Trying an anti-inflammatory diet meal plan can help reduce or prevent low-grade inflammation that may cause the onset of several major diseases.
9 Recipes For Your Anti-Inflammatory Diet Meal Plan
Anti-Inflammatory Diet Meal Plan Definition: a diet that consists of prebiotics, fiber, omega-3 fatty acids, and antioxidants
1. Steel Cut Oats with Kefir and Berries
This easy but delicious recipe contains delicious fruits that contain natural anti-inflammatory nutrients to keep you healthy:
- Raspberries contain fiber and antioxidants that help lower the markers of inflammation caused by diabetes, cancer, and cardiovascular diseases.
- Blueberries contain antioxidants to help decrease the inflammation caused by high blood pressure and high cholesterol levels. The vitamin C found in blueberries can help boost your immune system.
- 1 cup of steel cut oats
- 3 cups of water
- A pinch of salt
- A handful of almonds
- Unsweetened kefir
- Sweeteners such as stevia or sugar
Step 1: Toast the Oats
Pour the oats into a small saucepan and place over medium to high heat to toast them. Be sure to stir or shake the pan often for 2-3 minutes.
Step 2: Tenderize the Oats
Pour some water into the toasted oats and turn the heat down to simmer. Cook for 25 minutes or less depending on how tender you want it.
Step 3: Add the Toppings
Add the blueberries, raspberries, kefir, and almonds to the oats. You can also add sweetener and salt for flavoring.
2. Blueberry Buckwheat Pancakes
This recipe uses buckwheat that contains rutin which is an antioxidant polyphenol that may help reduce blood pressure, inflammation, and the risk of developing cancer.
- 1 cup of buckwheat flour
- 2 eggs
- 1 tsp of vanilla
- 2 Tbsp maple syrup
- 2 Tbsp coconut oil
- 1 tsp baking powder
- A pinch of salt
- 1 cup of unsweetened almond milk
- 100g of blueberries
- Coconut oil
Step 1: Process the Ingredients
Put every ingredient except the blueberries and almond milk into the food processor and blitz them until mixed.
Step 2: Blend the Mixture with Almond Milk
Slowly add the cup of almond milk to the mixture and blend until you have a smooth but runny mixture.
Step 3: Add the Blueberries
Pour the mixture in a jug and add the blueberries and stir.
Step 4: Heat the Pancakes
Heat the coconut oil in the pan on medium to low heat. Pour enough of the mixture into the pan till you have the pancake size you want.
Step 5: Cook the Pancakes
Cook until the little bubbles form in the center, then flip. Cook for another 30 seconds, until golden brown. Add the blueberries and syrup.
3. Scrambled Eggs with Turmeric
This dish contains a wealth of delicious ingredients with anti-inflammatory properties:
- Eggs contain strong carotenoids, along with zeaxanthin and lutein which are both good for vision and have anti-inflammatory properties. Try buying organic or pasture-raised because they have high levels of omega-3 fatty acids.
- Turmeric contains the chemical compound curcumin which has potent anti-inflammatory effects. Curcumin is also a strong antioxidant that can prevent cell damage and cancer.
- Chia seeds contain omega-3 fatty acids which are natural anti-inflammatory compounds.
- Olive oil has the fatty acid known as oleic which is known to have anti-inflammatory properties and may even help prevent cancer.
- Spinach contains lutein and omega-3 fatty acids, both of which can help reduce inflammation caused by asthma.
- 3 organic eggs
- 1 tsp grated turmeric
- 1 tsp chia seeds
- 2 Tbsp coconut milk
- A pinch of salt
- 2 tsp of olive oil
- 100g baby spinach leaves
- 1 Tbsp pesto
Step 1: Whisk the Eggs
Crack the egg on a bowl. Add the chia seeds, turmeric, a pinch of salt, and coconut milk, and whisk.
Step 2: Saute the Spinach
Pour the teaspoon of olive oil into a pan and turn the stove to a low to medium heat. Saute the spinach gently in the pan for 30 seconds until it wilts. Remove from pan.
Step 3: Cook the Egg
Heat the teaspoon of olive oil in a pan over medium heat. Pour the seasoned egg mixture into the pan and stir gently until the eggs become creamy. Add the wilted spinach and pesto. Serve.
4. Smoked Salmon + Poached Eggs on Toast
- Salmon contains omega-3 fatty acids EPA and DHA which all have anti-inflammatory qualities that may help prevent diabetes and heart disease.
- Avocados are great ingredients for anti-inflammatory diets because they’re abundant in good fats and phytosterols, and vitamins E and C.
- 2 slices of bread
- 1/4 cup mashed avocados
- ¼ tsp fresh squeezed lemon juice
- Pinch of kosher salt and black pepper
- 1g of smoked salmon
- 2 eggs
- Splash of Kikkoman soy sauce
- 1 tbsp of sliced scallions
Step 1: Poach the Eggs
Fill a pan with at least 5 cm of water and simmer it over the stove. Do not add salt because it may cause the egg white to break. Stir the water gently.
Gently pour the egg into the whirlpool and cook it for 3-4 minutes. Get the egg out with a slotted spoon and set it on a kitchen towel or paper towel to drain it. Set aside.
Step 2: Mix the Ingredients
Pour the smashed avocado, lemon juice, and salt in a bowl and mix them well. Toast the bread and spread the mixture on both sides. Carefully add the poached egg on top.
Step 3: Add Flavoring
Splash it with a little Kikkoman soy sauce and garnish with pepper and scallions.
5. Kale Pineapple Smoothie
- Kale contains vitamin K, omega-3 fatty acids, and carotenoids.
- Pineapples contain a protein-digesting enzyme called bromelain which helps reduce inflammation caused by sinusitis and injury.
- 2 cups chopped kale leaves with the stems removed
- ¾ cup unsweetened vanilla almond milk
- 1 frozen banana
- ¼ cup plain nonfat Greek yogurt
- ¼ cup frozen pineapple pieces
- 2 Tbsp peanut butter
- 1 tsp honey
Put all the ingredients in the blender. Add more milk to achieve your desired consistency.
6. Foolproof Spinach and Feta Frittata
- Onions contain a flavonoid called quercetin which inhibits inflammation caused by leukotrienes, histamines, and prostaglandins from osteoarthritis and rheumatoid arthritis.
- Garlic may help inhibit the production of pro-inflammatory cytokines.
- 1 tsp of olive oil
- ½ small onion
- 1 tsp of garlic
- 250g baby spinach
- 4 eggs
- ½ cup crumbled feta cheese
- Salt and pepper
Step 1: Cook the Onion
Preheat the pan to medium to high heat. Cook the onion until it starts to brown. Then, add the spinach and toss it till it wilts. Remove them from the heat to cool.
Step 2: Cook the Eggs
Beat the eggs in a bowl. Add the spinach, onion, and feta. Fry over medium heat. Stir gently until they start to set. Take it out while still runny.
Step 3: Bake the Frittata
Put the frying pan in a hot oven for two to three minutes. Bake the frittata until golden and set. Use a fork to check. Serve.
7. Curried Shrimp and Vegetables
- Shrimps contain lutein and antioxidants that help inhibit the onset of inflammation.
- Cauliflower is a cruciferous vegetable that contains sulforaphane which is a natural antioxidant with potent anti-inflammatory effects.
- 3 Tbsp butter
- 1 sliced onion
- 453g shrimp with the tails removed
- 1 cup coconut milk
- 1-3 tsp curry powder
- 1 bag frozen cauliflower
Step 1: Saute the Onion
Melt the butter in the pan. Add the onion and cook until soft.
Step 2: Steam the Cauliflower
Steam the cauliflower until tender.
Step 3: Combine the Ingredients
Mix the curry powder and coconut milk with the onion. Simmer. Then, add the shrimp. Cook for another 5 minutes. Serve with cauliflower and salt and pepper on top.
8. Mediterranean Tuna and Spinach Salad
- Sesame oil found in tahini is considered anti-bacterial and anti-inflammatory.
- Parsley contains an abundance of the flavonoid known as apigenin which is a natural antioxidant.
- Tuna is known for its omega-3 fatty acids.
- Oranges contain vitamin C which is a natural antioxidant that fights off free radicals.
- 1 ½ Tbsp tahini
- 1 ½ Tbsp lemon juice
- Drained tuna
- 1 ½ Tbsp water
- 2 Tbsp feta cheese
- 1 medium orange, peeled or sliced
- 2 Tbsp parsley
- 2 cups baby spinach
Whisk the lemon juice, tahini, and water in a bowl. Then, add the tuna, parsley, and feta. Add the two cups of spinach with oranges.
9. Matcha Green Tea Latte
- 1 tsp matcha tea powder
- 1 cup low-fat milk
- ¼ cup boiling water
- 1 tsp honey
Step 1: Blend the Matcha Tea Powder
Blend the matcha tea powder with boiling water in a blender until it becomes foamy.
Step 2: Heat the Milk
Heat the milk with honey until almost boiled.
Step 3: Combine
Whisk together until frothy. Serve in a mug.
Check out this video from Dr. Josh Axe to know more anti-inflammatory foods:
Having an anti-inflammatory diet meal plan may help manage chronic inflammation. For a professionally crafted diet plan for your condition, consult a dietitian or nutritionist.
What recipes have you tried for anti-inflammatory meals? Tell us in the comments section below!
The post Anti Inflammatory Diet Meal Plan | 9 Delicious Recipes appeared first on Dr. Seeds Blog.