Meal Type: Lunch + Dinner

Lemon Tahini Dressing

Salads need never be boring again with this zesty lemon tahini dressing. Simply add all the ingredients, shake them up, and you’re ready to go. Tahini is a soft paste made from sesame seeds. These seeds may be tiny but they pack a punch when it comes to nutrition. Sesamol, the active ingredient in sesame seeds, inhibits inflammatory pathways in the body and has been shown to have therapeutic potential against inflammatory diseases, neurodegeneration, and metabolic disorders (Javed et al, 2023). Alongside sesamol, sesame seeds provide plenty of calcium, magnesium, selenium, phosphorus, and copper – essential minerals for energy production, bone health, hormone balance, and more. Fresh lemon juice balances the nutty taste of tahini to make this the perfect uplifting dressing for fish, chicken, and salads of all kinds.

Pair Lemon Tahini Dressing with:

Chicken Salad Crab Cakes Lettuce and Avocado Salad

Meatballs in Tomato Sauce

Bring a taste of Italy to your kitchen with this classic favorite, perfect for a midweek supper. Meatballs in tomato sauce combines high-quality meat protein with spices and a rich, flavorful tomato marinade. Tomatoes are an amazing anti-inflammatory food thanks to their high levels of lycopene, a potent antioxidant. Lycopene is more easily absorbed from tomatoes processed in a paste or sauce. It benefits heart health, blood pressure, blood lipid levels, and more, making this dish a tasty addition to your anti-inflammatory meal plan. Garlic is renowned as a heart-healthy food with positive effects on blood pressure and circulation, while cinnamon, black pepper, and olive oil help tackle inflammation too. These meatballs are so delicious I recommend you make two batches and freeze half for when you are too busy to cook!

Crab Cakes

These crab cakes are perfect for breakfast, a light lunch, or as a starter to a main meal. Crab meat is high in protein and a good source of anti-inflammatory omega-3 fats. Omega-3s support heart, brain, and joint health and are vital to a healthy diet. Unlike many store-bought crab cakes filled with breadcrumbs and cheap seed oils, our recipe uses ground almonds, egg, and coconut yogurt to bind the mixture together. Red peppers, scallions, zucchini, and dill bring flavor, fiber, and phytochemicals to delight your tastebuds and nourish your gut microbiome. Enjoy these delicious crab cakes any day of the week as part of your anti-inflammatory meal plan.

Pair these crab cakes with

Homemade Aioli (Garlic Mayonnaise) Olive Oil Mayonnaise Lettuce and Avocado Salad

Teriyaki Squid and Prawns

Whip up this delicious teriyaki squid and prawn stir fry at any time of day for a mineral-rich, nourishing meal. Both squid and prawn are full of protein, iodine, selenium, zinc, and vitamin B12 – important nutrients for strong immunity, thyroid function, brain health, and much more. The marinade is our version of teriyaki, a sauce traditionally made from soy sauce, sugar, mirin, and sake. We use a blend of fresh garlic, ginger, and coconut aminos instead. Naturally gluten-free, coconut aminos is made from fermented coconut palm nectar. It has a lighter, less salty taste than regular soy sauce which makes it perfect for this flavorful marinade. We’ve used broccoli, red bell pepper, pak choi, and green beans for the stir-fry but feel free to add any vegetables you like. The more colorful the better! Your gut microbiome thrives on the fiber and color compounds from brightly colored vegetables.

Miso Salmon

Elevate your plate with our delicious miso salmon. Each serving provides 22g of high-quality protein plus anti-inflammatory fats and phytonutrients. Salmon is rich in omega-3 oil, an essential fat that helps your body deal with inflammation. Getting enough omega-3 in your diet helps reduce the risk of cardiovascular disease and supports cognitive function. Deep umami flavors come from the marinade of white miso, coconut aminos, sesame oil, and mirin. White miso is a blend of fermented barley, rice, and soybeans. As a fermented food, it helps nourish the microflora in your digestive system. These microbes influence everything from immunity to mental well-being and are the key to good health. One point to note: if you’re using furikake, opt for a brand that doesn’t contain monosodium glutamate (MSG), a potentially harmful flavor enhancer.

Pair miso salmon with:

Japanese Greens Salad Cauliflower Egg Fried Rice Quinoa Stir Fry

Roasted Sweet Potato and Garlic

This simple side dish of roasted sweet potato and garlic pairs well with any main meal or lighter lunchtime salad. Sweet potato is packed with gut-nourishing fiber and antioxidants. The distinctive orange flesh gets its color from beta-carotene, a type of carotenoid that converts to vitamin A in your body. Both vitamin A and beta-carotene have anti-inflammatory actions and help maintain strong immunity, gut health, and eye health. Garlic has many health benefits. From supporting healthy blood pressure to easing a common cold, garlic is an important food for heart health, immunity, gut health, and managing inflammation. Its pungent flavor neatly complements the black pepper and cumin, two warming, anti-inflammatory spices.  

Pair the roasted sweet potato and garlic with

Baked Salmon Rack of Lamb with Basil and Mint Sesame & Sumac Lamb Chops

Asian Meatballs

Asian-Meatballs

Are you ready for a taste of Asia?

Our Asian Meatballs are full of flavor and guaranteed to spice up your dinner plans. Simple to prepare, these meatballs are suitable from Week 1 of the 6-Week Reset. You can make them in advance and refrigerate until ready to cook or freeze them for up to 3 months.

The recipe combines high-quality beef, pork, or chicken protein with the anti-inflammatory spices black pepper, garlic, ginger, and cinnamon.

For a topping, choose from toasted sesame seeds or furikake – a Japanese seasoning made from sesame, seaweed, and salt. Be mindful when shopping for furikake though as some brands include monosodium glutamate (MSG), an unnecessary and potentially harmful flavor enhancer.

Pair these delicious Asian Meatballs with roasted vegetables or one of our many different salads – see the links below.

 

Sweet Potato and Zucchini Soup

Whip up an easy delicious lunch with this sweet potato and zucchini soup! It’s flavourful, brimming with anti-inflammatory goodness, and simple to make. Sweet potato is the star of the show, providing fiber for blood sugar support and beta-carotene, a pro-vitamin A compound that fights inflammation. Beta carotene and vitamin A are essential for strong immunity, gut health, good vision, and skin health. Research shows that beta-carotene acts like internal sunscreen, protecting us from the harmful effects of UVA and UVB rays on our skin and eyes (Baswan et al, 2021). Zucchini, or courgettes, are a type of summer squash with a high water content. This makes them a great addition to hydrating meals like soup. Their creamy flesh pairs well with onion and soaks up the pungent flavors of turmeric and black pepper. Turmeric gives the soup its vibrant color. It contains a compound called curcumin, which has powerful anti-inflammatory and antioxidant properties. Turmeric helps reduce inflammation in the body, supports brain health, and aids in maintaining a healthy weight. This dish does not contain any protein, so be sure to pair it with a source of good quality protein like poultry, red meat, or fish.

Pair sweet potato and courgette soup with:

Roast Chicken Mustard and Almond Cod Chicken Salad  

Lettuce and Avocado Salad

This lettuce and avocado salad is one of my absolute favorites. With only 5 ingredients, it’s easy to make and packed with nutrition. Enjoy this salad as a light lunch alongside a good source of protein. What makes these ingredients so special? Butter or gem lettuce: An underestimated source of nutrients, lettuce provides vitamin K, chlorophyll, folic acid, and vitamin C. The high water content supports hydration, especially in hot weather. Avocado is an excellent source of monounsaturated fat and vitamin E, a powerful antioxidant that helps fight inflammation. Vitamin E is fantastic for heart health, skin health, and fighting signs of aging. Dill and chives add flavor and variety. Eating at least 30 different plant foods a week is associated with better gut health and a diverse gut microbiome (McDonald et al, 2018). Including herbs is a great way to reach this total. Apple cider and olive oil dressing: This flavorful dressing provides more anti-inflammatory fats and gut-friendly probiotics.  

Pair the lettuce and avocado salad with:

Baked Salmon Mustard and Almond Cod Slow-cooked Pulled Spanish Chicken  

Liver Detox Slaw

A crunchy slaw is a surefire way to pep up any meal. Packed with fiber and key nutrients that support liver detox pathways, weight management, and hormone balance, this slaw is delicious for packed lunches, summer picnics, or as a side to one of our mains. As always, our slaw recipe comes with a range of health benefits… Cabbage and Brussels sprouts belong to the Brassica family of vegetables. They provide glucosinolates – compounds known to have anti-inflammatory, antioxidant, and anti-cancer effects. Glucosinolates support the liver detox pathways that process hormones and toxins, making this slaw a great option for any hormonal conditions. Carrots bring fiber and beta carotene, a powerful antioxidant that is converted to vitamin A in the body. Vitamin A is essential for maintaining a healthy gut lining and supporting healthy vision and immunity. Apples are packed with soluble fiber to aid gut health and toxin elimination. Combined with yogurt for protein, this slaw will keep you feeling energized and fuller for longer.

Pair This With:

Chicken Salad Baked Salmon Zucchini Bread

Miso Cod

This miso cod dish is an easy midweek supper packed with protein and minerals. You could also use the same marinade on a whole-boned fish for an impressive dinner party dish! Cod fillets provide good-quality protein and vital nutrients like selenium, iodine, vitamin B6 and B12. Selenium, iodine, and B vitamins are essential for thyroid health and supporting mental well-being, while protein is key to healthy blood sugar regulation. Shiro miso, also called white miso, is made from a blend of fermented rice, barley, and soybeans. It has the mildest flavor of all misos, often described as mellow and nutty. Paired with tamari, a gluten-free soy sauce, it brings plenty of gut-friendly fermented goodness to this dish. Fermented foods support the balance and diversity of your gut microbiome. Here at EBS, we believe gut health is the foundation of whole-body health, and fermented foods like miso and tamari are a key part of the program.

Enjoy Miso Cod with:

Cauliflower Egg Fried Rice Roasted Tenderstem Broccoli Japanese Greens Salad

Chicken Salad

Chicken salad is an easy, quick, and simple dish for any meal. Packed with protein, healthy fats, and antioxidants, you can prep this in advance for weekday lunches or enjoy it at leisure on a weekend picnic. The star ingredients provide: Protein: Chicken and egg are packed with protein to support blood sugar regulation, weight balance, and hormone health. Healthy fats: Avocado and olive oil are great sources of anti-inflammatory monounsaturated fats. Fiber and phytonutrients: Celery, scallions, and avocado bring fiber and powerful plant compounds to support a healthy gut.  

Pair This With:

Zucchini Bread Sweet Potato, Carrot, and Zucchini Soup Coconut And Mixed Seeds Chia Pudding