Best Anti-Inflammatory Recipes for a Healthier Lifestyle

Ingredients:

• 2 cups milk of choice (cow, almond, coconut)
• 1 inch fresh ginger, sliced
• 1 teaspoon ground turmeric
• 1 teaspoon ground cinnamon
• ¼ teaspoon ground cardamom
• 1 pinch black pepper
• 2 teaspoons honey or maple syrup

Instructions:

1. Combine all ingredients in a small saucepan.
2. Bring to a simmer over medium heat.
3. Reduce heat and simmer gently for 10 minutes.
4. Strain and serve warm or chilled.

Nutritional Highlight: Turmeric contains curcumin, a compound with powerful anti-inflammatory effects, while black pepper enhances its absorption.

Ingredients:

• 1 cup frozen mixed berries (blueberries, strawberries)
• ¼ cup silken tofu or Greek yogurt
• ½ frozen banana
• 1 tablespoon almond butter
• ½ cup milk of choice
• Toppings: fresh berries, sliced almonds, chia seeds

Instructions:

1. Blend berries, tofu/yogurt, banana, almond butter, and milk until smooth.
2. Pour into a bowl.
3. Top with fresh berries, almonds, and chia seeds.

Nutritional Highlight: Berries are packed with antioxidants that help fight inflammation, while chia seeds provide omega-3 fatty acids.

Ingredients:

• 1 cup cooked quinoa
• 1 cup chickpeas, rinsed and drained
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ¼ cup red onion, thinly sliced
• ¼ cup kalamata olives, pitted
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Optional: ¼ cup crumbled feta cheese

Instructions:

1. Combine quinoa and chickpeas in a bowl.
2. Add cucumber, tomatoes, red onion, and olives.
3. Whisk together olive oil, lemon juice, and oregano.
4. Pour dressing over salad and toss to combine.
5. Top with feta if using.

Nutritional Highlight: Olive oil contains oleocanthal, a natural compound with anti-inflammatory properties similar to ibuprofen.

Ingredients:

• 1 cup red lentils, rinsed
• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 tablespoon ground turmeric
• 1 teaspoon ground cumin
• 4 cups vegetable broth
• 2 cups spinach or kale, chopped
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add onion, carrots, and celery. Cook until softened, about 5 minutes.
3. Add garlic, ginger, turmeric, and cumin. Cook for 1 minute until fragrant.
4. Add lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes.
5. Stir in greens and cook until wilted.
6. Add lemon juice, salt, and pepper.

Nutritional Highlight: Lentils provide plant-based protein and fiber, while turmeric’s curcumin offers potent anti-inflammatory benefits.

Ingredients:

• 2 salmon fillets (4-6 oz each)
• 2 medium sweet potatoes, cubed
• 2 tablespoons olive oil, divided
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 4 cups baby spinach or kale
• 2 garlic cloves, minced
• 1 lemon, cut into wedges
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with 1 tablespoon olive oil, turmeric, and cumin. Spread on a baking sheet.
3. Roast sweet potatoes for 15 minutes.
4. Season salmon with salt and pepper. Add to the baking sheet.
5. Roast for another 12-15 minutes until salmon is cooked through.
6. Meanwhile, heat remaining olive oil in a skillet. Add garlic and greens. Sauté until wilted.
7. Serve salmon with sweet potatoes, greens, and lemon wedges.

Nutritional Highlight: Salmon is one of the best sources of omega-3 fatty acids, which have powerful anti-inflammatory effects.

Ingredients:

• 1 cup water
• 1 cup apple cider vinegar
• ½ inch fresh turmeric, sliced
• ½ inch fresh ginger, sliced
• 1 teaspoon salt
• 2 teaspoons honey
• 1 cup sliced carrots
• 1 cup sliced red peppers
• 1 cup sliced cucumber

Instructions:

1. In a pot, bring water, vinegar, turmeric, ginger, salt, and honey to a boil.
2. Place vegetables in glass jars.
3. Pour hot liquid over vegetables.
4. Let sit for at least 15 minutes before serving.
5. Store in refrigerator for up to one week.

Nutritional Highlight: Apple cider vinegar may help reduce inflammation, while turmeric and ginger add additional anti-inflammatory compounds.

Ingredients:

• 2 tablespoons ground turmeric
• 1 tablespoon ground black pepper
• 1 tablespoon ground cumin
• 1 teaspoon ground cinnamon
• 1 teaspoon ground ginger
• ½ teaspoon ground cardamom
• ½ teaspoon salt

Instructions:

1. Combine all spices in a small bowl.
2. Mix thoroughly.
3. Store in an airtight container for up to 3 months.

Ways to Use:

• Sprinkle on roasted vegetables
• Add to soups and stews
• Mix with olive oil for a quick marinade
• Stir into rice or quinoa while cooking

Nutritional Highlight: Black pepper contains piperine, which enhances the absorption of turmeric’s anti-inflammatory compounds by up to 2,000%.

Ingredients:

• ¼ cup chia seeds
• 1 cup milk of choice
• 1 tablespoon maple syrup or honey
• ½ teaspoon vanilla extract
• 1 cup fresh or frozen blueberries
• 2 tablespoons sliced almonds
• Optional: cinnamon to taste

Instructions:

1. In a bowl, combine chia seeds, milk, sweetener, and vanilla.
2. Stir well and let sit for 5 minutes. Stir again to prevent clumping.
3. Refrigerate for at least 2 hours or overnight.
4. If using frozen blueberries, thaw and mash slightly to release juices.
5. Layer chia pudding with blueberries in serving glasses or jars.
6. Top with sliced almonds and optional cinnamon.

Nutritional Highlight: Blueberries are among the highest antioxidant foods, while chia seeds provide plant-based omega-3 fatty acids that help combat inflammation.