20 Anti-Inflammatory Dinners in 25 Minutes
20 Anti-Inflammatory Dinners in 25 Minutes
Salmon Fillets With Garlic Spinach
Salmon is a source of omega-3 fatty acids recognized for their anti-inflammatory properties. Serve with sautéed garlic spinach for an additional antioxidant boost.
Ingredients:
2 salmon fillets
2 cups fresh spinach
2 cloves garlic, minced
1 tablespoon olive oil
Salt and pepper to taste
Instructions:
Grilled salmon fillets, 4 minutes on each side.
Sauté garlic in olive oil in a skillet, then fold in spinach and stir until wilted.
Serve salmon over spinach.
Turmeric Chicken Stir-Fry
One of the most potent spices that we have for anti-inflammation is turmeric. This speedy stir-fry is all about flavor and health benefits.
Ingredients:
1 lb chicken breast, sliced
1 tsp ground turmeric
1 red bell pepper, sliced
1 zucchini, sliced
2 tbsp olive oil
1 tsp ground cumin
Salt and pepper
Instructions:
Season chicken with turmeric, cumin, salt, and pepper.
Sauté in olive oil until cooked all the way through.
Add vegetables; cook for 5 minutes. Serve hot.
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Daikon salad with coconut, and mint
This high-fiber, antioxidant-rich, plant-based dinner soothes inflammation.
Ingredients:
1 cup cooked quinoa
1 can black beans, rinsed
1 avocado, diced
1 cup cherry tomatoes, halved
Juice of 1 lime
2 tbsp olive oil
Fresh cilantro
Instructions:
Combine all ingredients in a large bowl.
Squeeze lime juice and olive oil over the top.
Gently toss and garnish with cilantro.
Baked Cod with Lemon and Dill
Cod is a lean protein that also topples inflammation when paired up with lemon and fresh herbs.
Ingredients:
2 cod fillets
Juice of 1 lemon
1 tablespoon olive oil
2 tablespoons fresh dill
Salt and pepper
Instructions:
Cover chicken with flour and matchsticks.
Arrange the cod on the baking sheet, drizzle with olive oil and lemon juice,and sprinkle with dill.
Bake for 15-20 minutes.
CURRY OF SWEET POTATOES AND CHICKPEAS
This vegan curry pairs fiber-rich sweet potatoes with protein-filled chickpeas and anti-inflammatory spices.
Ingredients:
1 sweet potato, cubed
1 can chickpeas
1 onion, chopped
1 can of coconut milk
1 tablespooncurry powder
1 tsp turmeric
1 tablespoonolive oil
Instructions:
Sauté onions in olive oil.
Stir in curry powder and turmeric.
Add sweet potatoes, chickpeas, and coconut milk. Simmer for 20 minutes.
Shrimp and Broccoli Stir-Fry
Shrimp is high in selenium, and broccoli gives sulforaphane, both of which promote anti-inflammatory effects.
Ingredients:
1 lb shrimp, peeled
2 cups broccoli florets
2 tbsp olive oil
1 clove garlic, minced
1 tbsp tamari sauce
Instructions:
Then heat olive oil in a pan and add garlic.
Add shrimp and broccoli; stir-fry until shrimp is pink.
Stir in tamari sauce and cook for an additional 2 minutes.
Mediterranean Chickpea Bowl
A plant-based bowl with whole grains, healthy fats, and veggies for an ideal anti-inflammatory meal.
Ingredients:
1 cup cooked brown rice
1/2 cup chickpeas
1/2 cucumber, sliced
1/4 cup Kalamata olives
1/4 cup cherry tomatoes
1 tablespoon olive oil
Juice of 1 lemon
Instructions:
Bowl ingredients.
Drizzle with olive oil and the juice of a lemon.
Serve immediately.
Lemon Garlic Chicken with Kale
Kale—a cruciferous vegetable known for its anti-inflammatory effects—is paired with lean chicken.
Ingredients:
2 chicken breasts
2 cups kale, chopped
2 cloves garlic, minced
Juice of 1 lemon
2 tbsp olive oil
Instructions:
Cook chicken in olive oil and garlic until golden.
Stir in kale and lemon juice, cooking until wilted.
Serve hot.
Zucchini Noodles With Pesto and Cherry Tomatoes
Instead of pasta, use zucchini noodles for a light, anti-inflammatory meal.
Ingredients:
2 zucchinis, spiralized
1/4 cup pesto (homemade or store-bought)
1 cup cherry tomatoes, halved
1 tablespoon olive oil
Instructions:
Use olive oil in a pan and sauté noodles for 2 minutes.
Add pesto and tomatoes, and cook for 3 minutes.
Serve warm.
Mackerel with Grilled Avocado Salsa
Mackerel contains large amounts of omega-3 fatty acids, which is good against inflammation.
Ingredients:
2 mackerel fillets
1 avocado, diced
1/4 red onion, minced
Juice of 1 lime
1 tablespoon olive oil
Instructions:
Grill for 4 minutes on the other side.
For salsa, finely chop and combine avocado, onion, lime juice, and olive oil.
Serve fish with salsa on top.
Spicy Tofu and Bok Choy Stir-Fry (No. 1)
Kelp adds vitamins and minerals; tofu is a plant-based protein; and bok choy has an abundance of vitamins A and C.
Ingredients:
1 block firm tofu, cubed
2 cups bok choy
2 cloves garlic, minced
2 tablespoons tamari sauce
1 tablespoon olive oil
1 tablespoon chili flakes
Instructions:
Sauté tofu until golden.
Stir in the garlic, bok choy, tamari, and chili flakes.
Stir fry for 5 minutes.
Sardine Salad With Arugula and Walnuts
“Come dinner, sardines provide omega-3s, and walnuts and arugula pack an anti-inflammatory wallop.”
Ingredients:
1 can sardines
2 cups arugula
1/4 cup walnuts
1 tablespoon olive oil
Juice of 1 lemon
Instructions:
Mix arugula,sardines, and walnuts.
Sprinkle with olive oil and lemon juice.
Serve chilled.
Mushroom and Spinach Omelette
Mushrooms have ergothioneine, an antioxidant that fights inflammation.
Ingredients:
3 eggs
1/2 cup mushrooms, sliced
1 cup spinach
1 tablespoon olive oil
Salt and pepper
Instructions:
Sauté mushrooms and spinach.
Beat eggs, pour into pan, cook until firm.
Fold the omeletteand serve.
Lentil and Vegetable Soup
Lentils are rich in fiber and polyphenols, great for fighting inflammation.
Ingredients:
1 cup lentils
1 carrot, chopped
1 celery stalk, chopped
1 onion, diced
4 cups vegetable broth
1 tsp turmeric
Instructions:
Add all ingredients to a pot.
Simmer for 20 minutes.
Serve warm.
Chicken and Asparagus Skillet
Asparagus contains l-asparagusic acid, which works to calm inflammation.
Ingredients:
2 chicken breasts, sliced
1 bunch asparagus, trimmed
2 cloves garlic, minced
1 tbsp olive oil
Salt and pepper
Instructions:
Heat olive oil; chicken in it.
Stir in garlic and asparagus; cook 5 minutes more.
Serve hot.
The Quinoa Grilled Portobello Mushrooms
Portobellos are anti-inflammatory fungi, good for grilling.
Ingredients:
2 portobello mushrooms
1 cup cooked quinoa
1 tablespoon balsamic vinegar
1 tablespoon olive oil
Instructions:
In a bowl, combine mushrooms with balsamic and olive oil.
Grill for 5 minutes per side.
Serve over quinoa.
Tomato Basil Sauce with Spaghetti Squash
Spaghetti squash is an excellent low-carb, anti-inflammatory alternative to pasta.
Ingredients:
1 spaghetti squash
1 cup marinara sauce
1/4 cup fresh basil
1 tablespoon olive oil
Instructions:
Roast the squash at 400°F for 25 minutes.
Release strands, combine with marinara and basil.
Serve hot.
Tuna and Avocado Lettuce Wraps Tuna and Avocado Lettuce Wraps
A very light and refreshing dish rich in healthy fats and omega-3s.
Ingredients:
1 can tuna
1 avocado, mashed
1/2 cucumber, diced
Butter lettuce leaves
Juice of 1 lime
Instructions:
Combine tuna, avocado, cucumber, and lime juice.
Fill the lettuce leaves with the mixture.
Serve chilled.
Cauliflower Fried Rice With Edamame
Cauliflower: Anti-inflammatory compounds and fiber.
Ingredients:
2 cups riced cauliflower
1/2 cup edamame
1 carrot, diced
2 eggs, scrambled
1 tablespoon tamari sauce
Instructions:
Sauté cauliflower rice and carrot.
Stir in edamame and scrambled eggs.
Add tamari sauce and serve.
Thai Basil Turkey Lettuce Wraps
Lean turkey and fresh basil are a flavorful, anti-inflammatory match.
Ingredients:
1 lb ground turkey
1/4 cup fresh basil
2 cloves garlic, minced
1 tablespoon olive oil
Butter lettuce leaves
Instructions:
Brown turkey in olive oil with garlic.
Add basil and cook 2 minutes more.
Serve in lettuce cups.
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