In a previous post called The Link between Diet and Skin Health I talked about the things that you eat having a direct effect on your skin health and your general wellbeing. I also spoke about the benefits of anti-inflammatory eating. These foods heal your body and they are rich in antioxidants, minerals and essential fatty acids.
We are so busy with our working and home lives, sometimes the last thing you want to do in the evening is cook a meal. We all resort to take-away foods sometimes. With the above in mind, I have put together a post with a few recipe suggestions for creating a quick and easy meal.
Firstly a refresher on anti-inflammatory foods.
1. Green Leafy Vegetables
2. Bok Choy
9. Bone Broth
11. Coconut Oil
12. Chia Seeds
14. Turmeric and
There is also a long list of things to avoid which include alcohol, saturated and trans fatty acids. Simple, refined sugars and carbohydrates are more inflammation-causing culprits. Limiting refined grains is an important factor in an anti-inflammatory diet as well. Whole grains should replace the refined carbohydrates, as truly whole grains are important sources of nutrition.
My husband, my mum and I created this post together and at the end we sat down and ate everything for lunch! I didn't feel too full afterwards, I also didn't feel weighed down.
These recipes are based on the principles of the anti-inflammatory diet and general knowledge around healthy eating. You may notice that there is some sugar in our recipes! We have switched out the refined sugar for brown sugar to make it slightly better, however you can experiment with honey too. The Thai Beef Salad also includes meat. This salad works best with lean beef; but you can substitute it with chicken if you would like. Some tweaks to the dressing and you could also include salmon in this salad.
Pea and Rocket Soup
1 Tablespoon Olive Oil
1 Red Onion, Finely Chopped
700g Frozen Peas
100g Rocket Leaves (Add more for Bite)
3 Cups (750mL) Chicken Stock
Shaved Parmesan to Garnish
Rocket Leaves to Garnish
Serves 4 for Lunch
Heat the oil in a large saucepan over medium heat. Add the onion and cook for 5 minutes, or until soft. Add the peas and rocket, and cook for a further two minutes. Add the stock, bring to the boil, then reduce the heat and simmer for 20 minutes.
Blend until almost smooth. You can leave it in the saucepan and use a stick blender to blend. Or cool slightly and place in a food processor or blender in batches. Heat the soup through again before serving. Garnish to taste with Parmesan and extra rocket.
Adapted from a recipe found in the newspaper.
Thai Beef Salad with Garden Grown Salad Items
(20 Minutes Prep, 5-7 Minutes Cooking Time)
750g Beef Eye Fillet (More or Less if Desired)
1 Carrots Peeled, Spiralised or Julienned
3/4 Big Capsicum Thinly Sliced
1 Telegraph Cucumber, Seeds Removed and Finely Sliced
200g Mixed Lettuce Leaves
1/4 Cup Mint Leaves
1/4 Cup Coriander Leaves
1/4 Cup Torn Basil Leaves
3 Tablespoons Lime Juice
3 Tablespoons Brown Sugar
2 Tablespoons Fish Sauce
1 Tablespoon of Sesame Oil
1 Tablespoon of Water
1 Clove Garlic Crushed
Preheat non-stick griddle pan. Cook beef in the one piece to your liking with the fat on.
Cook once per side. Remove beef, cover with foil and rest for 5 minutes.
After resting remove all fat from the beef and slice thinly.
Make dressing by whisking ingredients in bowl until sugar dissolves. Adjust to taste if needed.
Place half of the salad Ingredients on a platter, then place thinly sliced beef on top.
Cover with the other half of the salad ingredients and the mint, coriander and basil leaves.
Pour dressing over salad when ready to eat.
Recipe adapted from Sunday Life Magazine
Caramel Sauce and Dipping Fruit
1 Cup Greek Yoghurt
2 Tablespoons Brown Sugar
Cut Enough Fruit for Your Guests
(Banana, Apple, Grapes, Kiwi Fruit, Strawberries, Mandarin, Raspberries, Pears)
Serve on a Platter with the Dipping Sauce