Our bodies do an amazing job when we sprain an ankle or cut a finger: The inflamed redness and swelling surrounding the injury is a sign that the body is fighting back. But in daily life, things like stress and environmental toxins — or simply getting older — can cause chronic inflammation, which you might experience as aches and pains, poor digestion, or even heart disease.
Luckily, your diet can help keep inflammation at bay. One vital strategy is to cut back on foods that cause inflammation: refined flour, sugars and other simple carbs, cured and red meats, and alcohol.
You can also make a conscious effort to eat an intentionally anti-inflammatory diet. Certain foods are loaded with antioxidants and other vital nutrients that help support a healthy microbiome and reduce inflammation; those include leafy greens, berries, avocados, fatty fish, nuts and seeds, avocado oil, and olive oil.
These recipes combine anti-inflammatory superstars in the most delicious ways to make it easy to nourish your body.
Southeast Asian Turmeric Tofu and Cabbage
The anti-inflammatory curcumin in turmeric is absorbed better by the body if you combine it with black pepper, as this stir-fry recipe does. Tofu and other soy foods contain isoflavones, which also can calm inflammation.
Makes 4 servings • Prep time 20 minutes • Cook time 20 minutes
- 1 14-oz. block extra-firm tofu, drained
- 2 tbs. plus 1 tsp. avocado oil, divided
- ½ small green cabbage, chopped into 1-in. pieces (about 4 cups)
- 2 carrots, thinly sliced
- 2 tbs. minced fresh ginger
- 2 cloves garlic, minced
- 1 large shallot, chopped
- 2 tsp. brown mustard seeds
- 1 tsp. ground turmeric or 1 tbs. finely minced fresh turmeric
- ½ tsp. red-pepper flakes
- ½ tsp. freshly ground black pepper
- ½ tsp. sea salt
- 2 tsp. wheat-free tamari
- Cooked brown rice or quinoa, for serving
- Wrap the tofu in a kitchen towel and place it on a cutting board with a heavy object on top to press out excess moisture. Press the tofu for 10 minutes, then cut it into cubes.
- Place a large skillet or wok over medium-high heat and let it heat up for a minute or so. Drizzle in 2 tablespoons of the avocado oil and swirl to coat the pan. Add the tofu and sear for several seconds, then stir. Continue to cook about eight to 10 minutes, stirring occasionally, until the cubes are golden brown. Transfer the tofu to a bowl.
- To the same pan, add the remaining teaspoon of avocado oil, then add the cabbage, carrots, ginger, garlic, and shallots. Cook until the cabbage softens, about five minutes, stirring frequently. Add the mustard seeds, turmeric, red-pepper flakes, black pepper, and salt and stir until fragrant, about 30 seconds, then add the tamari. Gently stir in the tofu and remove the skillet from the heat.
- Serve over cooked brown rice or quinoa.
Sheet Pan Berry-Balsamic Chicken
Combine anti-inflammatory berries, arugula, onions, garlic, and olive oil with chicken thighs to make a delectable and nourishing meal.
Makes 4 servings • Prep time 10 minutes • Cook time 40 minutes
- 2 lb. boneless skinless chicken thighs
- 1 large onion, thinly sliced (learn what “The Best Way to Chop and Cook Onions for Maximum Flavor” is)
- 4 cloves garlic, minced
- 2 tbs. extra-virgin olive oil
- 2 tbs. balsamic vinegar
- 2 tbs. maple syrup (here’s how to ensure your maple syrup is the real deal)
- 1 tbs. Dijon mustard
- ½ tsp. sea salt
- ½ tsp. freshly ground black pepper
- 1½ cups fresh raspberries
- 1½ cups fresh blackberries
- 4 oz. arugula (about 4 cups)
- Preheat the oven to 400 degrees F and line a sheet pan with parchment paper.
- Place the chicken thighs and onion in a large bowl. In a smaller bowl, stir the garlic, olive oil, balsamic vinegar, maple syrup, Dijon mustard, salt, and pepper. Pour the mixture over the chicken and onion and toss to coat.
- Spread the mixture on the sheet pan, making sure all the chicken pieces touch the bottom of the pan. Roast for 30 minutes.
- Remove the pan from the oven and sprinkle the arugula and berries over the chicken mixture, then use a spatula to stir, coating the greens and berries with juices. Roast for seven to 10 minutes longer, until the greens are wilted and the berries are slightly softened.
Brussels Sprout Caesar With Parmesan Sweet Potatoes
Cruciferous vegetables, such as Brussels sprouts, contain sulforaphane and other antioxidants that help curb inflammation.
Makes 6 servings • Prep time 10 minutes • Cook time 30 minutes
- 12 oz. sweet potato, chopped into ½-in. cubes (about 2 cups)
- ¼ cup plus 1 tbs. extra-virgin olive oil, divided
- ½ teaspoon salt
- ½ cup shredded Parmesan, divided
- 1 lb. Brussels sprouts, ends trimmed
- 2 cloves garlic, chopped
- 1 tbs. chopped anchovy fillets (or 2 tsp. anchovy paste)
- 2 tbs. lemon juice
- 1 tsp. Worcestershire sauce
- ½ tsp. freshly ground black pepper
- 2 tsp. Dijon mustard
- More anchovies for topping (optional)
- Preheat the oven to 400 degrees F and line a sheet pan with parchment paper.
- Place the sweet potato cubes on the sheet pan, add 1 tablespoon of the olive oil and the salt, then toss to coat. Roast for 20 minutes, until the sweet potato is tender and browned. Sprinkle with half of the Parmesan and bake for five to 10 minutes longer, until the cheese is melted and crispy. Scrape from the pan and let cool.
- While the sweet potato cubes roast, use a slicer blade on a food processor to slice the Brussels sprouts as thinly as possible. Transfer to a large bowl.
- Wipe out the processor bowl and insert the S-blade. Place the garlic, anchovy, lemon juice, Worcestershire, and pepper in the processor and process until the garlic and anchovy are finely minced. Scrape down the sides of the bowl, add the Dijon mustard, and process again until smooth. With the machine running, slowly drizzle the remaining ¼ cup of olive oil through the feed tube. Transfer the dressing to a small bowl or jar.
- Drizzle the dressing over the sliced sprouts and toss to coat. Serve topped with the sweet potato cubes, remaining Parmesan, and more anchovies as desired.
Turmeric-Ginger Chicken Soup
Chicken soup gets more soothing with the addition of turmeric, ginger, and black pepper — a potent combo for arthritis pain. Garlic, onion, and spinach add more anti-inflammatory power.
Makes 6 to 8 servings • Prep time 10 minutes • Cook time 40 minutes
- 1 tbs. extra virgin olive oil
- 1 large yellow onion, chopped
- 1½ tbs. minced fresh turmeric
- 1½ tbs. minced fresh ginger
- 3 cloves garlic, chopped
- ½ tsp. sea salt
- 1 tsp. freshly ground black pepper
- 2 bay leaves
- 2 quarts chicken stock
- 2 large carrots, chopped
- 3 celery ribs, chopped
- 1½ lb. chicken breast, chopped
- 5 oz. spinach
- Place a large pot over medium heat, then add the olive oil and heat until shimmering. Add the onion and cook, stirring occasionally, until slightly softened, about five minutes.
- Add the turmeric, ginger, and garlic and cook until very fragrant, about 30 seconds. Add the salt, pepper, and bay leaves and stir, then pour in the chicken stock and bring the mixture to a boil. Reduce to a simmer and cook for 15 minutes.
- After 15 minutes, add the chopped carrots, celery, and chicken to the stock and simmer gently for 10 minutes, adjusting the heat as necessary to maintain a simmer. Take the pot off the heat, pluck out the bay leaves, and stir in the spinach. Serve hot.
Tart-Cherry Recovery Smoothie
Tart cherries are often recommended for alleviating muscle soreness, and their juice can help you sleep more soundly. Adding magnesium makes this an especially good postworkout smoothie, because it can aid muscle recovery and is often used to soothe leg cramps.
Makes 2 servings • Prep time 5 minutes
- ½ cup full-fat coconut milk
- 1 cup tart cherry juice
- ½ ripe avocado
- 2 cups frozen tart cherries
- 1 tsp. chopped fresh turmeric
- 1 tsp. chopped fresh ginger
- ¼ tsp. freshly ground black pepper
- 1 tsp. magnesium powder (optional)
- Maple syrup to taste (optional)
- Place the ingredients, in order, into a high-speed blender.
- Secure the lid and blend until smooth and creamy.
- If it tastes too tart, add maple syrup as desired.
This Post Has 2 Comments
Very nice!
Your recipes sound/ look delicious; I am an intermittent faster, and I can’t wait to try these recipes. At 71 I’ve still got a lot of living to do as a healthy senior citizen.