One of the most common questions I get asked in consultations is some version of: "What should I actually be eating?" While nutrition is always personalised to the individual, there are certain ingredients that consistently show up when we're aiming to reduce inflammation and support gut health — think turmeric, leafy greens, fibre-rich legumes and healthy fats.
This turmeric and lentil bowl is one I come back to regularly. It's simple, endlessly adaptable (which suits me, given I can never follow a recipe properly), and works just as well for lunch as it does for dinner.
Why These Ingredients?
Turmeric — contains curcumin, which has been studied for its anti-inflammatory properties, particularly when paired with black pepper to improve absorption.
Lentils — a great source of plant-based protein and fibre, which supports both blood sugar balance and a healthy gut microbiome.
Leafy greens — rich in antioxidants and micronutrients that support overall cellular health.
Olive oil — a source of healthy monounsaturated fats and polyphenols, which have also been associated with anti-inflammatory benefits.
Ingredients (Serves 2)
1 cup dried red lentils, rinsed
1 tbsp extra virgin olive oil
1 small onion, diced
2 garlic cloves, crushed
1 tsp ground turmeric
½ tsp ground cumin
Pinch of black pepper (to help absorb the turmeric)
2 cups vegetable or bone broth
2 large handfuls baby spinach or kale, roughly chopped
Juice of ½ lemon
Salt, to taste
Optional toppings: extra drizzle of olive oil, fresh coriander, pumpkin seeds, avocado
Method
Heat the olive oil in a saucepan over medium heat. Add the onion and cook for 3–4 minutes until softened.
Add the garlic, turmeric, cumin and black pepper, and stir for about a minute until fragrant.
Add the rinsed lentils and broth. Bring to a boil, then reduce to a simmer for 15–20 minutes, until the lentils are soft and the mixture has thickened.
Stir through the spinach or kale until wilted.
Remove from heat, stir through the lemon juice, and season with salt to taste.
Serve in bowls with your choice of toppings.
A Note on Personalisation
While this recipe is a great general option, everybody's nutritional needs are different — particularly if you're managing a specific condition like PCOS, endometriosis or IBS-type symptoms, where certain ingredients (like onion and garlic, which are high in FODMAPs) may need adjusting. If you'd like a nutrition plan tailored specifically to your body and symptoms, that's exactly what an initial consultation is for. Book a free 15 minute discovery call to learn more.