LUNCHES ON-THE-GO

DON’T derail your healthy eating just because you’re not at home. Here are my tips for inflammationbusting lunches for when you’re out and about...  SOUP: Ideally make your own but if you’re buying it, opt for a vegetable, broth-based one (rather than creamy) — the veg contain antioxidants that protect cells from damage, and are packed with fibre to keep you full and your gut healthy. A tinned tomato soup is high in the antioxidant lycopene, which is anti-inflammatory. But watch the salt content of readymade soups.  CHOPPED veg and hummus: Carrot, celery sticks, peppers and mangetout dipped in hummus make a great, antioxidant-packed aldesko lunch. A sachet of miso soup on the side is warming and because it’s fermented, it contains ‘good’ bacteria that has anti-inflammatory benefits, too.

PRE-PREPARED salads: Look for one that’s bulked out with wholegrains such as quinoa or buckwheat, rather than pasta or white rice. The fibre in the wholegrains is antiinflammatory and is less likely to cause an energy crash.

A JUICE or smoothie: Choose a veg-based one not loaded with sugar. It will be packed with antioxidants to help calm inflammation and heal cell damage.  TUB of smoked mackerel pâté with oatcakes: The pâté can be easily whipped up with smoked mackerel fillets, thick Greek-style yoghurt and lemon juice, although shop-bought is fine. Eat with oatcakes and add gut-friendly sauerkraut on the side for a lunch that’s full of flavour and supersatisfying. The omega 3-rich fish, oats and fermented sauerkraut also contain compounds that fight inflammation.