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.
Inflammation is a normal immune response that helps the body fight off infection and injury.
Однако хроническое воспаление 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.
Противовоспалительные ингредиенты
The anti-inflammatory properties of the recipes below come from the ingredients they contain. Some of the most important anti-inflammatory foods include:
- Нут – 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.
- Морковь – 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.
- Куркума – 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.
- Сладкая картошка – 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.
- Черные бобы – 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.
- перец Чипотле – Chipotle peppers are a type of chili pepper that contains capsaicin, which has anti-inflammatory properties.
- Чечевица – 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.
- Кофейные зерна – Beans are a good source of protein, fiber, and vitamins, and they also contain compounds called saponins, which have been shown to reduce inflammation.
- Кизил – Corn is a good source of fiber and vitamins, and it also contains antioxidants, which can help to reduce inflammation.
- Помидоры – Tomatoes are a good source of lycopene, an antioxidant that has been shown to reduce inflammation.
- Специи – Spices like cumin, coriander, cinnamon, and turmeric have anti-inflammatory properties.
- Листовые овощи – 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.
- Ягоды – 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:
- Добавлен сахар: Eating too much added sugar can lead to inflammation throughout the body.
- Рафинированные углеводы: Refined carbohydrates, such as white bread and pasta, can cause a spike in blood sugar levels, which can lead to inflammation.
- Жареная еда: Fried foods are high in unhealthy fats, which can promote inflammation.
- Переработанное мясо: 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.
- Красное мясо: Red meat is high in saturated fat, which can promote inflammation. Similarly, you won’t find any of these on this site!
- Алкоголь: Alcohol can increase inflammation in the body.
- Транс-жиры: Trans fats are unhealthy fats that can be found in some processed foods.
- Омега-6 жирные кислоты: 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:
- Ешьте много фруктов и овощей: 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.
- Выбирайте нежирные источники белка: Lean protein sources, such as chicken, fish, and beans, are low in saturated fat and calories.
- Ограничьте обработанные продукты: Processed foods are often high in unhealthy fats, sodium, and added sugar, all of which can promote inflammation.
- Пить много воды: Water is essential for good health and can help to flush out toxins and reduce inflammation.
- Регулярно занимайтесь спортом: 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
1
Салат из жареной цветной капусты
This Roasted Cauliflower Salad is rich in vegetables and is loaded with many inflammation-fighting ingredients such as tomatoes, many spices and leafy greens.
2
Веганское пюре из батата
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.
3
Овсянка, приготовленная на ночь с кокосовым молоком.
These Overnight Oats with Coconut Milk are the easiest healthy breakfast with a dreamy creamy coconut texture. Coconut lovers, this breakfast is for you.
4
Sour Apple Smoothie
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
5
Скрамбл с тофу
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.
6
Vegan Chickpea Omelette
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.
7
Грейпфрутовый смузи
Этот грейпфрутовый смузи — освежающий кисло-сладкий розовый напиток, богатый витамином С и антиоксидантами.
8
Софритас (копия, но лучше)
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.
9
Морковный пирог с овсяными хлопьями на ночь
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.
10
Чечевичные рулетики
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.
11
Питайя Чаша
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.
12
Смузи из цукини
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.
13
Мясо для тако из чечевицы
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.
14
Маффины из черной фасоли
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.
15
Лепешка из красной чечевицы
These soft, flexible tortillas are made of red split lentils for a healthy protein flatbread rich in inflammation-fighting compounds.
16
Жареная морковь
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.
17
Крекеры с семечками подсолнечника
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.
18
Смузи из шпината, ананаса и банана
Этот Смузи из шпината, ананаса и банана is a delicious, easy green smoothie packed with tropical flavors and anti-inflammatory nutrients from pineapple and spinach.
19
Суп из цукини и картофеля
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.
20
Пудинг из льняного семени
This Flaxseed Pudding is an easy, healthy, high-fiber breakfast with a delicious peanut butter, vanilla, and cinnamon flavor.
21
Смузи из драконьего фрукта
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.
22
Тортильи из нута
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.
23
Брауни из черной фасоли
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.
24
Веганские фаршированные лодочки из цуккини
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.
Часто задаваемые вопросы (FAQ)
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.
# 20 Flaxseed pudding has potato soup description. Just FYI
Thanks for spotting my mistake.
I am so happy to find these recipes!!! This is the largest collection of highly rated anti-inflammatory recipes that I have found online in all my searches over the last year! Can’t wait to try them. Thank you so much!!!