Cook to Beat Inflammation!

Over the past two decades, scientists have linked chronic inflammation to a growing list of diseases. And while smoking, overindulging in alcohol, and stress can all contribute to inflammation, the biggest source is often as close as your kitchen! In fact, many of the foods we eat—especially industrialized and ultra-processed foods—fuel inflammation throughout the body. But just making some simple dietary changes can actually fight inflammation instead of fostering it. Here is a day’s worth of delicious, anti-inflammatory recipes to get you started!

Eggs ‘n Lox Stack

This tasty brunch or breakfast recipe features inflammation-busting salmon and asparagus. Paired with eggs and dressed with sweet cherry tomatoes, it’s the perfect way to start the day! 

Serves 2

Ingredients

• 2 tablespoons grass-fed butter or ghee, divided
• 8 ounces cherry tomatoes, preferably organic
• 1 teaspoon balsamic vinegar
• 2 large eggs, preferably pastured or organic
• 14 asparagus spears, preferably organic
• 3 ounces thinly sliced smoked salmon
• Sea salt and pepper, to taste
• Chopped chives

Directions

1. Melt 1 tablespoon butter or ghee in a medium skillet over medium-high heat. Add the tomatoes and cook, stirring occasionally, for about 3 minutes. Gently mash the tomatoes using the back of a wooden spoon. Add the balsamic vinegar and season with salt and pepper to taste. Cook for an additional 2 minutes. Cover and set aside.
2. Trim the woody ends off each asparagus spear and discard. Steam the spears until just tender. Cover and keep warm.
3. Melt the remaining butter or ghee in a small skillet over medium heat. Crack the eggs into the skillet and cook for 5 minutes or until the whites are set.
4. To assemble, place 7 asparagus spears on each plate. Top with the tomato mixture, salmon, and eggs. Sprinkle with black pepper and chives. Serve immediately.

Per serving: Calories 262; Total Fat 19g; Carbs 12g; Protein 17g; Sodium 376mg; Sugar 5g  

 

Clementine & Roasted Beet Salad

The sweetness of the beets is a perfect foil for the tanginess of the clementines. Nestled into a bed of spicy arugula and sprinkled with goat cheese and pistachios, this salad is the perfect way to celebrate the flavors of fall. As a bonus, the ingredients are bursting with anti-inflammatory compounds.

Serves 4

Ingredients: 

• 2 medium beets
• 6 clementines, peeled and sectioned
• 4 cups arugula
• 1 tablespoon white wine vinegar
• ¼ teaspoon Dijon mustard
• 4 teaspoons extra virgin olive oil
• ½ teaspoon sea salt
• Ground pepper to taste
• ¼ cup goat cheese, crumbled
• ¼ cup pistachio nuts, shelled

Directions

1. Preheat oven to 375°
2. Scrub the beets well. Wrap in foil and place in a small baking dish. Bake until tender when pierced with a knife, about 1 hour. Cool for 15 minutes before unwrapping, then cool for an additional 10 minutes. Using a paper towel or a pair of disposable gloves (the beets will stain your skin!), rub off the beet skin and trim off the edges. Slice the beets into wedges.
3. Whisk the vinegar, mustard, oil, and salt in a small bowl. Add the beets to the dressing, toss to coat, and set aside for 15 minutes.
4. To assemble, arrange the arugula onto four plates. Top with clementine sections and beet wedges. Drizzle with remaining dressing. Sprinkle each salad with goat cheese and pistachios.

Per serving: Calories 227; Total Fat 13g; Carbs 26g; Protein 6g; Sodium 325mg; Sugar 18g

 

Turmeric Latte

Golden milk is all the rage thanks to its inflammation-fighting powers. Here we give it anti-inflammatory superpowers by combining turmeric with ginger and cinnamon. The result is a dairy-free, Indian-inspired latte that tastes as good as it is good for you!

Serves 1

Ingredients:

• 1 cup unsweetened almond or coconut milk
• 1 tablespoon fresh turmeric, grated
• 2 teaspoons honey
• 1 teaspoon fresh ginger, grated
• Pinch ground pepper
• Pinch ground cinnamon

Directions:

1. Combine the milk, turmeric, honey, ginger, and pepper in a blender and process until smooth.
2. Pour into a saucepan and heat over medium-high until steaming, but not boiling.
3. Transfer into a mug and garnish with cinnamon.

Per servings: Calories 159; Total Fat 2.7g; Carbs 17g; Protein 2g; Sodium 154mg; Sugar 26g

 

Turkey-Zucchini Skillet

When time is short, skip the drive-thru! Instead, whip up this 30-minute, budget-friendly inflammation fighter.   

Serves 4

Ingredients:

• 2 tablespoons avocado oil
• 1 pound ground turkey
• 1 medium zucchini, sliced
• 1-inch piece of ginger, peeled and grated
• 3 green onions, thinly sliced
• 1 cup baby spinach
• 4 tablespoons coconut aminos
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• ¼ teaspoon sea salt

Directions

1. Heat the oil in a large skillet over medium heat. Add the turkey to the skillet, breaking it up and cooking until browned.
2. Add the zucchini, ginger, and green onions. Cover and cook for 2-3 minutes.
3. Add the remaining ingredients, stirring to combine. Cover and cook for another 1-2 minutes or until the spinach has wilted.
4. Uncover and cook until most of the liquid had evaporated. Serve with sweet potatoes or other anti-inflammatory side dish.

Per servings: Calories 328 cal; Total Fat 21g; Carbs 4g; Protein 251g; Sodium 8mg; Sugar 1g

Download this article as a PDF