Anti-inflammatory Recipes for Cancer and Autoimmune

PROBIOTIC COOKED APPLES

Cooked and cooled green apples are an excellent source of prebiotics, feeding the good gut bugs.

You can serve with natural or coconut yoghurt and a sprinkle of crushed nuts, on top of your muesli, or make into an easy crumble for dessert.

Ingredients:

5 green apples (peeled, cored and

chopped) in cubes

2 tsp of flax meal

1 tsp of cinnamon

3 Tbsp of water

1 tsp of pure maple syrup (optional)

Method:

1. Peel and chop green apples into small pieces

2. Place in a pot with all other ingredients and stir

3. Cook on medium heat with lid on for around 10 mins or until apples are cooked to your liking

4. Stir occasionally and add extra water if needed

5. Store in a glass jar in the fridge for up to 5 days

ANTIOXIDANT BERRY JAM

Berries are an excellent source of antioxidants, which have been proven to have beneficial effects for cancer and other chronic diseases. Try to source organic berries (frozen are the easiest), as berries are heavily sprayed during their growth.

Ingredients:

1 bag of organic mixed berries

1 bag of organic frozen blueberries

2 tsp of pure maple syrup

2 Tbsp of chia seeds

1 tsp pure vanilla essence (optional)

Method:

1. Place all ingredients in a pan, stir and simmer with lid off until berries have broken down, and have a thick consistency.

2. Place into a glass jar with a lid and store in the fridge for up to a week.

3. Use on top of yoghurt, granola, muesli, healthy pancakes, or on GF toast with a dollop of yoghurt and a sprinkle of cinnamon on top.

CHOC PEANUT BUTTER SMOOTHIE

Freeze zucchini, cauliflower and spinach to always have available to throw in any smoothie. You can also buy organic frozen cauli, spinach or kale to save time. This smoothie is a sample, but you can throw in anything you like as per the smoothie cheat sheet I sent you.

Ingredients:

1⁄2 cup of plant-based milk such as almond or soy

1⁄2 cup of coconut water

1 Tbsp of cocao (NOT COCOA) powder (source organic - ‘Red tractor’ or ‘Raw food factory’ brands are great)

1 Tbsp of natural peanut butter

1⁄2 date or a few slices of banana

a few chunks of frozen vegetables such as cauliflower, zucchini or spinach

1 tsp each of chia, hemp and sunflower seeds

2 Tbsp of raw cashew nuts

Method:

1. Place your milk along with the coconut water in a blender

2. Add all other ingredients and whizz until smooth. Process well to avoid lumps

CHICKEN QUINOA BOWL

Ingredients:

2 chicken breast (grilled or pan-seared)

a few shakes of dried oregano per breast

a few shakes of garlic powder per breast

sea salt and pepper

1/2 cup quinoa (uncooked)

1/4 cup black beans or lentils (canned,

drained & rinsed) - leave out if too much for

your gut

4 cups mixed greens (spinach, kale, rocket,

coriander)

4 cherry tomato’s halved

1/2 sliced avocado

Dressing:

2 tbsp tahini

1 tbsp lemon juice

Salt & pepper, to taste

1 Tbsp of olive oil

Method:

1. Slice chicken breast into smaller portions and place between two pieces of baking paper to bash out to tenderise.

2. Season with oregano, garlic powder and a little salt and pepper

3. Cook quinoa according to package instructions and set aside.

4. Grill or pan-fry the chicken in a little olive oil or ghee in the pan, and once cooked through, slice it into strips.

5. Assemble the bowl by layering mixed greens, quinoa, black beans or lentils, cherry tomatos, avocado, and chicken.

6. Whisk tahini with lemon juice and olive oil, season with salt and pepper, and drizzle over the top.

CHICKEN WITH ROAST VEGETABLES

Turmeric is a great anti-inflammatory spice. Pairing it with black pepper makes it much more bioavailable to the body. You can really use any spice on the vegetables, and massage them with your hands to coat them properly before cooking

Ingredients:

2 chicken breast (grilled or pan-seared)

Variety of cruciferous vegetables (cauliflower, broccoli, brussel sprouts)

1 tsp turmeric, salt and black pepper to taste

1 tsp cumin powder

1 tsp each garlic powder and onion powder

1 lemon (chopped into wedges)

Olive oil (for cooking chicken and to drizzle onto vegetables.

Sprinkle of hemp seeds

Avocado dressing:

1/2 ripe avocado

Juice of 1⁄2 lemon

1 Tbsp of olive oil

1⁄4 cup water

1⁄4 teaspoon salt

Method:

1. Prepare chicken as per above recipe by bashing out in between two pieces of baking paper, and marinade with tamari, olive oil, lemon juice, garlic and a herb of choice. Preferably marinate for at least 1⁄2 hr before cooking

2. Panfry the chicken with a little olive oil until cooked through

3. Chop the vegetables into bite-sized pieces and place them along with the lemon wedges onto a baking tray lined with baking paper.

4. Drizzle the vegetables with olive oil. Season with the garlic powder, onion powder, cumin, turmeric, and black pepper.

5. Massage with hands to coat vegetables properly

6. Cook for 30 mins in a 180 °C oven or until to your liking. When cooked, squeeze the roast lemon wedges over the vegetables and discard skin

7. Blend all avocado dressing ingredients

8. Plate up, drizzle with the avocado dressing, and sprinkle over hemp seeds

SALMON WITH SWEET POTATO MASH AND BROCCOLI

If you wish to marinate the salmon before cooking - 1 tablespoon of tamari, 1 tablespoon of coconut aminos, 1 Tbsp of lemon juice, 1 tsp of grated ginger, and a drizzle of pure maple syrup or honey. For extra greens, add chopped or dried herb of choice (fresh coriander, parsley or chives work well)

Nutritional yeast can be found in most supermarkets in the health food aisle. It is a great source of B12, and gives a lovely ‘cheesy’ flavour to dishes. It can be sprinkled on top of any meal or added to sauces.

Ingredients:

2 salmon fillets

1 orange sweet potato

1 head of broccoli (cut into florets)

1 Tbsp nutritional yeast

1 Tbsp of almond butter (optional)

1⁄2 tsp of garlic powder

salt and pepper to taste

Olive oil (for cooking salmon)

Sprinkle of sesame seeds

1⁄2 lemon

Method:

1. Marinade your salmon as per below if desired. Heat pan with oil and once hot, add your salmon skin side down.

2. Cook until skin is brown and crispy and then flip and cook to desired consistency.

3. Steam the sweet potato and broccoli, placing the broccoli on top, so it can be taken out once bright green (around 5 mins)

4. Continue to steam sweet potato until very soft.

5. Dress the broccoli with a little sesame oil and sesame seeds and season if desired.

6. Place sweet potato in food processor along with garlic powder, nutritional yeast, salt and pepper, and almond butter if using. Add a dash of chosen milk if needed. Alternatively mash with a fork and muddle all ingredients together

SALMON BUDDA BOWL

Edamame beans are found in the freezer section of the supermarket. They are high in protein, fibre and micronutrients. Ensure you buy the already shelled version for ease of cooking.

For a quicker version, leave out the guacamole dressing and simply dress with olive oil, lemon or lime juice, and garlic.

Ingredients:

2 salmon fillets (marinate as per above

recipe) Choose fatter fillets if possible

1 cup of brown rice (uncooked)

1/2 cup edamame beans

1 sliced lebanese cucumber

1⁄4 purple cabbage (sliced thin)

salt and pepper to taste

Olive oil (for cooking salmon)

Sprinkle of seeds of choice

Guacamole dressing:

1⁄2 avocado

squeeze of lime or lemon

chopped coriander or parsley

a few shakes of garlic powder

1⁄2 Tbsp olive oil

salt to taste

Method:

1. Cut salmon into bite-sized pieces and marinate for at least 1⁄2 hr

2. Cook salmon bites in a pan for around 1.5-2 mins each side

3. Cook brown rice as per packet instructions and throw in edaname beans for last 5

4. mins. Drain and season if desired

5. Assemble the bowl with salmon, rice, edamame beans, purple cabbage and

6. cucumber, and dollop on the guacamole

7. Sprinkle over chosen seeds when serving

KALE AND BROWN RICE SALAD

Massaging the greens when you make any salad will allow your body to digest them more easily. It also allows you to eat more greens rather than feeling like you are chewing through bucket loads!

Ingredients:

1 cup of brown rice or freekah (uncooked)

1⁄4 red capsicum

1⁄4 green capsicum

1 lebanese cucumber

2 sticks of celery

approx 5 stalks of kale

juice of 1⁄2 lemon

1 tbsp of olive oil

salt and pepper to taste

1 tsp garlic powder

1 Tbsp of tamari

1/2 cup of raw cashew nuts

1 Tbsp of sunflower seeds or pepitas

Method:

1. Cook brown rice or freekah according to packet instructions. If you are adding in a little salt to your diet, use 1 tsp sea salt with cooking water

2. Pull the kale off its stalk and slice

3. Place the sliced kale into the salad bowl and, using a dash of olive oil, massage it down with your hands. You can use tongs instead if you’re not keen on using your hands.

4. Chop all other vegetables to the desired size and add to the kale along with the cashews

5. Add cooked brown rice

6. Dress the salad with the remaining olive oil, lemon, salt and pepper if using, garlic powder, and tamari

7. Sprinkle over sunflower seeds or pepitas when serving.

ASIAN STYLE CHICKEN PATTIES

This recipe can also be used to make chicken meatballs. Simply roll spoonfuls of mixture and cook for 30 minutes on a tray in the oven. Serve with pumpkin and sweet potato mash and some greens or toss through a tomato passata and serve with a side salad. You can sub out the chicken mince for grass-fed beef mince and add an egg to the mix.

These are great to make and keep uncooked between baking paper in the freezer, ready to pull out and cook for an easy lunch or dinner. Also great as a side to a savoury breakfast for extra protein

Ingredients:

500g of chicken mince

1⁄4 red capsicum

1⁄2 carrot

1⁄4 zucchini

1 spring onion

a big handful of spinach leaves or kale

4-5 stems of coriander or parsley off stem

2 Tbsp chives

2 tsp of tamari

2 tsp of sesame oil

2 tsp grated ginger

1-2 cloves of garlic (minced)

1⁄4 cup of almond meal

2 Tbsp of tapioca or plain flour

Method:

1. Place all the vegetables and herbs into the food processor and whizz until small.

2. Alternatively, you can chop them very small and grate the carrot and zucchini

3. Add to a bowl the chicken mince, whizzed vegetables and herbs, all seasonings and sauces along with the sesame oil, the almond meal and the flour

4. Mix well

5. Roll into large balls and place on a tray with baking paper, flattening them to patty size. (They can be very sticky at this stage, so wetting your hands before rolling makes it easier)

6. Cook at 180 degrees for 30 mins in total, flipping halfway through

7. Serve in Strange grains gluten-free bread with avocado and choice of salad.

PUMPKIN FALLAFEL

Ingredients:

1 pack of Orgran brand falafel mix

A big chunk of pumpkin (chopped into cubes)

Method:

1. Make the falafel mix according to packet instructions minus 10mls of the recommended water.

2. Place chopped pumpkin into a steamer and cook until very soft.

3. Mash the pumpkin with a fork and add to the mix, stir through only enough pumpkin that they are not too sloppy, and set aside the rest for other meals.

4. Make the mixture into patties and place on a baking tray lined with baking paper for 20 minutes on one side, flip, and another 10 minutes.

5. Use an egg slice when flipping to ensure they don’t break apart.

ROAST VEGETABLE TRAY

Ingredients:

A variety of vegetables of different colours, examples are... pumpkin, sweet potato, red capsicum, zucchini, purple onion, leek, cauliflower, squash, and broccoli.

1 lemon

4 garlic cloves

1 tsp onion powder

1 tsp turmeric

salt and pepper

1 tsp smoked paprika (optional)

2 Tbsp of olive oil

Method:

1. Chop all vegetables and place on a tray lined with baking paper, along with the garlic cloves and lemon wedges

2. Drizzle with the olive oil and sprinkle over the onion powder, turmeric, salt and pepper, and the smoked paprika if using

3. Cook in oven for approx 40 mins on 180 degrees

4. Serve with your protein of choice, or stir through some mixed canned beans that have been drained and rinsed well

5. Add some feta or goats cheese

ROAST VEGETABLE SOUP

This can also double as a pasta sauce but just leave out half the stock when blending.

Ingredients:

As per roast vegetable tray above, but add one chopped tomato

1/2-1 cup of chicken stock or broth (depending on consistency you like)

1⁄4 cup of coconut milk or coconut cream (optional)

Best vegetables to use that create a lovely flavour soup and are smooth consistency are pumpkin, sweet potato, carrot, cauliflower, zucchini, and squash.

Method:

1. Bake vegetables in the oven as per the Roast vegetable tray above, ensuring they are very soft

2. Best to leave out the onion, leek, broccoli and capsicum if you want a smooth consistency

3. Add all vegetables to a blender or food processor with the stock and coconut cream, and whizz until smooth

4. Add more stock if too thick and season as desired

5. Serve with GF toast or sourdough, and a sprinkle of pepita seeds

HEALING CAULIFLOWER SOUP

Excellent to make a big batch and keep in the freezer in portion sizes. Enjoy with some GF toast and some fresh coriander or parsley on top. Can also add some sliced left-over chicken to this for extra protein.

Ingredients:

1 head of cauliflower

3⁄4 chopped zucchini

1 chopped onion

3 cloves garlic

1 tsp of finely grated ginger

1 tsp cumin powder

1 tsp coriander powder

2 tsp curry powder

1⁄2 tsp turmeric and shake of black pepper

1 can coconut cream

3⁄4 cup of chicken stock or broth (Maggie

Beer is a good brand for both stock and

broth)

1 Tbsp of olive oil

Method:

1. Fry onion until soft and then add garlic and ginger

2. Add all other spices and fry for 2 minutes

3. Add chopped cauliflower and zucchini, the chicken broth and the coconut cream (Ayam coconut cream has no nasties in it) - green tin

4. Add lid to your pan and simmer away for about 45 minutes or until cauliflower is very soft

5. Add to a food processor and whizz to soup. If it is too thick, you can add more broth or stock at this point

BEEF VEGETABLE CASSEROLE

Warm and slow-cooked foods are really supportive for your gut. It is much easier to digest slow-cooked meat

Ingredients:

500g of diced beef

1 brown onion

2 cloves garlic

1 tsp grated ginger

almond meal or tapioca flour for coating meat

mixed vegetables examples are zucchiini, carrot, sweet potato, spinach, silverbeet, squash, pumpkin

1 can tinned tomatos

1⁄4 cup of beef or chicken stock

1 tsp each of sea salt, ground cumin, ground coriander and cinnamon

Method:

1. Coat diced beef in almond meal or tapioca flour and pan fry in a little olive oil until brown.

2. Transfer to a casserole dish

3. Fry chopped onion in a little more oil or ghee until soft. Add garlic and ginger along with the spices and salt

4. Add tinned tomato and stock, and then scrape into the casserole dish

5. Add in all the vegetables that have been chopped or processed to the size of your liking.

6. Cook in a 180-degree oven for 2 hours

7. Enjoy with mash

BAKED SPICED TOFU

Ingredients:

1 packet of firm tofu (sliced into 1/2cm strips and then rectangles)

1 tsp sea salt

1 tsp curry powder

1 tsp cumin

1 tsp ground coriander

1 tsp smoked paprika

Method:

1. Place the chopped tofu along with all the spices and olive oil into a container to marinate. Best done the night before, however still fine to do just before if you are short on time

2. Place on a tray lined with baking paper and cook at 180 degrees for 1⁄2 hr

3. Use to add to salads, as a side to a savoury breakfast or add to a curry or casserole for extra protein

HEALTHY IDEAS FOR QUICK MEALS

1.     Left-over bowl

Left-overs bowl from last night’s dinner - Add a fresh herb, some fresh chopped greens, sliced avocado and some hummus. If desired and your stomach can take it, you can add 1 Tbsp of a ferment to your meals, such as kimchi or sauerkraut. These are a great source of probiotics.

2.     Quick and easy chickpea salad

Massage some baby spinach or kale with olive oil and some lemon juice. Add 1⁄4 can of chickpeas, cherry tomatoes and cucumber. Dress with the avocado dressing. Add some goat’s cheese (This is less inflammatory to the body than cow’s milk products) Meredith dairy makes some beautiful goat’s cheeses.

3.     Chicken and veggie stir fry

Cut chicken breast into bite-sized pieces and toss in some olive oil, tamari, garlic powder, fresh grated ginger, and lemon to marinate. Leave aside to prepare vegetables. Chop an array of vegetables such as red onion, broccoli, beans, snow peas, red capsicum and a herb of choice. Cook chicken in a wok or pan until brown and cooked through. Toss in the vegetables, and stir fry for about 5 mins. Add some more tamari, lemon juice and seasoning along with 1⁄2 cup of chicken bone broth or stock and continue cooking until vegetables are to your liking. Top with hemp or sesame seeds and the fresh herb of choice.

4.     Eggs your way with greens

Cook two-three eggs any way you like them - boiled, poached, fried or scrambled. Chop some greens of choice and fry them for a couple of minutes in the pan with coconut or olive oil. Add spices if you wish. Plate the eggs with greens, some sliced cucumber, a

sprinkle of pepitas or sunflower seeds, and some GF toast or sourdough.

 *****

Mix and match these meals as you please. Ensure every meal contains protein, healthy fat, and vegetables. Add different vegetables to your shopping trolley, and concentrate on eating lots of leafy greens. Some examples are spinach, rocket, kale,

coriander, parsley, silverbeet, bokchoy, pakchoy.

Throw traditional rules of what we should eat at breakfast, lunch and dinner out, and do what makes you feel good, and what works for your routine.

If you want a big savoury breakfast or lunch, you can have your lighter meals such as eggs on toast at night-time. Be intentional about adding to - for instance if you enjoy cheese and crackers. Choose a good cracker such as ‘Mary’s’ that contain seeds and no processed oils and try goat’s cheese instead of cheddar. Make some guacomole and add a couple of vege sticks on the side.

Start thinking about adding herbs, spices, seeds, nuts, or a dressing to all your meals to increase your plant-points and add protein and healthy fats. You should be aiming for a minimum of 30 different plant foods in a week. 50 is optimal.

It sounds a lot, but it does include all plant foods such as vegetables, fruits, herbs, spices, grains, beans, and legumes. Adding diversity and colour to meals is the one simple hack that can be very impactful for your health.

When buying nuts, buy the unsalted, raw versions that don’t contain any oils.

If you find your gut is reacting to nuts, it is beneficial to soak them to make them more readily digestible. You can activate them, by putting in a dehydrator or an oven at 70 C for around 16 hrs