4 Yummy Anti Inflammatory Diet Recipes (Step by Step)

Are you suffering from chronic inflammation? If this is the case, you may have to go on a diet that fights this issue.

So when you are ready to fully comply with the anti-inflammatory diet, you may have no idea about the appropriate recipes. Doesn’t matter. Now you will be able to learn these recipes in detail.

Here Are Anti Inflammatory Diet Recipes

Unhealthy habits such as consuming alcohol or drugs, a sedentary lifestyle, or an unhealthy diet can lead to chronic inflammation in your daily life. Therefore, following an anti-inflammatory diet is essential to maintaining good health. (1)

Consuming oils, processed foods, refined sugars, cereals, flours, and having bad habits inflame your cells and cause diseases such as tumor growth, diabetes, runny nose, allergies, hair loss, and arthritis.

This condition occurs when the body has an inflammatory response to many stimuli. Unfortunately, it attacks the body’s tissues, which causes damage to the cells.

For this reason, cells struggling with these problems cause nutritional sensitivities and indigestion.

So what we eat plays a big role. But, how can we get away with it? The answer is simple:

By following a well-planned diet, it is possible to avoid foods that increase inflammation in your body, both directly and indirectly. Now let’s take a look at the recipes consisting of these foods.

Anti Inflammatory Diet Recipes

1. Spinach and Yogurt Together (4 Servings) – 15min. prep – 20 min cooking time

Anti inflammatory diet recipes

Anti inflammatory diet recipes – Spinach and yogurt recipe

Spinach, which is indispensable for dinner tables, contains antioxidants that dry inflammation. Not only that, but it also contains plenty of vitamin E and alpha-linolenic acid. This acid has an effect that reduces pain caused by inflammation. (2)

Per Serving

Calories: 274

Net Carb: 26g

Total Fat: 15g

Protein: 8g

Ingredients

Spinach (500g / 16.6 cups, well cleaned)

Rice (2 tbsp, raw)

Tomato paste (1 tbsp)

Olive oil (4 tbsp)

Garlic (2 cloves)

Onion (1, small)

Hot water (2 cups)

Salt, pepper, and chili flakes to taste

Greek yogurt (For serving)

Recipe

Put olive oil in a pan and start frying by adding the chopped onion.

After the color of the onions changes, add the tomato paste and fry for a few more minutes.

Mince the garlic, then fry some more.

Add chopped spinach.

Add the washed rice when the spinach starts to release its water and absorb it again.

Add the hot water and then add the seasonings

Turn down the heat, close the lid of the pot and let it cook.

After about 15 minutes, check whether it is cooked or not.

Put the spinach on a serving plate and serve with Greek yogurt on top.

Recommendation: If you are not sure that they are thoroughly cleaned after washing the chopped spinach, put a bowl of water and add a lot of vinegar.

You can clean the sand by soaking the spinach in vinegar water, then rinsing it with plenty of water.

Tip: During the cooking process, the spinach will continue to release water, but if you like the dish juicy, you can increase the amount of water you will use.

Watch Spinach and Yogurt Recipe Video

 

2. Stir Fried Salmon with Vegetables (6 Servings) – 5min. prep – 30 min cooking time

Anti inflammatory diet recipes

Anti-inflammatory diet recipes – Stir-fried salmon with vegetables

Studies have indicated that fatty fish such as salmon, which contain omega-3 fatty acids, fight inflammation in the body.

Scientists have stated that the oils in the human body, called ‘resolvin’, fight inflammation, which is provided by the fatty acids in oily fish. (3)

Per Serving

Calories: 347

Net Carb: 12g

Total Fat: 23g

Protein: 20g

Ingredients

Salmon (500g / 1.1 lbs)

Potatoes (2 medium)

Carrot (1 medium)

Onion (1 medium)

Olive oil (6 tbsp)

Lemon juice (6 drops)

Vinegar (2 tbsp)

Black pepper, paprika, salt to taste

Recipe

Take the salmon in a deep bowl.

Add 2 tablespoons of olive oil, pepper, paprika, and salt to it.

Add a few drops of lemon juice and mix.

Keep the salmon in the refrigerator for half an hour.

In a separate bowl, put the chopped potato, diced carrot, chopped onion, spices, vinegar, salt, and 2 tablespoons of olive oil.

Mix well.

Put 2 tablespoons of olive oil in a large saucepan.

Add the vegetable mixture to the pot.

Fry for 5-6 minutes.

Arrange the salmon so that it touches the pan.

Fry both sides on high heat.

Turn the stove down.

Add less than half a cup of water and close the lid of the pot.

We cook it in a controlled manner for about 15-20 minutes.

Tip: If you don’t have time to keep the fish in the refrigerator for a long time, 15 minutes will be enough.

Tip: You can cut the vegetables if you don’t like them from the ingredient list.

3. Homemade Tomato Basil Soup (4 Servings) -15min. prep – 45 min cooking time

Anti inflammatory diet recipes

Anti inflammatory diet recipes – Homemade tomato basil soup

Tomatoes are an excellent source of lycopene, which reduces inflammation and protects against cancer. Cooking tomatoes in olive oil maximizes lycopene levels. This recipe gives you exactly that mixture. (4)

Per Serving

Calories: 178

Net Carb: 12g

Total Fat: 14g

Protein: 3g

Ingredients

Tomato (10, medium)

Fresh basil (1 bunch)

Olive oil (4 tbsp)

Tomato paste (1 tsp)

Garlic (2 cloves)

Water (6.3 cups)

Salt and pepper to taste

Recipe

Bake the tomatoes in a preheated 190 C for 15 minutes.

Peel the skins of the baked tomatoes.

After sautéing the olive oil and garlic for 1 minute in a deep saucepan, add the tomatoes.

After adding the water to the tomatoes, crush the tomatoes with a hand blender.

Add 1 teaspoon of tomato paste.

Let the soup boil.

Turn off the heat after it starts boiling.

After adding basil, salt, and pepper, cook for 5 more minutes under low heat.

After removing it from the stove, mix it again with the blender and serve.

Tip: You can mix heavy cream, olive oil, and basil in the blender, then you can pour in the soup just before serving.

Recommendation: You can cut the bread into cubes and season it, prepare the croutons in the oven and serve them with the soup.

4. Anti Inflammatory Berry Bowl (1 Serving) – 5min prep

Anti inflammatory diet recipes

Anti inflammatory diet recipes – Berry bowl

Berries contain antioxidants known as anthocyanins. These compounds reduce inflammation, boost immunity and lower your risk of heart disease.

Our body produces natural killer cells that help our immune system work properly. (5

Also, the raw almonds in this recipe are a great source of vitamin E and antioxidants that fight free radicals and reduce inflammation, keeping your skin healthy and youthful.

Further research showed that almonds contain high amounts of epicatechin, catechin, quercetin, isorhamnetin, and kaempferol; These substances are all antioxidants that can fight damage to the skin caused by UV rays, pollution, and poor diet. (6)

Per Serving

Calories: 115

Net Carb: 13g

Total Fat: 4g

Protein: 7g

Ingredients

Greek yogurt (3 tbsp)

Strawberry (4 large berries)

Blueberry (10 berries)

Raw almond (6 almonds)

Oatmeal (2 tbsp)

Recipe

Chop the strawberries.

Cut the almonds in half.

Put all the ingredients in a bowl and mix gently.

Recommendation: If you like strawberries, you can add more. The more they are, the more powerful they will be to prevent inflammation.

Tip: Do not cut any ingredients, including oats, from the ingredient list. All can deal with inflammation issue

References:-

alcoholrehabhelp.org

https://www.webmd.com/diet/

https://www.ifis.org/blog/2012/

https://pubmed.ncbi.nlm.nih.gov/

https://pubmed.ncbi.nlm.nih.gov/

https://www.arthritis.org/health-wellness/

See Also:

Anti Inflammatory Diet Food List

Anti Inflammatory Mediterranean Diet Plan

Baked Chicken and Vegetables

Roasted Cauliflower Keto Recipes

Beginner Mediterranean Meal Plan

20 Low Carb Lunch Ideas