Transform any fish, meat, or veggie dish in minutes with this super tasty pesto dish, which is so simple and quick to make.

Pairs well with:

Baked Salmon

Pan-fried Cod With Cherry Tomatoes

Fish and seafood are a cornerstone of the Eat Burn Sleep food lists. And what better way to enjoy them than with our Spicy Tamarind Prawns and Salmon!

As an oily fish, salmon is rich in omega-3 fats, beneficial for heart health, mental well-being, brain function, and tackling inflammation. Each fillet is packed with protein, plus vitamin D and trace minerals like zinc.

Prawns are full of protein too, as well as vitamin B12, selenium, iodine, and zinc – all essential nutrients for energy, thyroid health, and mental well-being.

The spicy tamarind paste gives a flavor kick like no other, making this dish uniquely delicious and one that you’ll come back to time and time again!

Pair the Spicy Tamarind Salmon and Prawns with:

Japanese Greens Salad

Cauliflower Egg Fried Rice

Quinoa Stir Fry

Gazpacho Andaluz

Health-promoting lycopene, found in tomatoes and peppers, is anti-inflammatory, antioxidant, anticancer, cardioprotective, antiplatelet, neuroprotective, and antihypertensive.

The lycopene’s bioavailability is enhanced, when tomatoes are consumed with olive oil, as in this delicious gazpacho. It is also observed that tomatoes grown in a field rather than a greenhouse have even higher levels of lycopene.

This refreshing dish also contains an abundance of vitamins C (healthy bones, skin, immunity, connective tissue, teeth, gums, cholesterol regulating…) and K (blood clotting, healthy lung tissue, bones, skin, gut bacteria synthesis, metabolism…) and a nice dose of potassium (blood pressure, muscle and nerve health, water balance, hormones…) and fiber (healthy gut bacteria, digestion, sugar regulation, bowel health…).

Each ingredient is chosen for its anti-inflammatory properties as well as gut-healthy nutrition, and not forgetting flavor!

Taste the difference in Eat Burn Sleep recipes. Most importantly, feel the difference!

Steak Night gets an instant upgrade with our ribeye steak in rosemary and olive oil marinade.

Good quality protein is an important foundation of the EBS meal plans and ribeye steak is a great choice. I like to marinate steak because it breaks down the tough muscle fibers. You are left with moist tender meat that is easier to chew and digest.

Marinades are a great way to incorporate herbs and spices into your anti-inflammatory diet. Rosemary complements steak very well, and as a herb, it is renowned for its anti-inflammatory, antimicrobial, and antioxidant activity. Studies highlight the impressive benefits of rosemary on mood, memory, pain relief, anxiety, and sleep.

Why not make Steak Night a regular event with this delicious dish?

Pair Ribeye Steak in Rosemary and Olive Oil Marinade With:

Italian Sauteéd Zucchini with Lemon and Mint

Mixed Herbs Salad

Roasted Zucchini, Eggplant, and Sweet Potato Salad

Zucchinis are a wonderful summer vegetable, easy to grow in tubs or a garden. This simple side dish pairs the creamy flavor of sautéed zucchini with lemon and mint for a bright zingy taste. Enjoy it with chicken or fish or as part of a summer garden buffet.

Zucchinis are a type of summer squash. They have a high water content that helps with hydration in hot weather and their vitamin C and carotenes help protect your skin from sun damage. Plus, the beautiful orange flowers are edible too!

Lemons are a great source of vitamin C and the phytochemical, limonene, known to have anti-inflammatory, anticancer, antiviral, and gastroprotective properties. The refreshing taste of lemon pairs well with mint, a herb well-known for soothing bloating and digestive discomfort.

Try this dish today – I’m sure it will soon become a favorite part of your anti-inflammatory meal plan!

Pair Italian Sautéed Zucchini with Lemon and Mint with:

Roast Chicken

Apple Cider Vinegar Chicken

Baked Salmon

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

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!

Pair Meatballs in Tomato Sauce With:

Sauteed Purple Sprouting Broccoli

Roasted Sweet Potato and Garlic

Roasted Zucchini, Eggplant, and Sweet Potato Salad

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

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.

Pair teriyaki squid and prawns with:

Japanese Greens Salad

Lettuce and Avocado Salad

Turmeric Spinach

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