3 anti-inflammatory recipes for a healthy start to spring
- ontargetmedia8
- Mar 10
- 3 min read
A new book touts the benefits of an anti-inflammatory diet.
A diet focussing on natural, fresh, whole foods, can help prevent inflammation in the body and improve overall health, according to nutritionist Angela Dowden.
Her collection of 100 recipes in The Anti-Inflammatory Recipe Book, delves into the latest research to help readers understand how foods rich in fibre, healthy fats and antioxidants can benefit us.
Watermelon, feta and herb salad
Ingredients:
(Serves 4)
Prep time 15 minutes
¼ watermelon, about 800g in total, peeled and cut into large chunks
1 small bunch of parsley, finely chopped
1 small bunch of mint, finely chopped
1 small bunch of fresh coriander, finely chopped
200g reduced-fat feta cheese, cubed
16 pitted Greek olives
1tbsp red jalapeño peppers in brine, drained and finely chopped
Juice of 1 lime
Small handful of alfalfa or radish shoots, to garnish
To serve:
Lime wedges
Grissini breadsticks (optional)
Method:
1. Put the watermelon, herbs, feta, olives and jalapeño peppers in a large bowl and toss together.
2. Spoon into serving dishes and pour over the lime juice. Garnish with the alfalfa or radish shoots and serve with lime wedges and grissini breadsticks, if liked.
Spinach and fish pie
Ingredients:
(Serves 4)
Prep time 15 minutes, cooking time 45-55 minutes
1tbsp olive oil
1 onion, chopped
175g baby leaf spinach
50g butter
25g rice flour
600ml semi-skimmed milk
1tbsp wholegrain mustard
Good grating of nutmeg
650g mixed skinless salmon, haddock and smoked haddock fillets, cut into chunks
200g raw prawns, peeled and deveined
Salt and pepper
For the potato topping:
1kg potatoes, peeled and cut into chunks
Good knob of butter
100ml single cream
Method:
1. Make the potato topping. Cook the potatoes in a saucepan of salted boiling water for 15 minutes or until tender. Drain well and return to the pan. Mash together with the butter and cream and season well.
2. Heat the oil in a large saucepan, add the onion and fry for two to three minutes until beginning to soften. Add the spinach to the pan and cook until wilted and any liquid has evaporated.
3. Melt the butter in a saucepan, add the flour and cook, stirring, for one minute. Gradually add the milk and cook, stirring all the time, until thickened and smooth. Stir in the mustard and nutmeg and season well.
4. Arrange the fish and the prawns in a large ovenproof dish. Pour the sauce over the fish, spoon the mash on top and place in a preheated oven, 200°C, Gas Mark 6, for 30–35 minutes until golden and bubbling.
Stem ginger and dark choc cookies
Ingredients:
(Makes 15)
Prep time 20 minutes, cooking time 15 minutes
6tbsp golden syrup
50g vegan spread
115g rolled oats
75g wholemeal plain flour
1tsp baking powder
50g well-drained stem ginger in syrup, finely chopped
50g plain dark chocolate (70% cocoa solids), roughly chopped
Method:
1. Heat the golden syrup and vegan spread in a small saucepan over a gentle heat until melted, stirring. Allow to cool slightly.
2. Mix all the remaining ingredients together in a large bowl. Pour in the syrup mixture and mix to form a soft dough.
3. Place 14 spoonfuls of the mixture well spaced apart on a large baking sheet lined with baking paper and gently press with the back of a spoon to flatten slightly.
4. Bake in a preheated oven, 180°C, Gas Mark 4, for eight to 10 minutes until pale golden. Leave the cookies to cool on the baking sheet for five minutes until firm, then transfer to a wire rack to cool complete.
