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By Carine Claudepierre
Published on 06/09/2023 - Last updated on 03/15/2024
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Reduce inflammation and improve your health by making and eating our anti-inflammatory recipes below! These recipes are loaded with ingredients that help fight inflammation such as vegetables, spices, legumes, and fruits.
Table of contents
Inflammation is a normal immune response that helps the body fight off infection and injury.
However, chronic inflammation can be harmful to health and has been linked to a number of diseases, including heart disease, stroke, cancer, and Alzheimer’s disease.
There are a number of things you can do to reduce inflammation, including eating an anti-inflammatory diet.
An anti-inflammatory diet is rich in fruits, vegetables, whole grains, and plant-based protein, and it is low in processed foods, unhealthy fats, and sugar.
This post lists 22 recipes that are anti-inflammatory and delicious. These recipes are easy to make and can be enjoyed by everyone.
Anti-Inflammatory Ingredients
The anti-inflammatory properties of the recipes below come from the ingredients they contain. Some of the most important anti-inflammatory foods include:
- Chickpeas– Chickpeas are a good source of fiber, protein, and vitamins, and they also contain a compound called saponin, which has been shown to reduce inflammation.
- Carrots– Carrots are a good source of beta-carotene, which is converted to vitamin A in the body. Vitamin A is an antioxidant that can help to reduce inflammation.
- Turmeric– Turmeric is a spice that contains a compound called curcumin, which has powerful anti-inflammatory properties.
- Ginger– Ginger is a spice that has anti-inflammatory, antioxidant, and pain-relieving properties.
- Sweet potatoes– Sweet potatoes are a good source of beta-carotene, which is converted to vitamin A in the body. Vitamin A is an antioxidant that can help to reduce inflammation.
- Black beans– Black beans are a good source of protein, fiber, and vitamins, and they also contain a compound called anthocyanin, which has been shown to reduce inflammation.
- Chipotle peppers– Chipotle peppers are a type of chili pepper that contains capsaicin, which has anti-inflammatory properties.
- Lentils– Lentils are a good source of protein, fiber, and vitamins, and they also contain a compound called quercetin, which has been shown to reduce inflammation.
- Beans– Beans are a good source of protein, fiber, and vitamins, and they also contain compounds called saponins, which have been shown to reduce inflammation.
- Corn– Corn is a good source of fiber and vitamins, and it also contains antioxidants, which can help to reduce inflammation.
- Tomatoes– Tomatoes are a good source of lycopene, an antioxidant that has been shown to reduce inflammation.
- Spices– Spices like cumin, coriander, cinnamon, and turmeric have anti-inflammatory properties.
- Leafy Vegetables – Leafy greens like spinach, kale, basil, or lettuce contain anti-inflammatory compounds.
- Some Oils – Olive oil is one of the better oils to fight inflammation.
- Berries – many berries such as blueberries and raspberries are rich in anthocyanins, a compound that helps reduce inflammation.
Inflammatory Ingredients To Avoid
While there are a number of ingredients that can help fight inflammation, some other ones tend to trigger or worsen inflammation.
To reduce inflammation, limit or avoid using the following ingredients:
- Added sugar:Eating too much added sugar can lead to inflammation throughout the body.
- Refined carbohydrates:Refined carbohydrates, such as white bread and pasta, can cause a spike in blood sugar levels, which can lead to inflammation.
- Fried foods:Fried foods are high in unhealthy fats, which can promote inflammation.
- Processed meats:Processed meats, such as bacon and sausage, are high in unhealthy fats and sodium, both of which can promote inflammation. Of course, you won’t find any of these on The Conscious Plant Kitchen.
- Red meat:Red meat is high in saturated fat, which can promote inflammation. Similarly, you won’t find any of these on this site!
- Alcohol:Alcohol can increase inflammation in the body.
- Trans fats:Trans fats are unhealthy fats that can be found in some processed foods.
- Omega-6 fatty acids:Omega-6 fatty acids are essential fatty acids that the body needs, but too much omega-6 can promote inflammation.
Tips To Reduce Inflammation
Here are some tips for reducing inflammation in your diet:
- Eat plenty of fruits and vegetables:Fruits and vegetables are low in calories and high in nutrients, including antioxidants, which can help to reduce inflammation.
- Choose whole grains over refined grains:Whole grains are a good source of fiber, which can help to regulate blood sugar levels and reduce inflammation.
- Choose lean protein sources:Lean protein sources, such as chicken, fish, and beans, are low in saturated fat and calories.
- Limit processed foods:Processed foods are often high in unhealthy fats, sodium, and added sugar, all of which can promote inflammation.
- Drink plenty of water:Water is essential for good health and can help to flush out toxins and reduce inflammation.
- Get regular exercise:Exercise is a great way to reduce inflammation and improve overall health.
- Use good fats: Some fat like some oils can be rich in inflammatory compounds. You need to use fat that is rich in omega-3 fatty acids.
22 Recipes To Fight Inflammation
24
Roasted Cauliflower Salad
4.99 from 64 votes
This Roasted Cauliflower Salad is rich in vegetables and is loaded with many inflammation-fighting ingredients such as tomatoes, many spices and leafy greens.
Roasted Cauliflower Salad
25
Vegan Mashed Sweet Potatoes
4.75 from 36 votes
This Vegan Mashed Sweet Potato recipe is excellent to help reduce inflammation since it's full of sweet potatoes rich in Vitamin A and is enhanced by leafy greens such as fresh parsley.
Vegan Mashed Sweet Potatoes
26
Sour Apple Smoothie
4.95 from 39 votes
This Sour Apple Smoothie recipe is the perfect green smoothie for green apple lovers with a sweet and tart flavor. Plus, this green apple smoothie is also dairy-free and gluten-free, and since it's rich in fruits and leafy vegetables, it's a great anti-inflammatory snack
Sour Apple Smoothie
27
Mexican Soup
5 from 30 votes
This Mexican Soup is an easy 30-minute dinner packed with proteins, vegetables, and delicious Mexican flavors. It's also rich in anthocyanin, a compound in black beans that reduces inflammation. The corn, spices, and tomatoes round up nicely this inflammation fighting soup.
28
Tofu Scramble
5 from 33 votes
This Tofu Scramble recipe is an egg-free scramble made with tofu with such a delicious, cheesy, eggy flavor that nobody will guess it's eggless. Since it's rich in turmeric, it brings a lot of anti-inflammation properties in a quick and delicious meal.
Tofu Scramble
29
Vegan Egg Salad
5 from 28 votes
This Tofu Egg Salad is a high-protein meal perfect for making a tofu sandwich or filling lettuce cups for a low-carb vegan dinner.
It's rich in green vegetables and spices high in anti-inflammatory compounds.
Vegan Egg Salad
30
Vegan Chickpea Omelette
4.96 from 271 votes
This Chickpea Omelette is a delicious savory vegan omelette, perfect for a breakfast rich in protein and vitamins. Plus, the combination of chickpeas, turmeric, and leafy vegetables makes it a super-food to fight inflammation.
Vegan Chickpea Omelette
31
Grapefruit Smoothie
5 from 25 votes
This Grapefruit smoothie is a refreshing sweet and sour pink smoothie recipe packed with vitamin C and antioxidants.
Grapefruit Smoothie
32
Sofritas (Copycat But Better)
4.97 from 120 votes
This copycat Chipotle Sofritas recipe is made with simple ingredients for delicious, meat-free burritos or tacos. Its generous use of chili and spices makes it a great source of inflammation-fighting capsaicin.
Sofritas (Copycat But Better)
33
Carrot Cake Overnight Oats
4.96 from 75 votes
These Carrot Cake Overnight Oats taste like real carrot cake! If you love dessert for breakfast this is a must-try, and with its carrots and spices, it brings a lot of inflammation-fighting ingredients.
Carrot Cake Overnight Oats
34
Lentil Wraps
5 from 42 votes
These High-Protein Lentil Wraps are made with just 2-ingredient, yellow split lentils and water for a healthy, low-cost protein wrap. Lentils are also one of the best plant-based anti-inflammatory ingredients.
Lentil Wraps
35
Pitaya Bowl
5 from 31 votes
This Pitaya bowl is the most delicious frothy smoothie bowl to start the day with vitamin C and anti-inflammatory compounds and feel energized all day. Plus, this dragon fruit bowl takes under 5 minutes to make and requires only three ingredients, so even the kids can make this alone.
Pitaya Bowl
36
Zucchini Smoothie
4.99 from 62 votes
This green zucchini smoothie is a healthy, creamy green smoothie packed with two vegetables for extra vitamins and protein. It's a perfect post-workout drink or refreshing snack, 100% dairy-free and gluten-free, and it's loaded with anti-inflammatory properties.
Zucchini Smoothie
37
Lentil Taco Meat
4.95 from 145 votes
This easy lentil taco meat recipe is delicious in any Mexican dish to fill tacos or burritos rich in the anti-inflammatory compound quercetin found in the lentils.
Lentil Taco Meat
38
Black Bean Cupcake Recipe
4.97 from 113 votes
This easy black bean blender recipe for muffins or cupcakes, is 100% allergy-friendly, egg-free, and dairy-free with a delicious brownie texture and it helps reduce inflammation thanks to the black beans rich in vitamins and anthocyanin.
Black Bean Cupcake Recipe
39
Red Lentil Flatbread
4.95 from 147 votes
These soft, flexible tortillas are made of red split lentils for a healthy protein flatbread rich in inflammation-fighting compounds.
Red Lentil Flatbread
40
Sautéed Carrots
5 from 88 votes
Carrots are one of the best ingredients to fight inflammation. These Garlic Rosemary Sautéed Carrots are a South-of-France-inspired side dish delicious for your holiday table.
Sautéed Carrots
41
Sunflower Seed Crackers
4.98 from 43 votes
These Sunflower Seed Crackers are made with only 2 ingredients for a delicious, easy, healthy appetizer or low-carb snack packed with healthy fats, fibers, and turmeric, and excellent natural anti-inflammatory.
Sunflower Seed Crackers
42
Zucchini Potato Soup
4.97 from 111 votes
This easy creamy, zucchini potato soup made with no dairy and only simple, wholesome ingredients for a comforting dinner is loaded with anti-inflammatory properties from vegetables and spices.
Zucchini Potato Soup
43
Dragon Fruit Smoothie
4.98 from 72 votes
This Dragon fruit smoothie is a healthy refreshing, vibrant pink smoothie loaded with antioxidants, anti-inflammatory properties, iron, and protein. A delicious plant-based smoothie for hot summer days.
Dragon Fruit Smoothie
44
Chickpea Tortillas
4.97 from 81 votes
These Chickpea Flour Tortillas are easy gluten-free tortillas made from chickpea flour. They are delicious and served as a side bread to curry or to as vegan tortillas with. They are also loaded with anti-inflammatory properties from chickpeas and turmeric.
Chickpea Tortillas
45
Black Bean Brownies
4.94 from 285 votes
Who said that desserts couldn't help fight inflammation? These Black Bean Brownies are a fudgy vegan brownie recipe loaded with proteins and inflammation-reducing anthocyanin from the black beans and have a decadent, chewy batter.
Black Bean Brownies
46
Vegan Stuffed Zucchini Boats
5 from 87 votes
These easy, stuffed zucchini boats with black beans are perfect for a healthy, low-carb Mexican dinner. The combination of zucchini, tomatoes, and black beans makes it a great inflammation-fighting meal.
Vegan Stuffed Zucchini Boats
Frequently Asked Questions
What can I eat to reduce inflammation quickly?
There are many foods that have strong anti-inflammatory properties and can help quickly decrease inflammation such as leafy vegetables (spinach, kale, basil), nuts (almonds, walnuts, pecans), fruits (blueberries, strawberries) without having to consider non-plant-based foods like salmon, sardines, or mackerel.
What are the 5 most anti-inflammatory foods?
The most plant-based anti-inflammatory foods are berries, broccoli, avocado, green tea, and peppers.
Can you eat pasta on anti-inflammatory diet?
Regular pasta is rich in carbohydrates and is therefore inflammatory. It’s better to opt for either whole-grain pasta or better choose quinoa, brown rice, or edamame pasta that are very rich in anti-inflammatory compounds.
About Carine
Hi, I'm Carine, the food blogger, author, recipe developer, photographer, and published author of a cookbook and founder of The Conscious Plant Kitchen with my husband Damien.Learn more about us.
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