor. The longer you whizz them, the fluffier the ice cream becomes – just don't let it to melt. If you use a blender, add a little milk. 3. Serve the…

GREEN SMOOTHIE WITH SPINACH, BROCCOLI AND BANANA 1 SERVING ● ½ ripe banana● 1-2 medjool dates● 100 ml/28 fl oz of your preferred juice● 1 handful of fresh spinach or 2 chunks of frozen chopped spinach● 2 small broccoli florets, preferably frozen● 1 tbsp edamame beans, preferably frozen● 1 tsp peanut butter or other nut butter● 1 pinch of ground cinnamon● 1 pinch of ground cardamom● A little lemon juice● Iced water as required Slice the banana and then, if desired, chop the dates into small pieces. Whizz all the ingredients together in a blender, adding a few ice cubes if using fresh spinach. Add iced water to get your desired consistency. Serve immediately. TIP! If you have a few over-ripe bananas, chop them into small pieces and put them in…

● QUICK PICK-ME-UP VEGETABLES WITH DIP 1 person Dip: ● 125 ml tahini● 1 tbs olive oil● 2 tbs agave syrup● 3 tbs lemon juice● Peel of ½ lemon● 1 tsp sea salt● Freshly ground pepper● 1-3 tbsp water Vegetables: ● 10 cm cucumber● ¼ red pepper● 1 carrot Put the ingredients for the dip in a food processor, and blend them. Cut the vegetables into sticks and serve with 1 large tablespoon of dip. Why it works: if you are worn out by a stressful day or late at night, you need extra fluid – and you get that from cucumber. The peppers are rich in vitamin C, which treats a damaged body, and sea salt provides you with minerals. Nutritional content per serving: Kcal: 170 kcal ● Protein: 5.75…

● CABBAGE-HOTDOG with courgette falafel and chilli cream 2 SERVINGS ● 200 g chickpeas, cooked (equivalent to 80 g dried). You can also use canned chickpeas● 125 g courgettes, grated● 50 g spinach, steamed● ½ green chilli, seedless● ½ tsp cumin● 1 small clove of garlic● 50 g wheat flour● Sea salt● Black pepper, freshly ground● Oil for frying Chilli cream: ½ green chilli, For serving: 2-4 pointed cabbage leaves 1. Rinse the cooked chickpeas in cold water and drain. Blend them with courgettes, spinach - drained - and the chilli. 2. Add cumin, crushed garlic, flour, salt and pepper to the chickpea mix. 3. Shape the mixture into small falafel balls, and fry them in oil until crisp and golden. Place the balls on a piece of kitchen roll.…

It’s no picnic trying to work out what is anti-inflammatory and what you should avoid eating. To help you out, we’ve compiled a list of a wide range of foods and ranked them based on their anti-inflammatory qualities, or lack thereof. Please note that the lists are only intended to give a quick overview of the topic. Obviously, they cannot take individual needs into account, so it’s important that you always bear your body’s specific requirements in mind. For instance, if you are gluten intolerant, it doesn’t matter that rye bread is an anti-inflammatory gem. For you, any bread that contains gluten causes problems. Similarly, a nut allergy sufferer isn’t interested in the fact that nutritionists love hazelnuts and their ilk. If you get stomach ache whenever you eat certain…

ARE BLUEBERRIES A SUPERFOOD? If you're asking if blueberries are healthy, the answer is a loud and resounding YES! Blueberries have a healthy content of dietary fibre, which aids digestion. They are also rich in vitamins and minerals, but their real trump card is their antioxidant content. Blueberries are simply packed with antioxidants in the form of anthocyanins, which give the berries their bluish-purple colour. PACKED WITH ANTIOXIDANTS Antioxidant levels in food are most often measured in what is called ORAC (oxygen radical absorbance capacity). In a database from the US Food and Drug Administration, American blueberries have an ORAC value of around 4,500, while wild Nordic blueberries have around 9,500. By comparison, bananas have an ORAC value of about 800, mangoes around 1,300, pineapples about 550, and raspberries circa…

WHAT IS IT GOOD FOR? FIGHTING INFLAMMATION Curcumin combats substances that increase inflammation in the body. So, turmeric can prevent all diseases that are caused by chronic inflammation, arthritis, cancer and cardiovascular diseases. TAKING THE PAIN The curcumin in turmeric is credited with soothing muscle ache. In a study in which test subjects received turmeric supplements, it alleviated soreness in muscles after training and also helped prevent muscle damage. HELPING DIGESTION Turmeric has always had the reputation of helping digestion, because it stimulates the gallbladder to secrete bile that helps us to digest food. Studies have also shown that turmeric helps combat bloating. USE IT TO… … give a nice, yellow colour to baked goods, juices, smoothies, soups and rice. Use either freshly-grated or powdered turmeric. … spice up roasted root…

WHAT IS IT GOOD FOR? GET YOUR GUT WORKING Pecans are rich in dietary fibre, which triggers the rhythmic movement of the gut, which helps to push food through your system faster. LULLS YOU TO SLEEP There’s plenty of magnesium in pecans. This important mineral’s many qualities include making it easier for you to fall into a comfortable, deep and restful sleep. TAKE CARE OF YOUR HEART If you eat 30 g/1 oz of pecans or other nuts every day, you reduce your risk of cardiovascular disease. Nuts are rich in potassium, which lowers blood pressure. SUITABLE FOR… … breakfast – for example, on top of yoghurt or mixed into granola. … lunch and dinner – sprinkle on cabbage salads, in a stir-fry or with fish dishes. … snack –…

GOOD FOR NATURALLY DETOXING Kale contains a substance called sulforaphane, which protects mucous membranes from pollutants such as exhaust fumes and second-hand smoke. It's also full of fibre, which binds to and expels toxins. PROTECTING YOUR BRAIN People who eat one or two servings of leafy greens like kale per day have brains that are 11 years younger than those who never eat leafy greens. PREVENTING CANCER Kale contains nutrients that stop cells from dividing uncontrollably, thereby preventing cancer. You get more of these substances when you eat kale raw - in a salad, for example. SUITABLE FOR... ...eating raw. Finely chop and top with nuts. The fat in the nuts will help you absorb the kale's vitamins. ...boosting the health benefits of pesto, soup, risotto and smoothies. ...adding to…

GOOD FOR SLOWING DOWN CANCER Several laboratory studies suggest that certain substances in pomegranate seeds can kill cancer cells or prevent them from spreading. INCREASING FERTILITY In ancient Greece, the pomegranate was a symbol of fertility, and a recent Danish study showed that pomegranate supplements actually increase the amount of viable sperm by over 60 per cent. HELPING THE HEART Pomegranate seeds contain an extraordinary amount of antioxidants in the form of ellagitannins, which lower blood pressure to your heart’s benefit. SUITABLE FOR ... …. squeezing into a healthy, antioxidant-rich juice or blending with other fruits for a delicious pink smoothie. … adding exotic flavour to your breakfast yoghurt, salads, pancakes and desserts. … reducing to a syrup to sweeten your waffles, drinks or porridge. HOW TO STORE THEM ●…

The next time you make a salad, consider replacing your usual lettuce with fresh spinach leaves. This swap let’s you stock up on iron and calcium as well as vitamins A and C. The oxalic acid in spinach can slow down the absorption of iron and calcium, but if you eat it with dairy or cook the spinach, you’ll avoid this issue. You can also add spinach to omelettes, pasta dishes, pies, smoothies and mixed into waffle or pancake batter. LETTUCE, raw (per 100 g) Dietary fibre: 1.1 gIron: 0.3 mgCalcium: 15.5 mgVitamin A: 12.5 REVitamin C: 5.5 mg SPINACH, raw (per 100 g) Dietary fibre: 1.9 gIron: 4.5 mgCalcium: 129 mgVitamin A: 349 REVitamin C: 54 mg…

If you make homemade cauliflower mash instead of traditional mashed potatoes, there’s much more to enjoy than just the great flavour. You’ll get about twice as much dietary fibre and vitamin C and much more folate when you choose this member of the brassica family. At the same time, you only get a third of the calories that the potato version contains. Another option is to make a mash that’s half cauliflower and half potato. Easy cauliflower mash • Steam the cauliflower until tender. (You can boil it, but the florets will absorb a lot of water and you’ll end up with a more mushy mash.) • Mash the cooked cauli with salt, pepper and a knob of butter. (You can use a food processor if you like.) • If…

Have you ever tried throwing root vegetables in the oven instead of potatoes when making a side dish? Whether you roast a single type of root veg or go for a mix, they always taste great. Plus, you get more vitamins and minerals and fewer calories. But the biggest benefit is the dietary fibre. For example, if you choose parsnips, the most fibre-rich root veg, you get more than three times as much fibre, making you feel fuller for longer. FIBRE AND CALORIES IN ROOT VEGETABLES:…

Most of us eat too much meat and too little fish. A good place to start correcting this imbalance is by switching your lunch toppings from sliced meats to fish. There are plenty of benefits to this. You’ll eat less red meat, which can increase your risk of cancer, and get healthy substances like selenium, iodine, vitamin D and omega-3 fats. You’ll also lower your carbon footprint. Topping three half slices of bread with fish will give you around 100g of the 350g of fish that experts recommend we eat weekly. 10 X DELICIOUS FISH TOPPINGS Tuna & Leftovers from dinner, such as oven-baked salmon…

NOODLE SOUP WITH MISO, CHICKEN AND VEGETABLES 4 SERVINGS ● 2 chicken breast fillet● 200 g/7 oz whole grain noodles● 1 carrot● 2 spring onions● 75 g/2¾ oz mushrooms● 50 g/1¾ oz sugar snap peas● 4 tbps miso● 4 tsp soy sauce● 1-2 tsp ginger, finely chopped● 1-2 tsp chopped turmeric root● 200 g/7 oz edamame beans Fry the chicken fillets. Boil the noodles according to the package instructions, but for a minute or so less than usual. Rinse the noodles with cold water, cut the chicken into slices, and set both aside. Wash and cut the vegetables into bite-sized pieces. Divide miso and soy into 4 jam jars. Fill the jars with the cooked, cooled noodles, the sliced vegetables, chicken, ginger, turmeric and edamame beans. Adjust the amount of ginger…

Some vegetables are better than others, but no single vegetable – no matter how healthy it is – will provide you with all you need. But you can combine them for maximum health effect. It's easy; you just have to use your eyes. It's recommended that we eat five a day. Other countries opt for quality over quantity and recommend a variety of different coloured fruits and vegetables. That advice is not given lightly because when you eat in all the colours of the rainbow, there is a chance that your body gets what it needs. Primarily because you do not end up eating just salad and cucumber seven days a week. So, for example, you automatically get a wealth of different health-promoting substances when you supplement grass-coloured kale with…

Easy curry soup with chicken and coconut milk SERVES 4 • 1 red onion• 2 cloves of garlic• 1 tbsp ginger• 1 tbsp extra virgin olive oil• 2 carrots• 1 red pepper• 3 tbsp yellow curry paste• ½ tsp turmeric• 400 g/14 oz chicken breast fillet• 1½ litres/2¾ pints chicken stock• 150 g/5½ oz wholewheat noodles• 1 can light coconut milk• 125 g/4½ oz sugar snap peas• Handful of fresh coriander• Sea salt• Black pepper, freshly ground• Juice from ½ lime Serve with: 2 spring onions 1. Coarsely chop the onion and finely chop the garlic and ginger. Sauté the ingredients in oil in a large pan for a few minutes. 2. Add finely chopped carrot and red pepper. Sauté for a few min more. 3. Add curry paste, turmeric,…

PASTA WITH AVOCADO PESTO AND BAKED TOMATOES 2 SERVINGS · 15 minutes ● 150 g wholemeal pasta● Sea salt● 10 San Marzano tomatoes● 20 g peanuts, or pumpkin seeds/peeled almonds● 1 avocado● 20 g finely grated peccorino, or parmesan● 1 small bunch of basil, save a little for serving● 1 lemon● A pinch of black pepper Cook the pasta according to the package instructions. Cut the tomatoes in half, and bake them at 200° C for 10 minutes. Toast the nuts in a dry pan and blend them with avocado flesh, cheese, basil and a little lemon juice. Season the pesto with lemon, salt and pepper. Flip the hot pasta with the pesto. Serve with tomatoes and basil. Nutritional content per serving: ● Energy: 495 kcal● Protein: 18.1 g● Fat:…