An Anti-Inflammatory Week

Nourishment comes first.

The figures depend on the daily additions and the fortified products listed. This is a general adult recipe guide, not a personalised plan or a check of every vitamin and mineral.

Grains, dairy and nightshades are nutritious foods for many people. The title describes the inspiration for these recipes; excluding these food groups is not proven to reduce inflammation for everyone.

Use only ingredients you tolerate. Pulses, nuts, seeds, soya, eggs and fish are included. This is not a low-FODMAP menu or an allergy-safe menu for everyone.

For recurring symptoms or support with a restricted diet, speak to your GP or a registered dietitian. Children and anyone with specific medical dietary needs require individual advice.

Make it work for your week.

• Check plain meat, fish, stock and dairy alternatives for grains, dairy, nightshades and your own allergens.
• For coeliac disease, also check gluten-free suitability and prevent cross-contamination.
• Increase fibre gradually if your usual intake is much lower.
• Freeze suitable extra portions. Cool cooked food and refrigerate within 1–2 hours; use refrigerated leftovers within 48 hours. Reheat once until steaming hot.
• For larger batches, use enough trays and cook until food is done. Cooking time does not simply multiply.