🥬 Week of Anti-Inflammatory Dinners | Nourishing Balanced Recipes
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Monday – MISO MUSTARD HONEY SALMON BITES, QUINOA COCONUT (serves 2) Salmon bites – 300g salmon fillets (remove skin) 1 tsp. miso paste 1 tsp. honey 1 tsp. Dijon mustard ¼ tsp. chilli flakes 1 tsp. dried parsley 1-2 garlic cloves 3 tbsp. olive oil 2 tbsp. lime juice 1 tbsp. tamari 1 tpsp. rice mirin Salt & pepper Coconut lentil quinoa – 150g quinoa 70ml coconut milk 70ml water 2 spring onions Salt & pepper Couple sprigs fresh thyme Chard – 200g chard 30ml bone broth 1 tbsp. extra virgin olive oil Salt & pepper Sweet potato of choice
Tuesday – BAKED CHICKEN THIGHS, BONE BROTH RICE, ROASTED VEGETABLES (serves 2) Chicken thighs – 4 chicken thighs 1 tbsp. garlic powder 1 tbsp. onion powder 1 tbsp. dried oregano ½ tsp. smoked paprika ¼ tsp. cayenne 1 tbsp. lemon zest Lemon slices (from lemon used for zest) Extra virgin olive oil Salt & pepper Bone broth rice – 250g rice 350ml water 150ml coconut milk Knob butter 1 tsp. cumin seeds Salt Roasted vegetables – Peppers Asparagus Plantain (garlic powder, thyme, oregano, chilli flakes, smoked paprika, cinnamon, salt, pepper & olive oil)
Wednesday – WILD GARLIC SARDINE LENTIL PASTA (serves 2) 400g cherry tomatoes 200g tinned sardines 150g pasta handful wild garlic 120g cooked beluga or puy lentils 3 garlic cloves 1 shallot or small white onion 1 tbsp. chilli red pesto (add ¼ tsp. chilli flakes for regular red pesto) 1 tbsp. capers (1 tsp. of brine) 20g parmesan (optional) salt & black pepper extra virgin olive oil
Thursday – COCONUT BUTTER BEAN ONE POT (2 – 3 servings) 150g cherry tomatoes 400g butterbeans 1 yellow pepper 200ml coconut milk (add a touch of water if needed to thin out sauce) 3 thyme sprigs 1 white onion 3-4 garlic cloves 1 tsp. cumin seeds ¼ tsp. black mustard seeds 10-12 curry leaves 1 tsp. curry powder ½ tsp. turmeric salt & pepper
Friday – RED LENTIL SWEET POTATO SOUP (serves 2) 150g red lentils 1 medium sweet potato 1–2 carrots 1 medium onion, chopped 1 leek, sliced Handful fresh parsley 1 tbsp. lemon juice 3 cloves garlic 1 tbsp. fresh ginger 1–2 tsp. fresh turmeric 1 tsp. ground cumin 1 tsp. ground coriander 700ml chicken broth (I used 500ml bone broth and 200ml water) extra virgin olive oil salt & black pepper
