Comfort Food with a Purpose: Everyday Meals That Heal Your Gut, Support Detox & Alleviate Allergies

Anti-inflammatory and gut-friendly meals don’t have to feel restrictive or boring. They can still look and feel like the comforting, familiar meals you will love—just made with smarter, healing ingredients.

Here are some everyday-friendly, allergy-supportive recipes that feel more like “normal” meals, while still helping with inflammation, histamine load, and gut health sticking to organic, pasture raised meat, wild caught of MSC Certified fish.

Turkey Burgers with Sweet Potato Wedges

Ingredients:

• 500g organic turkey mince

• 1 tsp dried oregano

• ½ tsp turmeric

• Sea salt & pepper

• 1 small courgette, finely grated (optional, for moisture)

• 2 sweet potatoes, sliced into wedges

• Extra virgin olive oil

• Rocket leaves & lemon juice (for serving)

Instructions:

1. Preheat the oven to 200°C.

2. Toss sweet potato wedges in olive oil, sea salt, and bake for 30–35 minutes, flipping halfway.

3. In a bowl, combine turkey mince, oregano, turmeric, courgette (if using), salt, and pepper. Mix well and form into 4 patties.

4. Heat a little olive oil in a pan and cook patties over medium heat for 5–6 minutes on each side until golden and cooked through.

5. Serve with rocket tossed in lemon juice and the sweet potato wedges.

Creamy Coconut Chicken Curry

Ingredients:

• 2 organic chicken breasts, diced

• 1 onion, finely chopped

• 2 garlic cloves, minced

• 1 inch ginger, grated

• 1 tsp turmeric

• 1 tsp cumin

• 1 can coconut milk (400ml)

• 1 handful spinach

• Optional: chopped courgette or carrot

• Olive oil or coconut oil

• Salt to taste

Instructions:

1. Sauté onion in oil over medium heat until soft.

2. Add garlic, ginger, turmeric, and cumin, and cook for 1–2 minutes.

3. Add chicken and cook until browned.

4. Pour in coconut milk, add veg if using, and simmer for 15–20 minutes.

5. Stir in spinach just before serving and cook until wilted.

6. Serve with basmati or cauliflower rice.

Gut-Friendly Spaghetti Bolognese

Ingredients:

• 400g organic beef mince or cooked lentils

• 1 onion, chopped

• 1 carrot, chopped

• 1 celery stick, chopped

• 2 garlic cloves

• 400g fresh chopped tomatoes or passata

• 1 tsp dried oregano

• Olive oil

• Sea salt & pepper

• Gluten-free or buckwheat pasta

• Fresh basil to serve

Instructions:

1. Heat olive oil in a pan. Add onion, garlic, carrot, and celery and sauté until soft.

2. Add mince and cook until browned (or stir in lentils if using).

3. Add tomatoes/passata, oregano, salt and pepper. Simmer for 20–30 minutes.

4. Cook pasta as per packet instructions.

5. Serve sauce over pasta with fresh basil.

   
   
   
   

One-Pan Lemon Herb Salmon & Greens

Ingredients:

• 2 Wild salmon fillets

• Tenderstem broccoli, asparagus, and courgette

• 1 lemon, sliced

• 1 tbsp olive oil

• Sea salt, black pepper, and fresh parsley

Instructions:

1. Preheat oven to 180°C and line a baking tray with parchment.

2. Place salmon in the centre, arrange veg around it.

3. Drizzle everything with olive oil and season with salt and pepper.

4. Top salmon with lemon slices.

5. Bake for 15–20 minutes or until salmon flakes easily.

6. Sprinkle with parsley to serve.

Final Thoughts: Nourish to Heal

You don’t have to choose between feeling good and enjoying your food. These recipes are simple, familiar, and comforting—yet every ingredient is working behind the scenes to calm inflammation, support your gut, and help your body handle histamines more effectively.

Whether you’re dealing with seasonal allergies, skin flare-ups, brain fog, or just want to feel more energised this spring, food can be one of your most powerful tools for healing.

If you’re ready to take things further and explore what’s really going on in your body—from gut imbalances to histamine intolerance to hidden inflammation—I’d love to help you get to the root.

Need more personalised support or curious about testing?Reach out to book a free discovery consultation.

Let’s get your energy, clarity, and calm back—naturally.