BK Recipes — Nourishing + Sensible + Practical + Sustainable

Discover the Healing Power of Anti-Inflammatory Recipes. Food is far more than just fuel; it is a conversation between our bodies and the natural world. It is one of the most profound acts of self-care we engage in every single day. When we step into the kitchen, we are not just preparing a meal; we are making a choice about how we want to feel, what we care about, and how we want to live and thrive.

In a world that often pushes for perfection or restrictive diets, my approach is different. I believe in food that is grounded, real, and restorative. Deeply rooted in the bones of our cultures is the foundation of using food as medicine. This isn’t about strict rules or deprivation. It is about healthy cooking that feels good and tastes great—recipes that are nourishing, not punishing.

I invite you to explore my collection of 700+ anti-inflammatory recipes designed to guide you, support your self-care, nourish your body systems, and bring enjoyment to your table.

The Heart & Art of Anti-Inflammatory Eating

Inflammation is a natural response, but when it becomes chronic, it can disrupt our balance. Choosing an anti-inflammatory eating style is about harnessing the healing power of plants and whole ingredients to gently restore that harmony. It’s about soothing the fire within and strengthening your resilience.

However, we are not all the same, and I celebrate that. Bio-individuality means that what works for one person might not work for another. Your tastes, energy, and specific health needs are uniquely yours. That is why this collection is so diverse; it allows you to find your own flavour and rhythm in the kitchen.

Whether you are looking to support gut health, boost your energy, or simply put a delicious meal on the table, these nourishing recipes are crafted to help you connect the dots between what you eat and how you feel.

What Are Anti-Inflammatory Ingredients?

Anti-inflammatory ingredients can help soothe, nourish, and gently restore balance, offering support for the body’s natural healing and metabolic processes.

CHOOSE Supportive Ingredients

• Fresh fruits and vegetables — including both fresh and frozen.
• Herbs and spices — nature's concentrated medicine.
• Nuts, seeds, and legumes — for grounding protein and fibre.
• Healthy fats — like olive oil, avocado, and coconut.
• Quality proteins — such as wild-caught seafood and pasture-raised meats.
• Whole grains — including quinoa, teff, millet, and buckwheat.

LIMIT Inflammatory Ingredients

Some ingredients and practices can promote inflammation, especially when eaten often.

• Gluten (wheat, barley, rye) — Can affect digestion, mood, and energy for some individuals
• Dairy — Can inflame, create congestion, and increase mucus, particularly in the respiratory system and facial skin.
• Sugar — Causes inflammation at the cellular level, spikes blood sugar which can lead to insulin resistance, and feeds fungus, bacteria, and cancer cell growth.
• Processed foods, preservatives, additives, artificial flavours — Add a toxic burden to the body.
• Seed oils, highly processed and fried foods — Contribute to inflammation within the body.
• Alcohol — Impacts gut, brain, liver, and kidney health.
• Conventionally raised animal products — Products from animals treated with antibiotics or fed grain exposed to herbicides and pesticides may carry these toxins into our bodies.
• Produce grown with chemical sprays — Plants grown with synthetic herbicides and pesticides add a significant toxic burden to bodily systems.
• Artificial flavours and scents — Many of these are made from petrochemicals, act as neurotoxins in the brain, and increase the toxic load on the body.

Recipes that are Sensible + Practical + Sustainable
We often view "healthy food" as complicated, expensive and flavourless, but that is not the case; real food is meant to be sustainable and practical and it can be affordable too! I create easy recipes that you can tailor to fit into your life.

I champion frozen and fresh fruits and vegetables and simple whole ingredients with herbs and spices to add depth, flavour and health-supporting properties.

Every recipe on the website I created to empower you to cook with confidence, which is why each dish comes with:

• Easy-to-follow Methods: Clear, short instructions that guide you through the process.

• Chef Tips + Knife Skill Picture Boards: Practical wisdom to help you master techniques and understand your ingredients better.
  
  
• Ingredient Swaps: Because cooking should be functional, as life happens.
  Maybe you don’t have a specific ingredient, or don't like the one suggested or need an alternative. These swaps help you tailor dishes to your tastes and pantry, making cooking practical and sustainable.
  
  
• Health Benefits: Insight into why this food is good for you, turning every meal into an educational moment about your body.
  
  
• Serving Ideas: Inspiration on how to plate and pair your meals. What to serve, what will "go with it" to help limit your guess work and guide meal planning.
  
  

Recipe Categories for you to Search & Discover
Find recipes that fit your lifestyle and needs with simple search options. Search by ingredient, meal type, style, dietary need, or season.

FREE RECIPES
We have 100's of free recipes and many more that are part of Botanical Kitchen's Food as Medicine Membership Programs — Chef's Table + Whole Plant Life

BREAKFAST & BRUNCH
Kickstart your day with nourishing options, from warming porridges to protein-packed dishes.

PLANTS
Enjoy vibrant recipes featuring fruits, vegetables, and herbs. Great for adding more plant-based meals and reducing inflammation.

LAND + SEA
Savour meals with fresh meats, poultry, or seafood, focusing on nutrient-rich and ethically sourced ingredients.

SWEETS + BAKED
Sweet treats made with more wholesome ingredients.

SAUCES + CONDIMENTS
Elevate your dishes with flavourful, homemade sauces and condiments—healthy and preservative-free.

DRINKS
Refresh and nourish with smoothies, teas, tonics and mocktails designed to hydrate and support.

FOOD ALLERGIES + DIET STYLES
Filter by food allergies and  dietary preference

THERAPEUTIC
Discover recipes for gut health, immunity, and more—or choose quick options for busy days.

THE SEASONS
Search by the season to find recipes that follow the rhythm of nature.

Food is a powerful tool in healthcare, and cooking can be one of the greatest acts of self-care. 

While I cannot tell you precisely what you need to cook and eat—for that is a journey unique to you—I can gently encourage you to explore where your food comes from, what is in it, and how it makes you feel. I can guide you with recipes and tools to support your health — explore my anti-inflammatory recipes, each designed to nourish, not punish.