30+ Anti-Inflammation Recipes (30-Minutes or Less)

ByDIYer

Chronic inflammation is a persistent, low-level inflammation that can contribute to a variety of health problems, including heart disease, diabetes, arthritis, and other chronic conditions. While inflammation is a natural and essential process for healing, its prolonged presence in the body can be detrimental. Fortunately, one of the most powerful tools for combating chronic inflammation can be found in your kitchen. An anti-inflammatory diet, rich in whole, unprocessed foods, can help to reduce inflammation and support overall health. This article provides a comprehensive guide to anti-inflammatory eating, complete with over 30 delicious and easy-to-prepare recipes that can all be made in 30 minutes or less.

Understanding Inflammation and Diet

Inflammation is the body’s natural response to injury or infection. When you get a cut, for example, the area becomes red and swollen as your immune system sends white blood cells to the site to begin the healing process. This is acute inflammation, and it’s a vital part of a healthy immune response. Chronic inflammation, on the other hand, is a prolonged and often misdirected inflammatory response that can damage healthy cells and tissues over time.

Diet plays a significant role in regulating inflammation. Certain foods, such as those high in sugar, refined carbohydrates, and unhealthy fats, can promote inflammation. In contrast, an anti-inflammatory diet emphasizes foods rich in antioxidants, polyphenols, and omega-3 fatty acids, which have been shown to reduce inflammatory markers in the body. The Mediterranean diet is often cited as a prime example of an anti-inflammatory eating pattern, as it is rich in fruits, vegetables, whole grains, fish, and healthy fats like olive oil.

Key Anti-Inflammatory Foods:

  • Fatty Fish: Salmon, mackerel, sardines, and tuna are rich in omega-3 fatty acids, which have potent anti-inflammatory properties.
  • Leafy Greens: Spinach, kale, and collard greens are packed with antioxidants and vitamins that help to combat inflammation.
  • Berries: Blueberries, strawberries, raspberries, and other berries are high in anthocyanins, a type of antioxidant with anti-inflammatory effects.
  • Nuts and Seeds: Almonds, walnuts, and chia seeds are good sources of healthy fats, fiber, and antioxidants.
  • Olive Oil: Extra virgin olive oil is a cornerstone of the Mediterranean diet and is rich in oleocanthal, a compound with anti-inflammatory properties similar to ibuprofen.
  • Turmeric and Ginger: These spices have been used for centuries in traditional medicine for their anti-inflammatory effects.

Foods to Limit or Avoid:

  • Sugary Foods and Beverages: Soda, candy, pastries, and other sugary treats can trigger the release of inflammatory messengers.
  • Refined Carbohydrates: White bread, pasta, and rice can contribute to inflammation.
  • Fried Foods: Fried foods are often high in unhealthy fats and can promote inflammation.
  • Red and Processed Meats: These have been linked to increased levels of inflammation in the body.

The Recipes

Here are over 30 simple and delicious anti-inflammatory recipes that you can prepare in 30 minutes or less. They are organized by meal type to help you easily incorporate them into your daily routine.

Breakfasts

1. Turmeric Sunshine Smoothie

  • Time: 5 minutes
  • Description: A vibrant, anti-inflammatory smoothie to kickstart your day with a blend of tropical fruits and the power of turmeric.
  • Ingredients:
    • 1 cup frozen pineapple chunks
    • 1/2 cup frozen mango chunks
    • 1/2 banana, fresh or frozen
    • 1/2 tsp ground turmeric
    • 1/4 tsp ground ginger
    • 1 tbsp chia seeds
    • 1 cup unsweetened almond milk
  • Instructions:
  1. Combine all ingredients in a blender.
  2. Blend on high until smooth and creamy.
  3. Pour into a glass and enjoy immediately.

2. Avocado Toast with Smoked Salmon & Dill

  • Time: 10 minutes
  • Description: A classic breakfast elevated with omega-3-rich salmon and fresh herbs for a satisfying and anti-inflammatory start.
  • Ingredients:
  • 2 slices of whole-grain or sourdough bread, toasted
  • 1 ripe avocado
  • 1 tbsp lemon juice
  • 2 oz smoked salmon
  • 1 tbsp fresh dill, chopped
  • Pinch of red pepper flakes (optional)
  • Salt and black pepper to taste
  • Instructions:
  1. In a small bowl, mash the avocado with lemon juice, salt, and pepper.
  2. Spread the mashed avocado evenly on the toasted bread.
  3. Top with smoked salmon, fresh dill, and a pinch of red pepper flakes if desired.

3. Berry & Walnut Oatmeal

  • Time: 15 minutes
  • Description: A warm and hearty bowl of oatmeal packed with antioxidants from berries and healthy fats from walnuts.
  • Ingredients:
  • 1/2 cup rolled oats
  • 1 cup water or unsweetened almond milk
  • 1/2 cup mixed berries (fresh or frozen)
  • 1/4 cup walnuts, chopped
  • 1 tbsp maple syrup or honey (optional)
  • Pinch of cinnamon
  • Instructions:
  1. In a small saucepan, bring water or almond milk to a boil. Stir in the oats and reduce heat to a simmer.
  2. Cook for 5-7 minutes, stirring occasionally, until the oats are tender.
  3. Stir in the mixed berries, walnuts, cinnamon, and sweetener if using. Serve warm.

4. Spinach & Feta Scramble

  • Time: 10 minutes
  • Description: A quick and protein-packed scramble featuring leafy greens and savory feta cheese.
  • Ingredients:
  • 2 large eggs
  • 1 cup fresh spinach
  • 1/4 cup crumbled feta cheese
  • 1 tbsp olive oil
  • Salt and black pepper to taste
  • Instructions:
  1. In a small bowl, whisk the eggs with a splash of water, salt, and pepper.
  2. Heat olive oil in a non-stick skillet over medium heat. Add the spinach and cook until wilted, about 2 minutes.
  3. Pour the eggs over the spinach and cook, stirring gently, until the eggs are almost set.
  4. Stir in the feta cheese and cook for another minute until the eggs are cooked through. Serve immediately.

5. Chia Seed Pudding with Berries

  • Time: 5 minutes prep + overnight chilling
  • Description: A make-ahead breakfast that’s rich in fiber and omega-3s, topped with antioxidant-rich berries.
  • Ingredients:
  • 3 tbsp chia seeds
  • 1 cup unsweetened almond milk
  • 1 tsp maple syrup or honey (optional)
  • 1/2 tsp vanilla extract
  • 1/2 cup mixed berries for topping
  • Instructions:
  1. In a jar or bowl, whisk together chia seeds, almond milk, sweetener, and vanilla extract.
  2. Cover and refrigerate for at least 4 hours or overnight, until the pudding is thick and creamy.
  3. Top with fresh berries before serving.

Lunches

6. Kale & Quinoa Salad with Lemon Dressing

  • Time: 20 minutes
  • Description: A vibrant and nutrient-dense salad with massaged kale, protein-rich quinoa, and a zesty lemon vinaigrette.
  • Ingredients:
  • 2 cups chopped kale
  • 1 cup cooked quinoa, cooled
  • 1/4 cup crumbled feta cheese
  • 1/4 cup chopped almonds
  • 1/4 cup dried cranberries
  • Dressing: 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp Dijon mustard, salt, and pepper.
  • Instructions:
  1. In a large bowl, massage the kale with a drizzle of olive oil for 2-3 minutes to soften.
  2. Add the cooked quinoa, feta, almonds, and cranberries to the bowl.
  3. In a small bowl, whisk together the dressing ingredients. Pour over the salad and toss to combine.

7. Chickpea Salad Sandwich

  • Time: 15 minutes
  • Description: A vegetarian take on a classic salad sandwich, using mashed chickpeas for a creamy and satisfying filling.
  • Ingredients:
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 1/4 cup mayonnaise or vegan mayo
  • 1 celery stalk, finely chopped
  • 1/4 red onion, finely chopped
  • 1 tbsp Dijon mustard
  • Salt and pepper to taste
  • 4 slices of whole-grain bread
  • Lettuce and tomato slices for serving
  • Instructions:
  1. In a medium bowl, mash the chickpeas with a fork until flaky.
  2. Stir in the mayonnaise, celery, red onion, and mustard. Season with salt and pepper.
  3. Serve the chickpea salad on whole-grain bread with lettuce and tomato.

8. Mediterranean Tuna Salad

  • Time: 10 minutes
  • Description: A light and refreshing tuna salad with a Mediterranean twist, featuring olives, cucumbers, and a lemon-herb dressing.
  • Ingredients:
  • 1 (5-ounce) can of tuna in olive oil, drained
  • 1/2 cucumber, diced
  • 1/4 cup chopped Kalamata olives
  • 1/4 red onion, thinly sliced
  • 1 tbsp chopped fresh parsley
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • Instructions:
  1. In a bowl, combine the tuna, cucumber, olives, red onion, and parsley.
  2. Drizzle with olive oil and lemon juice, and season with salt and pepper. Toss gently to combine.
  3. Serve on its own, over a bed of greens, or in a whole-wheat pita.

9. Quick Lentil Soup

  • Time: 25 minutes
  • Description: A hearty and flavorful lentil soup that’s quick to make and packed with plant-based protein and fiber.
  • Ingredients:
  • 1 tbsp olive oil
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 2 cloves garlic, minced
  • 1 tsp ground cumin
  • 1/2 tsp smoked paprika
  • 1 cup brown or green lentils, rinsed
  • 4 cups vegetable broth
  • Salt and pepper to taste
  • Instructions:
  1. Heat olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened, about 5 minutes.
  2. Stir in the garlic, cumin, and paprika and cook for another minute until fragrant.
  3. Add the lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
  4. Season with salt and pepper to taste. Serve hot.

10. Leftover Salmon & Avocado Bowl

  • Time: 10 minutes
  • Description: A simple and satisfying bowl using leftover salmon, creamy avocado, and your favorite greens.
  • Ingredients:
  • 4-6 oz cooked salmon, flaked
  • 1/2 avocado, sliced
  • 2 cups mixed greens
  • 1/2 cup cooked quinoa or brown rice
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • Instructions:
  1. Arrange the mixed greens, quinoa/rice, salmon, and avocado in a bowl.
  2. Drizzle with olive oil and lemon juice. Season with salt and pepper.

Dinners

11. One-Pan Lemon Herb Salmon & Veggies

  • Time: 25 minutes
  • Description: A complete and flavorful meal cooked on a single sheet pan for easy cleanup. The salmon is flaky, and the vegetables are tender-crisp.
  • Ingredients:
  • 2 (6-ounce) salmon fillets
  • 1 lb asparagus, trimmed
  • 1 pint cherry tomatoes
  • 2 tbsp olive oil
  • 1 tsp dried oregano
  • 1 lemon, sliced
  • Salt and pepper to taste
  • Instructions:
  1. Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
  2. Toss the asparagus and cherry tomatoes with 1 tbsp of olive oil, salt, and pepper. Spread in a single layer on the baking sheet.
  3. Roast for 10 minutes.
  4. Meanwhile, rub the salmon fillets with the remaining olive oil, oregano, salt, and pepper.
  5. Push the vegetables to the sides of the pan and place the salmon in the center. Top each fillet with lemon slices.
  6. Return to the oven and bake for another 10-12 minutes, or until the salmon is cooked through and the vegetables are tender.

12. Garlicky Shrimp & Spinach Skillet

  • Time: 15 minutes
  • Description: A quick and flavorful skillet meal with succulent shrimp, wilted spinach, and a hint of garlic and lemon.
  • Ingredients:
  • 1 lb shrimp, peeled and deveined
  • 5 oz fresh spinach
  • 3 cloves garlic, minced
  • 1 tbsp olive oil
  • 1/2 cup vegetable broth or white wine
  • 1 tbsp lemon juice
  • Pinch of red pepper flakes
  • Salt and pepper to taste
  • Instructions:
  1. Heat olive oil in a large skillet over medium-high heat. Add the shrimp and cook for 1-2 minutes per side, until pink. Remove from skillet and set aside.
  2. Add the garlic to the skillet and cook for 30 seconds until fragrant. Add the spinach and cook until wilted.
  3. Pour in the vegetable broth and lemon juice, and bring to a simmer. Season with red pepper flakes, salt, and pepper.
  4. Return the shrimp to the skillet and toss to combine. Serve immediately.

13. Chicken & Broccoli Stir-fry

  • Time: 20 minutes
  • Description: A classic stir-fry that’s both healthy and delicious, with tender chicken, crisp broccoli, and a savory ginger-garlic sauce.
  • Ingredients:
  • 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
  • 1 head of broccoli, cut into florets
  • 1 tbsp olive oil or sesame oil
  • 2 cloves garlic, minced
  • 1 inch ginger, grated
  • Sauce: 1/4 cup soy sauce or tamari, 2 tbsp honey or maple syrup, 1 tbsp rice vinegar.
  • Instructions:

 

  1. In a small bowl, whisk together the sauce ingredients.

 

  1. Heat oil in a large skillet or wok over medium-high heat. Add the chicken and cook until browned and cooked through. Remove from skillet.

 

  1. Add the broccoli to the skillet with a splash of water, cover, and steam for 3-4 minutes until tender-crisp.

 

  1. Return the chicken to the skillet. Add the garlic and ginger and cook for 1 minute.

 

  1. Pour the sauce over the chicken and broccoli and toss to coat. Cook for another minute until the sauce has thickened slightly. Serve over brown rice or quinoa.

14. Turmeric Chickpea Curry

  • Time: 25 minutes
  • Description: A fragrant and flavorful vegan curry made with chickpeas, spinach, and a blend of anti-inflammatory spices.
  • Ingredients:
  • 1 tbsp coconut oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 inch ginger, grated
  • 1 tbsp curry powder
  • 1 tsp ground turmeric
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 1 (14-ounce) can coconut milk
  • 4 cups fresh spinach
  • Salt and pepper to taste
  • Cooked brown rice or quinoa for serving
  • Instructions:
  1. Heat coconut oil in a large skillet or pot over medium heat. Add the onion and cook until softened.
  2. Stir in the garlic and ginger and cook for 1 minute until fragrant.
  3. Add the curry powder and turmeric and cook for another 30 seconds.
  4. Stir in the chickpeas and coconut milk. Bring to a simmer and cook for 10 minutes.
  5. Stir in the spinach and cook until wilted. Season with salt and pepper.
  6. Serve hot over brown rice or quinoa.

15. Sweet Potato & Black Bean Tacos

  • Time: 30 minutes
  • Description: Flavorful and satisfying vegetarian tacos filled with roasted sweet potatoes, black beans, and a creamy avocado-lime drizzle.
  • Ingredients:
  • 2 medium sweet potatoes, peeled and diced
  • 1 tbsp olive oil
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • 1 (15-ounce) can black beans, rinsed and drained
  • 8 small corn or whole-wheat tortillas
  • Avocado-Lime Drizzle: 1 avocado, 1/4 cup cilantro, 2 tbsp lime juice, 2-3 tbsp water, salt, and pepper.
  • Instructions:
  1. Preheat oven to 400°F (200°C). Toss the sweet potatoes with olive oil, chili powder, and cumin. Roast for 20-25 minutes, or until tender.
  2. While the sweet potatoes are roasting, prepare the drizzle by blending all ingredients until smooth.
  3. Warm the tortillas in a dry skillet or in the microwave.
  4. Assemble the tacos with the roasted sweet potatoes, black beans, and a generous drizzle of the avocado-lime sauce.

Snacks & Sides

16. Roasted Red Pepper Hummus

  • Time: 10 minutes
  • Description: A vibrant and flavorful hummus made with roasted red peppers, perfect for dipping vegetables or whole-wheat pita.
  • Ingredients:
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 1/2 cup roasted red peppers (jarred is fine)
  • 1/4 cup tahini
  • 2 tbsp lemon juice
  • 1 clove garlic
  • 2 tbsp olive oil
  • Salt and pepper to taste
  • Instructions:
  1. Combine all ingredients in a food processor and blend until smooth.
  2. Serve with fresh vegetable sticks (carrots, cucumbers, bell peppers) or whole-wheat pita bread.

17. Turmeric Roasted Cauliflower

  • Time: 25 minutes
  • Description: A simple and delicious side dish where cauliflower is roasted with anti-inflammatory turmeric and other spices.
  • Ingredients:
  • 1 head of cauliflower, cut into florets
  • 2 tbsp olive oil
  • 1 tsp ground turmeric
  • 1/2 tsp ground cumin
  • Salt and pepper to taste
  • Instructions:
  1. Preheat oven to 400°F (200°C).
  2. In a large bowl, toss the cauliflower florets with olive oil, turmeric, cumin, salt, and pepper.
  3. Spread the cauliflower on a baking sheet in a single layer.
  4. Roast for 20-25 minutes, or until tender and slightly crispy, flipping halfway through.

18. Garlic & Herb Roasted Vegetables

  • Time: 30 minutes
  • Description: A versatile and flavorful mix of roasted vegetables seasoned with garlic and herbs.
  • Ingredients:
  • 1 lb mixed vegetables (broccoli, carrots, bell peppers, zucchini)
  • 2 tbsp olive oil
  • 3 cloves garlic, minced
  • 1 tsp dried Italian herbs (oregano, basil, thyme)
  • Salt and pepper to taste
  • Instructions:
  1. Preheat oven to 400°F (200°C).
  2. Chop the vegetables into bite-sized pieces.
  3. In a large bowl, toss the vegetables with olive oil, garlic, herbs, salt, and pepper.
  4. Spread on a baking sheet and roast for 20-25 minutes, or until tender and lightly browned.

19. Chocolate Avocado Mousse

  • Time: 10 minutes
  • Description: A surprisingly healthy and decadent dessert made with creamy avocado, cocoa powder, and a touch of sweetness.
  • Ingredients:
  • 2 ripe avocados
  • 1/2 cup unsweetened cocoa powder
  • 1/2 cup maple syrup or honey
  • 1/4 cup unsweetened almond milk
  • 1 tsp vanilla extract
  • Pinch of salt
  • Instructions:
  1. Combine all ingredients in a food processor and blend until completely smooth.
  2. Divide the mousse into serving dishes and chill for at least 30 minutes before serving.

20. Ginger-Turmeric Energy Bites

  • Time: 15 minutes
  • Description: No-bake energy bites packed with anti-inflammatory ginger and turmeric, perfect for a quick snack.
  • Ingredients:
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/3 cup honey or maple syrup
  • 1/2 cup ground flaxseed
  • 1 tbsp chia seeds
  • 1 tsp ground turmeric
  • 1/2 tsp ground ginger
  • Instructions:
  1. In a medium bowl, combine all ingredients and mix well.
  2. Roll the mixture into small balls.
  3. Store in an airtight container in the refrigerator.

21. Baked Cod with Asparagus and Cherry Tomatoes

  • Time: 25 minutes
  • Description: A light and flaky baked cod dish, paired with antioxidant-rich asparagus and cherry tomatoes.
  • Ingredients:
  • 2 (6-ounce) cod fillets
  • 1 bunch asparagus, trimmed
  • 1 cup cherry tomatoes
  • 2 tbsp olive oil
  • 1 lemon, sliced
  • 1 tsp dried oregano
  • Salt and pepper to taste
  • Instructions:
  1. Preheat oven to 400°F (200°C).
  2. On a baking sheet, toss asparagus and cherry tomatoes with 1 tbsp of olive oil, salt, and pepper.
  3. Roast for 10 minutes.
  4. Pat the cod fillets dry and season with salt, pepper, and oregano.
  5. Move the vegetables to the side and place the cod on the baking sheet. Drizzle with remaining olive oil and top with lemon slices.
  6. Bake for 12-15 minutes, or until the cod is cooked through and flakes easily with a fork.

22. Black Bean Burgers on Whole-Wheat Buns

  • Time: 30 minutes
  • Description: Hearty and flavorful homemade black bean burgers that are a great alternative to red meat.
  • Ingredients:
  • 1 (15-ounce) can black beans, rinsed and mashed
  • 1/2 cup breadcrumbs
  • 1/4 cup finely chopped onion
  • 1 egg, beaten
  • 1 tsp cumin
  • 1/2 tsp chili powder
  • 4 whole-wheat buns
  • Toppings: lettuce, tomato, avocado
  • Instructions:
  1. In a bowl, combine mashed black beans, breadcrumbs, onion, egg, and spices. Form into 4 patties.
  2. Heat a lightly oiled skillet over medium heat. Cook burgers for 5-7 minutes per side, until browned and firm.
  3. Serve on whole-wheat buns with your favorite toppings.

23. Green Goddess Sandwich

  • Time: 15 minutes
  • Description: A vibrant green sandwich packed with avocado, cucumber, spinach, and a creamy herb-filled dressing.
  • Ingredients:
  • 2 slices whole-grain bread
  • 1/4 avocado, sliced
  • 1/4 cup cucumber, thinly sliced
  • 1/2 cup fresh spinach
  • Dressing: 1/4 cup plain Greek yogurt, 1 tbsp chopped fresh herbs (parsley, chives, dill), 1 tsp lemon juice
  • Instructions:
  1. Whisk together the dressing ingredients.
  2. Spread the dressing on both slices of bread.
  3. Layer the spinach, cucumber, and avocado on one slice of bread. Top with the other slice.

24. Anti-Inflammatory Green Smoothie

  • Time: 5 minutes
  • Description: A nutrient-dense smoothie with kale, pineapple, and ginger to help fight inflammation.
  • Ingredients:
  • 1 cup kale or spinach
  • 1/2 cup frozen pineapple
  • 1/2 green apple
  • 1/2 inch ginger, grated
  • 1 tbsp hemp seeds
  • 1 cup water or coconut water
  • Instructions:
  1. Combine all ingredients in a blender.
  2. Blend until smooth.

25. Zucchini Noodles with Pesto and Cherry Tomatoes

  • Time: 20 minutes
  • Description: A light and fresh pasta alternative using zucchini noodles, tossed with pesto and sweet cherry tomatoes.
  • Ingredients:
  • 2 medium zucchini, spiralized
  • 1/4 cup basil pesto
  • 1 cup cherry tomatoes, halved
  • 1 tbsp pine nuts, toasted
  • Instructions:
  1. Heat a large skillet over medium heat. Add the zucchini noodles and cook for 2-3 minutes, until slightly softened.
  2. Stir in the pesto and cherry tomatoes. Cook for another 2 minutes until the tomatoes are warmed through.
  3. Top with toasted pine nuts before serving.

26. Sardine and Avocado on Crackers

  • Time: 10 minutes
  • Description: A simple, nutrient-dense snack that combines omega-3-rich sardines with creamy avocado.
  • Ingredients:
  • 1 can of sardines in olive oil
  • 1/2 avocado, mashed
  • Whole-grain crackers
  • Lemon juice, salt, and pepper to taste
  • Instructions:
  1. In a small bowl, mix the sardines with the mashed avocado.
  2. Season with lemon juice, salt, and pepper.
  3. Serve on top of whole-grain crackers.

27. Sheet Pan Chicken Fajitas

  • Time: 30 minutes
  • Description: A quick and easy way to make chicken fajitas with bell peppers and onions, all on one sheet pan.
  • Ingredients:
  • 1 lb boneless, skinless chicken breast, sliced
  • 2 bell peppers, sliced
  • 1 onion, sliced
  • 1 tbsp olive oil
  • 1 tbsp fajita seasoning
  • Whole-wheat tortillas and your favorite toppings for serving
  • Instructions:
  1. Preheat oven to 400°F (200°C).
  2. On a baking sheet, toss the chicken, peppers, and onion with olive oil and fajita seasoning.
  3. Bake for 20-25 minutes, until the chicken is cooked through and the vegetables are tender.
  4. Serve in warm tortillas with toppings like avocado, salsa, and Greek yogurt.

28. Mackerel Salad with Herbs

  • Time: 10 minutes
  • Description: A flavorful and healthy salad using canned mackerel, fresh herbs, and a light vinaigrette.
  • Ingredients:
  • 1 (5-ounce) can of mackerel, drained
  • 1/4 cup chopped fresh parsley
  • 2 tbsp chopped red onion
  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • Instructions:
  1. In a bowl, flake the mackerel with a fork.
  2. Add the parsley, red onion, olive oil, and vinegar. Mix to combine.
  3. Serve over greens or with whole-grain crackers.

29. Roasted Brussels Sprouts with Garlic

  • Time: 25 minutes
  • Description: Crispy and flavorful roasted Brussels sprouts with a hint of garlic.
  • Ingredients:
  • 1 lb Brussels sprouts, trimmed and halved
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • Instructions:
  1. Preheat oven to 400°F (200°C).
  2. Toss the Brussels sprouts with olive oil, garlic, salt, and pepper.
  3. Roast for 20-25 minutes, until tender and crispy.

30. Golden Milk Latte

  • Time: 10 minutes
  • Description: A warm and comforting turmeric latte, also known as golden milk, perfect for winding down in the evening.
  • Ingredients:
  • 1 cup unsweetened almond milk
  • 1 tsp ground turmeric
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 1 tsp honey or maple syrup (optional)
  • Instructions:
  1. In a small saucepan, whisk together all ingredients.
  2. Heat over medium heat until warm, but not boiling.
  3. Pour into a mug and enjoy.

31. White Bean and Tuna Salad with Lemon and Dill

  • Time: 15 minutes
  • Description: A protein-packed salad combining cannellini beans and tuna with a bright, fresh dressing.
  • Ingredients:
  • 1 (15-ounce) can cannellini beans, rinsed
  • 1 (5-ounce) can tuna in olive oil, drained
  • 1/4 cup chopped red onion
  • 2 tbsp chopped fresh dill
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Instructions:
  1. In a medium bowl, combine all ingredients and gently toss.
  2. Season with salt and pepper to taste. Serve immediately or chilled.

32. Curried Egg Salad

  • Time: 15 minutes
  • Description: A twist on classic egg salad with the addition of anti-inflammatory curry powder.
  • Ingredients:
  • 4 hard-boiled eggs, chopped
  • 1/4 cup mayonnaise or Greek yogurt
  • 1 tsp curry powder
  • 1 tbsp chopped cilantro
  • Salt and pepper to taste
  • Instructions:
  1. In a bowl, combine all ingredients and mix well.
  2. Serve on whole-grain bread or in lettuce cups.

Conclusion

Adopting an anti-inflammatory diet doesn’t have to be complicated or time-consuming. By focusing on whole, nutrient-dense foods and incorporating a variety of the recipes provided in this article, you can take a proactive approach to reducing chronic inflammation and improving your overall health. These quick and easy meals demonstrate that eating well can be both delicious and convenient, making it easier than ever to support your body’s natural healing processes and thrive.


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