It seems as if everyone is talking about inflammation. While short-term inflammation is often a good thing (it’s what helps your body heal from trauma or illness), remaining in that state for a long period of time is not. Referred to as chronic inflammation, it can lead to a host of health problems including type 2 diabetes, rheumatoid arthritis and cardiovascular disease. (In fact, five of the 10 leading causes of death in the United States have been linked to chronic inflammation.)
Worried you’re dealing with chronic inflammation? With a few lifestyle adjustments, you can work on naturally reducing inflammation. Prioritize moving your body more, improving your sleep and finding ways to better cope with stress. Then, of course, you can make smart dietary decisions — opting for anti-inflammatory recipes instead of inflammatory foods that are over-processed, fried and/or packed with added sugars.
Good news: These healthy meals all fit into an anti-inflammatory diet, as they feature whole, minimally processed ingredients and favor foods that are packed with antioxidants, plus other vitamins and minerals. So, if you’re looking for delicious (nutritious!) inspiration, keep scrolling.
Seared Salmon with Charred Green Beans
It’s a smart idea to prioritize eating foods high in omega-3 fatty acids. Found in fatty fish like salmon, as well as in flaxseeds and walnuts, this type of unsaturated fat has a brain-protecting anti-inflammatory effect.
Get the Seared Salmon with Charred Green Beans recipe.
Roasted Chickpea, Tomato and Chicken Bowls
Fiber-rich foods, such as chickpeas and other beans, can help prevent blood sugar spikes and reduce the body’s production of inflammatory triggers.
Make-Ahead Berry, Chia and Mint Smoothie
Strawberries have anti-inflammatory powers, boasting considerable amounts of vitamin C and other potent antioxidants. Throw some in your next smoothie, along with raspberries, beets, mint and chia seeds.
Get the Make-Ahead Berry, Chia and Mint Smoothie recipe.
Herby Lentil and Burrata Salad
This marinated lentil dish packs in a whole lot of anti-inflammatory ingredients — from omega-3 packed walnuts to fresh thyme, basil leaves, and baby arugula, plus French green lentils. What’s not to love?! (P.S. You can also skip the burrata and it’s still delicious.)
Crispy Striped Bass with Citrus Soba
A bright, ginger-orange vinaigrette takes earthy soba, tender-crisp snap peas and flaky fish to a whole new (delicious) place. Plus, it introduces a few extra nutrients to your dinner equation as well, including the antioxidant-like compounds called phytonutrients that are found in ginger root.
Get the Crispy Striped Bass with Citrus Soba recipe.
Gingery Chicken and Spinach Stir-Fry
Punch up chicken with flavor boosters that just happen to tout anti-inflammatory properties, too — including ginger and garlic. Many studies have demonstrated the anti-inflammatory and anti-microbial benefits of garlic and the allium may help improve gut health.
Sheet Pan Asparagus Frittata
Eggs provide a protein-packed, vegetarian vehicle for all the fresh veg — and that’s especially true with this sliceable, large-format form that’s perfect for meal prep.
Get the Sheet Pan Asparagus Frittata recipe.
Salmon Salad Tartines
One easy way to incorporate more of the omega-3 superhero salmon into your diet? Stock up on some canned salmon. The convenient ingredient comes in clutch whenever you need to eat stat and have zero time to cook.
Get the Salmon Salad Tartines recipe.
Cauliflower “Popcorn”
For an exciting way to snack on veggies, toss cauliflower florets with turmeric and roast. This spice features curcumin, a bright yellow active compound with proven anti-inflammatory and antioxidant properties.
Get the Cauliflower “Popcorn” recipe.
Sheet Pan Chicken with Apples and Delicata Squash
Cook up a complete (hands-off!) feast with just two sheet pans and a handful of ingredients — including apples, which have anti-inflammatory effects according to numerous clinical trial studies.
Get the Sheet Pan Chicken with Apples and Delicata Squash recipe.
Gingery Spring Soup
Cozy up with a bowl of feel-good comfort that’s chock-full of nutrient-rich vegetables and aromatics.
Get the Gingery Spring Soup recipe.
Salmon with Grapefruit and Lentil Salad
For a fast fix, whip up this hearty dinner, full of protein-packed lentils, vitamin C-rich grapefruit and heart-healthy salmon. It only takes 15 minutes to make!
Ultimate Green Juice
Here’s an excuse to pull out your juicer and hydrate in style. This refreshing juice is chock-full of green goodies like kale, celery, mint and apples.
Get the Ultimate Green Juice recipe.
Tomato-Poached Cod with Olives and Capers
Stress less about cooking fish, thanks to this foolproof method that lessens the chance of your fillets drying out: Simply simmer cod in a flavorful liquid until about done.
Paprika Chicken with Crispy Chickpeas and Tomatoes
Juicy tomatoes (and a ton of garlic!) create a built-in sauce for chicken as everything roasts together on a single sheet pan. Plus, cooking tomatoes actually makes its nutrients like lycopene, a natural antioxidant, more bioavailable.
Get the Paprika Chicken with Crispy Chickpeas and Tomatoes recipe.
Kohlrabi and Apple Salad
Sad side salad? No way! This fresh, raw salad is full of crunchy cruciferous vegetables and tart apples, plus heaps of mint and chopped pistachios.
Get the Kohlrabi and Apple Salad recipe.
Seared Salmon with Spiced Sweet Potatoes
This feel-good, flavor-packed weeknight dinner features roasted sweet potato pieces with crushed coriander and sliced chile. The orange root veg touts high concentrations of beta-carotene, which helps make vitamin A and is an antioxidant that protects cells from damage caused by free radicals.
Get the Seared Salmon with Spiced Sweet Potatoes recipe.
Oatmeal with Greens, Tomato and Egg
Consider a bowl of oatmeal the fiber-rich blank canvas for all sorts of healthful toppings — ranging from berries and chopped apples to savory additions like tomatoes, spinach and eggs.
Wild-Salmon Cakes with Quinoa Salad
Instead of a straight-up salmon fillet, serve up the fish in flavor-packed patties. Pile ’em on a plate of greens and quinoa, then top with a drizzle of basil-orange vinaigrette. Yum!
Get the Wild-Salmon Cakes with Quinoa Salad recipe.
Tomato-Roasted Cod with Spiced Almonds
Nuts provide a source of healthy fats, which can help your body fight chronic inflammation. While you can snack on some by the handful, it’s a bit more fun to get creative and use them as a crunchy topping for fish.
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