by RYAN MILEJCZAK
Chronic inflammation can cause a variety of health issues, from joint pain to heart disease. But the good news is that you can also fight inflammation by putting the right foods on your plate.
Omega-3 rich foods like salmon, antioxidant packed veggies, and fiber rich greens all help reduce inflammation in your body, while providing you with the energy and nutrition you need to get you through the day. Even better, it doesn’t require you to eat boring, bland meals; inflammation-fighting foods aren’t just nutritious, they’re delicious, too.
Here are three anti-inflammation recipes to keep you feeling great all day long.
Garlic Butter Roasted Salmon with Potatoes and Asparagus
Adapted from EatingWell
Ingredients
- 1lb Yukon Gold potatoes, halved
- 1 tbsp plus 1 tbsp olive oil
- 12 oz asparagus, trimmed
- Juice of half a lemon
- 2 tbsp ghee, melted
- 2 cloves garlic, minced
- 4 salmon fillets, about 1 ¼ lbs
- 4 tbsp chopped parsley
- 2 tbsp chopped rosemary
- Salt and pepper to taste
Directions
Begin by preheating your oven to 400.
Toss your potatoes, 1 tbsp oil, and salt and pepper together in a medium bowl, then spread in an even layer on a rimmed baking sheet. Bake until starting to brown, about 15 minutes.
While the potatoes cook, toss asparagus with remaining oil, salt, and pepper. Separately, combine your ghee, rosemary, lemon juice, garlic, salt, and pepper.
Next, take your salmon and sprinkle it with salt. Remove the baking sheet from the oven, move the potatoes aside with a spatula, and place the salmon in the center. Drizzle your ghee mixture over top, then place asparagus on the empty side of the baking sheet. Roast until salmon is cooked through, about 10 minutes. Let cool slightly before serving garnished with parsley.
Sweet Potato Kale Salad
Adapted from With Sweet Honey
Ingredients
Dressing
- 4 tbsp extra virgin olive oil
- 2 tbsp apple cider vinegar
- 3 cloves garlic, minced
- 1 tbsp dijon
- 1 tbsp honey
- Salt and pepper to taste
` Salad
- 4 cups fresh kale, stemmed and chopped
- ¼ cup shelled pistachios
- ¼ cup dried cranberries
- 1 ripe avocado, sliced
Roasted Sweet Potato
- 1 lb sweet potatoes, peeled and cubed
- 1 tbsp olive oil
- ½ tsp cumin
- ½ tsp paprika
- ¼ tsp cinnamon
- ¼ tsp cayenne
- Salt and pepper to taste
Instructions
Begin by preheating your oven to 425 and lining a baking sheet with parchment paper.
Toss sweet potatoes with olive oil and spices. Spread evenly over the baking sheet and bake until tender, about 18-25 minutes, tossing halfway through. Remove and let cool.
Next, make the dressing by whisking together ingredients in a small bowl.
Finally, prepare your salad by placing the kale into a large bowl and pouring the dressing over top. Massage the dressing into the kale for about a minute, then add remaining ingredients and enjoy.
Portobello Egg Scramble on Toast
Adapted from Arthritis National Research Foundation
Ingredients
- 4 large eggs
- 3 tsp coconut oil
- 2 large portobello mushrooms, roughly chopped
- 1 tsp smoked paprika, or normal paprika if you don’t have smoked
- 2 tbsp crumbled feta
- 2 slices whole wheat bread
- Salt and pepper to taste
Instructions
Begin by heating 1 tsp of coconut oil in a large frying pan. Add portobello and cook until browned, 5-10 minutes. Season with 1 tsp of smoked paprika and a sprinkle of salt, then remove and set aside.
Pop your bread in the toaster, then prepare eggs by whisking them with salt and pepper. Heat 2 tsp of coconut oil in the same pan you cooked the mushrooms in then add your eggs. Cook, stirring continuously, until slightly before your preferred level of doneness. Remove from heat, stir in mushrooms, then serve over your toast with a sprinkle of feta.