Diabetes, arthritis, heart disease, Alzheimer's, and allergies are all common health problems that have something in common: inflammation. Inflammation is either a cause or an instigator of all of these diseases and it all starts with the foods that you eat daily. So why not add some nutritious foods that can fight inflammation to our diet? Here we pick top 6 anti-inflammatory recipes from nutritionists' books and also some popular recipe blogs.
Beets have great antioxidant properties which give them brilliant red color. Because of high content of vitamin C, plant pigments called betalains and fiber, beets have been shown to fight inflammation and lower the risk of heart disease and cancer. Besides, beets are also rich in butane which can help you digest foods.
|1 lg. coarsely grated beet||1 lg. diced apple|
|1 lg. coarsely grated carrot||2 tbsp. chopped almonds|
|2 tbsp. lemon juice||2 tbsp. perilla, hemp, or pumpkin seed oil|
|4 c mixed greens|
|2 tbsp. fresh chopped parsley or dill|
|2 garlic cloves, minced|
|1/4 tsp. pink rock salt or gray sea salt|
Kale is known as "the queen of the greens", "the new beef" and "the nutritional powerhouse". There are many benefits of adding kale to your diet. It is low in calorie, but high in fiber. Its fat content is zero. Besides iron, vitamin K and antioxidants, kale is also high in omega-3 fatty acids, which can help fight against autoimmune disorders, asthma and arthritis, making this one of the best anti-inflammatory recipes.
|6 c dinosaur kale||a pinch of dried basil|
|a pinch of pink rock salt or gray sea salt||1/2 lemon|
|1 tbsp. extra-virgin olive oil or flax, chia, hemp seed oil||2 tbsp. minced red onion|
|2 tbsp. chopped green onion||1 sm. thinly sliced cucumber|
|1 minced garlic clove||1/4 c chopped kalamata olives|
Salmon's amazing omega-3 benefits have been known for many years. But the recent studies found that salmon also contains bioactive peptides which may provide support for joint cartilage, effectiveness of insulin and may help control inflammation in the digestive tracts. So, to be healthy enough, why not eat more salmon?
|2 salmon fillets, center cut||1 1/2 tbsp. fresh lemon juice|
|1 1/2 tbsp. olive oil||salt and freshly ground black pepper, to taste|
For the Salad:
|3 c baby arugula leaves;||2/3 c grape or halved cherry tomatoes;|
|1/4 c slivered red onion||salt and freshly ground black pepper, to taste|
|1 tbsp. extra-virgin olive oil||1 tbsp. red-wine vinegar|
|4 salmon fillets (6 oz.)||1 onion, sliced|
|2 small zucchini, sliced||1 lemon, sliced|
|1/2 c water||1 c white wine|
|1/4 tsp. freshly ground pepper||1/2 tsp. kosher salt|
Looking for some great anti-inflammatory recipes? Here is the one. Stuffed peppers is a classic in 1950s, but quinoa and turkey stuffed peppers gives it a modern definition. This recipe use quinoa which is one of powerful superfoods in the world instead of stuffing with bread. Choose yellow, red or orange peppers for a sweet taste.
|3 red bell peppers||1 c uncooked quinoa|
|1/2 tsp. salt||2 c water|
|1/2 lb. diced and fully-cooked smoked turkey sausage||1/2 c chicken stock|
|1/4 c extra-virgin olive oil||3 tbsp. toasted and chopped pecans|
|2 tbsp. chopped fresh parsley||2 tsp. chopped fresh rosemary|
Ginger is one of the most powerful anti-inflammatory foods in the world. Some studies show that the anti-inflammatory property is even more powerful than drugs. So let’s learn how to make a smoothie with the powerful ginger!
|3 tbsp. Nutiva hemp protein powder||2 in. piece of peeled ginger|
|2 c of leafy greens (kale, romaine, collards, chard, spinach, etc.)||1 c celery|
|1 c mixed frozen berries (blueberries, strawberries, cranberries, etc.)||1/2 c water|