Healing and Recovery!!

I thought this post would be great to do now while I am currently recovering and healing from ankle surgery. I wanted to show what foods I have been eating this week to help me recover as quickly as possible.

So, to start I’ll just give a little background into why I had to have surgery.

I have been having ankle pain for quite some time, probably about a year and have continued to dance. Over the summer I had 5 weeks off resting, thinking it would settle my foot pain and unfortunately it didn’t. Having tried lots of physiotherapy and strengthening exercises nothing helped it. I had an MRI scan and went to see a surgeon and he suggested I have a “clear out” in the back of my ankle… So here we are. I had a lot of inflammation and excess tissue in my fat pad and a ligament type thing that shouldn’t of been there. Surgery went very well and now I am on the road to recovery. FOOD is essential at this time and particularly ANTI-INFLAMMATORY FOODS.


Being plant based I am already eating all the right things but there are important foods I could add and some foods I should avoid. TURMERIC will feature heavily in many of my meals and basically wherever possible I put turmeric in. I have also started to take Curcumin Supplements (which is the active ingredient in turmeric) to assist in lowering inflammation.

The key thing for the next few weeks is swapping out pro-inflammatory foods for anti-inflammatory foods.



Foods to include in meals throughout the day:

  • Vegetables (especially green vegetables) i.e. Kale, spinach, broccoli …
  • Fruits (especially berries as these contain many phytonutrients and vitamin c. Also pineapple as it contains a digestive enzyme called bromelain which is said to reduce inflammation)
  • Tomatoes (high in antioxidants)
  • Seeds (especially flaxseeds, chia seeds and hemp seeds. Flaxseeds are high in omega 3 fatty acids so I sprinkled this on my salads or in smoothies or my yoghurt)
  • Nuts (good protein and a source of omega 3 fatty acids)
  • Pulses and beans (these just contain so much goodness, vitamins, protein, minerals etc)
  • Cinnamon (I sprinkle on my yoghurt as its high in antioxidants)
  • Wholegrain carbohydrates (much better than white processed grains)

Foods I try to avoid:

  • Processed foods (chips etc)
  • Refined Grains (white flour, white pasta, white bread)
  • Sunflower oil, soya oil, palm oil (I use rapeseed or olive oil instead) – These oils are high in omega 6 fatty acids which can produce pro inflammatory chemicals in the body
  • Processed sugars (I use agave nectar for sweetening things or avoid if I can)



I tried to change this up everyday but still maintain all the healthy ingredients needed. Pictured right I had wholemeal pittas with fried mushrooms and tomatoes in olive oil on top of hummus and on the other one I had smashed avocado with pumpkin seeds on top of hummus. I sprinkled a small amount of flaxseeds on top.





Another morning I had rye bread with hemp seeds, fried tomatoes cooked in olive oil and hummus on top. Sprinkled with chia seeds. An oat milk latte to help it go down (I always need a coffee in the morning) and to finish off I had a tasty smoothie I created myself.

SMOOTHIE INGREDIENTS: Handful of Blueberries, 5 Strawberries,  Couple of Blackberries, 1 Banana, Chia Seeds, Flaxseeds, Goji Berries, Oat Milk.



Lunch is actually quite easy as I would often make extra food at dinner to have for lunch the day after. On the days I didn’t have extra food I had a Broccoli and Pea Soup and Beetroot and quinoa salad.




One of my favourite meals is my very own Plant Based Stew. Full of nutritional goodness and so tasty. I basically pile everything and anything into the pan and simmer for an hour until all is soft and flavoursome.

INGREDIENTS: Potatoes and Sweet Potatoes, Onions, Garlic, Broccoli, Kale, Courgette, Brown Lentils, Red kidney beans, Black beans, Rainbow Carrots, Cauliflower, apple cider vinegar and of course turmeric. A little wholemeal pitta to dip in at the end 😉




Another one of my favourites is FRIDAY FAJITA night 🙂

I stir fry the following ingredients: Peppers (all colours), onions, garlic, turmeric, brown rice, black beans. Then I make my homemade guacamole with avocados, lime, cilantro, onion and garlic. I then place all of that onto a a wholemeal fajita wrap and add a dollop of hummus.


EASY CREAMY TOMATO PASTA was Wednesday nights meal. This is one of my tastiest pasta’s yet. I have a few pasta dishes as I find they are the easiest and quickest meals to cook especially when you have two hands in crutches and standing on one leg 🙂


There really are only a few ingredients needed to make this sauce. Roast tomatoes, onions, garlic, olive oil, soak cashews in hot water, blend all ingredients with a handful of basil. Serve with Brown rice pasta. I added peppers, broccoli, turmeric, nutritional yeast with added b12 and spinach.


I hope you enjoyed reading this weeks post and I’ll keep you updated on my recovery to full health and back to doing what I love…dancing.

Happy Weekend!!

Author: Tierney Ann Heap

Tierney Heap

One thought on “Healing and Recovery!!”

  1. I am allergic to peanuts and cashews therefore I can’t eat your creamy pasta sauce…what are some alternative nuts or anything else that I could use?


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