This immune-boosting herbal tea is a simple, soothing infusion designed to support the body during times of stress, fatigue, or seasonal illness. Made with fresh ginger, turmeric, saffron, mint, and lime, it focuses on reducing chronic inflammation, which plays a key role in immune system balance.

Ginger and turmeric are well known for their anti-inflammatory properties and have been used traditionally to support immunity, digestion, and circulation. Chronic inflammation can interfere with normal immune function, so calming inflammatory pathways is an essential foundation for long-term health. Turmeric is particularly valued for its curcumin content, while ginger supports both immune response and gut comfort.

Saffron, although optional, adds potent antioxidant compounds and further anti-inflammatory support. Fresh mint helps soothe the throat and may ease congestion, while lime provides a natural source of vitamin C and brightens the flavour of the infusion.

Because this tea is an infusion rather than a blended drink, it is naturally very low in calories and sugar, making it suitable for those following a blood-sugar-friendly or anti-inflammatory lifestyle. It can be sipped throughout the day and refilled several times, allowing the beneficial plant compounds to continue releasing gently into the water.

This herbal tea fits perfectly within an anti-inflammatory lifestyle, supporting immune resilience, gut health, and overall well-being. It’s an easy, nourishing ritual to add to your daily routine whenever your body needs extra support.

This miso quinoa bowl is a simple, nourishing meal designed to support gut health and reduce chronic inflammation. Naturally gluten-free and dairy-free, it fits clearly within an anti-inflammatory lifestyle and is ideal for anyone looking to stabilise blood sugar levels, improve digestion, and maintain steady energy throughout the day.

Quinoa is a complete plant protein and a valuable source of magnesium, iron, and fibre. Unlike refined grains, it provides slow-release carbohydrates that help prevent blood sugar spikes, which are closely linked to increased inflammation, fatigue, and weight gain. This makes quinoa a reliable foundation for meals when supporting metabolic and hormonal balance.

Miso adds both depth of flavour and functional benefits. As a fermented food, it supports the gut microbiome and immune health while remaining easy to digest when used gently and not overheated. Combined with healthy fats such as olive oil or sesame oil, this bowl supports nutrient absorption and promotes satiety without feeling heavy.

One of the key benefits of this miso quinoa bowl is its simplicity. It relies almost entirely on store-cupboard ingredients, making it an ideal option when fresh produce is limited or time is short. It can be prepared quickly, requires minimal cooking, and works well for lunch or a light dinner.

This miso quinoa dish is a practical, comforting choice for maintaining consistency on an anti-inflammatory diet while keeping meals effortless and satisfying.

This soothing Ginger Tea is a beautifully simple way to reduce inflammation, support digestion, and restore calm to your body. It’s naturally caffeine-free and made only with real, fresh ingredients, the kind your body recognises and thrives on.

Ginger is one of nature’s most powerful anti-inflammatory roots. It helps ease bloating, nausea, and indigestion, while also supporting circulation and immune health. A warm cup can help settle the stomach after meals, calm the nervous system, and boost energy in a gentle, natural way.

Because this tea contains no added sugar or honey, it’s suitable for anyone following an anti-inflammatory or low-sugar lifestyle. You can enjoy it any time of day, in the morning to awaken your system, after lunch to aid digestion, or in the evening as a comforting, caffeine-free drink.

Each batch makes around two servings, and the flavour can be adjusted to your liking, from mild and aromatic to stronger and more energising. Many people find it especially soothing during seasonal transitions or whenever the digestive system needs extra care.

Light, cleansing, and deeply restorative, this Ginger Tea is a reminder that some of the best healing tools are also the simplest.

Pickled Red Onions are a simple, flavourful way to elevate everyday meals while supporting better digestion. Although they are not fully fermented like traditional sauerkraut or kimchi, the pickling process still helps break down the natural fibres, making onions gentler on the gut and easier to enjoy regularly. Their sharp, tangy crunch adds brightness to salads, bowls, roasted vegetables, grilled fish, and wraps, transforming even the simplest dishes into something vibrant and satisfying.

What makes these quick Pickled Red Onions especially appealing is how effortlessly they fit into an anti-inflammatory lifestyle. Instead of relying on heavy sauces or sugary condiments, pickled onions deliver big flavour with minimal effort. The light acidity helps stimulate digestive enzymes, which can support smoother digestion and reduce the discomfort some people feel when eating raw onions. Many find that pickled onions are far more tolerable than fresh ones, especially if they tend to experience bloating or sensitivity.

They are also extremely versatile. A single batch stores well in the fridge and can be added to meals throughout the week, making healthy eating more convenient. Whether you’re building a colourful salad, topping a protein-rich plate, or adding freshness to leftovers, these onions provide an easy way to enhance both taste and nutrition.

Quick pickling brings together convenience, flavour, and gentle digestive support, a simple kitchen staple that pairs beautifully with an anti-inflammatory way of eating. Add them to your weekly routine to bring more brightness, balance, and gut-friendly goodness to your meals.

This Double Chocolate Banana Bread is the perfect blend of rich flavor, nourishing ingredients, and everyday simplicity. Naturally gluten-free, dairy-free, and refined sugar-free, it’s a wholesome treat that fits beautifully into an anti-inflammatory diet without ever feeling restrictive. Whether you’re looking for a healthier bake to enjoy during the week or a family-friendly option that everyone will love, this recipe delivers every time.

Ripe bananas give this loaf natural sweetness and moisture, meaning you can skip heavy sugars and still enjoy a soft, tender texture. Combined with antioxidant-rich cocoa and high-quality dark chocolate, this banana bread offers a delicious way to enjoy chocolate while still supporting your well-being.

Because it’s free from gluten, dairy, and refined sugar, this recipe is ideal for anyone following an anti-inflammatory lifestyle or simply looking to reduce processed ingredients. It’s also an excellent option for families.  Children love the chocolatey flavor, and adults appreciate the nutrient-dense ingredients and gentle sweetness. It works perfectly as a breakfast on the go, a lunchbox addition, or a satisfying afternoon snack with a cup of tea.

If you enjoy baking but want something that supports digestion, energy, and overall health, this Double Chocolate Banana Bread is a fantastic choice. It’s easy to prepare, freezes well, and brings together simple ingredients that taste indulgent while nourishing your body.

This recipe proves that anti-inflammatory eating can be both delicious and accessible. A healthier chocolate treat you’ll want to make again and again.

These Baked Eggplant Slices are a simple, nourishing side dish that supports digestive health and helps lower chronic inflammation. Eggplants are naturally rich in fibre and antioxidants, which support a healthier gut microbiome and steadier blood sugar levels, two factors closely linked to inflammation. When baked rather than fried, eggplant becomes a light, anti-inflammatory option that fits beautifully into everyday meals and supports long-term well-being.

The roasting process of this recipe brings out the eggplant’s natural sweetness while maintaining its nutrient density and gentle, soothing texture that is kind to the digestive system.

Baked Eggplant Slices pair well with almost anything, from fish, poultry, salads, grain-free bowls, or Mediterranean-inspired dishes. They can also be enjoyed as a snack with tahini, hummus, or yogurt-free dips. For those looking to reduce chronic inflammation or follow an anti-inflammatory lifestyle, eggplant is an excellent way to increase vegetable diversity and nutrient intake without overcomplicating meals.

This dish is also ideal for meal prepping. Once cooled, the slices store well in the fridge and can be reheated or added cold to salads and wraps. Whether you’re aiming to improve gut health, support weight management, or simply enjoy more wholesome vegetables, Baked Eggplant Slices are a delicious and effortless addition to your weekly routine.

This Melt-In-The-Mouth Chicken is a comforting, nourishing dish that delivers both flavour and function. This slow-cooked recipe produces tender chicken that falls apart with every bite, packed with protein, minerals, and anti-inflammatory goodness to support your body’s natural healing processes.

Slow cooking makes this chicken not only delicious but also highly digestible. The gentle cooking method breaks down proteins and connective tissues, making nutrients easier to absorb and soothing the gut. This is especially beneficial after illness, injury, or surgery, when the body needs nourishment without strain on the digestive system.

Yalda often recommends dishes like this Melt-In-The-Mouth Chicken during recovery periods. In fact, she created similar recipes when her son was healing from a fracture, using slow-cooked meals rich in protein and collagen-building nutrients to support tissue repair and bone strength. The result? Balanced energy, improved digestion, and faster recovery, all while enjoying a wholesome, satisfying meal.

If you’re recovering from an injury or surgery, or want to strengthen your body from within, this recipe is ideal. You can find more guidance inside the Injury & Surgery Recovery Personalized Advice section on the Eat Burn Sleep platform, where Yalda shares the key lifestyle principles that enhance the body’s repair process.

Whether you serve this Melt-In-The-Mouth Chicken with roasted vegetables, cauliflower mash, or a light salad, it’s a perfect example of how food can be both deeply healing and delicious, supporting your gut, reducing inflammation, and helping your body rebuild stronger than before.

If you’re looking for a simple yet vibrant dish packed with flavor, Marinated Mexican Chicken is a perfect choice. This recipe combines zesty spices, fresh citrus, and aromatic herbs to create tender, juicy chicken that’s full of Mexican-inspired taste. It’s versatile enough for weeknight dinners, family gatherings, or meal prepping for the week ahead.

The secret to this dish is in the marinade. Allowing the chicken to rest in a blend of spices and citrus not only locks in flavor but also keeps it moist and succulent. For best results, marinate the chicken for at least 3–4 hours, or overnight for maximum flavor infusion. Once baked, the chicken comes out golden, juicy, and bursting with a delicious smoky, tangy profile.

This recipe is different from our Slow Cooker Mexican Chicken, which is gently cooked in a rich, tomato-infused sauce for a softer, shredded texture and deeper, stew-like flavor. By contrast, Marinated Mexican Chicken delivers a fresh, bright, and lightly charred taste with firmer pieces of meat that hold their shape beautifully when baked. Both dishes showcase bold Mexican-inspired spices but offer completely different mealtime experiences.

Lean chicken provides high-quality protein to support energy and repair, while the herbs and spices deliver antioxidants and nutrients that promote overall wellness. Whichever version you choose, both recipes bring authentic flavors and health benefits to your table.

This light and satisfying Zucchini and Leek Tortilla is a simple Mediterranean-inspired dish that’s perfect for any meal of the day. Combining protein-rich eggs with tender, gently sautéed vegetables, it delivers the ideal balance of flavour, nourishment, and ease. The sweetness of the leeks pairs beautifully with the freshness of zucchini, creating a soft, melt-in-the-mouth texture in every bite.

You can prepare the zucchini and leeks in advance, making this recipe an excellent option for quick weekday lunches or effortless dinners. If you’ve already made the Zucchini and Leek Stir-Fry, you can use the leftovers directly for this tortilla. It’s a smart way to minimise waste while keeping mealtime delicious and nutrient-dense.

Eggs provide high-quality protein, healthy fats, and essential nutrients like choline and B vitamins that support brain and hormone health. Leeks and zucchini are both rich in fibre, antioxidants, and anti-inflammatory compounds, supporting digestion and long-term wellbeing.

Cooked gently over low heat, this tortilla becomes wonderfully fluffy inside and lightly golden on the outside. Serve it warm or at room temperature with a crisp salad, roasted vegetables, or a dollop of homemade tomato relish.

This wholesome, versatile recipe proves that eating well can be effortless, full of flavour, colour, and nourishment.

This Invisible Apple Cake, known in French as Gâteau Invisible aux Pommes, is a light, elegant dessert that celebrates the natural sweetness of apples. Thinly sliced layers of fruit are gently folded into a delicate, lightly spiced batter, creating a beautiful, custard-like texture that melts in your mouth.

Unlike traditional cakes, the apples are the true star here, making up most of the batter for a dessert that’s both wholesome and satisfying. It’s made without refined sugar or heavy butter, using simple, anti-inflammatory ingredients that fit perfectly into a balanced lifestyle. Each bite delivers fibre, vitamin C, and natural sweetness, helping to keep blood sugar stable while satisfying your sweet craving.

This French-inspired recipe looks impressive but is surprisingly easy to make. You can serve it slightly warm with a dusting of cinnamon or enjoy it chilled from the fridge for a refreshing, light finish after any meal.

The Invisible Apple Cake pairs beautifully with herbal tea or coffee and makes a wonderful addition to gatherings or weekend brunches. Elegant, naturally sweet, and gently spiced, it’s a perfect reminder that healthy eating can still be indulgent and full of pleasure.

This simple yet flavourful Zucchini and Leek Stir-Fry is a versatile dish that brings freshness, colour, and nourishment to your plate. Lightly sautéed in olive oil, the combination of tender zucchini and sweet leeks creates a naturally delicious balance that’s both comforting and energising. It’s quick to prepare, anti-inflammatory, and full of essential nutrients that support long-term health.

The simplicity of this recipe allows the ingredients to shine. Zucchini adds fibre, vitamin C, and potassium, while leeks provide prebiotics, antioxidants, and a gentle sweetness that enhances any meal. Together, they promote digestion, stable energy, and overall well-being.

This stir-fry makes an excellent base for many meals. Pair it with grilled fish or chicken, or mix it into eggs for a hearty breakfast. It also works beautifully as a side dish, offering vibrant flavour without heaviness.

Cooking the vegetables gently over medium heat ensures they stay soft but not mushy, preserving both their nutrients and natural sweetness. A dash of olive oil and a touch of sea salt complete this quick, wholesome dish.

Perfect for busy days, this Zucchini and Leek Stir-Fry proves that simple, real-food cooking can be both delicious and deeply nourishing.

This Tomato and Cumin Lentils dish is a wholesome, flavour-packed recipe that combines the richness of tomatoes with the warmth of cumin and paprika. Lentils are one of the most versatile and nutritious plant-based proteins, offering essential amino acids, iron, folate, and B vitamins that are key for maintaining energy and supporting healthy aging. With garlic, onion, and olive oil, this dish brings together simple ingredients in a way that is both hearty and deeply satisfying.

Protein is especially important as we age, helping to preserve muscle mass, support bone strength, and maintain overall vitality. Lentils are a fantastic choice for those following a plant-based or vegetarian lifestyle, delivering protein and fibre in a budget-friendly, easy-to-cook form. Paired with antioxidant-rich tomatoes and cumin, this recipe offers an aromatic and nourishing option for family meals or weekly meal prep.

This recipe can be enjoyed as a standalone vegetarian main, a filling side, or served with quinoa, rice, or roasted vegetables for extra balance. Quick to prepare and made with pantry staples, it’s ideal for busy weeknights.

On the Eat Burn Sleep platform, members will also find Expert Advice tailored to many needs, including a Vegetarian Plan. This is particularly helpful for those who choose vegetarianism for religious reasons or cultural beliefs, ensuring they can still follow an anti-inflammatory lifestyle with confidence.

Please note: this recipe is not recommended for individuals with IBS or IBD, as lentils can cause bloating or digestive discomfort. However, if you tolerate legumes well, especially as part of a vegetarian or plant-based diet, this stew is a deeply satisfying and nutritious option your whole family will enjoy.

Looking for more vegetarian dishes? Check out our Butter Bean and Tomato Stew.