Anti-inflammatory icon

ANTI-INFLAMMATORY

Anti-Inflammatories reduce the inflammatory process in cells, tissues, and blood vessels, helping to slow aging and reduce the risk of long-term disease.

Recipes that include anti-inflammatory foods are below.

To learn more about anti-inflammatory compounds, click the icon.
June 23, 2020

Strawberry Hempseed Kale Salad

A simple massaged kale salad gets an anti-inflammatory boost from antioxidant-rich strawberries and essential fatty acids from hemp seeds. This is an easy make-ahead salad that can be stored in the fridge for 2-3 days, eaten as a side dish or on its own topped with a lean protein. Chef Notes: -If using baby kale, you do not need to massage the leaves as they are already tender. -Extra vinaigrette will store in the fridge for 5 days in an airtight container. SERVES 2-4 Ingredients For the salad: 1 bunch of curly green kale, de-stemmed and roughly chopped into pieces […]
May 25, 2020

Tilapia Filets with Cilantro

The anti-inflammatory properties of fresh cilantro, ginger, and olive oil help keep skin looking young. I prefer to make this recipe using tilapia fillets, though you can substitute any firm, whitefish fillet. Using banana leaves to wrap the fillets will impart the full flavor of the fish, but the use of aluminum foil alone will also work. SERVES 2 Ingredients 2 banana leaves 2 tilapia fillets Sea salt and ground pepper to taste 1 lemon, cut in half and sees removed 1/2 cup seeded and sliced tomato 1 Tbs. peeled and thinly sliced gingerroot 1/4 cup chopped onion 2 Tbs. […]
April 26, 2020

Fresh Turmeric Juice

Fresh turmeric root fights inflammation and contains antioxidants. The best way to enjoy fresh turmeric is to juice it. Once juiced and strained, it can be stored in a tightly closed container in the refrigerator for up to a week. Once juiced and strained, it can be used in Grace’s Turmeric Rice and Turkey in Turmeric Sauce. YIELD ½ cup (4 oz.) Ingredients ¼ lb. turmeric root, peeled ½ cup water Procedure 1.Slice the turmeric root until it measures about 1 cup. 2. Place the turmeric slices in a food processor or blender. Add a bit of the water and blend […]
April 26, 2020

Blueberry Hemp Milk Smoothies

Hemp is the natural fiber from the stalk of a cannabis plant. Hemp seeds and the hemp milk made from them are beneficial to your skin. The Omega-3 fatty acids in hemp seeds help keep skin hydrated and reduce inflammation. Blueberries have tons of antioxidant power and contain protective anthocyanins. Together hemp milk and blueberries make a superfood smoothie. SERVES 2 Ingredients 2 cups hemp milk 2 cups fresh blueberries 1 banana Crushed ice (optional) Procedure Combine the hemp milk, blueberries, and banana in a blender and mix until smooth, about 1 minute. For a cold drink, add crushed ice […]
April 26, 2020

Fresh Vegetable Herb Salad

Getting bored with regular green salads? Toss things up with a fresh spring salad packed with flavor and protein to keep you full and energized. Tofu is a versatile and easy-to-make protein source that adds texture to this flavorful salad. A light lemon-herbed dressing perfectly suits a combination of favorite garden veggies. Given the hearty nature of this salad, it travels well and makes great leftovers. Packed with antioxidants and anti-inflammatory benefits, be sure to include this simple, tasty salad as a side dish at your next dinner or picnic. Because of the marinating, cooking and cooling time in this […]
January 7, 2020

Lemon Herb Bean Soup

Soup isn’t just for winter anymore! This hearty, flavorful soup features anti-inflammatory ingredients balanced with fiber for gut health, protein and healthy fats. Plenty of fresh and dried herbs and spices liven up the flavor as beans take the center stage in this dish. Blending part of the soup helps it maintain a complex texture while taking on a creaminess. Soup makes wonderful leftovers as flavors mingle over time. It also freezes well so it is perfect for weekend batch cooking and planning ahead for busy weekends ahead. Enjoy this light, healthy soup this spring. SERVES 6 Ingredients 2 Tbs. […]
April 2, 2019

Whole-Wheat Garlic Noodles

This is basically an algio e olio (garlic and oil) recipe made more healthful with whole-wheat pasta, which ensures you get detoxifying fiber and disease-preventing selenium. The garlic and olive oil provide anticancer and anti-inflammatory benefits. I serve these noodles with my Whitefish with Turmeric. Serves 2-4 Ingredients 6 cups water 1 tsp. salt 1/2 tsp. garlic powder 1/2 lb. whole-wheat noodles 2 Tbs. olive oil 2 Tbs. chopped garlic Instructions 1. Boil the water in a large stockpot with the salt and garlic powder. 2. Add the noodles and cook to desired tenderness. Drain and set aside. 3. Heat […]
April 2, 2019

Whitefish with Turmeric

This is another of my cross-cultural wonders. It’s like a veal scaloppini, but substituting fish for meat and marinating it in turmeric juice makes this dish much more healthful. The Omega-3s in the fish are great for skin hydration and elasticity, and turmeric is known the world over for its amazing anti-inflammatory benefits. Tilapia fillets work best because they’re so thin and cook quickly, but you can use other thin whitefish fillets if you prefer. Serve these fillets over my Whole-Wheat Garlic Noodles. Serves 4 Ingredients 1/3 cup Fresh Turmeric Juice 2 Tbs. mirin (seasoned rice wine) Sea salt and […]
January 14, 2019

Broccoli Steps It Up With Miso

Plain veggies can be boring but doctoring them up with savory miso and spices can make anyone a lover—even of broccoli, cauliflower, or kale. Japanese miso is a fermented soybean paste you can buy in the refrigerated section of natural food stores. Miso tastes salty and savory; some people describe it as earthy. White miso paste, which is preferred in Kyoto, Japan, has a more delicate flavor than brown or red miso paste. Cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts contain slightly bitter compounds that may help kill cancer cells. Miso provides probiotic bacteria for a healthy gut. […]
October 27, 2016

Gingerroot Black Tea

A delicious tea that’s especially festive for the holiday season is my recipe for Gingerroot Black Tea from The Age Gracefully Cookbook. The fresh ginger in the tea provides protection from inflammation thereby easing arthritis and allergy symptoms. Black tea has many healthful properties including flavonoids, which help strengthen blood vessel walls and improve concentration. Ingredients ¼ inch gingerroot, peeled and sliced thinly 2 black teabags 2 cups boiling water 2 rock sugar stirrers (optional) Procedure 1. Combine the gingerroot and the teabags in a pitcher with the boiling water. Steep for 1-3 minutes; strain. 2. Pour into two teacups; […]
October 25, 2016

Tomato Soup With Curry

When it comes to fruits and vegetables, there’s no reason to limit yourself to fresh items only. Especially when your refrigerator is nearly empty, you cannot underestimate the potential of pantry staples like heart-healthy canned tomatoes and anti-inflammatory coconut milk. Combined with some carrots and a little dried curry powder, they easily transform into a flavorful soup that’s ready to be enjoyed in well under an hour. Try it on its own or with Vegetable Crackers from The Age Beautifully Cookbook. SERVES 2 Ingredients 2 Tbs. toasted sesame oil ½ cup diced red onion 2 carrots (about ⅔ cup), peeled […]
June 21, 2016

Olive and Herb Tapenade

Summer entertaining? Whether you’re hosting a barbeque, a birthday, or a party in the garden, be sure to offer your guests healthy and savory appetizers. A Mediterranean tapenade rich with olives, garlic and herbs is the perfect hearty pre-dinner snack. Olives are full of anti-inflammatory heart-healthy fat and packed with briny flavor.  Serve this tapenade with whole wheat pita, crackers, or the vegetables of your choice. YIELDS 1 Cup Ingredients 1 cup kalamata olives, pitted 2 Tbs. capers, drained ½ tsp. dried oregano 2-3 leaves fresh basil, ripped into small pieces 1 medium clove garlic, minced ¼ tsp. freshly ground […]
June 7, 2016

Nettles Add Power to Pesto

At the height of allergy season, incorporating nettles into your meals can be a soothing practice offering relief. With research supporting the use of nettles for seasonal allergies and hay fever, this plant contains anti-inflammatory and immune boosting properties (Learn more about the benefits of nettles in our story on them). It is also rich in vitamins, minerals, and antioxidants. Nettles care commonly cooked into a tea, but they also make a flavorful sauce. Enjoy this fresh nettle pesto today over quinoa or gluten-free pasta. Chef’s note: Never eat or touch fresh nettles; heat neutralizes the volatile compound that sting […]