Meal Type: Lunch + Dinner

Cod and Sweet Potato Traybake

Good quality protein is a mainstay of the anti-inflammatory meal plans at EBS. Protein is essential for blood-sugar management, immune health, muscle building, and hormone balance – every aspect of good health relies on protein. This Cod and Sweet Potato Traybake combines high-quality protein from cod and almonds with antioxidant-rich vegetables and olive oil. Cod is a wonderful source of selenium, vitamin B12, and vitamin B6. Selenium is a potent antioxidant mineral often lacking in our modern diets. We need selenium to protect cells against inflammatory damage, and also for optimum thyroid function. Sweet potato is rich in beta-carotene, the antioxidant that gives its flesh such a strong orange color. Beta-carotene is converted into vitamin A in the body and plays an important role in immune function, healthy vision, and skin health. Tenderstem broccoli complements the uplifting flavor of the sweet potato and provides glucosinolates – key compounds for detoxification pathways in the liver. Tomatoes provide another antioxidant – lycopene – and bring a juicy sweetness to this easy traybake recipe.

Enjoy this with:

Kale, Apple, and Pecan Salad A slice of Seed Bread on the side And Summer Pudding for dessert

Slow Cooker: Tomato and Mushroom Oxtail Stew

This Slow Cooker Tomato & Mushroom Oxtail Stew is a deeply nourishing dish that brings both comfort and powerful nutritional benefits. Slow cooking is key here, not just for flavor, but for digestion. Cooking food gently over several hours helps to break down fibers and connective tissues, making the dish easier on the gut and allowing nutrients to be more readily absorbed. This method also supports those with sensitive digestion, as the ingredients become softer and more bioavailable.

Oxtail is particularly valuable from a nutritional perspective. Rich in collagen and gelatin, it supports gut health, joint function, and skin integrity. As it slowly cooks, these compounds are released into the stew, creating a naturally rich broth that helps soothe and repair the digestive lining. Oxtail is also a great source of protein, iron, zinc, and B vitamins, all of which play an important role in energy production, immune support, and overall vitality.

This dish is ideal for those following an anti-inflammatory lifestyle, as slow cooking preserves nutrients while enhancing flavour without the need for processed ingredients. The result is a warming, satisfying meal that supports blood sugar balance and keeps you fuller for longer.

Perfect for batch cooking, this stew can be enjoyed over several days, making it both practical and deeply supportive for long-term health and wellbeing.

You might like to pair this dish with:

Roasted Zucchini, Eggplant, and Sweet Potato Salad 

Roasted Tenderstem Broccoli

Quinoa Stir Fry

Sweet Potato Mash

Mushroom, Leek and Quinoa Stir Fry

This super simple mushroom and leek stir fry makes for a tasty side dish or omelet filling.

Packed with B vitamins and fiber, mushrooms support energy and a healthy gut microbiome. They also contain beta-glucans, a plant chemical that has anti-cancer actions.

Leeks provide fiber and quercetin – a powerful anti-inflammatory nutrient. As always, I recommend you use olive oil to cook this mushroom and leek stir fry so that you benefit from healthy, anti-inflammatory fats.

You can increase the protein and fiber content even more by adding cooked quinoa just before you serve. Quinoa is a Green List food, just like mushrooms and leeks.

This recipe pairs well with:

Mustard and Almond Cod

Slow-cooker Pulled Spanish Chicken

Sesame and Sumac Lamb Chops

Mushroom and Leek Stir Fry

This super simple mushroom and leek stir fry makes for a tasty side dish or omelet filling.

Packed with B vitamins and fiber, mushrooms support energy and a healthy gut microbiome. They also contain beta-glucans, a plant chemical that has anti-cancer actions.

Leeks provide fiber and quercetin – a powerful anti-inflammatory nutrient. As always, I recommend you use olive oil to cook this mushroom and leek stir fry so that you benefit from healthy, anti-inflammatory fats.

You can increase the protein and fiber content even more by adding cooked quinoa just before you serve. Quinoa is a Green List food, just like mushrooms and leeks.

This recipe pairs well with:

Mustard and Almond Cod

Slow-cooker Pulled Spanish Chicken

Sesame and Sumac Lamb Chops

Roasted Tenderstem Broccoli

Roasted Tenderstem Broccoli is a simple yet delicious side dish that’s packed with flavor and nutritional benefits. This quick and easy recipe delivers a perfect balance of crispiness and tenderness, making it an ideal accompaniment to a wide variety of meals. Whether you’re looking for a healthy dinner side or a nutrient-rich snack, this oven-roasted vegetable dish is a go-to option that fits seamlessly into anti-inflammatory, gluten-free, and dairy-free lifestyles.

Tenderstem broccoli, a hybrid of broccoli and Chinese kale, is celebrated for its mild flavor, soft stalks, and impressive nutritional profile. It’s a fantastic source of vitamins C and A, both of which play key roles in supporting the immune system and promoting healthy skin. It’s also rich in folate, fiber, and antioxidants like sulforaphane, which has been widely studied for its anti-inflammatory and potential cancer-fighting properties.

This roasted broccoli dish is enhanced with a drizzle of olive oil and a sprinkle of sea salt and garlic, bringing out its natural sweetness and adding depth to the flavor. Roasting vegetables is a great cooking method because it preserves nutrients while intensifying taste through caramelization. In just 20 minutes in the oven, Tenderstem broccoli transforms into a golden, slightly crispy, and incredibly satisfying side dish.

Perfect for meal prep, dinner parties, or quick weeknight meals, Roasted Tenderstem Broccoli pairs well with fish, poultry, grain bowls, or plant-based mains. It’s also a great addition to salads, pasta dishes, or wraps. For extra flavor, add a squeeze of lemon, a sprinkle of chili flakes, or a shaving of dairy-free cheese substitute.

This dish is not only delicious but also supports a gut-healthy, anti-inflammatory lifestyle. It’s gluten-free, dairy-free, and full of goodness, making it a staple on the Eat Burn Sleep platform. Try this easy oven-baked recipe and discover how such a simple vegetable can elevate your meals and your health.

Sweet Potato, Carrot & Zucchini Soup

This Sweet Potato, Carrot & Zucchini Soup is a comforting and nutrient-rich meal that’s both satisfying and supportive of a healthy, anti-inflammatory lifestyle. This particular version blends sweet potato with carrot and zucchini, creating a creamy, flavorful soup that’s naturally gluten-free, dairy-free, and free from refined sugars. It’s the perfect option for lunch, dinner, or even a warming snack, and it’s suitable for meal prepping ahead of busy weeks.

Sweet potato is the star of this soup for good reason. It’s a great source of complex carbohydrates—often referred to as “good carbs”—that provide long-lasting energy without spiking blood sugar levels. Rich in fiber, vitamins A and C, and antioxidants, sweet potatoes support gut health, immunity, skin, and vision, while also helping to reduce inflammation in the body. Their natural sweetness makes them ideal for soup, offering both flavor and nourishment in every spoonful.

Carrots add another layer of nutrition and subtle sweetness, supplying beta-carotene and potassium, while zucchini brings in a light, fresh note and is known for its hydrating and gut-friendly properties. Together, these vegetables create a well-balanced, creamy sweet potato soup that’s easy to digest and soothing on the system.

This Sweet Potato Soup is made without dairy, relying instead on the natural creaminess of the vegetables and a blend of herbs and spices to create depth and warmth. You can enjoy it as is or add your favorite toppings like pumpkin seeds, fresh herbs, or a swirl of coconut cream for an extra indulgent touch.

Perfect for anyone following an anti-inflammatory diet, this soup is ideal for anyone looking to increase their intake of vegetables while still enjoying rich, satisfying meals. It also freezes well, making it a smart batch-cook option.

Try this Sweet Potato Soup as part of your weekly routine and experience how delicious healthy eating can be. It’s a feel-good dish that supports your body and your taste buds, all in one nourishing bowl.

Roast Chicken

A perfectly roasted chicken is a classic comfort food that never goes out of style. Not only is it a wholesome and satisfying meal, but it also offers incredible versatility, especially when it comes to leftovers. This simple yet flavorful roast chicken recipe is ideal for a nourishing family dinner and works brilliantly for meal prep throughout the week.

Slow-roasted to perfection, this chicken is juicy on the inside with a golden, crispy skin on the outside. One of the best parts of this dish is the way the carrots, roasted right alongside the chicken, absorb all the savory juices. This infuses them with incredible flavor while retaining their natural sweetness and delivering a healthy dose of fiber, beta-carotene, and antioxidants. These tender, juice-soaked carrots turn into a side dish that’s just as memorable as the main course.

Roast chicken is naturally high in protein, making it a wonderful choice for those focused on muscle maintenance, satiety, and balanced blood sugar levels. Cooking the whole bird not only enhances flavor but also helps keep the meat moist and tender, thanks to the skin and bones. It’s an easy, nutrient-dense way to feed the whole family while keeping your anti-inflammatory goals in check.

One of the best things about roast chicken is the leftovers. From sandwiches and salads to soups and stir-fries, the options are endless. You can shred the remaining meat for quick, high-protein lunches or repurpose it into a comforting chicken broth using the bones, making this a zero-waste, budget-friendly option.

This roast chicken recipe is naturally gluten-free and made with clean, whole ingredients—no refined oils or artificial additives. The herbs, spices, and natural fats used in roasting contribute to both flavor and inflammation-fighting benefits.

Whether you’re making it for Sunday lunch or prepping your meals for the week, this roast chicken is a delicious, nutrient-packed addition to any anti-inflammatory meal plan. Make it once and enjoy the benefits for days to come.

High Protein Low Fat Chives Dressing

This High Protein Low Fat Chives Dressing is a flavorful, healthy addition to any salad or dish that needs a burst of fresh taste without the added calories. Made with a blend of lean ingredients, this dressing is perfect for those seeking to boost their protein intake while keeping fat content to a minimum. Rich in chives, known for their subtle onion-like flavor, this dressing is both savory and refreshing, making it a versatile choice for various dishes. Chives are a type of herb that belongs to the Allium family, which also includes onions, garlic, and leeks. Scientifically known as Allium schoenoprasum, chives are characterized by their slender, green stalks and mild onion-like flavor. They are commonly used as a culinary herb to add a subtle and fresh taste to a variety of dishes. Health Benefits of Chives:

  1. Rich in Nutrients: Chives are low in calories but rich in essential nutrients such as vitamins A and C, potassium, and calcium. They also contain small amounts of folate, vitamin K, and various antioxidants.
  2. Antioxidant Properties: Chives contain antioxidants, including allicin, which may help neutralize harmful free radicals in the body. Antioxidants play a role in reducing oxidative stress and inflammation. You can also try our Turmeric Spinach recipe.
  3. Potential Anti-Cancer Properties: Some studies suggest that the compounds found in chives, particularly organosulfur compounds, may have potential anti-cancer properties. These compounds have been studied for their ability to inhibit the growth of cancer cells.
  4. Heart Health: The presence of allicin in chives may contribute to heart health by helping to lower cholesterol levels and blood pressure. However, more research is needed in this area.
  5. Immune System Support: Chives contain vitamin C, which is known to boost the immune system. Adequate vitamin C intake is important for maintaining a healthy immune response.
  6. Digestive Health: Chives may aid in digestion due to their mild diuretic properties and the presence of fiber. They can contribute to a healthy digestive system.
  7. Bone Health: Chives contain vitamin K, which is essential for bone health as it helps in the proper utilization of calcium in the body.
  8. Anti-Bacterial Properties: The compounds in chives, including allicin, exhibit antibacterial properties that may help combat certain bacteria.

It’s important to note that while chives can be a nutritious addition to a balanced diet, they are typically consumed in small quantities, so their individual impact on health may be modest. As with any herb or supplement, it’s advisable to incorporate them as part of a diverse and healthy diet rather than relying on them as a sole source of nutrients. If you have specific health concerns or conditions, it’s recommended to consult with a healthcare professional for personalized advice.

Sautéed Purple Sprouting Broccoli

“Sprouting broccoli” typically refers to a variety of broccoli that is specifically cultivated for its tender and flavorful immature shoots or buds, commonly known as broccoli sprouts. These sprouts are harvested before the plant matures into a full-sized broccoli head. Sprouting broccoli is prized for its delicate and mild taste compared to mature broccoli.

The cultivation of SB involves allowing the broccoli plant to produce these early shoots, which are typically rich in nutrients. Broccoli sprouts are known for being a concentrated source of various vitamins, minerals, and antioxidants, including sulforaphane, a compound with potential health benefits, such as anti-inflammatory and anti-cancer properties.

The cultivation and consumption of sprouting broccoli have gained popularity due to its nutritional density and versatility in culinary applications. These tender shoots can be used in a variety of dishes, adding a fresh and vibrant element to salads, sandwiches, wraps, stir-fries, and more.

Growing sprouting broccoli from seeds is a rewarding venture that requires attention to timing and care. To start, choose the best varieties of seeds suited for your region and desired harvest times. Begin the process in the early days of fall or late winter, depending on your local climate. In your kitchen, use a clean jar with a mesh lid to sprout the seeds. Place a few seeds in the jar, add water, and let them soak for a specific time, usually overnight. Rinse the seeds and drain the water to kickstart the sprouting process. Throughout the sprouting period, which can take three days or more, regularly rinse the seeds with clean water. Once the sprouts reach a suitable size, transfer them to the garden or a suitable growing container, ensuring they receive adequate sunlight. The purple or green sprouting broccoli plants will continue to grow, and with proper care, you can expect multiple harvests. This method, when done well, produces fresh and organic sprouting broccoli that is not only a delicious addition to your meals but also a valuable source of nutrition.

A green Winter

This recipe is perfect for winter as it harnesses the resilience of sprouting plants. Even in the colder months, these robust plants will grow and thrive, offering a burst of vibrant purple hues in your jar as they sprout. The winter season provides an ideal environment for the sprouting process, making it a fitting and enjoyable activity during this time of the year.

Roasted Zucchini, Eggplant and Sweet Potato Salad

Looking for Zucchini recipes? This Roasted Zucchini, Eggplant & Sweet Potato Salad is a vibrant and flavorful dish that’s perfect as a light lunch or a side at dinner. Roasting the vegetables brings out their natural sweetness and enhances their rich flavors, while the combination of zucchini, eggplant, and sweet potatoes provides a variety of textures and nutrients.

The zucchini recipe adds a mild, refreshing flavor, while the eggplant provides a slightly smoky depth, and the sweet potato offers a sweet, comforting taste that balances the savory vegetables perfectly. These ingredients are all roasted until tender, creating a deliciously caramelized exterior while maintaining their soft, creamy interior.

Not only is this salad bursting with flavor, but it’s also packed with health benefits. Sweet potatoes are an excellent source of complex carbohydrates, fiber, and vitamins A and C, which support immune function and skin health. Zucchini is rich in antioxidants like vitamin C, which help fight inflammation, and eggplant contains anthocyanins, which have antioxidant and anti-inflammatory properties.

Zucchini (Cucurbita pepo) is not only a versatile and low-calorie vegetable but also a valuable source of antioxidants, contributing to its health-promoting properties. Scientific studies have highlighted its rich composition of bioactive compounds, including lutein, β-carotene, zeaxanthin, and dehydroascorbic acid, which are known for their antioxidant activities. These compounds play a significant role in neutralizing free radicals, thereby reducing oxidative stress and potentially lowering the risk of chronic diseases. Martínez-Valdivieso et al, 2017.

This Roasted Zucchini, Eggplant & Sweet Potato Salad is also incredibly versatile. It can be enjoyed warm right out of the oven or chilled for a refreshing meal on a hot day. It’s a great option for anyone following a plant-based, anti-inflammatory, or gluten-free diet, making it an ideal choice for a variety of dietary preferences.

Whether you’re enjoying it on its own or serving it as a side dish to complement your main course, this salad is a simple and nourishing addition to your meal plan that’s packed with delicious flavors and nutrients.

Chicken Bone Broth

If you’ve prepared our Immune Boosting Chicken Soup, chances are you have leftover chicken bones. Instead of discarding them, this recipe shows you a simple, nourishing way to put them to good use. Making chicken bone broth is one of the most economical and nutrient-dense habits you can build into your kitchen routine.

While bone broth may be trending now, it’s far from new. Its origins date back over 2,500 years, where it was used in Chinese medicine to support kidney health, digestion, and overall vitality. Since then, bone broth has been valued across cultures, from traditional European kitchens to Asian healing practices, for both its culinary depth and restorative properties.

So what’s the difference between stock and bone broth? Stock is typically simmered for a shorter time and is made mainly for flavour. Bone broth, on the other hand, is simmered gently for much longer. This recipe takes 6 to 8 hours on low heat, allowing minerals, amino acids, and collagen to slowly extract from the bones. A longer cooking process gives bone broth its richer body and potential digestive and immune-supporting benefits.

Chicken bone broth is naturally warming, easy to digest, and deeply nourishing. It can be sipped on its own, used as a base for soups and stews, or added to grains and vegetables. Gentle, slow simmering is key, bringing the broth to a light simmer and keeping the heat low helps preserve nutrients while creating a deeply flavoured, versatile staple that supports everyday health.

Mustard and Almond Cod

If you’re searching for a quick, healthy dinner that doesn’t sacrifice flavor, this Mustard and Almond Cod is the perfect choice. Featuring tender, flaky cod fillets topped with a golden crust of flaked almonds and tangy mustard, this dish brings together bold taste and satisfying texture in every bite. Baking the cod ensures a moist and delicate result, while the almond topping adds a nutty crunch that complements the mild flavor of the fish beautifully. It’s a high-protein, low-carb option that fits into a variety of dietary needs, from gluten-free to keto-friendly.

What really sets this recipe apart is the balance between the richness of the fish and the freshness of the roasted vegetables. Asparagus and cherry tomatoes are roasted alongside the cod, bringing out their natural sweetness and creating a colorful, vibrant plate. The asparagus adds a crisp, earthy note, while the cherry tomatoes burst with juiciness. These two vegetables not only complement the flavors of the fish but also bring valuable nutrients and fiber to the meal. You can easily swap in other seasonal vegetables like zucchini, bell peppers, or green beans to suit your taste or use up what you have on hand.

This mustard and almond-crusted cod is ideal for busy weeknights when you want something wholesome but don’t want to spend hours in the kitchen. It’s simple enough for everyday cooking, yet elegant enough for entertaining. Serve it with a wedge of lemon or a sprinkle of fresh herbs to elevate the dish even further. Whether you’re cooking for one or feeding the family, this flavorful cod recipe with flaked almonds, roasted asparagus, and cherry tomatoes is a delicious, nourishing option you’ll return to again and again.