Anti-inflammatory recipes

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

 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.
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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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