Anti-inflammatory recipes for busy families
Anti-inflammatory eating looks a lot like Mediterranean cooking: plenty of vegetables, beans and whole grains, oily fish, olive oil, nuts, herbs and spices, and fewer ultra-processed foods. These recipes keep it simple enough for a weeknight.
What Gluten watches for: ultra-processed ingredients, added sugar and fried food.
149 Anti-inflammatory recipes
Carrot, apple, and ginger juice
This recipe is appropriate for an anti-inflammatory diet as it includes carrots, apples, and ginger, all of which have anti-inflammatory properties.
Broccoli and Tofu Stir-Fry With Toasted Almonds
This recipe is appropriate for an anti-inflammatory diet. It includes nutrient-rich ingredients like broccoli and tofu and uses healthy cooking methods like steaming and stir-frying.
Roasted Beet and Walnut Dip
This recipe is appropriate for an Anti-Inflammatory diet as it includes beets, walnuts, dill, and olive oil, all of which have anti-inflammatory properties.
Recipe: Green Smoothie with Spinach, Pear, and Ginger
This recipe is appropriate for an anti-inflammatory diet. It includes ingredients like spinach, pear, ginger, and flaxseed that have anti-inflammatory properties.
Coconut Fish and Tomato Bake
This recipe is appropriate for an Anti-Inflammatory diet as it features fish, which is high in omega-3 fatty acids, and uses anti-inflammatory ingredients like ginger, turmeric, and olive oil.
Cauliflower Rice Pilaf
This recipe is appropriate for an Anti-Inflammatory diet as it includes cauliflower, olive oil, garlic, almonds, and fresh herbs. It is a healthy and nutritious option.
Massaged Kale Salad with Roasted Sweet Potato & Black Beans
This recipe is appropriate for an Anti-Inflammatory diet. It includes nutrient-dense ingredients like kale, black beans, and sweet potatoes, which are known for their anti-inflammatory properties.
Mixed Berry Compote
This recipe is appropriate for an anti-inflammatory diet as it includes fresh mixed berries which are known for their anti-inflammatory properties.
Grilled Veggie and Hummus Wraps
This recipe is appropriate for an anti-inflammatory diet as it includes grilled vegetables and whole-grain flatbread. It also contains healthy fats from avocado and olive oil.
Moroccan Chickpeas With Chard
This recipe is appropriate for an anti-inflammatory diet. It includes ingredients like chard, ginger, turmeric, and olive oil, which are known for their anti-inflammatory properties.
Buckwheat Pancakes
The Buckwheat Pancakes recipe seems appropriate for an Anti-Inflammatory diet as buckwheat flour is gluten-free and has anti-inflammatory properties. However, the white sugar could be replaced with a natural sweetener like honey or maple syrup.
Sweet Potato Hash
Recipe includes anti-inflammatory ingredients like sweet potatoes, leafy greens, olive oil, and avocado. Suitable for an anti-inflammatory diet.
Berry-Almond Smoothie Bowl
This recipe is appropriate for an Anti-Inflammatory diet as it includes ingredients like berries, almonds, and unsweetened almond milk which are known to have anti-inflammatory properties. It is also low in added sugars.
Walnut-crusted chicken diavola with lemon-roasted cauliflower
This recipe is appropriate for an anti-inflammatory diet as it includes anti-inflammatory ingredients like cauliflower, olives, and walnuts. However, it's important to use organic and healthy cooking oils to maintain the anti-inflammatory benefits.
Chicken-Thigh Kebabs With Turmeric, Chile and Saffron
This recipe is generally appropriate. Lean protein like chicken is good, but watch the salt intake as it's high here. Turmeric is anti-inflammatory.
Salmon Avocado Salad
This recipe is appropriate for diabetes, as it's high in protein, healthy fats, and fiber with low glycemic load.
Broiled Salmon With Mustard and Lemon
This recipe is appropriate for individuals with diabetes mellitus. Salmon is a good source of lean protein and healthy fats. The mustard and lemon add flavor without extra sugar or unhealthy fats.
Easy Apple Chips Recipe
Apple chips are a healthy, low-calorie snack suitable for PCOS, with cinnamon potentially helping manage insulin resistance.
Almond Flour Crackers
This recipe is suitable for individuals with diabetes as it uses almond flour instead of refined flour, which helps in better blood sugar control. However, portion control is important due to the nut and fat content.
Mediterranean Salmon Salad
This recipe is largely appropriate for PCOS as it includes omega-3 rich salmon, high-fiber veggies, and whole grains, which can help manage insulin levels.
Mushroom Spinach Omelet
This Mushroom Spinach Omelet is a good choice for diabetes management. It is low in carbohydrates, rich in protein, and packed with vegetables which can help stabilize blood sugar levels.
Healthy Banana Oatmeal Cookies
Healthy Banana Oatmeal Cookies: a snack that fits Low-FODMAP.
Sweet Potato Hash with Kale and Bacon {Paleo, Whole30}
The recipe contains anti-inflammatory ingredients like sweet potatoes, kale, and onions, and is suitable for an anti-inflammatory diet.
Red White and Blue Quinoa Fruit Salad
The recipe is high in antioxidants and fiber, low in unhealthy fats, and includes heart-healthy ingredients. Suitable for high cholesterol management.
Quinoa Tabbouleh
This recipe is suitable for an anti-inflammatory diet. It includes ingredients like quinoa, leafy greens, and tomatoes that are known to be anti-inflammatory.
3-Ingredient Banana Pancakes
The recipe is appropriate for diabetes mellitus (DM) as it includes whole wheat flour or buckwheat flour or oat flour which have a lower glycemic index than refined flour. It also uses ripe bananas as a natural sweetener. However, portion control is important due to the carbohydrate content.
Sardine Toasts With Tomato and Sweet Onion
This recipe is appropriate for an anti-inflammatory diet as it includes sardines, tomatoes, onions, and olive oil which all have anti-inflammatory properties. The use of sourdough bread and butter can be modified to suit individual needs.
Beet Dip With Labneh
Beet Dip With Labneh: a snack that fits PCOS.
Mushroom Spinach Omelette Recipe: How to Make Mushroom Spinach Omelette Recipe | Homemade Mushroom Spinach Omelette Recipe - Times Food
This Mushroom Spinach Omelette recipe is a great choice for an Anti-Inflammatory diet. It contains nutritious ingredients like mushrooms, spinach, and olive oil, and is high in protein from the eggs and cheese.
Blackened Chicken Breast With Cilantro LIme Quinoa
Blackened Chicken Breast With Cilantro LIme Quinoa: a lunch that fits PCOS.
Chile-and-Olive-Oil-Fried Egg with Avocado and Sprouts
Chile-and-Olive-Oil-Fried Egg with Avocado and Sprouts: a breakfast that fits PCOS.
Recipe: Salsa-Simmered Fish
This Salsa-Simmered Fish recipe is appropriate for individuals with Polycystic Ovary Syndrome (PCOS) as it contains lean protein from cod and healthy fats from olive oil. It is also low in carbs and does not include any processed ingredients.
Hanoi Grilled Turmeric Fish with Dill and Onion
Hanoi Grilled Turmeric Fish with Dill and Onion: a lunch that fits PCOS.
Spicy Sweet Potato and Coconut Soup
The recipe is high in anti-inflammatory ingredients like sweet potatoes, ginger, and turmeric (in the curry paste). Ideal for an anti-inflammatory diet.
Speedy lentil coconut curry
Speedy lentil coconut curry: a lunch that fits PCOS.
Turmeric and Coriander Roast Chicken
Turmeric & coriander are anti-inflammatory, but note high salt content. Cooking method is healthy. Good for an anti-inflammatory diet if salt is moderated.
Gingery broccoli-fry with cashews
Gingery broccoli-fry with cashews: a dinner that fits PCOS.
Avocado Toast (Vegan)
Avocado Toast (Vegan): a snack that fits Anti-inflammatory.
Spiced Sweet Roasted Red Pepper Hummus
Spiced Sweet Roasted Red Pepper Hummus: a snack that fits Anti-inflammatory.
Celery, Date, and Almond Butter Toasts
Celery, Date, and Almond Butter Toasts: a snack that fits Anti-inflammatory.
Cucumber Gazpacho
Cucumber Gazpacho: a snack that fits PCOS.
Creamy Carrot Ginger Soup (Instant Pot Friendly!)
Creamy Carrot Ginger Soup (Instant Pot Friendly!): a lunch that fits PCOS.
Baked Salmon
The recipe is appropriate. Salmon is rich in anti-inflammatory omega-3 fatty acids, olive oil is healthy fat, and the spices do not aggravate inflammation.
Spinach-Basil Pesto
The recipe is suitable as it's low in carbs, focusing on healthy fats from nuts and olive oil, plus greens. Parmesan is moderate in carbs, so portion control is key.
Kale & Apple Smoothie
Kale & Apple Smoothie: a snack that fits PCOS.
Crispy Kale, Brussels Sprouts, and Potato Hash Recipe
Crispy Kale, Brussels Sprouts, and Potato Hash Recipe: a lunch that fits PCOS.
Almond-&-Lemon-Crusted Fish with Spinach
This recipe is appropriate for individuals with diabetes mellitus. It includes spinach, fish, almonds, and lemon, all of which are healthy choices for managing blood sugar levels.
Chia Seed Pudding
This recipe is appropriate for individuals with type 2 diabetes mellitus. It uses unsweetened almond milk, low-fat yogurt, and pure maple syrup as sweetener. Chia seeds are also a good source of fiber and can help regulate blood sugar levels.
Often eaten at the same table
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Anti-inflammatory cooking questions
What makes a recipe anti-inflammatory?
There is no official definition. We use the Mediterranean pattern: vegetables, fruit, whole grains, legumes, oily fish, olive oil, nuts, herbs and spices.
Do these work with other restrictions?
Yes. Gluten checks each recipe against everyone in your household and adds swaps, for example for a nut allergy or AIP.
Gluten gives food ideas, not medical advice. Recipes are checked against the restrictions you enter, but always check labels for allergens and cross-contact, and talk to your doctor or dietitian about your diet.