Culinary Medicine: 

Recipes to Boost your Immune System, Tackle Inflammation with Flavourful Bites

The importance of maintaining good health amidst stress, environmental pollutants, and processed foods cannot be overstated. Our selection of recipes is crafted to fortify your body's defenses while pleasing your palate. Delve into the world of warm, aromatic teas that comfort and strengthen, vibrant smoothies that refresh and protect, and salads that are not only visually appealing but also packed with nutrients to fight inflammation. These recipes offer practical and delicious ways to support your health amid life's challenges.

1. Turmeric Ginger Tea

Ingredients:

• 1 teaspoon of turmeric powder
• 1/2 teaspoon of grated ginger
• 1 teaspoon of honey
• 1 teaspoon of lemon juice
• 2 cups of water

Instructions:

1. Prepare the Ingredients: Measure out the turmeric powder and grate the ginger.
2. Simmer: In a small saucepan, bring the water to a simmer. Add the turmeric and ginger. Allow it to simmer gently for 10 minutes to infuse.
3. Strain and Serve: Strain the mixture into a mug, removing the solid pieces.
4. Flavour and Enjoy: Stir in the honey and lemon juice until well combined. Enjoy warm.

Health Benefits: Turmeric is renowned for its anti-inflammatory properties, largely due to its curcumin content. Ginger adds digestive benefits, while lemon and honey boost your immunity with their vitamin C and antibacterial properties.

2. Spinach and Berry Smoothie

Ingredients:

• 1 cup of fresh spinach leaves
• 1/2 cup of mixed frozen berries (blueberries, strawberries, raspberries)
• 1 tablespoon of chia seeds
• 1 cup of almond milk
• 1 tablespoon of honey (optional)

Instructions:

1. Prep Your Ingredients: Rinse the spinach leaves and berries thoroughly.
2. Blend the Greens: Add spinach and almond milk to the blender. Blend until smooth.
3. Add Berries and Seeds: Introduce the mixed berries and chia seeds to the blender.
4. Blend and Sweeten: Blend everything until smooth. Taste and add honey if desired.
5. Serve: Pour into a glass and enjoy immediately.

Health Benefits: This smoothie is packed with antioxidants from the berries and spinach, fighting free radicals and inflammation. Chia seeds offer omega-3 fatty acids, promoting heart health and further reducing inflammation.

3. Avocado and Salmon Salad

Ingredients:

• 1 ripe avocado, sliced
• 2 cups of arugula
• 200g smoked salmon
• 1 tbsp of extra vigrin olive oil
• 1 tbsp of capers (optional)
• 1 tablespoon of lemon juice
• A dozen cherry tomatoes

Instructions:

1. Prepare the Base: Arrange the arugula on a plate as the salad base.
2. Add the Salmon: Layer pieces of smoked salmon over the arugula.
3. Top with Avocado and Tomato: Distribute the avocado and tomatoes slices evenly over the salmon.
4. Dress the Salad: Drizzle olive oil and lemon juice over the top as a dressing. Add capers
   if using and salt and pepper to taste.
5. Serve and Enjoy: Serve immediately, enjoying the blend of flavours.

Health Benefits: Salmon is a great source of omega-3 fatty acids, which are vital for reducing inflammation and supporting heart health. Avocado adds healthy fats and fiber, while arugula provides essential vitamins and minerals.

Each of these recipes is not only a step towards a healthier diet but also a delicious way to incorporate anti-inflammatory and immunity-boosting foods into your daily routine. Enjoy crafting these wellness-focused dishes!