Best Anti Inflammatory Recipes (2024)

These anti-inflammatory recipes are incredibly delicious and will satisfy your senses, while nourishing your body and boosting your health. Learn more about anti-inflammatory foods, shopping and cooking tips.

Best Anti Inflammatory Recipes (1)

Table of Contents

What is Inflammation?

Inflammation is the vital process through which the body respond's to illnesses, infections and injuries. The immune system is mobilized to protect the body from further illness or injury. So it is part of healing and is actually a good thing.

However, the problem is when the inflammation becomes chronic as is associated with certain diseases - heart disease, arthritis, asthma, stroke, Alzheimer's, diabetes, cancer, autoimmune disorders such as - lupus, and possibly depression etc.

Anti-inflammatory Dietary Approach

One of the best and natural ways to prevent and reduce chronic inflammation is to adopt a healthier lifestyle that includes anti-inflammatory recipes and foods. This dietary approach encourages eating certain foods and avoiding and/or limiting specific foods.

The recommended foods are similar to those found in a typical Mediterranean diet but also in certain other ethnic dietary patterns. Basically the emphasis is on eating more whole grains, fish, fresh fruits and vegetables, healthy fats, nuts, seeds, and moderation with red meats.

In addition to that is limiting or avoiding foods that promote inflammation. Such as processed foods and meat, trans fats, foods that cause allergies, refined foods, flours and sugar.

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Eating for Your Health can be Tasty and Easy

It is actually not that complicated. Just stock up on the anti-inflammatory foods and get into the habit of cooking from scratch. Getting so busy in life only to feel sick all the time is not worthwhile.

Aim to eat healthy most of the time. Besides, the anti-inflammatory foods are not boring at all. They are actually among the tastiest foods on this planet. Hint - herbs and spices!

When you nourish your body with berries, greens, nuts, seeds, fish and such, it makes you robust enough to enjoy your occasional food indulgences. As opposed to a body that becomes sick being on a diet of processed and ready made foods and no nourishing foods.

Best Anti-inflammatory Recipes

If you look around the blog, you will find recipes that are so full of nourishing ingredients. These anti inflammatory recipes are so delicious but healthy too. Here I share with you some of my picks.

1. HUMMUS - Is loaded with plant protein, dietary fiberthat helps with growth of healthy gut bacteria and production of short chain fatty acids, healthy fats and an excellent source ofantioxidant and anti-inflammatory nutrients. It isgluten-free, nut-free and dairy-free, so is suitable for those with allergies and intolerances.

Homemade Hummus Recipe

The best ever homemade hummus recipe that is so easy and healthy. Welcome to ultra creamy, fresh and fluffy hummus of your dreams. Learn a cool technique to give you that amazing hummus from your favorite middle eastern restaurant, right at home.

Healthy Hummus Recipe

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2. TABOULI - Is packed with fiber, complex carbohydrates and healthy fats. It has the antioxidant and flavonoid rich parsley, thefiber in bulgur wheat, thepolyphenolsof olive oil, thelycopenein tomatoes and plenty ofphytochemicals. All of these nutrients together can becancer protective, immune boosting and promote good health.

Tabbouleh Salad (Tabouli Salad Bites)

Tabbouleh or tabouli is lemony, delicious and refreshing. Here I show you how to serve this authentic healthy Lebanese salad as bite sized appetizers! Lots of tips and variations too. Gluten free (quinoa), low carb and high protein options.

Tabouli Salad

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3. BARLEY PORRIDGE WITH BLUEBERRIES- The antioxidant rich blueberries and walnuts are an excellent source of omega-3 fatty acids, phytonutrients, antioxidants and known for anti-inflammatory potential.

Barley Porridge with Blueberries

Barley porridge with blueberries is a tasty and wholesome breakfast topped with nutrient rich berries, walnuts, dates and a drizzle of honey. This is sure to give you a healthy and happy start to take on the challenges of the day!!

Barley Porridge

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4. CREAMY LEEK AVOCADO SOUP- Avocados contain the phytochemicals lutein and zeaxanthin, which are important foreye health and they are a good source of omega-3 fats. Leeks are a good source ofheart healthyflavonoids and antioxidant polyphenols.

Creamy Leek Avocado Soup

Creamy Leek Avocado Soup is a velvety bowl of goodness. Easy to make and full of flavor, it is vegetarian, gluten free, fiber rich, and with healthy fats!

Creamy Leek Soup

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5. DATE AVOCADO CHOCOLATE TRUFFLES- Dates are a rich source of phytochemicalssuch asphenolics, carotenoids, flavonoids and procyanidins:compounds that are known for several health promoting benefits.Avocados are a delicious source of phytochemicals and other nutrients.

Chocolate Date Avocado Truffles

Luscious Date Avocado Chocolate Truffles are a decadent melt-in-your-mouth treat. With "no" heavy cream or butter. Minimal added sugar and saturated fat.

Date Chocolate Balls

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6. MANGO CHIA SMOOTHIE BOWL- Mangoes are rich sources of vitamin A and vitamin C. The beta carotene (which converts to vitamin A) is known to be protective against cancer. They are a good source of zeaxanthin, an antioxidant credited with lowering the risk of age related macular degeneration. Chia seeds are super nutritious and an excellent source of omega-3 fatty acids and antioxidants.

Coconut Mango Smoothie Bowl

Coconut Mango Smoothie Bowl is a delectable treat packed with satiating nutrients - protein, fat and fiber - a sure way to rein in those hunger pangs any day!

Mango Smoothie Bowl

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7. HOMEMADE TEA BLEND- The best thing is that you will not need to use added sugar, as the dried fruits will release their sweetness.White tea is rich in polyphenols withantioxidant properties. Perhaps more antioxidant potential than even green tea!

Homemade Tea with Rose and Dried Fruit

Homemade tea blend with citrus, berries, apples, roses and white tea is an invigorating infusion of sweet fruity flavors and the lively taste of antioxidant rich white tea.

Homemade Tea

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8. MULBERRY MARZIPAN CANDY - There is a version here that uses only dried fruit (dates, apricots), almonds, flavors and spices. A sweet treat with no refined sugar.

Persian Mulberry Marzipan Candy (Toot)

Mulberry marzipan candy is a Persian sweet known as "Toot". It is super tasty, easy, vegan, gluten free and a no-bake treat made with 5 ingredients. Popular at Norooz (Persian New Year) and other holidays. (classic recipe -notes section).

Marzipan Candy

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9. ADVIEH (SPICE MIX)- Apart from enhancing the taste of recipes, spices come with a lot of health benefits. They are often rich sources of antioxidants, polyphenols and other phytonutrients that have health promoting properties.

Advieh (Persian Spice Mix)

Advieh - warm, aromatic and easy homemade Persian spice mixes for spicing up all your delicious Persian recipes. These advieh spice blends are the best ever and quick to make. Easy to store and use for a variety of Persian recipes such as rice pilafs, grilled meats, stews, vegetables, frittatas, soups, pickles and more.


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10. PAN SEARED FISH WITH TAMARIND SAUCE - Use cold water fatty fish such as Salmon, Herring, Tuna, Sardines, Mackerel etc. that are great sources of long chain omega 3 fatty acids.

Pan Seared Fish with Tamarind Sauce

Pan Seared Fish with Tamarind Sauce is an easy recipe that gives you a tasty flaky fish with a spicy crust in a tangy sauce. It is low in calories and carbs, high in protein and healthy fats!

Tamarind Fish

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11. NOODLE SOUP WITH BEANS AND HERBS - The amazing nutrition potential of this soup lies in the variety of beans, herbs, spices and stock used to prepare it. And it is loaded with goodness from a variety of plant foods - anti-inflammatory phytochemicals and antioxidants.

Ash Reshteh (Persian Noodle Soup Recipe)

Ash Reshteh is a classic Persian noodle soup with beans and herbs that is intensely aromatic, amazingly delicious, nutrient rich and a wholesome meal by itself. A one pot wonder that will become your go to recipe for a nourishing and tasty meal.

Ash Reshteh

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12. PERSIAN ZUCCHINI FRITTATA - Zucchini is low in calories and carbohydrates. And high infree radical fighting nutrients such asvitamin C and manganese. Then it is good foreye healthas it is a good source of thecarotenoids –lutein and zeaxanthin.

Zucchini Frittata (Kuku Kadoo)

Persian zucchini frittata (kuku kadoo), the best and easiest baked omelette filled with zucchini, delicious spices and herbs. It is great for breakfast, lunch or dinner. So tender and custard like. Low calorie, low carb and with high quality protein.

Zucchini Frittata

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13. MEDITERRANEAN RED LENTIL SOUP - Studies have shown that red lentils have maximum concentration of phenolic compounds and with strongest antioxidant activity compared to other varieties of lentils. And quinoa is a good source of antioxidants.

Mediterranean Red Lentil Quinoa Soup

Indulge in a delicious and comforting red lentil quinoa soup recipe bursting with Mediterranean flavors. This hearty and nourishing soup is the perfect meal for any time of day, keeping you satiated with its protein, fiber, and nutrient-rich goodness. It is naturally gluten free and vegan option possible.

Quinoa Lentil Soup

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14. SPICED LENTIL SALAD WITH AVOCADO - Lentils being a plant food, are a source of phytochemicals and considered to be beneficial in lowering the risk of obesity and heart disease.

Spicy Lentil Salad with Avocado

Lentil salad with avocado is an amazingly delicious salad infused with eastern flavors. It is packed with protein, fiber, healthy fats and robust nutrients!

Mediterranean Lentil Salad

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15. SPICY CAULIFLOWER RICE WITH FARRO - Cauliflower is a pretty nutrient dense vegetable - low in calories and a good source ofantioxidants,phytochemicals, fiber, vitamin C, vitamin K, vitamin B-6, folate and potassium. Farro is anexcellent source of fiber, protein, magnesium, zinc, B vitamins and iron.

Spicy Cauliflower Rice With Farro

Cauliflower "rice" with farro is spicy, tangy and so tasty. The light and fluffy cauliflower "rice" is paired with the chewy bite of farro, all wrapped in a lemony taste and aromatic spices.

Indian Cauliflower Rice

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Try to incorporate these tips into your shopping routine to cook your favorite anti inflammatory recipes.

Grains: Choose whole grain as much as possible. Buy fresh bakery bread without all those preservatives. If you do buy packaged grain products check the labels to make sure it has natural ingredients. And that it has a high amount of dietary fiber. For flour, I look for 3 to 4 grams of fiber per ¼ cup.

Beans and Lentils: Stock up on dried beans and lentils. Limit canned products if possible, and buy low sodium. You can also freeze boiled beans to have them handy for later.

Ready Prepared and Packaged foods: Check the labels to make sure it includes only natural whole foods, and avoid products with artificial ingredients, sweeteners, preservatives etc.

Produce: Stock up on a variety of fresh vegetables, greens, herbs and fruits. Choose organic when possible. Stock up on frozen vegetable options. Fresh herbs prep in bulk for use later - clean, rinse, put through a salad spinner, chop and freeze in large quantities.

Dairy: Choose organic and grass fed when feasible. Products should include wholesome ingredients and not a bunch of additives.

Meat, Fish and Seafood: Choose grass fed and organic meats if possible and certainly limit red meat. Buy more wild caught fish, especially the omega-3 rich fish (salmon, tuna, mackerel, sardines, herring and such).

Oils, Nuts and Seeds: Stock up on raw and dry roasted (less salt or none) nuts/seeds to snack and cook with. Buy high quality extra virgin, virgin, organic, cold pressed oils, using more olive oil.

Choose more of these foods: berries, cherries, avocados, olives, dark greens, cruciferous vegetables (broccoli, cauliflower etc), beans, lentils, white tea, green tea, extra virgin olive oil, nuts, seeds, flaxseed, chia seeds, herbs, spices, dark chocolate.

Avoid or limit these foods: refined sugar, sugar drinks, sodas, processed meats, refined flour products, foods with trans fats, processed foods and snacks.

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GMO, Wheat, Allergies, Intolerances

I also avoid foods that are labeled GMO. There is a debate about it, but I personally avoid it. Although there are several foods that are generally considered anti-inflammatory, there are some gray areas.

Nuts are considered healthy, but then there are people who have nut allergies. Wheat is a highly debated topic, with so many people avoiding gluten, but then there are people who have no issues with it.

As you read in the blog post above, inflammation is the body's response to protect itself. So if someone is intolerant or allergic to a certain food, whether it is wheat, gluten, dairy, nightshade family vegetables (tomatoes, eggplants, peppers and such), they should avoid or limit it as required. Always tailor diet to your own personal situation, consulting with a healthcare professional. And choose your best anti inflammatory recipes.

For more healthy eating tips check out this.

Some Recipe Picks from the Web


Best Anti Inflammatory Recipes (2024)


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