Tabla de contenidos para Anti-inflammatory Recipes Healthy Veg and Seafood dishes en Living Without Inflammation

Healthy food with vegetables and seafood The anti-inflammatory diet is a feast of delicious vegetables, fish and seafood: foods packed with powerful antioxidants, dietary fibre and fats that strengthen your body and immune system. This guide gives you the tools to make the anti-inflammatory diet a regular feature of your everyday life. 132 pages filled with invaluable insights into these powerful foods and, not least, a host of easy recipes for tasty dishes with anti-inflammatory benefits. Bon appétit!…

55% would like to eat more fish Oh no, is it fish day today? If you’re one of those who wrinkle their nose in disgust and hang back when the dish of the day is fish – whether in the canteen or at home – you’re certainly not alone. Because, while we as a nation chew our way through copious amounts of meat week after week, it’s a different story when it comes to the creatures of the sea. In fact, just 37 per cent of UK consumers can boast of eating the two portions of fish a week recommended by the NHS, according to a YouGov poll in 2022. The poll also revealed that 36 per cent only eat it a few times a month, 14 per cent less…

The freezer in my childhood home was huge. My mother was a freezer fan and froze everything from butter, chocolate and rye bread to half pigs and kilos of home-harvested berries and vegetables. I didn't inherit that urge. For many years, there were usually only ice cubes in my little freezer. However, with age, I have become a little wiser because now I've realised that on busy days, the freezer really can be your best friend. If you stock it with healthy produce like vegetables, fruit and berries, you can whip up a healthy meal pretty quickly. And there's no need to turn your nose up at frozen vegetables. In fact, they often contain more healthy nutrients than the fresh ones on the supermarket shelves. If vegetables come from afar,…

2 servings • 200 g/7 oz tiger prawns• 2 tbsp extra virgin olive oil• 3 cloves of garlic• ½ tsp sea salt• Black pepper, freshly-ground• 300 g/10½ oz sweetheart cabbage• 1 red pepper• 100 g/3½ oz baby sweetcorn• 100 g/3½ oz tender-stem broccoli• ½ lime, juice• 2 tbsp soy sauce 1. Toss prawns with oil, garlic, salt and pepper. 2. Roughly cut the cabbage, peppers and baby corn. 3. Fry the prawns for two to three minutes in a wok or a large frying pan. They should be pink. 4. Add all the vegetables except the tender-stem broccoli and fry for about four minutes. 5. Stir the soy sauce and lime juice into the stir-fry mixture, and arrange on two plates. 6. Fry the tender-stem broccoli for a few minutes,…

2 servings • 300 g/ 10½ oz root vegetables• 2 salmon fillets• Sea salt• Black pepper, freshly ground• 1 tsp rosemary• 1 tbsp extra virgin olive oil Hollandaise ¼ cauliflower Cauliflower rice ¼ cauliflower Garnish Flat-leaf parsley 1. Preheat the oven to 200°C/390°F/Gas Mark 6. 2. Peel and finely dice the root vegetables. 3. Place the salmon at one end of an ovenproof dish, sprinkle with salt, pepper and ½ tsp rosemary. Toss the root vegetables in oil, sprinkle with salt, pepper and the other ½ tsp rosemary. Place the root vegetables at the other end of the dish. Bake for about 20 minutes. 4. Finely chop all the vegetables for the hollandaise. Bring to the boil with water, stock and vinegar. 5. Reduce the heat and simmer for 15…

2 servings Base 2 large sweet potatoes Pea pesto 400 g/14 oz fresh or frozen peas Topping 200 g/7 oz cherry tomatoes 1. Base. Mix all the ingredients and scrape the dough onto a baking tray lined with greaseproof paper. As the dough is very sticky it cannot be rolled or kneaded with your hands. Use a dough scraper and dip it in a little water when you scrape out the dough and shape it into a round pizza. Bake the base at 200°C/390°F/ Gas Mark 6 for 20-30 minutes, depending on how thin the base is. 2. Pea pesto. Blend peas, pine nuts, garlic and Parmesan with basil and mint leaves, olive oil and a little lemon juice. Season with salt. Place the pesto on top of the baked…

2 servings • 2 slices rye bread• 1 clove of garlic• 2 tsp olive oil• 150 g/5¼ oz tiger prawns• Sea salt• Freshly ground pepper• 1 onion• 200 g/7 oz peas• 1 tbsp lemon juice• ½ tsp fennel seeds, ground• 300 ml/10½ fl oz water 1. Cut the rye bread into small cubes and bake them in the oven at 180°C/350°F/Gas Mark 4 for 15 minutes. Turn the cubes a couple of times as they cook. 2. Crush the garlic and mix it with half the oil, the prawns and a little salt and pepper. Fry in a hot pan for a couple of minutes and cool. 3. Finely dice the onion and sauté in the rest of the oil. 4. Let the onions cool. Blend them with peas, lemon…

2 servings • 100 g/3½ oz quinoa, raw• 1 courgette• 1 spring onion• ½ avocado• ½ lime, juice• ½ mango• 200 g/7 oz edamame beans• 200 g/7 oz prawns• 1 tbsp black sesame seeds• 2 jars with lids Wasabi dressing ½-1 tsp wasabi paste 1. Cook the quinoa according to the packet instructions. 2. Make long noodle strips from the courgette with a spiraliser or potato peeler. 3. Finely chop the spring onions. Slice the avocado thinly and drizzle with lime, then dice the mango into small cubes. 4. Whisk together the dressing ingredients – start by using only ½ tsp wasabi paste. Season with salt and pepper. Taste, and then add extra wasabi if desired. 5. Toss the squash noodles in the wasabi dressing. 6. Arrange the vegetables, quinoa…

1 serving • ½ slice rye bread• 100 g/3½ oz smoked salmon• 2 dates with stones• 1 celery stalk• 50 g/1¾ oz honeydew melon• ¼ red grapefruit• 20 g/¾ oz spinach leaves Dressing ½ tbsp olive oil Garnish Fresh thyme 1. First, mix the dressing and whisk well. 2. Dry toast the rye bread and cut it into small triangles. 3. Cut the fruit and vegetables. Stone the dates. 4. Layer the ingredients in the glass and pour the dressing over. You can serve the rye bread on the side or place it on top of the jar so it doesn’t get too soggy. Nutritional content per serving:Energy: 418 kcal · Protein: 25 g · Fat: 17 g · Carbohydrates: 44 g · Dietary fibre: 4 g…

4 servings (8 burgers) Burgers • 300 g/10½ oz cooked red lentils• 2 eggs• ½ small chopped onion• 1 tsp garam masala• 10 g/¼ oz fresh, finely chopped turmeric• 20 g/¾ oz sun-dried tomatoes• 100 g/3½ oz grated carrot• 25 g/1 oz wholemeal rice flour• 80 g/2¾ oz silken tofu (or regular tofu)• ½ tsp salt• ½ tsp curry powder• 65 g/2¼ oz oats• 1 tbsp psyllium husk powder Garnish and sides ½ aubergine 1. Cut the aubergine into thin slices, add oil and salt, and fry or grill for three to five minutes. 2. Put all the burger ingredients in a food processor and blend until smooth. Shape eight burgers and bake in the oven at 175°C/345°F/Gas Mark 3 for 20-30 minutes. 3. Spread a burger with tomato purée,…

4 servings Falafel, 20 pieces 200 g/7 oz dried chickpeas Avocado cream 1 avocado To serve 4 cabbage leaves, preferably red 1. Soak the dried chickpeas in water 10-12 hours ahead of time. (You cannot use tinned chickpeas.) 2. Peel the beetroot, wrap in tin foil and bake at 180°C/350°F/Gas Mark 4 for 45 minutes until tender. 3. Blend the beetroot with the other ingredients, except flour, oats and baking powder. Add flour, oats and baking powder and blend again. 4. Form 20 falafel. Bake for 20-25 minutes at 200°C/390°F/ Gas Mark 6 until crisp and lightly golden. 5. Make the avocado cream by blending all the ingredients together. 6. Arrange the balls on four cabbage leaves with salad leaves, carrot, parsley, sesame seeds and 1 tbsp avocado cream in…

4 servings (8 burgers) Burgers • 200 g/7 oz beetroot• 75 g/2¾ oz cooked red quinoa• 150 g/5¼ oz cooked chickpeas• 2 tbsp mascarpone• 1 tbsp fresh thyme• 2 eggs• ½ chopped onion• ½ tsp sweet paprika• 5 tbsp oats• ½ lemon, juice and zest• 1 tsp salt Garnish and sides 2 avocados 1. Finely grate the beetroot and place in a food processor with the other burger ingredients. Blend until smooth and form into eight patties. Bake in the oven at 175°C/345°F/Gas Mark 4 for 30-35 minutes. 2. Blend together the avocado, tomato, onion, garlic, lemon and salt. 3. Grate the carrots into strips and divide between the burgers along with the rocket and the avocado relish. Nutritional content per serving:Energy: 346 kcal · Protein: 11 g · Fat:…

2 servings • 2 fresh wholemeal pasta sheets (100 g/3½ oz total)• ½ aubergine• 2 tsp olive oil• Sea salt and ground pepper Filling 100 g/3½ oz cooked chickpeas Coriander cream 1 handful of fresh coriander Tomato sauce ½ tin peeled tomatoes Garnish Fresh coriander 1. Fry the chickpeas in olive oil and salt for 10 minutes until golden. Fry the aubergines in olive oil with salt and pepper for three to four minutes. on each side. Blend all the ingredients for the coriander cream in a food processor. 2. Cook the pasta sheets for 8-10 minutes. While they’re cooking, stir together all the ingredients for the tomato sauce. 3. When the pasta sheets are ready, cut them in half, put the coriander cream, aubergines and chickpeas on the pasta…

2 servings • 200 ml/7 fl oz milk, possibly oat milk or coconut milk• 2 tbsp chia seeds• 4 tbsp coconut flour• 2 tbsp skyr or Greek yoghurt• 1 mango, peeled• 20 g/¾ oz ginger• 1 pinch cayenne pepper• 100 ml/3½ fl oz orange juice or milk• 50 g/1¾ oz raspberries, fresh or thawed from the freezer 1. Put the milk, chia seeds and coconut flour in a bowl and mix. 2. Refrigerate the mixture for 20 minutes or more to allow the chia seeds to absorb the milk and form a thick, porridge-like consistency. Feel free to stir the chia once or twice while in fridge. 3. When the mixture is ready, add the skyr or yoghurt and mix well. 4. Put the mango, ginger, cayenne pepper and orange…

2 servings • 1 medium beetroot• 2 carrots• 3 large kale leaves• 1 apple• ¼ cauliflower in florets• 10 Brussels sprouts Garnish Flat-leaf parsley Dressing 1 organic lemon, juice and grated peel To serve Salmon or falafel 1. Peel beetroot and carrot. Remove the stem from the kale, the core from the apple and the outer leaves from the Brussels sprouts. 2. Finely chop all the fruit and vegetables in a food processor. Tip it into a bowl and sprinkle with chopped parsley. 3. Mix the dressing and serve on the side with a piece of salmon or falafel. Nutritional content per serving:Energy: 244 kcal · Protein: 8 g · Fat: 6 g · Carbohydrates: 46 g · Dietary Fibre: 12 g…

4 servings • 1 large sweet potato• 2 red onions• 2 cloves of garlic• Extra virgin olive oil• A handful of sage leaves• A little nutmeg• Sea salt• Ground black pepper• 1 red pepper• 4 eggs 1. Peel and grate the potato. Dice one red onion and finely chop the other. Peel the garlic and grate or crush it. 2. Fry the red onion cubes until soft and shiny in 2 tbsp oil, add the potato and garlic and continue frying. Turn the mix as you fry. Chop four sage leaves, add them and continue frying. Flavour with finely grated nutmeg, salt and pepper. 3. Slice the pepper. Arrange the grated potato on greaseproof paper on a baking tray, make four wells and crack four eggs gently into the holes.…

2 servings • 2 tbsp capers• 10 g/¼ oz olives, stoneless• 1 tbsp red onion, chopped• 1 tbsp lemon juice• 1 tbsp olive oil• Sea salt• Black pepper, freshly ground• 1 tbsp parsley, chopped• 2 red peppers, 200 g/7 oz• 1 small cauliflower, 300 g/10½ oz Topping 30 g/1 oz Kalamata olives 1. Chop the capers and olives and mix with the red onion, lemon juice and olive oil to make a chunky dressing. Season with salt and pepper and add the parsley. 2. Halve the peppers and remove the cores. Grill the peppers on the skin side until the skin is dark and bubbling. Let them cool, peel the skin and cut the flesh into smaller pieces. 3. Divide the cauliflower into large florets and slice with a sharp…

4 servings • 1 cauliflower• 1 bunch of parsley• 1 bunch of basil• 70 g/2½ oz pumpkin seeds• ½ lemon, juice• A splash of virgin olive oil• Sea salt and ground pepper• 200 g/7 oz frozen or fresh peas• 50 g/1¾ oz feta cheese• Sprouts for garnish 1. Cut the cauliflower into smaller pieces and put it through a food processor until it has the consistency of couscous. You can also grate it on the coarse side of a grater. 2. Add the cauliflower to a pot of boiling water and simmer for about three minutes. Then drain. 3. Chop the herbs. Toast the pumpkin seeds in a frying pan over medium heat until it’s golden. 4. Place the cauliflower couscous in a bowl and toss with the herbs, lemon…

2 servings • 250 ml/8¾ fl oz vegetable stock• 125 g/4½ oz pearl couscous• 200 g/7 oz courgette, sliced• 150 g/5¼ oz aubergine, sliced (choose a long and slender one)• 2 tsp olive oil for brushing• 1 large red pepper• 3 spring onions, finely chopped• 1 tbsp olive oil• 1 tbsp lemon juice• 1 pinch lemon zest, finely grated• Sea salt• Black pepper, freshly ground• Topping• 1 small bunch of mint leaves• A little coriander• 10 g/¼ oz almonds, salted and smoked 1. Bring the vegetable stock to the boil. Add the couscous, reduce the heat to low, cover and simmer for three minutes. Switch off the heat and leave to infuse for five minutes. 2. Place the couscous in a bowl and stir with a fork. 3. Brush the…

2 servings • 2 courgettes Lentil balls 240 g/8½ oz green lentils, cooked and drained Tomato sauce ½ tbsp extra virgin olive oil 1. Place lentils in a bowl and mash with a fork. Add the remaining ingredients for the balls and mix to form a mixture. 2. Shape into 12 balls. Fry for 10 minutes on each side until cooked through and crispy. 3. Make courgette pasta using a spiraliser, mandoline or potato peeler. 4. Finely chop the onion and coarsely grate the carrot. Heat oil in a small pan and sauté onion, garlic and carrot for five minutes. Add the other ingredients for the tomato sauce and bring to the boil. Simmer the sauce on a low heat for 20 minutes. Season with salt and pepper. 5. Serve…

4 servings • 300 g/10½ oz beetroot• 500 g/17½ oz red cabbage• 200 g/7 oz blackberries• 150 g/5¼ oz quinoa• 50 g/1¾ oz almonds• 30 g/1 oz mint leaves Dressing 4 tbsp soya sauce 1. Preheat the oven to 200°C/390°F/Gas Mark 6. 2. Peel the beetroot and cut into cubes approx. 1 x 1 cm. Bake for 20 minutes. 3. Finely chop the red cabbage and halve the blackberries. 4. Cook the quinoa according to the packet instructions. 5. Toss the cooled quinoa and beetroot in a bowl with the red cabbage, almonds and mint leaves. Reserve a few mint leaves for garnish. 6. Peel and finely grate the ginger. Whisk the soya sauce and grated ginger together, toss the beetroot in the dressing and then add to the bowl…

Should I choose a specific rye bread – and what about a wholemeal bun, can I choose one of those instead? The ultimate rye bread is a sourdough-based wholemeal rye filled with whole rye grains. It's blood sugar-friendly and packed with gut-boosting fibre. However, other varieties can also be used, including a wholemeal bun, but you should make sure that it is made with whole grains. Check the label or ask your baker. Usually, breads contain a small amount of whole grain, 30-35 per cent, with the ideal content being around 50 per cent of total weight. Are there heavy metals in canned fish? Yes, it often happens. The metals are not typically ones that are released from packaging, but rather ones that the fish have absorbed through their food.…

It is said that there's a pot of gold at the end of the rainbow and the saying may hold some truth. After all, eating your way through the colour range ensures a wide variety of fruit and vegetables. That's a good thing, because each colourful mouthful contains a host of different health-promoting properties, including vitamins, minerals and fibre. In addition to giving you variety, many of the colours are actually healthy in their own right. In fact, the colours are often bright because of high levels of powerful antioxidants like anthocyanins and lycopene, which help keep your cells healthy and free from inflammation. Inflammation is a necessary part of our immune system but when it becomes chronic, it takes its toll on us. In fact, research suggests that diseases…

Let's start by making one thing clear: all vegetables of all types, colours, shapes and sizes are healthy – and whether you eat them raw, or you roast, bake, braise, blend, boil, blanch, steam or work your kitchen magic in a whole new way, there's plenty of healthy benefits to be gained by piling them onto your plate. Vegetables are packed with vitamins, minerals, antioxidants and a whole host of other good stuff that your body will happily gorge on. What's more, the coarse ones especially, are packed with dietary fibre and the calories are so low that you can eat as many as you want. This winning combination makes vegetables of all kinds some of the best things you can put on your plate, and these healthy foods are…

True Avocado is packed with healthy fats Much of an avocado's fat is of the same type as in olive oil. This is called MUFA, and is good for your cardiovascular system and your body in general. Much like fish oil, MUFA has a favourable effect on the body's immune system. This happens through extremely complex processes involving both gut bacteria and your body's cells. With avocado in your diet, you're one step closer to the Mediterranean diet, which many experts consider to be the perfect metabolic diet. True, but... Avocado fats Compared to other vegetables, avocados are quite high in calories, and excess calories are ultimately what makes you fat. However, there is more truth to this finding, as a regular avocado with its 250 kcal contains almost twice…

2 servings • ½ fennel bulb• ½ 1 red onion• ¼ green chilli• 2 cloves of garlic• 1 stick of celery• ½ tbsp olive oil• 1 tin of peeled tomatoes• 1 tbsp tomato purée• 1 tbsp white wine vinegar• 1 tsp salt• Ground pepper• 350 ml/12¼ fl oz boiling water• ½ vegetable stock cube• 1 salmon steak• 10 king prawns Topping Parsley leaves and celery 1. Cut the vegetables into small pieces. Add oil to a large pan and sauté the vegetables for ten minutes. 2. Then add the peeled tomatoes and tomato purée, as well as the vinegar and spices. Simmer for two minutes. Add the water and vegetable stock cube to the pan and leave to simmer for a few minutes before blending together with a hand blender.…

2 servings • 75 g/2¾ oz chestnut mushrooms• 1 tbsp soy sauce• 225 g/8 oz salmon fillet*• 50 g/1¾ oz spinach• 100 ml/3½ fl oz red cabbage, finely chopped• 100 g/3½ oz edamame beans• 1 carrot, cut into strips• 1 avocado, diced• 1 spring onion, finely chopped• 1 tsp black sesame seeds• 10 dried cranberries Miso dressing 1 tbsp white miso paste * Fresh and preferably from a fishmonger bought specially for the purpose or from a well-stocked supermarket and then frozen at -20°C for at least 24 hours. 1. Fry the mushrooms over a high heat in the soy sauce for just a few minutes. 2. Next, thoroughly mix the miso dressing ingredients together. If the dressing is too thick, add a little water until you reach the right…

2 servings • 2 avocados Salsa 1 tbsp fresh dill Dressing 1 tbsp mayonnaise Filling 2 slices of smoked salmon Topping ½ tsp chia seeds 1. Peel the avocados and slice them crosswise – not lengthwise, as usual. Use a spoon to take the stone out. 2. Chop the dill, chives and capers into a salsa. Season with salt and pepper. 3. Stir together the mayo, skyr, lemon juice and grated lemon zest. 4. Spread the dressing on the avocado and build a burger with the salsa, salmon, red cabbage and baby spinach. Sprinkle with chia seeds. Nutritional content per serving:Energy: 319 kcal · Protein: 10 g · Fat: 25 g · Carbohydrates: 18 g · Dietary fibre: 8 g…

2 servings • 1 fennel bulb• 2 fresh figs• 150 g/5¼ oz/2 oz cooked chickpeas (can be replaced by more salmon)• 1 tsp olive oil• 1 pinch of salt• ½ avocado• 1 handful of alfalfa sprouts• 10 g/¼ oz chocolate• 2 carrots• 1 handful of cauliflower• 100 g/3½ oz smoked salmon Dressing 2 tbsp sugar-free peanut butter 1. Blend the dressing. Fry the cooked chickpeas in a pan in oil and salt for five minutes. 2. Cut the vegetables and fruit into chunks, and serve it in two bowls with chickpeas and salmon. 3. Pour over the dressing and sprinkle with roughly chopped chocolate. You can also serve the remaining half of the orange with the salad. Nutritional content per serving:Energy: 426 kcal · Protein: 22 g · Fat: 23…

2 servings • 1 onion, small• 2 cloves of garlic• 2 tbsp ginger• 1 tbsp extra virgin olive oil• ½ tbsp curry paste• ½ tsp turmeric• 1½ tbsp red curry paste• 1 tbsp coconut milk, light• 250 ml/8¾ fl oz vegetable stock• 1 tbsp sugar• 200 g/7 oz mixed vegetables• Sea salt• Black pepper, freshly ground Topping ½ red chilli 1. Chop the onion and garlic and finely grate the ginger. Place them in a pan with olive oil and sauté for a few minutes. 2. Add the other ingredients and bring to the boil while stirring. Turn the heat down, cover and simmer the soup for 20 minutes. 3. Finely chop the chilli. Fry it with the prawns in a pan with olive oil over medium-high heat. Cook for…

4 servings • 100 ml/3½ fl oz beetroot juice• ½ lemon, juice• 3 star anise, whole• 150 g/5¼ oz smoked salmon• 2 fennel bulbs, small• 1 tbsp honey• 1 tbsp apple cider vinegar• 3 tbsp extra virgin olive oil• 2 tsp pink peppercorns• Sea salt• Black pepper, freshly ground• Dill 1. Mix beetroot juice, lemon juice and star anise in a small saucepan and bring to the boil. Allow the marinade to cool. 2. Pour the beetroot marinade over the salmon. Leave it in the fridge for at least four hours and preferably overnight. 3. Rinse the fennel, chop it finely and place it in a bowl of cold water until ready to serve. 4. Whisk together a dressing of honey, apple cider vinegar, olive oil and pink peppercorns. 5.…

2 servings • 80 g/2¾ oz pearl barley• 4 tbsp pumpkin seeds• 200 g/7 oz romaine lettuce• 150 ml/5¼ fl oz skyr• 4 tsp lemon juice• Sea salt• Freshly ground black pepper• 200 g/7 oz hot smoked salmon• A bunch of dill 1. Cook the pearl barley according to the packet instructions: the barley should be rinsed and cooked in lightly salted water for about 18 minutes so that it still has a bite, and then cool. 2. Toast the pumpkin seeds in a dry pan and let them cool. 3. Rinse and toss the salad thoroughly so that it is clean and dry. Mix the skyr with lemon juice and season with salt and pepper. 4. Cut the lettuce into ribbons and toss them in the skyr. 5. Serve…

4 servings • 500 g/17½ oz beetroot• 1 leek• 2 cloves of garlic• 15-20 g/½ oz ginger• 1 bunch of flat-leaf parsley• 1 tsp dried thyme• 150 ml/5¼ fl oz skyr• 1 litre/35 fl oz water• Sea salt• Black pepper, freshly ground Kale crisps 4 kale leaves Garnish 4 tbsp skyr 1. Peel and dice the beetroot. Place it in a dish, cover with tin foil and bake at 200°C/390°F/Gas Mark 6 for 25-30 minutes. Lower the heat to 150°C/300°F/Gas Mark 2 and start preparing the kale crisps. 2. Kale crisps: Remove and discard kale stalks. Tear leaves into pieces, rinse and dry thoroughly. 3. Massage oil into kale. Add seasoning and toss well. 4. Place kale on baking sheet lined with greaseproof paper. Bake at 150°C/300°F/Gas Mark 2 for…

4 servings • 150 g/5¼ oz chanterelles• 150 g/5¼ oz chestnut mushrooms• 150 g/5¼ oz button mushrooms• 1 tbsp olive oil• 1 litre/35 fl oz of water• 2 spring onions• 4 tbsp miso• 200 g/7 oz black bean pasta, uncooked• ½ tsp finely chopped chilli• ½ tsp finely chopped ginger Parmesan crisps: 80 g/2¾ oz Parmesan Garnish: Large bunch of coriander 1. Finely grate the Parmesan. Divide the cheese into four portions, spread each pile on a baking tray and bake for 30 minutes at 175°C/345°F/ Gas Mark 4. Place Parmesan crisps on a wire rack and leave to cool. 2. Fry mushrooms in oil with chilli and ginger over high heat. Add litre of boiling water and rest of ingredients except pasta. Before serving, cook pasta for seven minutes,…

4 servings (8 burgers) Burgers 200 g/7 oz cooked kidney beans Garnish and sides 500 g/17.5 oz parsnips 1. Cut the parsnips into sticks, add oil and salt, and bake in the oven at 175°C/345°F/Gas Mark 4 for about 30 minutes. 2. Put all the burger ingredients in a food processor and blend until smooth. Form eight patties and bake in the oven, again at 175°C/345°F/Gas Mark 4, for 30-35 minutes. 3. Spread pesto on one burger, top with the filling and finish with another burger. Serve with parsnip fries. Nutritional content per serving:Energy: 209 kcal · Protein: 8 g · Fat: 12 g · Carbohydrates: 19 g · Dietary Fibre: 5 g…

2 servings· 20 minutes • 6 kale leaves• 6 carrots – possibly purple• 2 apples• 100 g/3½ oz hazelnuts• 4 tbsp tahini (sesame paste)• 2 tbsp honey• 2 tbsp lemon juice 1. Wash the kale and cut off the stems. Finely chop the cabbage. 2. Wash the carrots and apples. Peel the carrots and cut them into thin sticks. Clean the apples and cut them into thin slices. Place the cabbage and carrots in a large bowl. 3. Toast the hazelnuts over medium heat in a frying pan until golden. Chop the nuts. 4. Mix the tahini, honey and lemon juice in a bowl and add water. Stir until it reaches the right consistency. 5. Pour the dressing over the kale slaw and massage the dressing into the cabbage. 6.…

2 servings • 1 tin chickpeas, drained and rinsed• 250 g/8¾ oz sweet potatoes, diced• 1 tbsp olive oil• 1 tsp ground cumin• 1 tsp paprika• 1/3tsp garlic powder• ¼-½ tsp cayenne pepper• Sea salt• Ground black pepper Salad 50 g/1¾ oz kale, finely chopped Tahini dressing 1 clove garlic, finely chopped 1. Spread the chickpeas onto a clean tea towel and dry them gently. Place them in a bowl with the diced sweet potatoes. Add the oil and spices and stir well. 2. Pour the sweet potatoes and chickpeas onto a baking tray lined with baking paper. Bake at 200°C/390°/Gas Mark 6 for around 25 minutes, until the chickpeas are crispy and the sweet potatoes tender. Feel free to turn them as they cook. 3. Make the dressing by…

2 servings • 100 g/3½ oz red quinoa• 2 beetroot• 1 handful of kale – we used purple kale• 1 handful of broccoli• ½ yellow bell pepper• 1 handful of beetroot sprouts (optional)• 1 Sharon fruit• 2 eggs• 1 tsp oil for the pan Beetroot hummus The cooked beetroot from the “quinoa stew” Dressing 1 tbsp apple cider vinegar 1. Put the quinoa in a pan with one beetroot cut into four large pieces. Add enough water to just cover. Cook for 25 minutes, or until the water has evaporated. Remove the beetroot, put it to one side and let both quinoa and beetroot cool down. 2. Mix the dressing ingredients. 3. Cut the vegetables into your desired sizes (if necessary, peel the raw beetroot into thin strips with a…

2 servings • ½ small Hokkaido pumpkin, 300 g/10½ oz• 100 g/3½ oz green lentils• ½ red onion• ½ red grapefruit• 1 Bolshevik beetroot• 2 handfuls of rocket• Seeds from ½ pomegranate Vegetable chips 3 large kale stalks Tahini dressing 2 tbsp tahini 1. Remove the stem from the kale and toss the leaves in oil and salt. Bake them in the oven at 150°C/300°F/Gas mark 2 for about 20 minutes. 2. Mix the ingredients for the dressing together. Boil the lentils as directed on the packet and allow to cool. 3. Meanwhile, cut the other vegetables as you wish. Remove the membranes from the grapefruit pieces if you want. 4. Serve in two bowls, and finally, just before serving, add the crispy kale chips. Pour on the tahini dressing.…

4 servings • 2 tbsp virgin olive oil (1 tbsp for the parsley oil)• 1 large onion• 2 sweet potatoes• 4 carrots• 4 fresh thyme stalks or 1 tsp dried thyme• 250 g/8¾ oz red lentils (soak for a couple of hours)• 1 litre/35 fl oz of water• Sea salt and ground pepper• 4 tbsp parsley for seasoning oil• Sprouts for garnish 1. Finely chop the onion. Heat 1 tbsp oil in a pan and sauté the onion. 2. Peel the sweet potatoes and carrots and cut them into small pieces. Add them to the onion along with the thyme and simmer for one minute, stirring all the time. 3. Rinse the lentils and add them to the water and season with salt and pepper. Cover and simmer for 20-25…

4 servings • 400 g/14 oz sweet potatoes• 1 red onion• ½ red pepper• 1 tbsp extra virgin olive oil• 1-2 cloves of garlic• 10 g/¼ oz ginger• 1 red chilli• 8 cherry tomatoes• 1½ tsp ground turmeric• 1 tsp ground cumin• Sea salt• Black pepper, freshly ground• 240 g/8½ oz red lentils• 750 ml/26½ fl oz vegetable stock• 75 g/2½ oz spinach• ½ lime, juice To serve 50 g/1¾ oz quinoa 1. Cook quinoa according to the instructions on the packet, but add the lime juice to the cooking water. 2. Stir in finely chopped coriander when the quinoa has finished cooking. Cover and rest for 10 minutes. 3. Cut the sweet potatoes into bite-sized cubes and fry in a large pan with the roughly chopped red onion and…

2 servings • 1 leek• 1 carrot• 150 g/5¼ oz sweet potato• 150 g/5¼ oz celeriac• 1 clove of garlic• 1 red chilli• 1 tin chopped tomatoes• 2 tbsp tomato puree• ½ litre/17½ fl oz vegetable stock• 100 g/3½ oz green beans, frozen• 50 g/1¾ oz corn, frozen• 1 tin of green lentils• 1 tbsp extra virgin olive oil• Sea salt• Black pepper, freshly ground• 1 bunch of fresh basil• 2 slices of wholemeal bread (optional) 1. Finely chop all the vegetables and place them in a pan with the other ingredients, except for the basil and bread. 2. Bring the soup to the boil, cover and simmer for about 30 minutes until the vegetables are tender. 3. Serve with some fresh basil and toasted bread. Nutritional content per serving:Energy:…

Imagine there was a miracle pill that could eliminate all the ailments of the world at once! It's a pill that many are waiting for and could one day become a reality. In the meantime, there is a strategy that can eliminate many of life's ills. The good news is that the strategy is mainly about eating lots of delicious fresh food, and who wouldn't like that? Before you accept the concept, you need an explanation. Many conditions such as repetitive stress injury, arthritis, atherosclerosis, eczema and overload injuries to the knees, shoulders and ankles have one thing in common: inflammation. Behind the slightly cryptic word hides a nasty form of sterile inflammation – inflammation without infection. The body reacts with swelling, internal heat and also pain from tissue damage…

2 servings Salmon parcels 50 g/1¾ oz spinach Salad 50 g/1¾ oz couscous (uncooked) Dressing 1 tbsp extra virgin olive oil 1. Heat the oven to 170°C/338°F/Gas Mark 3. 2. Spread the spinach, broccoli and oil on two pieces of greaseproof paper. 3. Remove the skin from the salmon and place it on top of the vegetables. Sprinkle with salt and pepper and top with lemon slices. 4. Close the parcels with a piece of string and bake for 20 minutes. 5. Pour boiling water over the couscous. Leave for a few minutes and drain. 6. Toss the couscous, finely chopped cabbage, apple, mint and spring onions together. Sprinkle with salt and pepper. 7. Mix all the dressing ingredients and toss it into the salad. Serve with the warm salmon…

2 servings • 200 g/7 oz prawns• 2 eggs, soft or hard boiled• 50 g/1¾ oz rocket• ¼ cauliflower, 125 g/4½ oz finely grated• 1 avocado, sliced• 1 candy beetroot, cut into very thin slices• 12 green olives• 2 tbsp roasted pumpkin seeds Avocado dressing ½ avocado 1. Make the dressing by blending all ingredients until you have a delicious and creamy dressing. Season to taste with salt and pepper. If the dressing is too thick, add a little water. 2. Arrange the salad in two bowls and serve with 1 tbsp of dressing in each. Serve immediately. Nutritional content per serving:Energy: 439 kcal · Protein: 31 g · Fat: 27 g · Carbohydrates: 24 g · Dietary fibre: 8 g…

2 servings + extra pasta Pasta 400 g/14 oz fine plain wholemeal flour Shellfish 250 g/8½ oz large prawns Vegetables 100 g/3½ oz cherry tomatoes Dressing 1 large tbsp tahini Garnish 1 lemon 1. Steam the spinach and basil for three to five minutes. Leave to cool and gently toss before blending with oil, one egg and salt in the food processor. 2. Pour the flour into a bowl, make a hole in the middle and add the spinach mixture and an egg, and knead into a dough. 3. Divide the dough into four. Put three pieces in the fridge (they can be stored for a few days and will make six more servings). 4. Roll the remaining piece thinly with a rolling pin, then fold like a pancake and…

2 servings • 50 ml/1¾ oz pearl spelt, raw• 2 salmon fillets• Sea salt• Black pepper, freshly ground• 100 g/3½ oz salad mix with baby spinach and rocket• 125 g/4½ oz raspberries• 125 g/4½ oz blueberries• 50 g/1¾ oz mozzarella• 20 g/¾ oz walnuts• 2 boxes with lids Raspberry-ginger vinaigrette 100 g/3½ oz raspberries 1. Boil the pearl spelt according to the instructions on the packet. 2. Sprinkle the salmon fillets with salt and pepper and fry for about four minutes on each side. Let the salmon rest for a few minutes, then remove the skin and chop the flesh into small chunks. 3. Arrange lettuce leaves in two boxes and top with pearl spelt, salmon, berries, mozzarella and walnuts. 4. Blend all the ingredients for the vinaigrette into a…

2 servings • 2 cos lettuce• ¹∕³ cucumber• ½ red onion, small• ½ avocado• 12 cherry tomatoes• 10 black olives• 40 g/1½ oz feta cheese• 100 g/3½ oz hot smoked salmon, preferably with pepper• 1 tbsp extra virgin olive oil• Lemon, juice• Black pepper, freshly ground 1. Roughly chop the lettuce. Cut the cucumber, red onion, avocado and cherry tomatoes into bite-sized pieces. Arrange the vegetables and olives on a platter or two plates. 2. Crumble the feta and hot smoked salmon into smaller pieces and place them on the salad. 3. Drizzle olive oil and squeeze lemon juice over the salad and top with freshly ground pepper just before you serve. Nutritional content per serving:Energy: 425 kcal · Protein: 19 g · Fat: 29 g · Carbohydrates: 26 g…

4 servings • 1 head of broccoli, including the stalk• 2 leeks• 1 clove of garlic• 2 tbsp Parmesan, grated• 75 g/2¾ oz spinach• 1 litre/35 fl oz vegetable stock• 1 tbsp extra virgin olive oil• ½-1 tsp sea salt• Black pepper, freshly ground Topping 200 g/7 oz prawns 1. Chop the broccoli, leek and garlic. Place all the ingredients for the soup in a saucepan and bring to the boil. Turn down the heat and simmer for 20 minutes, until the broccoli is tender. 2. Fry the prawns in olive oil in a pan with finely chopped chilli, salt and pepper. Fry briefly until lightly golden. 3. Purée the soup with a hand blender. Season to taste with salt and pepper and add extra garlic, if needed. 4. Toast…

3 servings Broccoli fries 600 g/21 oz broccoli Fishcakes 300 g/10½ oz white fish like cod or pollack Remoulade 50 g/1¾ oz pickles 1. Heat the oven to 180°C/350°F/Gas Mark 4. 2. Cut the broccoli into small, long florets. 3. Brush with oil and sprinkle with salt and pepper. Bake for 20 minutes. 4. Put the fish and a little salt in a mini chopper. 5. Blend onion, dill and milk. Add to the fish with flour, pepper, egg and lemon juice. 6. Shape the patties with a tablespoon and fry in oil in a hot frying pan for four minutes on each side. 7. Blend the pickles and yoghurt together. Chop the parsley and add to the mix. Season with salt and pepper. 8. Serve the fishcakes with broccoli…

4 servings (8 burgers) Burgers • 125 g/4.½oz frozen peas• 180 g/6¼ oz cooked butter beans• 1 bunch fresh chopped parsley• ½ small onion, finely chopped• 1 clove of crushed garlic• 5 tbsp wholemeal rice flour• 2 eggs• 1 tbsp sesame oil• 1 tsp ground cumin• 1 tbsp pumpkin seeds• Handful fresh spinach• 1 tsp salt Garnish and sides 400 g/14 oz sweet potato 1. Cut the sweet potatoes into chips, add oil and salt, and cook in the oven at 175°C/345°F/Gas Mark 4 for about 30 minutes. 2. Put all the burger ingredients in a food processor and blend until smooth. Form eight patties and bake in the oven at 175°C/345°F/Gas Mark 4 for 15-18 minutes. 3. Spread one burger with mayonnaise, add the filling and top with another…

4 servings • 1 onion squash• 1 onion• 2 cloves of garlic• 1 red chilli• ½ tbsp coconut oil• 1 tsp ground cumin• 1 handful coriander leaves• 10 g/¼ oz fresh turmeric• 20 g/¾ oz fresh ginger• 1 tin light coconut milk• 500 ml/17½ fl oz water• Sea salt• Black pepper, freshly ground Garnish 2 tsp black sesame seeds 1. Cut squash in half. Remove seeds and skin. Cut flesh into cubes. Chop onion, garlic and chilli and fry in coconut oil. Add cumin, coriander, finely grated turmeric and ginger. 2. Add coconut milk and water. Bring to boil. Turn down heat. Simmer for 25 minutes. 3. Purée the soup with a hand blender. Season with salt, pepper and cumin to taste. 5. Serve with sesame seeds and wood sorrel.…

4 servings • 2 red chillies• 2 cloves of garlic• 1 red pepper• 3 carrots• 2 onions• 1 tbsp extra virgin olive oil• Sea salt• Black pepper, freshly ground• 1½ tbsp sweet paprika• 1½ tsp ground cumin• 1 tsp dried thyme• 1 tin chopped tomatoes• 2½ tbsp tomato purée• 750 ml/26½ fl oz vegetable stock• 1 tin kidney beans Garnish 4 tbsp pumpkin seeds 1. Finely chop chilli and garlic, and roughly chop the peppers, carrots and onions. Sauté in oil in a pan for five minutes. Add the spices and sauté again. 2. Add the chopped tomatoes, tomato purée and stock, and bring the soup to the boil. Reduce the heat and simmer, covered, for 20-25 minutes. 3. Toast the pumpkin seeds in a hot pan with a little…

4 servings • 150 g/5¼ oz beetroot• 150 g/5¼ oz red cabbage• 1 small red onion Vinaigrette 1 tsp Dijon mustard To serve 75 g/2¾ oz feta cheese 1. Peel the beetroot. Cut it into very fine slices and mix with finely chopped red cabbage and red onion. 2. Toast the pumpkin seeds in a frying pan over a high heat until they start to pop. 3. Whisk the vinaigrette thoroughly. Pour over the salad and toss well. 4. Arrange the salad with the crumbled feta cheese, toasted pumpkin seeds and roughly chopped thyme. Nutritional content per serving:Energy: 109 kcal · Protein: 5 g · Fat: 7 g · Carbohydrates: 9 g · Dietary Fibre: 2 g…

2 servings • 400 g/14 oz carrots• 125 g/4½ oz sweet potato• 1 onion• 1 tsp virgin olive oil• 2 cloves of garlic• 1½-2 tbsp ginger• 1 tbsp turmeric root• 1 tsp ground cumin• ½ tsp ground coriander• ¹⁄³ tsp cayenne pepper• 750 ml/26½ fl oz of water• 1 vegetable stock cube• 1 tin coconut milk• 1 lime, juice• Sea salt• Black pepper, freshly ground Turmeric-roasted chickpeas ½ tin chickpeas Topping 2 tbsp coconut milk, fatty part 1. Preheat the oven to 200°C/390°F/Gas Mark 6. 2. Slice the carrots and dice the sweet potato and onion. 3. Melt the coconut oil in a large pan. Add the vegetables and sauté for about five minutes. 4. Finely chop the garlic and finely grate the ginger and turmeric. Add them to the…

2 servings • 1 avocado• 1 tbsp lemon juice• 1 tbsp apple cider vinegar• 1 tbsp Acacia honey• 1 small clove of garlic• 3 tbsp skyr or Greek yoghurt• Sea salt• Black pepper, freshly ground Salad ½ broccoli 1. Remove the stone and peel from the avocado and blend its flesh with the other dressing ingredients to make a smooth and creamy dressing. Season to taste. 2. Roughly chop the broccoli and pepper, and finely cut the red onion. Put the vegetables in a bowl and mix in the sweetcorn and chickpeas. 3. Pour the dressing into two glasses, top with broccoli salad, put the lid on and the salad is ready. Nutritional content per serving (without salad):Energy: 377 kcal · Protein: 17 g · Fat: 13 g · Carbohydrates:…

2 servings • 1 onion, finely chopped• 2 cloves of garlic, crushed• 1 tbsp olive oil• 1 bunch of coriander, roughly chopped• 1 tbsp ginger, finely grated• 1 tsp turmeric• 1½ tsp curry powder• 1 tin coconut milk• 2½ tbsp tomato purée• 1 tsp coconut sugar or regular sugar• ¼ tsp cayenne pepper• 1 tin chickpeas or 240 g/8½ ozcooked, drained and rinsed• 1-1½ tsp garam masala To serve Green salad and cauliflower rice (cauliflower minced in a blender) 1. Sauté onion and garlic in olive oil for a few minutes. 2. Add the rest of the ingredients, except for the garam masala and chickpeas. 3. Simmer for 20-30 minutes until thick and creamy. If it takes a long time to reduce and you are pressed for time, you can…

6 servings· 20 minutes • 6 savoy cabbage leaves• 200 g/7 oz tomatoes• Large handful of salad sprouts Falafel 150 g/5¼ oz pistachios (unsalted) Cashew cream 80 g/2¾ oz unsalted cashews Parsley dressing: 100 ml/3½ fl oz skyr 1. Blend pistachios and fresh herbs into a fine paste. Put the mixture in a bowl. 2. Mix the chickpeas with the oil. Stir two mixtures together with remaining ingredients. 4. Form 18 balls and bake in oven at 175°C/345°F/Gas Mark 4 for 15 minutes. 5. Blend the ingredients for the cashew cream together and stir in the parsley dressing. 6. Place the cabbage leaves in boiling water for 15 seconds. 7. Arrange the falafel balls, tomatoes, salad sprouts and the two types of dressing on the leaves and roll them up.…

2 servings • 140 g/5 oz cooked green lentils• 140 g/5 oz edamame beans• 200 g/7 oz strawberries• 6 green asparagus spears• Handful baby spinach• 6 radishes• ½ ball of fresh mozzarella Mustard dressing 1 tbsp extra virgin olive oil Oat crisps with rosemary 35 g/1¼ oz oats 1. Start with the oat crisps: Cook the oats in milk for about five minutes – until it begins to bubble slightly. 2. Stir rosemary, salt and pepper into mixture and spread on a baking tray. 3. Bake at 175°C/345°F/Gas Mark 4 for about 50 minutes, until crispy. Cooking time depends on your oven and thickness of crisps. 4. Steam asparagus lightly for one minute. 5. Cut the strawberries, asparagus, radishes and mozzarella into desired size and mix the whole salad. 6.…

2 servings • 100 g/3½ g quinoa• 1 vegetable stock cube• 6 cherry tomatoes• ½ small red onion• 1 clove of garlic• ½ tin black beans, (alternatively kidney beans)• 50 g/1¾ oz corn• 6 tbsp spicy salsa• 1 pinch of ground chilli• 1 tsp ground cumin• ½ tsp sweet paprika• Sea salt• Black pepper, freshly ground• 2 peppers• ½ avocado• Fresh coriander• 2 tbsp spicy salsa• lime (optional) 1. Preheat the oven to 180°C/350°F/Gas Mark 4. 2. Cook the quinoa according to the instructions on the packet, adding the vegetable stock to the water. 3. Finely chop the tomatoes, red onion and garlic. Place in a bowl with the cooked quinoa, beans, corn, salsa and spices and mix thoroughly. 4. Cut the peppers in half, remove the seeds and place…

2 servings • 200 g/7 oz Brussels sprouts (or sweetheart cabbage)• ½ avocado• 1 spring onion• ½ apple• 2 tbsp Parmesan, grated Croutons 120 g/4¼ oz chickpeas, tinned Dressing 4 tbsp skyr or Greek yoghurt 1. Preheat the oven to 200°C/390°F/Gas Mark 6. 2. Drain the liquid from the chickpeas. Spread them on a clean tea towel and tap them dry. Pour them into a bowl with olive oil and stir until they are coated. Add spices and stir again thoroughly until the chickpeas are completely covered. Spread them on a baking tray lined with greaseproof paper and bake for 30 minutes or until crispy. 3. Discard the outer leaves of the Brussels sprouts and finely slice the rest. Slice the avocado and spring onion and dice the apples. 4.…

4 servings • 1kg/35 oz tomatoes• 2 red peppers• 1 onion• 2 cloves of garlic• 1 tsp oregano• 1 tsp basil• 1 tsp rosemary• 1 tsp Acacia honey• Sea salt• Black pepper, freshly ground• 2 slices of rye bread• 50 g/1¾ oz feta cheese• Oregano, fresh 1. Preheat the oven to 200°C/390°F/Gas Mark 6. Roughly chop the tomatoes, peppers and onions. Place them in an ovenproof dish with the garlic and sprinkle with the spices. Stir and bake for 30 minutes. 2. Place the baked vegetables in a saucepan or blender. Blend until you have a thick and creamy soup. 3. Bring the soup to the boil and simmer for 10 minutes. 4. Add honey and cream and season with salt and pepper. 5. Toast the rye bread and serve…