'I lived with pain for years - here are my anti-inflammatory recipes to make your life better'

“These fancy high-protein Scotch eggs elevate a classic recipe with an even better mushroom and walnut paste, which isn’t just tastier than the original, but also adds depth, fibre and a touch of umami,” says cookery author Sophie Richards.

“Coated in crumbled seeded bread, they’re crisp, and have a satisfying crunch while staying gluten-free – the dream! Served with a tangy mustard mayo, these are perfect for a tasty, nutrient-dense lunch or snack.”

Makes 4. Ingredients: 5 eggs; 1tbsp olive oil; 100g chestnut mushrooms, finely chopped; 40g walnuts, toasted and finely chopped; 1 clove of garlic, minced; 1tsp dried thyme; 1tsp tamari; 1tsp freshly ground black pepper; 400g high-quality gluten-free sausage meat; A pinch of cayenne pepper (optional for an extra kick); 1tsp dried sage or rosemary; ½tsp garlic powder; Sea salt, to taste; 1 beaten egg

Preheat the oven to 200°C (fan).

Boil the kettle. Put 4 of the eggs in a saucepan and cover with boiling water. Simmer over a medium heat for six minutes. Remove from the heat, drain, and run under cold water. Leave to cool before peeling.

To make the mushroom and walnut paste, heat the olive oil in a pan over a medium heat. Sauté mushrooms, walnuts, garlic, thyme, tamari and ½ teaspoon of black pepper for 5 minutes until softened.

Blend into a rough paste and let cool. In a bowl, mix the sausage meat with sage or rosemary, garlic powder, cayenne (optional), salt and another ½ teaspoon of black pepper. Divide into four equal portions.

Flatten each portion of sausage meat and spread with a thin layer of mushroom paste, then wrap it around a peeled egg, ensuring it is fully enclosed.

Beat the remaining egg, dip each sausage-wrapped egg into it, then roll in the crumbled seeded bread (or chosen coating).

Bake for 20–25 minutes, turning halfway through. They will take slightly less time if cooking in an air fryer. Once cool, store in an airtight container in the fridge for up to five days. Reheat in an air fryer or oven for crispiness.

Mustard mayo: Mix 3 tbsp of mayonnaise with 1 tsp of Dijon mustard and a squeeze of lemon juice for a tangy dipping sauce.

Nutitional information (per scotch egg): calories 679Kcals, net carbohydrates 11.4g, fibre 6.1g, fat 52g, protein 36.9g.

Thai salmon cakes with rainbow crunch salad – high protein, high omega-3, freezer-friendly

“These speedy Thai salmon cakes are filled to the brim with flavour, protein and healthy fats, ideal for lunch or dinner (I snack on them too!),” says women’s health practitioner Sophie Richards.

“Served with a crunchy rainbow salad and a zingy dressing, you can prep these cakes well in advance and keep them in the fridge or freezer for a quick and easy meal throughout the week. It’s a recipe I know you’ll have on rinse and repeat.”

Serves 4. Ingredients: 500g fresh salmon fillets, skin removed; 1 egg; ½ a bunch of spring onions, roughly chopped, including greens; 2tbsp Thai red curry paste; 1tsp lemongrass paste; Zest of 1 lime; Juice of ½ a lime; 1tbsp fish sauce; Sea salt and freshly ground black pepper; 1–2tbsp coconut flour or gram flour (if needed); Olive oil

For the salad: 1 carrot, cut into ribbons; ½ red pepper, finely sliced; ¼ red cabbage, finely shredded; ½ cucumber, cut into ribbons; 100g edamame; 1tbsp pumpkin seeds; A handful of fresh mint; A handful of fresh coriander; Coriander oil

For the dressing: 1tbsp sweet chilli sauce; 1tsp tamari; juice of ½ lime; 1tsp olive oil

Place the salmon, egg, spring onions, Thai paste, lemongrass paste, lime zest and juice, fish sauce and seasoning in a food processor and pulse in single bursts until the mix starts to come together. Don’t over-blend – you want to retain some texture rather than create a purée. If the mix is too wet, add a little of your chosen flour.

Divide the mixture into 8 patties. Place on a tray and chill for 10–15 minutes in the fridge to allow them time to firm up.

When ready to cook, heat a little olive oil in a sauté pan, add the fish cakes and cook on each side for 4–5 minutes, until golden.

While these are cooking, mix all of the salad ingredients in a large bowl. Mix the dressing ingredients in a small jug, then drizzle over the salad.

Place two salmon cakes on each plate with a generous portion of salad.

Nutritional information (per serving): calories 523Kcals, net carbohydrates 10.9g, fibre 5.2g, fat 35.5g, protein 38.1g.

Salted caramel swirl brownies – rich, indulgent, vegetarian and grain-free

“These are the best brownies you will ever taste, so stop what you’re doing and get cooking immediately!” says women’s health practitioner Sophie Richards.

“These fudgy, chocolatey brownies are a perfect balance of dark chocolate richness and salted caramel sweetness. The swirls of homemade caramel add a gooey texture that pairs perfectly with the deep, intense cocoa flavour. Incredible for dessert lovers looking for a grain-free treat without sacrificing on taste or texture.”

Makes 9. Ingredients: 150g 85% dark chocolate; 100g coconut oil; 100g coconut sugar; 2 medium eggs; 1tsp vanilla paste; 65g almond flour; 30g cocoa powder; ½tsp gluten-free baking powder; ½tsp sea salt, plus extra for garnish

For the caramel sauce, (use 2-3tbsp for brownies); 100ml coconut cream; 50g coconut sugar; 1tbsp maple syrup or date syrup; ½tsp sea salt; ½tsp vanilla paste

Make the caramel sauce: Heat the coconut cream, coconut sugar, maple syrup and sea salt in a small saucepan over a low/medium heat. Stirring continuously to prevent it sticking or burning, let it simmer gently on a low/medium heat for 5–7 minutes until it starts to thicken. Remove from the heat and stir in the vanilla paste. Let it cool slightly.

Pour into a bowl or jar and place in the fridge, ideally for at least 2–3 hours to allow it to set to a soft consistency. The sauce can be stored in the fridge for up to 1 week.

Make the brownies: Preheat the oven to 180°C (fan) and line a 20cm square baking tin with parchment paper. Melt the dark chocolate and coconut oil together in a heatproof bowl over simmering water (or microwave in short bursts). Stir until smooth.

In a separate bowl, whisk together the coconut sugar, eggs and vanilla until light and fluffy. Once the coconut oil and chocolate are melted, stir into the egg mixture until fully combined.

Sift in the almond flour, cocoa powder, baking powder and sea salt, and fold gently until just combined.

Pour into your lined tin and smooth the surface until it is evenly spread. Drizzle the caramel sauce in little dollops randomly over the cake batter, then use a knife or skewer to swirl the sauce into the batter. Sprinkle with extra sea salt flakes for an added salty kick.

Bake in the oven for 18–22 minutes. It is best if it has a very slight wobble in the centre, so you get a gooey brownie. Allow to cool for at least 15 minutes (unless you like to eat it hot) before slicing it into 9 pieces.

Serve hot or cold. If hot, they are delicious with a dollop of coconut yogurt and a drizzle of caramel sauce. Store in an airtight container for 3–4 days, or in the fridge for a fudgier texture.

Nutritional information (per serving): calories 328Kcals, net carbohydrates 12.5g, fibre 3.9g, fat 29.73g, protein 5.8g.