Anti-inflammatory recipes

Inflammation is your body’s natural response to injury or infection.

However, if this response is always ‘on’, it can cause damage in your body, and even increase the risk of heart and circulatory diseases.

Experts now believe that your diet could play a role in increasing – or decreasing – inflammation.

And research shows that swapping processed meats, sugary foods and refined grains for fruit, vegetables, oily fish, wholegrains, fermented foods, nuts, seeds and pulses like lentils or beans can reduce this inflammatory response.

Not sure where to start? We’ve rounded up 8 easy-to-follow recipes with anti-inflammatory foods that can help to support your immune system and fight inflammation.

1. Chargrilled vegetable salad

The vibrant vegetables in this recipe get their colour from antioxidants, which are substances that may help protect and repair your body from inflammation.

Enjoy this filling, flavour-packed salad on its own, or alongside some grilled chicken or fish.

• Get the recipe for this chargrilled vegetable salad.

2. Roasted mackerel with new potatoes and beetroot

Get your recommended weekly portion of oily fish with these roasted mackerel fillets.

Mackerel is a good source of omega-3 fatty acids, which can help reduce inflammation and lower blood pressure.

Drizzle the fish with our spicy horseradish and orange dressing for extra flavour.

• Get the recipe for roasted mackerel with new potatoes and beetroot.

3. Herby chicken with bulgur wheat

Combine fragrant chicken and bright vegetables with fluffy bulgur wheat for a filling mid-week meal.

Bulgur wheat is a wholegrain that’s simple to cook and full of fibre to keep your gut healthy, which supports your immune system.

• Get the recipe for herby chicken with bulgur wheat.

4. Nordic pickles

These tangy pickles are delicious as a crunchy snack or served alongside fresh salmon.

Fermented foods like pickles have healthy bacteria that can help your gut thrive, which can reduce inflammation.

Why not try our 4 pickle flavours and see which one is your favourite?

• Get the recipe for Nordic pickles.

5. Bircher muesli

Start your day right with this easy breakfast you can prep the night before.

Our muesli combines creamy natural yogurt with flaky almonds and sweet berries.

And unlike sugary cereals or refined bread, it’s packed with fibre, which can fight inflammation and help you feel fuller for longer too.

• Get the recipe for Bircher muesli.

6. Vegetable stir-fry with tofu and noodles

Meat-free does not have to mean short on flavour. Try this spicy tofu stir-fry for a plant-based dinner with a kick.

It’s filled with vegetables and wholewheat noodles to nourish your gut bacteria and support your immune system.

Add a handful of toasted sesame seeds for even more fibre and an extra crunch.

• Get the recipe for vegetable stir-fry with tofu and noodles. 

6. Sweet potato and quinoa Buddha bowl

This fresh vegan salad drizzled with a low-fat lemon dressing will bring plenty of colour to your plate.

Quinoa and chickpeas are both great sources of fibre, while the rainbow of vegetables contains antioxidants that can help to protect cells in your body from damage caused by inflammation.

Enjoy your balanced bowl hot or keep it chilled for a packed lunch.

• Get the recipe for sweet potato and quinoa Buddha bowl.

7. Apple and blackberry oat crumble

Satisfy your sweet tooth with this comforting dessert.

Our mix of wholewheat flour and oats means our crumble is higher in fibre and lower in sugar than other recipes.

Serve alongside natural yogurt or plain fromage frais for extra gut and immune goodness.

• Get the recipe for apple and blackberry oat crumble.

8. Spanish-style lentils with eggs

Instead of serving eggs on soggy toast, why not try baking them in these smoky green lentils that are full of fibre and high in protein?

This one-pan dish is low in salt and saturated fat, which can help to keep inflammation down, as well as your blood pressure and cholesterol levels.

Enjoy it as a quick dinner or weekend brunch.

• Get the recipe for Spanish-style lentils with eggs.

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