3 anti-inflammatory recipes for a healthy start to spring

A diet focussing on natural, fresh, whole foods, can help prevent inflammation in the body and improve overall health, according to nutritionist Angela Dowden.

Her collection of 100 recipes in The Anti-Inflammatory Recipe Book, delves into the latest research to help readers understand how foods rich in fibre, healthy fats and antioxidants can benefit us.

Ingredients:

(Serves 4)

Prep time 15 minutes

¼ watermelon, about 800g in total, peeled and cut into large chunks

1 small bunch of parsley, finely chopped

1 small bunch of mint, finely chopped

1 small bunch of fresh coriander, finely chopped

200g reduced-fat feta cheese, cubed

16 pitted Greek olives

1tbsp red jalapeño peppers in brine, drained and finely chopped

Juice of 1 lime

Small handful of alfalfa or radish shoots, to garnish

To serve:

Lime wedges

Grissini breadsticks (optional)

Method:

1. Put the watermelon, herbs, feta, olives and jalapeño peppers in a large bowl and toss together.

2. Spoon into serving dishes and pour over the lime juice. Garnish with the alfalfa or radish shoots and serve with lime wedges and grissini breadsticks, if liked.

Prep time 15 minutes, cooking time 45-55 minutes

1tbsp olive oil

1 onion, chopped

175g baby leaf spinach

50g butter

25g rice flour

600ml semi-skimmed milk

1tbsp wholegrain mustard

Good grating of nutmeg

650g mixed skinless salmon, haddock and smoked haddock fillets, cut into chunks

200g raw prawns, peeled and deveined

Salt and pepper

For the potato topping:

1kg potatoes, peeled and cut into chunks

Good knob of butter

100ml single cream

1. Make the potato topping. Cook the potatoes in a saucepan of salted boiling water for 15 minutes or until tender. Drain well and return to the pan. Mash together with the butter and cream and season well.

2. Heat the oil in a large saucepan, add the onion and fry for two to three minutes until beginning to soften. Add the spinach to the pan and cook until wilted and any liquid has evaporated.

3. Melt the butter in a saucepan, add the flour and cook, stirring, for one minute. Gradually add the milk and cook, stirring all the time, until thickened and smooth. Stir in the mustard and nutmeg and season well.

4. Arrange the fish and the prawns in a large ovenproof dish. Pour the sauce over the fish, spoon the mash on top and place in a preheated oven, 200°C, Gas Mark 6, for 30–35 minutes until golden and bubbling.

(Makes 15)

Prep time 20 minutes, cooking time 15 minutes

6tbsp golden syrup

50g vegan spread

115g rolled oats

75g wholemeal plain flour

1tsp baking powder

50g well-drained stem ginger in syrup, finely chopped

50g plain dark chocolate (70% cocoa solids), roughly chopped

1. Heat the golden syrup and vegan spread in a small saucepan over a gentle heat until melted, stirring. Allow to cool slightly.

2. Mix all the remaining ingredients together in a large bowl. Pour in the syrup mixture and mix to form a soft dough.

3. Place 14 spoonfuls of the mixture well spaced apart on a large baking sheet lined with baking paper and gently press with the back of a spoon to flatten slightly.

The Anti-Inflammatory Recipe book, by Angela Dowden is published by Hamlyn, priced £18.99. Photography by William Shaw. Available now.