Anti-Inflammatory Recipes Cheatsheet

What Are Anti-Inflammatory Recipes?

• Meals designed to reduce chronic inflammation in the body
• Focus on whole, nutrient-dense foods rich in antioxidants and healthy fats

Key Ingredients in Anti-Inflammatory Recipes

• Fruits: Berries, cherries, oranges, pineapple
• Vegetables: Leafy greens (spinach, kale), broccoli, Brussels sprouts, bell peppers
• Healthy Fats: Olive oil, avocado, nuts, seeds
• Spices & Herbs: Turmeric, ginger, garlic, cinnamon
• Whole Grains: Quinoa, brown rice, oats
• Lean Proteins: Fatty fish (salmon, mackerel), legumes, chicken

Sample Recipe Ideas

• Turmeric Ginger Smoothie: Blend turmeric, ginger, pineapple, banana, and almond milk
• Salmon and Quinoa Bowl: Grilled salmon, quinoa, kale, avocado, lemon dressing
• Roasted Vegetables: Broccoli, Brussels sprouts, bell peppers tossed with olive oil and garlic
• Chia Seed Pudding: Chia seeds soaked in almond milk with cinnamon and berries

Benefits of Eating Anti-Inflammatory Meals

• Reduced joint and muscle pain
• Improved heart health
• Enhanced digestion and gut health
• Better brain function and mood regulation

Tips for Cooking Anti-Inflammatory Foods

• Use fresh, organic ingredients when possible
• Avoid processed foods, added sugars, and trans fats
• Cook with healthy oils like olive or avocado oil
• Incorporate herbs and spices known for anti-inflammatory effects