Anti-Inflammatory Meal Prep Episode 7

anti-inflammatory meal prep: episode 7 🥭🥦🍳🍅 recipes below: Turmeric and spinach shakshuka Ingredients (4 portions) 2 tbsp extra virgin olive oil 1 red onion, diced 1 red bell pepper, diced 6 garlic cloves, chopped 2 tsp ground cumin, 2 tsp smoked paprika, 1½ tsp ground turmeric, ½ tsp cracked black pepper, sea salt to taste 1.2kg (2lb 10oz) tinned diced tomatoes 2 tbsp tomato paste 180ml (6fl oz) vegetable stock 100g (3½oz) baby spinach 8 large eggs, 2 per portion 1 tsp white vinegar, for poaching Chives, to garnish Method 1. Heat the oil in a large pan over medium-high. Soften the onion and pepper for 4 minutes, then add the garlic for 1 minute more 2. Stir in the spices and toast for 1 minute, until fragrant 3. Add the tomatoes, tomato paste and stock, season with salt, bring to the boil, then simmer for 20-25 minutes until thickened 4. Wilt the spinach through in the final 2 minutes Portion into four containers and cool completely before refrigerating 5. Poach eight eggs in barely simmering water with the vinegar for 2½ minutes, lift into the warm sauce and garnish Ginger-turmeric salmon traybake Ingredients (4 portions) 4 salmon fillets, about 150g (5½oz) each 500g (1lb 2oz) sweet potato, cut into 2cm cubes 400g (14oz) tenderstem broccoli 3 tbsp extra virgin olive oil (2 for the marinade, 1 for the tray) Marinade: 1 tbsp grated fresh ginger, 2 garlic cloves grated, 1 tsp ground turmeric, ½ tsp cracked black pepper, 1 tbsp tamari, juice of half a lemon 200g (7oz) unsweetened coconut yogurt Yogurt: zest of 1 lime and 1 tbsp juice, 1 small garlic clove grated, 1 tsp grated fresh ginger, 2 tbsp finely chopped coriander, ½ tsp sea salt Method 1. Whisk the ginger, garlic, turmeric and black pepper into the 2 tbsp oil, rest 2 minutes, then add the tamari and lemon juice 2. Coat the salmon, cover and refrigerate for 20-30 minutes 3. Heat the oven to 200°C (400°F). Toss the sweet potato with half the tray oil and salt, spread on a lined tray, roast for 15 minutes 4. Toss the broccoli in the remaining oil, add to the tray and roast for a further 8 minutes 5. Stir the yogurt ingredients together while the tray is in the oven. Add more lime if it needs lifting 6. Push the vegetables aside, wipe the fillets as you lift them from the marinade, and roast for a final 12 minutes until the salmon flakes at the thickest point. Air fryer: vegetables at 200°C (400°F) for 15-18 minutes, shaking halfway, then salmon separately at 180°C (350°F) for 8-10 minutes 7. Spoon the yogurt over, scatter with sesame seeds and coriander. Keeps 2-3 days Rainbow chia pudding jars Ingredients (4 jars, 500ml each) 1 litre (34fl oz) unsweetened coconut or almond milk drink 110g (4oz) chia seeds 2 tsp vanilla extract, 1 tsp ground cinnamon 240g (8½oz) frozen raspberries 240g (8½oz) frozen blackberries Compotes: 2 tsp lemon juice, 1 tsp grated fresh ginger 300g (10½oz) ripe mango flesh, fresh or thawed Mango layer: 2 tsp lime juice 40g (1½oz) pumpkin seeds 40g (1½oz) sunflower seeds Method 1. Whisk the milk, chia, vanilla and cinnamon in a large bowl. 2. Rest 10 minutes, whisk again to break up clumps, then refrigerate at least 4 hours until firm 3. Simmer the raspberries with the lemon juice in one pan and the blackberries with the ginger in another, 5-7 minutes each, mashing as they collapse 4. Blend the mango with the lime until smooth. Keep it thick, no water 5. Layer, spooning down the centre rather than against the glass: chia, blackberry, chia, mango, chia, raspberry, chia, seeds 6. Chill upright with the lids on Enjoy 💛 #antiinflammatory #antiinflammatorydiet #inflammationrelief