Food plays an important role in controlling inflammation. Eating the right food can help you ward off many diseases and ailments throughout your lifetime.
Here I’ve put together a list of 11 anti-inflammatory recipes that you should eat every week to keep sickness away for good.
BREAKFAST
1. Raspberry Smoothie
If you’re looking for a quick and easy breakfast on the go, just try a smoothie. This is one of the anti-inflammatory recipes that is so simple to put together. Made with avocados for potassium, orange juice for vitamin C, and tons of other health benefits from the raspberries.
The combination may seem a little odd, but the creamy taste from the avocado manages to tame the tartness from the raspberries. You can make it ahead of time and store it in your fridge. Just grab it on your way out the door and you’re good to go.
2. Gingerbread Oatmeal
Getting enough omega-3 fatty acids in your diet is key to reducing inflammation throughout the body. This oatmeal not only tastes great, but also provides half your daily requirement of omega-3s. That should make the rest of the day’s meals so much easier to manage.
3. Rhubarb, Apple, & Ginger Muffins
Not only does ginger taste great in these gluten and dairy-free muffins, but it’s an amazing anti-inflammatory ingredient.
As anti-inflammatory recipes go, this one is my personal favorite. So delicious to eat, not to mention easy to make. You can wave bye-bye to those morning inflammatory pains with these muffins.
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LUNCH
4. Thai Pumpkin Soup
Professionals say that pumpkins are an excellent source of beta-cryptoxanthin, which is a powerful anti-inflammatory. This antioxidant is best absorbed when paired with a fat, so the butter and oil in this recipe is more important than just flavor.
Did you know that pumpkin skins are edible? That makes preparing this soup easy as (pumpkin) pie. You can serve this, as well as other anti-inflammatory recipes, with a mixed green salad for a perfect healthy lunch.
5. Kale Caesar Salad with Grilled Chicken Wrap
You can usually find whole roasted chicken in your neighborhood supermarket, and it’s a terrific time saver for quick meals. Next time you grab one for dinner, go ahead and pick up another for these delicious wraps.
If you’re not a huge fan of kale, you may reconsider that for this recipe. You may find out that you were just doing it wrong. Can’t hurt to try.
6. Smoked Salmon Potato Tartine
Did somebody say more omega-3s please? Time to trade in the tuna for salmon for this amazing recipe. Serve this with a mixed green salad or a warm cup of soup for a wonderfully filling meal.
You’re getting tons of those good nutrients and vitamins with this recipe. You could probably pair two anti-inflammatory recipes from this list together for a tasty meal that’ll last throughout the week.
7. Red Lentil & Squash Stew
Here’s one of the anti-inflammatory recipes to pair with another like I said earlier. This soup is perfect for eating throughout a week. Simply portion everything into single servings, freeze, and then pop one into your lunch box for work (do people still use lunch boxes?).
The stew should be thawed out and ready for the microwave by the time lunch comes around.
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DINNER
8. Curried Potatoes with Poached Eggs
Who said eggs are only for breakfast? Serve them poached with some potatoes and a fresh garden salad for a nutritious and delicious dinner. Don’t worry if poached eggs aren’t your thing. Just sauté them in a nonstick skillet.
Try and find eggs from pastured hens or at your local farmers market. These eggs are typically higher in omega-3 fatty acids, which are great anti-inflammatory fats.
9. Slow Cooker Turkey Chili
The weather is starting to get colder, and you know what that means; cozying up with a big bowl of chili. Keep in mind that foods high in salt may aggravate your symptoms by accelerating fluid retention.
So, in this recipe, reduce the sodium content by using fresh jalapeños and choosing low-sodium canned beans, or use beans cooked from dry. This chili recipe is delicious on its own, but feel free to top with a little organic nonfat Greek yogurt or fresh avocado. You’re welcome.
10. Lemon herb Salmon & Zuchinni
Remember when I said that the gingerbread oatmeal gave you half of your daily omega-3 requirement? Well, add this to the end of your day and you’ll be over-achieving all across the health board.
Be sure to serve the fish with some of the steaming liquid because it will soak up all the delicious flavor from the salmon and veggies.
11. Sweet Potato Black Bean Burgers
Wow, talk about anti-inflammatory recipes that deliver everything you need and want! These burgers are so fantastic, you may never go back to beef patties again.
These bad boys are loaded with vitamin C and beta-carotene from the sweet potatoes alone! Easily digestible nutrients from the sprouts take this recipe above and beyond!
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