Meal Type: Lunch + Dinner

Chinese Smashed Cucumber Salad

Chinese Smashed Cucumber Salad is a refreshing, crunchy dish that’s simple to prepare yet packed with flavour and nutrition. Originating from northern China, this salad involves lightly smashing cucumbers before marinating them in a special dressing. The smashing technique enables the cucumbers to better absorb the dressing, resulting in a dish that is tangy, cooling, and full of texture.

Cucumbers are naturally hydrating, low in calories, and rich in antioxidants, making them an excellent addition to an anti-inflammatory lifestyle. Their high water and fibre content support digestion and help with feelings of fullness, which can aid in maintaining a healthy weight. A healthy weight is one of the most important factors in managing and preventing fatty liver disease, a growing health concern worldwide. By swapping processed snacks for nutrient-dense dishes like this cucumber salad, you can support liver health while enjoying something delicious.

This salad is also versatile: it pairs well with grilled fish, lean proteins, or can be enjoyed on its own as a light meal. The sesame oil provides healthy fats, while garlic adds not only flavour but also natural antibacterial and anti-inflammatory properties.

Quick to prepare and full of vibrant flavour, Chinese Smashed Cucumber Salad is the perfect example of how traditional recipes can support modern health goals. Members of Eat Burn Sleep can also access the Fatty Liver Disease Personalized Advice, offering tailored guidance for long-term liver health.

Mexican Ground Beef

This Mexican Ground Beef recipe isn’t just delicious, it’s packed with ingredients that support thyroid health and reduce inflammation. Lean ground beef provides high-quality protein and essential nutrients like zinc and B vitamins, which are crucial for thyroid hormone production and energy metabolism. Adding mushrooms not only brings depth of flavour but also delivers a potent dose of selenium, a trace mineral that plays a vital role in thyroid function and supports the body’s antioxidant defences.

To make this recipe anti-inflammatory, it’s seasoned with warming spices like cumin and garlic. These natural ingredients are known for their ability to calm inflammation in the body, especially beneficial for people managing autoimmune thyroid conditions such as Hashimoto’s. Garlic, in particular, contains allicin, a compound with antimicrobial and immune-supportive properties. Bell peppers and tomatoes add colour, vitamin C, and further antioxidants, while fresh cilantro and lime juice brighten the dish and aid digestion.

Unlike heavy, processed versions of taco meat, this clean, whole-food take on Mexican Ground Beef is dairy-free and gluten-free, making it suitable for individuals with food sensitivities or concerns about gut health. Serve it with cauliflower rice, our quinoa stir fry or in lettuce wraps for a balanced, anti-inflammatory meal that supports both your metabolism and your mood.

 

Easy No-Cilantro Guacamole

Guacamole is one of the most popular dips worldwide, but not everyone enjoys the bold, soapy taste of cilantro. This No-Cilantro Guacamole recipe is designed for those who want all the creaminess, freshness, and tang of traditional guacamole, without the overpowering herb.

Instead of relying on cilantro for flavor, this version highlights the smooth texture of ripe avocados balanced with zesty lime and a touch of freshness from simple, complementary additions. The result is a creamy dip that’s light, refreshing, and universally loved, even by those who usually shy away from guacamole.

It’s quick to prepare, incredibly versatile, and works just as well for entertaining as it does for a quick snack or side. Whether served at a party, added to a family dinner, or enjoyed as a healthier alternative to store-bought dips, No-Cilantro Guacamole is a guaranteed crowd-pleaser.

For those who do enjoy cilantro’s distinctive flavor, we also have Yalda’s Guacamole recipe, which follows a more traditional approach. Having both options means everyone can enjoy guacamole the way they like it best.

Packed with nourishing benefits from naturally wholesome ingredients, this recipe is as good for you as it is delicious. Easy, adaptable, and full of flavor, No-Cilantro Guacamole proves that you don’t need cilantro to enjoy the perfect dip.

Pico de Gallo

If you’re looking for a simple, healthy, and anti-inflammatory addition to your meals, pico de gallo is a must-try. This classic Mexican salsa is made with just seven fresh ingredients. It’s naturally dairy-free, gluten-free, low in calories, and packed with flavour and nutrients that support gut and immune health.

The tomatoes offer lycopene, a powerful antioxidant with anti-inflammatory properties, while red onion and garlic add quercetin, known to support the body’s inflammatory response. Chillies bring a kick of capsaicin, which may aid pain reduction and metabolic health, and coriander is rich in detoxifying plant compounds.

Unlike shop-bought sauces or dips that often contain added sugar, seed oils, and preservatives, homemade pico de gallo is clean, fresh, and easy to prepare in just minutes. It pairs perfectly with grilled fish, quinoa bowls, roasted vegetables, tacos, or simply served with cucumber slices or our Seed Crackers. Because it’s raw and refreshing, it’s also a great way to encourage more raw vegetables into your diet without feeling like a chore.

Pico de gallo also supports healthy cholesterol levels. The fibre from the vegetables can help bind to excess cholesterol and aid in its elimination, while antioxidants like lycopene may help prevent LDL oxidation, a key step in the development of heart disease. By regularly including colourful, nutrient-dense foods like this salsa in your diet, you can take small but meaningful steps toward better cardiovascular health, deliciously and naturally. Members can check out our Cholesterol Personalized Advice for more information on reducing cholesterol levels.

Pesto Salmon Traybake

If you’re looking for a quick, nutritious dinner that’s packed with flavour and minimal clean-up, a pesto salmon traybake is the perfect solution. This one-pot meal combines tender salmon fillets with roasted vegetables like sweet potato, courgette, and cherry tomatoes, all cooked together in a single dish. It’s ideal for busy weeknights or anyone who wants a wholesome meal without spending hours in the kitchen.

Salmon is an excellent source of high-quality protein, making this recipe not only satisfying but also supportive of muscle repair and long-lasting energy. It’s also rich in omega-3 fatty acids, which are essential for heart and brain health. Combined with fibre-rich vegetables, this traybake offers a balanced, anti-inflammatory meal that doesn’t compromise on taste.

What makes traybakes so convenient is the simplicity. Everything cooks in one dish, which means less prep, less mess, and more time to enjoy your evening. With just a few fresh ingredients, a drizzle of olive oil, and a squeeze of lemon, you can create a nourishing meal that looks and tastes impressive, without the fuss.

Once the vegetables are roasted, the salmon is added on top for the final stage of cooking, locking in flavour and ensuring everything is perfectly cooked. A final drizzle of pesto before serving adds a burst of freshness and herby richness. Check out our own Basil Pesto recipe. If you use shop-bought, be sure to check the ingredients align with our Food Lists.

This pesto salmon traybake is proof that healthy eating can be simple, budget-friendly, and absolutely delicious, all in under 40 minutes. Ideal for batch cooking or scaling up for family dinners, it’s a go-to recipe you’ll come back to time and time again.

Slow Cooker Mexican Chicken

If you’re looking for a gut-friendly dinner that’s full of flavor and easy to prepare, this Slow Cooker Mexican Chicken is the perfect choice. Packed with lean protein, anti-inflammatory spices, and cooked slowly for optimal digestion, it’s a great option for anyone with IBS or sensitive digestion.

Slow cooking breaks down food gently, making it easier on the gut and less likely to cause bloating or discomfort. Meals like this can be especially soothing for people managing IBS symptoms, as the long, low-temperature cooking process helps soften fibres and reduce digestive stress.

This recipe uses simple, wholesome ingredients like chicken breast, chopped tomatoes, garlic, cumin, smoked paprika, and lime juice. The result is tender, shredded chicken that’s rich in flavor and perfect for tacos, burrito bowls, or gut-friendly salads. It’s naturally dairy-free and gluten-free, with no added sugar or artificial ingredients.

Best of all, it takes just 10 minutes to prep. Pop everything into your slow cooker in the morning and come home to a comforting, nourishing dinner. No stress, no flare-ups.

Whether you’re meal prepping, feeding the family, or managing IBS through an anti-inflammatory lifestyle, this Slow Cooker Mexican Chicken makes a delicious and gentle go-to.

Members can access their IBS Personalized Advice within the platform for tips on tailoring recipes and reducing digestive triggers.

Romano Red Pepper Sauce

This Romano Red Pepper Sauce is a flavour-packed, nutrient-rich alternative to traditional tomato-based sauces. Naturally dairy-free and gluten-free, it’s perfect for anyone following a plant-based or anti-inflammatory lifestyle, or for those simply looking to avoid common allergens and irritants.

What sets this sauce apart is its bold, savoury-sweet flavour, created by gently shallow frying Romano red peppers, French shallots, and garlic to bring out their natural sweetness and depth. The result is a smooth, vibrant sauce that’s as versatile as it is nourishing.

This recipe contains no tomatoes, making it an ideal solution for those with tomato sensitivities or anyone looking to switch things up from typical red sauces. It works beautifully as a dip, spread, or even as a sauce over vegetables, fish, or eggs.

Because it’s free from dairy, gluten, and refined sugars, this sauce supports gut health and inflammation management, making it a smart and delicious choice for those prioritizing whole foods and balanced living. It’s also quick to prepare, fridge-friendly, and easy to batch-make for the week ahead.

Whether you’re looking for a tomato-free sauce, a vibrant anti-inflammatory snack, or a new go-to dip that fits seamlessly into your routine, this Romano Red Pepper Sauce ticks all the boxes. Rich in flavour, easy to digest, and completely free of unnecessary additives, it’s a recipe you’ll come back to again and again.

Tuna Salad

This fresh and colourful Tuna Salad is a nutritious, high-protein meal perfect for lunch, meal prep, or a light dinner. Made with flaky tuna, crisp bell peppers, and creamy avocado, it’s packed with vibrant vegetables and healthy fats that support energy, gut health, and weight balance.

The mix of textures and flavours is satisfying without being heavy, and the ingredients are naturally gluten-free and dairy-free, making this salad a great choice for anyone following an anti-inflammatory or allergen-friendly diet.

Unlike traditional tuna salads that rely on heavy mayonnaise, this version uses a lighter homemade Avocado Oil Mayonnaise, allowing the freshness of the vegetables and the richness of the tuna to shine. With no need to cook and minimal prep time, this dish is ideal for busy weekdays or as a nourishing evening meal. Why not have it for breakfast too.

It stores well in the fridge and can be enjoyed straight from the bowl, spooned into lettuce wraps or served in a baked sweet potato. The tuna provides a generous dose of omega-3s, which are essential for heart and brain health, while the mix of raw vegetables adds fibre, antioxidants, and crunch. This salad is a fantastic way to eat more colourful plant foods while still feeling full and satisfied. It’s also incredibly versatile; you can mixed up the herbs and vegetables with whatever you have in the fridge.

Whether you’re looking to support healthy weight loss, reduce inflammation, or just enjoy a clean, delicious meal, this tuna salad is an easy and flavour-packed choice you’ll want to make on repeat.

Italian Vegetable Stir Fry

This Italian Vegetable Stir Fry is the perfect recipe to bring Mediterranean flavors to your table in under 30 minutes. Packed with colorful, nutrient-rich veggies and seasoned with classic Italian herbs and spices, this dish is as versatile as it is satisfying.

This stir fry features a vibrant mix of zucchini, bell peppers, leeks, and mushrooms—lightly sautéed in olive oil to preserve their natural textures and flavors. Seasoned with garlic, paprika, sea salt, and black pepper, each bite bursts with a savory, aromatic depth that’s elevated with a final touch of freshly chopped basil.

Whether you’re following a vegetarian or vegan diet, looking for a low-carb meal, or simply trying to eat more plant-based, this Italian vegetable stir fry fits perfectly into any lifestyle. Serve it as a main course with a side of quinoa, couscous, or pasta, or pair it with grilled chicken or fish for a hearty dinner.

Not only is this dish easy to make, but it’s also ideal for meal prep and leftovers. Store it in the fridge and enjoy it hot or cold the next day!

Fish Goujons

Our gluten-free fish goujons are made from tender white fish fillets, coated in a light, crispy gluten-free crumb for a delicious bite every time. Whether you’re managing coeliac disease, gluten intolerance, or simply choosing to eat gluten-free, these goujons are a safe and satisfying choice.

Crisp on the outside and flaky on the inside, they’re perfect for a quick, nutritious meal the whole family will enjoy. Ideal for adults and kids alike, they offer a great alternative to traditional breaded fish products without compromising on flavour or texture.

At every stage, we prioritise gut-friendly ingredients that meet the needs of those living with sensitive digestive conditions. Our gluten-free fish goujons are created with care to support better digestive health, without sacrificing taste or convenience.

As part of our commitment to supporting digestive wellness, we offer access to IBD expert advice exclusively for our members. Whether you’re navigating Crohn’s disease, ulcerative colitis, or IBS, our expert team is here to provide personalised guidance to help you make confident food choices that support your health.

Pan-Fried Scallops

Pan-fried scallops are a quick and delicious seafood option that cooks in under 15 minutes, making them perfect for busy weeknights or when you want a tasty, nutritious meal without spending hours in the kitchen. These tender, juicy scallops develop a beautiful golden crust when seared properly, locking in their natural sweetness and creating a mouthwatering texture that’s both crispy on the outside and soft inside.

Besides their delicious flavor, scallops are also a great source of omega-3 fatty acids, which are essential for heart health, brain function, and reducing inflammation. Including omega-3-rich seafood like scallops in your diet supports overall well-being while providing a lean source of protein. Adding a squeeze of fresh lemon juice at the end brightens the dish and complements the scallops’ natural sweetness beautifully.

Serving pan-fried scallops with fresh herbs like dill adds a bright, slightly tangy flavor that complements the natural sweetness of the scallops, enhancing the overall freshness and making each bite even more vibrant and satisfying.

Za’atar Charred Broccoli

Za’atar Charred Broccoli is a delicious and healthy dish that combines the bold flavors of Middle Eastern spices with the natural goodness of roasted broccoli. This simple yet flavorful recipe uses za’atar seasoning, a blend of thyme, sesame seeds, sumac, and other spices, to elevate the taste of the broccoli while providing numerous health benefits.

Broccoli is known for its high nutritional value, being rich in vitamins, minerals, and fiber. It’s packed with antioxidants that help reduce inflammation, support detoxification, and promote gut health. Za’atar seasoning, with its mix of antioxidants from thyme and sumac, also brings additional anti-inflammatory and immune-boosting properties. The sesame seeds in the za’atar provide healthy fats that support brain function and skin health.

To make this Za’atar Charred Broccoli, simply toss fresh broccoli florets with olive oil and the za’atar seasoning. Roast them in the oven until charred to perfection, and enjoy the crispy, savory flavors. The charring process not only enhances the taste but also helps to release the beneficial compounds in the broccoli, making it even more nutritious.

This recipe is perfect as a side dish for a variety of meals or even as a light snack. It’s gluten-free, plant-based, and suitable for those following an anti-inflammatory diet. The bold flavors of the za’atar seasoning complement the earthy taste of broccoli, making this dish both healthy and satisfying.

With its nutrient-rich ingredients and simple preparation, Za’atar Charred Broccoli is a must-try recipe for anyone looking to add more plant-based, anti-inflammatory meals to their diet.