Anti-inflammatory recipes: 5 dishes to reduce inflammation

Inflammation is a crucial part of your body’s defense mechanism. It is the process by which your immune system fights against injuries or infections. Inflammation is required for your body’s healing system, but chronic inflammation can cause problems. It has been associated with various health conditions, including heart disease, diabetes and arthritis. You can include anti-inflammatory foods in your diet to contribute to overall health and well-being. You can try some of the anti-inflammatory recipes to reduce inflammation in your body.

What are anti-inflammatory foods?

Anti-inflammatory foods are those that are believed to help reduce inflammation in the body, says clinical nutritionist Abhilasha V. Here are some examples of anti-inflammatory foods:

1. Fruits and vegetables

Rich in antioxidants, vitamins, and minerals, fruits and vegetables can help combat inflammation. Berries, leafy greens, tomatoes, seasonal vegetables and oranges are particularly known for their anti-inflammatory properties.

2. Fatty fish

Omega-3 fatty acids found in fatty fish like salmon, anchovies, mackerel, and sardines have anti-inflammatory effects. These fatty acids help reduce inflammation and may lower the risk of chronic diseases.

3. Nuts and seeds

Almonds, walnuts, flaxseeds, and chia seeds are good sources of healthy fats and antioxidants. They may help reduce inflammation and support heart health, says the expert.

4. Whole grains

Foods like brown rice, quinoa, and whole wheat contain fiber, have anti-inflammatory properties. Fiber also promotes gut health, which is linked to overall well-being.

5. Spices

Certain spices have anti-inflammatory compounds. Turmeric, for example, contains curcumin, which may have anti-inflammatory effects. Ginger and garlic are also known for their anti-inflammatory properties.

6. Olive oil and cold pressed oils

Extra virgin olive oil and cold pressed oils are rich in monounsaturated fats and antioxidants, which can help reduce inflammation and support heart health.

Anti-inflammatory recipes

Here are easy anti-inflammatory recipes that you can try at home.

1. Turmeric roasted vegetables

Ingredients

• Assorted vegetables like sweet potatoes, broccoli and carrots: 4 cups (Chopped)
• Olive oil: 2 tablespoons
• Turmeric: 1 teaspoon
• Salt: 1/2 teaspoon
• Pepper: 1/4 teaspoon

Method

• Toss chopped assorted vegetables with olive oil, turmeric, salt, and pepper.
• Roast in the oven at 400°F for about 25-30 minutes or until vegetables become tender then serve.

2. Salmon with quinoa and spinach

Ingredients

• Salmon fillets: 4
• Quinoa: 1 cup (uncooked)
• Spinach: 2 cups
• Cherry tomatoes: 1 cup (halved)
• Lemon: 1 (sliced)
• Olive oil: 2 tablespoons
• Garlic: 2 cloves (minced)
• Salt: 1/2 teaspoon
• Pepper: 1/4 teaspoon

Method

• Heat quinoa with water in a pan until the water is boiling.
• Put a lid on the pan, and simmer the quinoa until it’s absorbed all the water. Sauté spinach and cherry tomatoes in olive oil and garlic.
• Grill or bake salmon fillets.
• Serve over a bed of cooked quinoa and sautéed vegetables.

3. Chia seed pudding with berries

Ingredients

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• Chia seeds: 1/2 cup
• Almond milk: 2 cups
• Vanilla extract: 1 teaspoon
• Honey: 2 tablespoons
• Mixed berries: For topping

Method

• Mix chia seeds with honey, almond milk and vanilla extract.
• Keep it in fridge for 3 hours or overnight.
• Top with fresh mixed berries before serving.

4. Quinoa and black bean salad

Ingredients

• Quinoa: 1 cup (uncooked)
• Black beans: 1 can (drained and rinsed)
• Cherry tomatoes: 1 cup (halved)
• Cucumber: 1 (diced)
• Red bell pepper: 1 (diced)
• Avocado: 1 (diced)
• Lime juice: 3 tablespoons
• Olive oil: 2 tablespoons
• Cumin: 1 teaspoon
• Salt: 1/2 teaspoon
• Pepper: 1/4 teaspoon

Method

• Cook quinoa by heating it with water in a pan.
• After boiling the water, cover the pan. Simmer the quinoa and wait for it to absorb all the water.
• Mix the cooked quinoa with black beans, cherry tomatoes, cucumber, red bell pepper and avocado.
• Drizzle lime juice, olive oil, and sprinkle cumin, salt and pepper on it.

5. Green tea poached salmon

Ingredients

• Salmon fillets: 4 fillets
• Green tea bags: 2
• Ginger: 1 tablespoon (grated)
• Garlic: 2 cloves (minced)
• Soy sauce: 1/4 cup
• Honey: 2 tablespoons
• Green onions: 2 tablespoons (chopped)

Method

• Prepare a strong cup of green tea and wait for it to cool down.
• In a pan, heat the cooled green tea, ginger, garlic, soy sauce and honey, and bring to a simmer.
• Add salmon fillets and poach for 8 to 10 minutes.
• Garnish with chopped green onions.

While incorporating anti-inflammatory foods is beneficial, it’s crucial to maintain a balanced diet that includes a variety of nutrients. Relying too heavily on specific food groups may lead to nutritional imbalances.

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