Though there’s still much doctors would like to know about anti-inflammatory foods, and researchers have more studies to do before dietitians can recommend definitive guidelines for anti-inflammatory diets, all of these health professionals seem to agree on one thing: adding more of these healthy foods to your diet is a good idea.
Inflammation is the body’s natural response to injury or illness to help prevent infection and promote healing. However, too much whole-body inflammation sets the foundation for many serious illnesses, including osteoarthritis, heart disease, cancer and Alzheimer’s disease — which is why many doctors recommend an eating plan based on anti-inflammatory principles.
An anti-inflammatory diet consists of foods that reduce inflammatory responses. This eating plan involves replacing sugary, refined and processed foods with whole, nutrient-rich foods. As a result it includes an abundance of fruits and vegetables, whole grains, beans and legumes and fish. But this plan also has room for a few indulgences, such as red wine and dark chocolate, in moderation of course.
Here are seven mouthwatering recipes to get a taste of the anti-inflammatory eating plan.
1. Red Velvet Smoothie
Don’t be fooled by its sweet name. This drink from Clean Cuisine is packed with beets, antioxidant-rich cherries and plenty of fiber.
2. Golden Milk
Recently popularized by the “moon milk” craze, these turmeric lattes have numerous health benefits. Follow a recipe with plant-based milk, such as this one from Minimalist Baker, and you have a comforting anti-inflammatory treat.
Get the recipe here.
3. Turmeric Oatmeal
Oatmeal goes from ordinary to extraordinary with a healthy dose of anti-inflammatory turmeric in this recipe from Lauren Caris Cooks. You can also add a handful of berries to traditional oatmeal for an anti-inflammatory boost.
4. Quick Orecchiette Pasta With Kale Pesto
One of the easiest ways to up your leafy greens, a mainstay of the anti-inflammatory diet, is in a pesto. This tasty pasta recipe from The Awesome Green includes a variety of fresh herbs and an entire bunch of kale.
5. Loaded Sesame Ginger Salmon Salad
Drizzled with homemade vinaigrette and filled with fruit, vegetables and fish, this summery salad from What’s Gaby Cooking checks all the anti-inflammatory diet boxes. These bright colors are a treat for the eyes and the tastebuds.
6. Instant Pot Sweet Potato Curry Stew
This vegan curry from Wholesome Delicious is meat-free and definitely flavorful. Coconut milk gives it a creamy texture and complements the sweet potatoes, tomatoes, zucchini and peppers.
7. Balsamic Chicken, Brussels Sprouts, Cranberries and Pumpkin Seeds
Brussels sprouts get a healthy boost of flavor from cranberries, pumpkin seeds, sun-dried tomatoes and lean chicken in this one-skillet recipe from Averie Cooks. Cruciferous vegetables, like Brussels sprouts, are filled with satiating fiber and help lower inflammation.
