An anti-inflammatory diet is preferred for overall health, so let me start by explaining what inflammation is. Inflammation is a natural response of the body to injury or infection. It is a necessary process for healing and protecting the body from harmful pathogens. However, chronic inflammation can lead to a range of health problems, including heart disease, arthritis, and cancer.
An anti-inflammatory diet focuses on foods that can reduce inflammation in the body. These foods include fruits, vegetables, whole grains, nuts, and fatty fish. They are rich in nutrients, fiber, and antioxidants that help fight inflammation. On the other hand, an inflammatory diet, which includes processed foods, sugary drinks, and refined carbohydrates, can contribute to chronic inflammation.
Following an anti-inflammatory diet has been linked to a range of health benefits, including improved heart health, reduced risk of cancer, and better management of chronic conditions like arthritis. It is also a sustainable and healthy way to eat, as it emphasizes whole, unprocessed foods that provide a variety of nutrients.
Baked salmon with roasted vegetables: Preheat oven to 400°F. Place a salmon fillet on a baking sheet and season with salt, pepper, and lemon juice. Roast for 10-12 minutes or until cooked through. Meanwhile, chop up your favorite vegetables, such as broccoli, bell peppers, and onions, and toss with olive oil, salt, and pepper. Roast for 20-25 minutes or until tender.
Quinoa and vegetable stir-fry: Cook quinoa according to package instructions. Meanwhile, chop up your favorite vegetables, such as mushrooms, bell peppers, and zucchini. Heat a tablespoon of olive oil in a pan and stir-fry the vegetables for 5-7 minutes or until tender. Add cooked quinoa to the pan and stir until heated through. Season with soy sauce, ginger, and garlic to taste.
Lentil soup with turmeric and ginger: Heat a tablespoon of olive oil in a pot and sauté chopped onion, carrot, and celery until tender. Add lentils, turmeric, ginger, and chicken or vegetable broth. Simmer for 20-25 minutes or until the lentils are soft. Serve hot.
Grilled chicken with sweet potato mash: Season chicken breasts with salt, pepper, and garlic powder. Grill until cooked through. Meanwhile, peel and cube sweet potatoes and boil in salted water until tender. Drain and mash with a fork or potato masher. Season with cinnamon and a pinch of salt. Serve chicken over the sweet potato mash.
Vegetable and chickpea curry: Heat a tablespoon of olive oil in a pot and sauté chopped onion and garlic until tender. Add chopped vegetables, such as cauliflower, carrots, and bell peppers, and sauté for 5-7 minutes or until slightly softened. Add chickpeas, curry powder, and coconut milk. Simmer for 15-20 minutes or until the vegetables are tender. Serve with rice or quinoa.
Grilled Salmon with Mango Salsa: Grill salmon fillets and serve with a fresh mango salsa made with diced mango, red onion, jalapeno, lime juice, and cilantro.