Anti-inflamatory menu: tasty and easy recipes

Lentil and coconut curry

Time: 1 hour and 15 minutes 

Ingredients (4 people)

• 500 g cauliflower (separate the florets and chop thelargest pieces) 
• 20 ml cold coconut oil
• 240 g finely chopped onion
• 4 cloves of garlic
• 1 piece of ginger
• 400 g chopped tomatoes
• 600 ml home-made vegetable stock
• 100 g black lentils
• 400 ml coconut milk
• 200 g whole-grain rice
• 400 g diced sweet potato

Spices:

• A pinch of nutmeg
• 4 cloves
• 8 cardamom pods
• ½ teaspoon of ground turmeric
• ¼ teaspoon of ground coriander
• ¼ teaspoon of ground cinnamon
• ½ teaspoon of paprika
• 1 g black mustard

For the dressing:

• 200 g skimmed natural yoghurt
• 30 g grated cucumber
• 10 mint leaves, finely chopped
• Salt

Directions:

• Preheat the oven to 200 Cº.Place the cauliflower in an ovenproof dish, drizzle with coconut oil and roastfor about 30 minutes, until golden brown.
• In a large pot, sauté theonions, garlic and ginger with two teaspoons of coconut oil for about 10minutes. Add all the spices and cook for a few more minutes.
• Add the tomatoes, stock,lentils and sweet potato, cover and reduce the heat. Leave to simmer for about30 minutes, stirring from time to time so that the bottom does not burn. Addwater if necessary. Add the coconut milk and continue cooking until the lentilsand sweet potato are soft. Then, add the cauliflower.
• Wash the rice, put it in a potwith 400 ml of hot water and bring it to a boil. Reduce the heat and simmer for20 minutes.
• To make the dressing, put allthe ingredients in a bowl and mix well. Cover and leave in the fridge untilready to serve. Serve the lentils with the yoghurt dressing.

Energy: 485.74 kcal
Carbohydrates: 81.08 g
Simple sugar: 16.91 g
Protein: 17.78 g
Fat: 10.06 g
Saturated fat: 7 g
Poly-saturated fat: 1.39 g
Mono-saturated fat: 0.85 g
Cholesterol: 0.5 mg
Fibre: 11.6 g

Baked sea bass with bean and tomato sauce

Time: 45 minutes

Ingredients (4 people)

• 2 sea bass 500 g each, scaled and headless
• 1 sliced lemon
• 1 juiced lemon
• 2 sprigs of rosemary
• 40 ml extra virgin olive oil
• 2 coarsely chopped garlic cloves

For the sauce:

• 120 g finely chopped red onion
• 2 finely chopped garlic cloves
• 1 red chilli, seeded and finely chopped
• 10 ml extra virgin olive oil
• 400 g tinned tomatoes
• 200 g tinned white kidney beans, washed and drained
• coriander
• 1 lime, juice and zest
• Salt and freshly ground pepper

Directions:

• Preheat the oven to 200 Cº.Salt the fish and leave to rest for 20 minutes. Wash it and pat it dry. Makethree or four cuts in the skin and insert the lemon slices. Put the rosemaryinside the fish and place it on an oven tray greased with oil.
• For the sauce, sauté theonion, garlic and chilli in oil over a medium heat for about 10 minutes. Addthe tomatoes and simmer for 10-15 minutes. Stir in the beans, coriander, limejuice and lime zest and season to taste with salt and pepper.
• Heat the coconut oil in asmall frying pan over a medium heat. Sauté the garlic for 1 to 2 minutes. Pourthe oil and garlic over the fish and bake for about 15 minutes, until the skinis crispy, and the flesh is flaky. Pour the lemon juice over the top and servewith the sauce.

Energy: 406.46 kcal
Carbohydrates: 30.8 g
Simple sugar: 5.31 g
Protein: 41.33 g
Fat: 13.09 g
Saturated fat: 2.12 g
Poly-saturated fat: 1.66 g
Mono-saturated fat: 7.9 g
Cholesterol: 113.9 mg
Fibre: 14.17 g