60 Best Anti-Inflammatory Meals for Your Diet

Inflammation is a natural response by your body to combat infection or injury. However, chronic inflammation can lead to various health issues, including heart disease, arthritis, and certain cancers. Fortunately, you can manage inflammation through your diet.

Check out 60 delicious and anti-inflammatory meals that can help you nourish your body and reduce inflammation.

10 Easy Anti Inflammatory Breakfast Recipes

1. Turmeric Spice Pancakes

Start your day with a burst of anti-inflammatory goodness by flipping up these golden delights. Packed with turmeric, a potent anti-inflammatory spice, these pancakes from Savory Lotus are a tasty twist on the breakfast classic. The aromatic blend of turmeric and other spices not only adds a vibrant color but also brings a wealth of health benefits. Get ready to savor each bite while reducing inflammation in style.

Get the full recipe at: Savory Lotus

2. Anti-Inflammatory Turmeric Bars

Unbound Wellness serves up a grab-and-go solution for an anti-inflammatory breakfast. These turmeric bars are a powerhouse of flavor and health benefits, combining the anti-inflammatory properties of turmeric with wholesome ingredients. Perfect for those busy mornings when you need a nutritious and convenient option to kickstart your day.

Get the full recipe at: Unbound Wellness

3. Chickpea Flour Mini Veggie Frittatas

Indulge in a mini frittata fiesta with The Mostly Vegan’s chickpea flour creation. Packed with colorful veggies and the protein punch of chickpea flour, these mini frittatas are a delightful and inflammation-fighting breakfast option. Enjoy the medley of flavors and textures that make this recipe both nutritious and scrumptious.

Get the full recipe at: The Mostly Vegan

4. Chia Raspberry Breakfast

Green Kitchen Stories brings you a chia-packed breakfast that is as delightful as it is nutritious. The combination of chia seeds and raspberries not only creates a visually appealing dish but also offers a hearty dose of anti-inflammatory goodness. Dive into this breakfast bowl to kickstart your day with a burst of flavors and health benefits.

Get the full recipe at: Green Kitchen Stories

5. Chocolate Avocado Blueberry Muffins

The Natural Nurturer transforms the classic muffin into a guilt-free treat with these chocolate avocado blueberry muffins. Rich in antioxidants and healthy fats, these muffins make for a deliciously satisfying breakfast. Enjoy the decadent combination of chocolate and blueberries while knowing you’re fueling your body with anti-inflammatory ingredients.

Get the full recipe at: thenaturalnurturer.com

6. Scrambled Eggs & Smoked Salmon

Paleo Leap elevates the classic scrambled eggs with the addition of smoked salmon. Packed with omega-3 fatty acids and protein, this breakfast dish not only satisfies your taste buds but also provides anti-inflammatory benefits. Start your day with a protein boost and the savory goodness of smoked salmon.

Get the full recipe at: Paleo Leap

7. Shakshuka

Paleo Leap presents Shakshuka, a Middle Eastern-inspired breakfast that is as flavorful as it is anti-inflammatory. Packed with tomatoes, bell peppers, and spices, this one-pan dish is a feast for the senses. Enjoy the rich, aromatic flavors while benefiting from the anti-inflammatory properties of the ingredients.

Get the full recipe at: Paleo Leap

8. Golden Milk Overnight Oats

Fit Mitten Kitchen introduces a breakfast that combines the trendy golden milk with the convenience of overnight oats. This flavorful and anti-inflammatory dish is a perfect make-ahead option for busy mornings. Delight in the soothing flavors of golden milk while nourishing your body with the goodness of oats.

Get the full recipe at: Fit Mitten Kitchen

9. Sweet Potato Smoothie Bowl

Nutriciously adds a vibrant twist to your breakfast routine with a Sweet Potato Smoothie Bowl. Packed with nutrients from sweet potatoes and other wholesome ingredients, this bowl is both delicious and anti-inflammatory. Dive into this colorful creation to start your day on a healthy and flavorful note.

Get the full recipe at: Nutriciously

10. Southwestern Waffle by Eating Well

7 Easy Anti-Inflammatory Smoothie Recipes

9 Anti-Inflammatory Smoothie Bowls

1. Turmeric and Pineapple Anti-Inflammatory Smoothie Bowl

Kick-start your morning with this vibrant and nutrient-packed smoothie bowl. The combination of turmeric and pineapple offers a powerful anti-inflammatory punch, along with a tropical twist.

Ingredients

• 1 cup frozen pineapple chunks (150g)
• 1 banana
• 1/2 cup coconut milk (120ml)
• 1/2 teaspoon ground turmeric
• 1 teaspoon honey or maple syrup
• 1/2 teaspoon grated ginger
• 1/4 cup water (60ml) – optional, for desired consistency
• For topping: chia seeds, sliced almonds, coconut flakes, fresh fruit

Cooking Method

1. In a blender, combine the frozen pineapple chunks, banana, coconut milk, ground turmeric, honey (or maple syrup), and grated ginger.
2. Blend until smooth. If the mixture is too thick, gradually add water until you reach your desired consistency.
3. Pour the smoothie into a bowl.
4. Top with chia seeds, sliced almonds, coconut flakes, and fresh fruit.
5. Enjoy your refreshing and anti-inflammatory start to the day!

2. Blueberry and Chia Seeds Anti-Inflammatory Smoothie Bowl

This vibrant smoothie bowl is packed with antioxidants from blueberries and anti-inflammatory benefits from chia seeds. It’s the perfect way to kickstart your day with a nutritious and delicious meal.

Ingredients

• 1 cup (240 ml) almond milk
• 1 cup (150 g) frozen blueberries
• 1 banana
• 2 tbsp chia seeds
• 1 tbsp honey (optional)
• 1/2 tsp ground turmeric
• 1/2 tsp ground ginger
• 1/4 cup (25 g) granola
• Fresh berries and sliced banana for topping

Cooking Method

1. In a blender, combine almond milk, frozen blueberries, banana, chia seeds, honey, turmeric, and ginger.
2. Blend until smooth and creamy. If the mixture is too thick, add more almond milk to reach the desired consistency.
3. Pour the smoothie into a bowl.
4. Top with granola, fresh berries, and sliced banana.
5. Serve immediately and enjoy!

3. Turmeric and Ginger Smoothie Bowl

This vibrant smoothie bowl is rich in anti-inflammatory compounds from turmeric and ginger, making it an ideal start to your day.

Ingredients

• 1 banana, frozen
• 1 cup (240 ml) almond milk
• 1 tablespoon (15 ml) fresh ginger, grated
• 1 teaspoon (5 grams) turmeric powder
• 1 tablespoon (15 ml) honey or maple syrup
• 1/2 cup (60 grams) rolled oats

Cooking Method

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Pour into a bowl.
4. Top with your favorite fruits, nuts, and seeds.
5. Enjoy immediately.

4. Berry Ginger Smoothie Bowl by shuangyskitchensink.com

5. Blueberry and Avocado Smoothie Bowl

This creamy and refreshing smoothie bowl provides a dose of healthy fats from avocado and antioxidants from blueberries.

Ingredients

• 1 avocado, peeled and pitted
• 1/2 cup (120 ml) coconut milk
• 1 cup (150 grams) frozen blueberries
• 1 tablespoon (15 grams) chia seeds
• 1 tablespoon (15 ml) lemon juice
• 1 teaspoon (5 ml) honey or agave syrup

Cooking Method

1. Place all ingredients in a blender.
2. Blend until it reaches a creamy consistency.
3. Pour into a bowl.
4. Top with fresh blueberries, coconut flakes, and granola.
5. Serve immediately.

6. Mango Turmeric Smoothie Bowl by Purely Kaylie

7. Spinach and Pineapple Smoothie Bowl

This delightful smoothie bowl combines the anti-inflammatory benefits of spinach with the tropical sweetness of pineapple.

Ingredients

• 2 cups (60 grams) fresh spinach
• 1 cup (150 grams) frozen pineapple chunks
• 1 banana, frozen
• 1 cup (240 ml) coconut water
• 1 tablespoon (15 grams) hemp seeds
• 1/2 teaspoon (2.5 grams) spirulina powder

Cooking Method

1. Add all ingredients to a blender.
2. Blend until smooth and creamy.
3. Pour the mixture into a bowl.
4. Top with pineapple slices, hemp seeds, and a sprinkle of spirulina powder.
5. Enjoy immediately.

8. Matcha Green Tea Smoothie Bowl

Boost your morning with this antioxidant-rich matcha and green tea smoothie bowl, packed with nutrients and flavor.

Ingredients

• 1 banana, frozen
• 1/2 cup (120 ml) almond milk
• 1 teaspoon (5 grams) matcha green tea powder
• 1/2 avocado, peeled and pitted
• 1 tablespoon (15 grams) flax seeds
• 1/2 cup (60 grams) spinach
• 1 tablespoon (15 ml) honey or agave syrup

Cooking Method

1. Place all ingredients in a blender.
2. Blend until completely smooth.
3. Pour mixture into a bowl.
4. Top with fresh fruits, nuts, and a sprinkle of granola.
5. Serve immediately.

9. Cherry-Berry Smoothie Bowl by EatingWell

12 Easy Anti-Inflammatory Lunch Ideas

1. Turmeric Lentil Soup

This Turmeric Lentil Soup is a delightful blend of flavors and health benefits. Packed with anti-inflammatory ingredients like turmeric and ginger, this hearty soup is perfect for a nourishing lunch. It’s easy to make and can be prepared in under an hour.

Ingredients

• 1 cup (200g) dried red lentils, rinsed
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon (15ml) olive oil
• 1 teaspoon (5g) ground turmeric
• 1 teaspoon (5g) ground cumin
• 1/2 teaspoon (2.5g) ground coriander
• 1 teaspoon (5g) fresh grated ginger
• 6 cups (1.5 liters) low-sodium vegetable broth
• 1 large carrot, diced
• 1 celery stalk, diced
• Salt and pepper to taste
• Juice of 1 lemon
• Fresh cilantro or parsley for garnish

Cooking Method

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, or until the onion is translucent.
2. Add the minced garlic, ground turmeric, ground cumin, ground coriander, and fresh grated ginger. Stir well to combine and cook for another 2 minutes, allowing the spices to become fragrant.
3. Add the diced carrot and celery to the pot, stirring to coat them with the spice mixture. Cook for about 5 minutes, until they begin to soften.
4. Pour in the vegetable broth and bring the mixture to a boil.
5. Add the rinsed red lentils to the pot. Reduce the heat to low and let the soup simmer for about 25-30 minutes, or until the lentils are tender.
6. Season the soup with salt and pepper to taste. Stir in the lemon juice right before serving.
7. Ladle the soup into bowls and garnish with fresh cilantro or parsley. Serve hot and enjoy!

2. Quinoa Salad with Turmeric Dressing

Quinoa is a great source of protein and fiber, and is also gluten-free. Turmeric, a spice known for its anti-inflammatory properties, adds a delicious flavor to the dressing. Other ingredients in this salad, such as spinach, cherry tomatoes, and avocado, all contribute to its anti-inflammatory benefits.

Get the full recipe at: kindearth.net

3. Chickpea and Vegetable Stir-Fry

Chickpeas are a versatile legume that is high in protein and fiber. In this stir-fry, they are paired with a variety of colorful vegetables like bell peppers, broccoli, and carrots. The addition of ginger and garlic not only adds flavor, but also provides anti-inflammatory benefits.

Get the full recipe at: twopeasandtheirpod.com

 

4. Quinoa and Kale Salad with Lemon-Tahini Dressing

This Quinoa and Kale Salad is a powerhouse of nutrients, combining protein-packed quinoa, fiber-rich kale, and a delicious lemon-tahini dressing. Perfect for a light, anti-inflammatory lunch that is both satisfying and energizing.

Ingredients:

• 1 cup quinoa (185g)
• 2 cups water (475ml)
• 4 cups kale, chopped (240g)
• 1 cup cherry tomatoes, halved (150g)
• 1/2 cup red onion, finely chopped (75g)
• 1/4 cup fresh parsley, chopped (15g)
• 1/4 cup raw sunflower seeds (35g)
• 1/4 cup feta cheese, crumbled (optional) (35g)

For the Lemon-Tahini Dressing:

• 1/4 cup tahini (60ml)
• 2 tablespoons fresh lemon juice (30ml)
• 1 tablespoon olive oil (15ml)
• 1 tablespoon maple syrup (15ml)
• 1 clove garlic, minced
• Salt and pepper to taste
• 2-3 tablespoons water (30-45ml, as needed for desired consistency)

Cooking Method:

1. Rinse the quinoa under cold water to remove any bitterness. In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the water is absorbed and the quinoa is tender. Fluff with a fork and let it cool.
2. While the quinoa is cooking, prepare the kale. Remove the thick stems and chop the leaves into bite-sized pieces. Massage the chopped kale with a pinch of salt for a minute to soften it.
3. In a large bowl, combine the cooled quinoa, massaged kale, cherry tomatoes, red onion, parsley, and sunflower seeds. If using, add crumbled feta cheese.
4. To prepare the Lemon-Tahini Dressing, whisk together tahini, lemon juice, olive oil, maple syrup, and minced garlic in a small bowl. Season with salt and pepper. Gradually add water, one tablespoon at a time, until you reach the desired consistency.
5. Pour the dressing over the salad and toss well to combine. Adjust seasoning with additional salt and pepper if needed.
6. Serve immediately or refrigerate for up to 2 days. This salad can be enjoyed chilled or at room temperature.

5. Salmon and Asparagus Foil Pack

Salmon is rich in omega-3 fatty acids, which are known for their anti-inflammatory properties. Asparagus is a nutrient-dense vegetable that is also a good source of antioxidants. This simple foil pack recipe combines these two ingredients with lemon and herbs for a flavorful and anti-inflammatory meal.

Get the full recipe at: cafedelites.com

6. Grilled Salmon with Avocado Salsa

This delightful Grilled Salmon with Avocado Salsa is not only easy to prepare but also packed with anti-inflammatory ingredients. The salmon is rich in omega-3 fatty acids, which are known to reduce inflammation. Paired with a vibrant avocado salsa, this dish brings together flavors and nutrients that make for a perfect, health-boosting lunch.

Ingredients

• 4 salmon fillets (about 6 oz each) (170 g)
• 2 tablespoons olive oil (30 ml)
• 1 teaspoon garlic powder (5 g)
• 1 teaspoon smoked paprika (5 g)
• Salt and pepper to taste
• 2 ripe avocados, diced
• 1 tomato, diced
• 1/4 cup red onion, finely chopped (40 g)
• 1/4 cup fresh cilantro, chopped (15 g)
• 1 tablespoon lime juice (15 ml)
• 1 jalapeño, seeded and finely chopped (optional)

Cooking Method

1. Preheat the grill to medium-high heat (about 400°F / 200°C).
2. In a small bowl, mix olive oil, garlic powder, smoked paprika, salt, and pepper.
3. Brush the salmon fillets with the olive oil mixture, ensuring they are well-coated.
4. Place the salmon fillets on the grill, skin-side down. Cook for about 4-5 minutes per side, or until the salmon is fully cooked and flakes easily with a fork.
5. While the salmon is grilling, prepare the avocado salsa. In a medium bowl, combine diced avocados, tomato, red onion, cilantro, lime juice, and jalapeño (if using). Add salt to taste and mix gently.
6. Once the salmon is done, carefully remove it from the grill and place it on a serving platter.
7. Top each salmon fillet with a generous scoop of avocado salsa.
8. Serve immediately, enjoying the freshness and flavor of this nutritious, anti-inflammatory lunch.

Tip: For an added anti-inflammatory boost, serve this dish with a side of steamed broccoli or a mixed greens salad with a turmeric vinaigrette.

7. Veggie & Hummus Sandwich

Get the full recipe at: Eatingwell

8. Cucumber-Chicken Green Goddess Wrap

Get the full recipe at: Eatingwell

10. Lemony Lentil Salad with Feta

11. Smoked Salmon Avocado Toast with Poached Egg

12. Chickpea Tuna Salad

10 Anti-inflammatory Soups

Creamy Tomato Soup

Indulge in the comforting flavors of this creamy tomato soup. Made with ripe tomatoes, onions, garlic, and a hint of basil, this soup is bursting with freshness. The tomatoes are rich in lycopene, a powerful antioxidant known for its anti-inflammatory properties. Get the full recipe at: Love and Lemons.

Creamy Sun-Dried Tomato & Spinach Soup by Eating Well

Anti-inflammatory Turmeric Chicken Soup

This hearty soup combines the goodness of chicken, turmeric, ginger, and cauliflower. Turmeric, a vibrant spice, contains curcumin, which has been shown to have anti-inflammatory effects. Warm up with a bowl of this nourishing soup that will leave you feeling satisfied and healthy. Get the full recipe at: Get Inspired Everyday.

Healing Carrot Soup

Wholesome and vibrant, this carrot soup is packed with anti-inflammatory ingredients. Carrots are loaded with beta-carotene, which helps reduce inflammation in the body. The addition of fresh ginger adds a kick of flavor and extra anti-inflammatory benefits. Get the full recipe at: The Kitchn.

Golden Turmeric Soup

This vibrant golden soup is a perfect way to incorporate anti-inflammatory ingredients into your diet. Turmeric and ginger provide powerful anti-inflammatory properties, while coconut milk adds a luscious creaminess. Garnish with fresh cilantro for a burst of freshness. Get the full recipe at: The Modern Proper.

Instant Pot Carrot Ginger Soup

This Instant Pot soup is a breeze to make and is brimming with anti-inflammatory goodness. Carrots are high in antioxidants, while ginger adds a zingy flavor and additional anti-inflammatory benefits. With the convenience of the Instant Pot, you can have a nutritious soup ready in no time. Get the full recipe at: Well Plated.

Vegan Broccoli Soup by Eating Well

Soothing Yam Soup

Indulge in the velvety smoothness of this yam soup, bursting with anti-inflammatory ingredients. Sweet potatoes are rich in antioxidants and packed with nutrients, making them an excellent addition to any anti-inflammatory diet. The warming spices like cinnamon and nutmeg add a cozy touch. Get the full recipe at: Food by Maria.

Three-Ingredient Cauliflower Soup

This simple yet flavorful cauliflower soup requires only three ingredients. Cauliflower is a cruciferous vegetable that is known for its anti-inflammatory properties. With the addition of garlic and vegetable broth, this soup is a healthy and comforting option. Get the full recipe at: Kathleen Ashmore.

Vegetarian Potato-Kale Soup by Eating Well

6 Anti-Inflammatory One-Pot Meals

1. Turmeric Chicken and Quinoa with Spinach and Sweet Potatoes

This hearty, one-pot meal combines anti-inflammatory powerhouses like turmeric, quinoa, spinach, and sweet potatoes. The result is a nutritious, flavorful dish that’s easy to prepare and perfect for a healthy weeknight dinner.

Ingredients

• 1 lb (450g) chicken breast, diced
• 1 cup (240ml) quinoa, rinsed
• 2 cups (480ml) chicken broth
• 1 large sweet potato, diced
• 2 cups (60g) fresh spinach
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 1 tbsp (15ml) olive oil
• 2 tsp (10g) ground turmeric
• 1 tsp (5g) ground cumin
• 1 tsp (5g) ground coriander
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Cooking Method

1. Heat olive oil in a large pot over medium heat.
2. Add the diced chicken breast and cook until browned, about 5-7 minutes.
3. Add the chopped onion and minced garlic to the pot. Sauté for 2-3 minutes until onions are translucent.
4. Stir in turmeric, cumin, and coriander. Cook for 1 minute to release the spices’ aroma.
5. Add the diced sweet potato, quinoa, and chicken broth. Bring to a boil.
6. Reduce heat to low, cover, and simmer for 15-20 minutes, until the quinoa and sweet potatoes are tender.
7. Stir in fresh spinach and cook for an additional 2-3 minutes until wilted.
8. Season with salt and pepper to taste. Garnish with fresh parsley if desired.
9. Serve hot and enjoy!

2. Ginger Lentil Stew with Carrots and Kale

This hearty and nutritious Ginger Lentil Stew is packed with anti-inflammatory ingredients like ginger, turmeric, and kale. It’s an easy one-pot meal that’s perfect for a comforting dinner.

Ingredients

• 1 cup dried green or brown lentils (190g)
• 1 medium onion, finely chopped
• 2 carrots, sliced
• 3 cups vegetable broth (720ml)
• 1 cup water (240ml)
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, minced (15g)
• 1 tsp ground turmeric (5g)
• 1 tsp ground cumin (5g)
• 1 bunch kale, chopped
• 2 tbsp olive oil (30ml)
• Salt and pepper to taste
• Juice of 1 lemon

Cooking Method

1. Heat olive oil in a large pot over medium heat. Add the chopped onions and sauté until translucent, about 5 minutes.
2. Add the minced garlic and fresh ginger, and cook for another minute until fragrant.
3. Stir in the ground turmeric and cumin, and cook for 1 minute to toast the spices.
4. Add the sliced carrots, lentils, vegetable broth, and water to the pot. Bring to a boil, then reduce heat to a simmer.
5. Cover and cook for 25-30 minutes, or until the lentils and carrots are tender.
6. Stir in the chopped kale, and cook for an additional 5-7 minutes until the kale is wilted.
7. Season with salt, pepper, and lemon juice to taste.
8. Serve warm, and enjoy your healthy and anti-inflammatory meal!

3. Mediterranean Chickpea Stew

This hearty, plant-based stew is packed with anti-inflammatory ingredients like chickpeas, tomatoes, and spinach. It’s both flavorful and nutritious, perfect for a wholesome dinner.

Ingredients

• 1 tbsp olive oil (15 ml)
• 1 onion, diced
• 2 garlic cloves, minced
• 1 can diced tomatoes (14.5 oz / 410 g)
• 1 can chickpeas, drained and rinsed (15 oz / 425 g)
• 2 cups vegetable broth (480 ml)
• 1 tsp ground cumin (5 g)
• 1 tsp smoked paprika (5 g)
• 4 cups fresh spinach (120 g)
• Salt and pepper to taste

Cooking Method

1. Heat olive oil in a large pot over medium heat.
2. Add diced onion and sauté until translucent, about 5 minutes.
3. Stir in minced garlic and cook for another minute.
4. Add diced tomatoes, chickpeas, vegetable broth, ground cumin, and smoked paprika.
5. Bring the mixture to a boil, then reduce heat and let simmer for 20 minutes.
6. Stir in fresh spinach and cook until wilted, about 2 minutes.
7. Season with salt and pepper to taste before serving.

4. Turmeric Quinoa Pilaf

This vibrant quinoa pilaf is loaded with anti-inflammatory turmeric and a variety of colorful vegetables, making it a visually appealing and health-boosting meal.

Ingredients

• 1 tbsp coconut oil (15 ml)
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 cup quinoa, rinsed (190 g)
• 2 cups vegetable broth (480 ml)
• 1 tsp ground turmeric (5 g)
• 1 carrot, diced
• 1 bell pepper, diced
• 1 cup peas (150 g)
• Salt and pepper to taste

Cooking Method

1. In a large pot, heat coconut oil over medium heat.
2. Add chopped onion and sauté until softened, about 5 minutes.
3. Stir in minced garlic and cook for another minute.
4. Add rinsed quinoa, vegetable broth, and ground turmeric. Stir well.
5. Bring the mixture to a boil, then reduce heat, cover, and simmer for 15 minutes.
6. Stir in diced carrot, bell pepper, and peas. Cook for another 5 minutes, until vegetables are tender.
7. Season with salt and pepper to taste before serving.

5. Ginger Miso Soup

This soothing soup combines the anti-inflammatory properties of ginger with the umami flavor of miso, making it a comforting and nourishing meal.

Ingredients

• 1 tbsp sesame oil (15 ml)
• 1-inch piece of ginger, minced (2.5 cm)
• 2 garlic cloves, minced
• 6 cups vegetable broth (1.4 liters)
• 3 tbsp miso paste (45 g)
• 1 block tofu, cubed (14 oz / 400 g)
• 1 cup sliced mushrooms (150 g)
• 2 cups baby spinach (60 g)
• 2 green onions, sliced

Cooking Method

1. Heat sesame oil in a large pot over medium heat.
2. Add minced ginger and garlic, sauté for 1-2 minutes until fragrant.
3. Pour in vegetable broth and bring to a boil.
4. Reduce heat and whisk in miso paste until fully dissolved.
5. Add cubed tofu and sliced mushrooms, simmer for 5 minutes.
6. Stir in baby spinach and cook until wilted, about 2 minutes.
7. Garnish with sliced green onions before serving.

6. Curried Lentil and Sweet Potato Stew

This nourishing stew is a delightful blend of lentils and sweet potatoes, spiced with curry powder for a warming, anti-inflammatory meal perfect for any day.

Ingredients

• 1 tbsp olive oil (15 ml)
• 1 onion, diced
• 2 garlic cloves, minced
• 1 tbsp curry powder (15 g)
• 1 cup dried lentils, rinsed (200 g)
• 2 sweet potatoes, peeled and diced
• 4 cups vegetable broth (960 ml)
• 1 can coconut milk (13.5 oz / 400 ml)
• Salt and pepper to taste
• Fresh cilantro for garnish

Cooking Method

1. Heat olive oil in a large pot over medium heat.
2. Add diced onion and sauté until translucent, about 5 minutes.
3. Stir in minced garlic and curry powder, cook for another minute.
4. Add rinsed lentils, diced sweet potatoes, and vegetable broth. Bring to a boil.
5. Reduce heat, cover, and simmer for 25-30 minutes until lentils and sweet potatoes are tender.
6. Stir in coconut milk and cook for an additional 5 minutes.
7. Season with salt and pepper to taste. Garnish with fresh cilantro before serving.

 

6 Anti-Inflammatory Desserts

1. Turmeric Almond Chia Seed Pudding

This creamy, golden pudding boasts a host of anti-inflammatory benefits from turmeric and chia seeds. It’s a delicious and nutritious way to end any meal.

Ingredients

• 1 1/2 cups almond milk (360 ml)
• 1/2 cup chia seeds (90 g)
• 1 tablespoon turmeric powder (15 g)
• 1 tablespoon maple syrup (15 ml)
• 1/2 teaspoon vanilla extract (2.5 ml)
• Pinch of black pepper
• Pinch of cinnamon

Cooking Method

1. In a medium-sized bowl, combine the almond milk, chia seeds, turmeric powder, maple syrup, vanilla extract, black pepper, and cinnamon.
2. Whisk the mixture thoroughly to ensure all ingredients are well combined.
3. Let the mixture sit for about 5 minutes, then whisk again to prevent the chia seeds from clumping.
4. Cover the bowl and refrigerate for at least 4 hours or overnight to allow the chia seeds to fully absorb the liquid.
5. Before serving, give the pudding a good stir. Serve chilled, topped with fresh fruit or nuts if desired.

2. Ginger Blueberry Oatmeal Bars

These Ginger Blueberry Oatmeal Bars are a delightful and healthy treat that combines the anti-inflammatory properties of fresh ginger and blueberries with the heartiness of oatmeal. Perfect as a snack or a dessert, these bars are both nutritious and delicious.

Ingredients

• 1 cup old-fashioned oats (240 ml)
• 1 cup blueberries (240 ml)
• 1/2 cup almond flour (120 ml)
• 1/2 cup honey (120 ml)
• 1/4 cup coconut oil, melted (60 ml)
• 2 tsp freshly grated ginger (10 ml)
• 1 tsp vanilla extract (5 ml)
• 1/2 tsp ground cinnamon (2.5 ml)
• 1/4 tsp salt (1.25 ml)

Cooking Method

1. Preheat the oven to 350°F (175°C). Line an 8×8 inch (20×20 cm) baking dish with parchment paper.
2. In a large bowl, mix the oats, almond flour, grated ginger, ground cinnamon, and salt.
3. Add the honey, melted coconut oil, and vanilla extract to the dry ingredients. Stir until well combined.
4. Gently fold in the blueberries.
5. Transfer the mixture to the prepared baking dish. Spread it evenly and press it down firmly.
6. Bake for 25-30 minutes, or until the edges are golden brown.
7. Allow the bars to cool completely in the baking dish before cutting them into squares.
8. Store the bars in an airtight container at room temperature for up to one week.

3. Blueberry Chia Seed Pudding

This creamy and rich chia seed pudding is packed with antioxidants and omega-3 fatty acids, making it an anti-inflammatory powerhouse.

Ingredients:

• 2 cups unsweetened almond milk (480 ml)
• 1/2 cup chia seeds (90 g)
• 1 cup fresh blueberries (150 g)
• 1-2 tbsp maple syrup (15-30 ml), to taste
• 1 tsp vanilla extract (5 ml)

Cooking Method:

1. In a medium bowl, whisk together almond milk, maple syrup, and vanilla extract.
2. Stir in the chia seeds until well combined.
3. Let the mixture sit for 5 minutes, then stir again to prevent clumping.
4. Refrigerate for at least 2 hours or overnight.
5. Serve topped with fresh blueberries.

4. Turmeric Ginger Cookies

These soft and chewy cookies incorporate potent anti-inflammatory ingredients like turmeric and ginger, balanced with a touch of sweetness.

Ingredients:

• 1 cup almond flour (96 g)
• 1/4 cup coconut flour (28 g)
• 1/4 cup coconut oil, melted (60 ml)
• 1/4 cup maple syrup (60 ml)
• 1 tbsp ground turmeric (15 g)
• 1 tsp ground ginger (5 g)
• 1/2 tsp baking soda (3 g)
• 1/4 tsp sea salt (1.5 g)

Cooking Method:

1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. In a large bowl, combine almond flour, coconut flour, turmeric, ginger, baking soda, and sea salt.
3. Mix in melted coconut oil and maple syrup until a dough forms.
4. Scoop tablespoon-sized portions onto the baking sheet, flattening them slightly with your hand.
5. Bake for 10-12 minutes or until golden brown.
6. Cool on a wire rack before serving.

5. Dark Chocolate Avocado Mousse

This decadent mousse combines the richness of dark chocolate with the creamy texture of avocado for a deliciously healthy treat.

Ingredients:

• 2 ripe avocados
• 1/4 cup unsweetened cocoa powder (25 g)
• 1/4 cup maple syrup (60 ml)
• 1/4 cup almond milk (60 ml)
• 1 tsp vanilla extract (5 ml)
• Pinch of sea salt

Cooking Method:

1. Scoop the flesh of the avocados into a food processor.
2. Add cocoa powder, maple syrup, almond milk, vanilla extract, and sea salt.
3. Blend until smooth and creamy, scraping down the sides as needed.
4. Spoon the mousse into serving cups and refrigerate for at least 1 hour.
5. Serve chilled, optionally topped with fresh berries.

6. Pineapple and Mango Sorbet

Refreshing and tangy, this sorbet is made with anti-inflammatory fruits like pineapple and mango, perfect for a hot day.

Ingredients:

• 2 cups frozen pineapple chunks (320 g)
• 2 cups frozen mango chunks (320 g)
• 1/4 cup coconut water (60 ml)
• 1 tbsp lime juice (15 ml)

Cooking Method:

1. Add frozen pineapple and mango chunks to a blender.
2. Pour in coconut water and lime juice.
3. Blend until smooth and creamy, stopping to scrape down the sides if necessary.
4. Scoop into bowls and serve immediately, or freeze for later.