10+ Anti Inflammation Recipes to Boost Your Health and Flavor

Anti-inflammatory recipes focus on foods that help reduce inflammation in your body. This type of cooking often includes fresh vegetables, fruits, whole grains, and healthy fats.

Choosing the right ingredients can support your health and help you feel better every day.

You don’t need to make big changes to enjoy meals that help fight inflammation. Simple swaps and easy recipes can make a real difference.

This article will guide you through tasty options that fit into your busy life.

1) Seared Salmon with Charred Green Beans

Seared salmon is a tasty way to get healthy omega-3 fats. The salmon cooks quickly in a hot pan, giving it a crispy outside and tender inside.

Charred green beans add a smoky flavor that pairs well with the fish. You only need simple ingredients like garlic, capers, and red chile to keep the dish light and flavorful.

This recipe is easy to make and perfect for a quick weeknight dinner.

Ingredients

• Salmon fillets
• Fresh green beans
• Garlic cloves
• Capers
• Red chile flakes

Cooking Instructions

1. Heat a pan over medium-high heat.
2. Season the salmon and place skin-side down. Cook 4-5 minutes.
3. Flip salmon and cook another 3-4 minutes.
4. Sauté green beans with garlic and capers until charred.
5. Sprinkle red chile flakes on top before serving.

Try this simple and healthy dish for your next meal! For more details, check Seared Salmon With Charred Green Beans.

2) Roasted Chickpea, Tomato and Chicken Bowls

This dish is simple and full of flavors that help fight inflammation. You roast chickpeas, tomatoes, and chicken together with garlic and spices.

The roasted tomatoes become sweet and soft, adding a fresh taste. The chickpeas add crunch and protein, while the chicken gives you a good boost of lean meat.

You can add herbs like cumin or paprika to boost the flavor without extra calories. A drizzle of yogurt or a squeeze of lemon brightens the bowl and adds tang.

Ingredients

• 1 can chickpeas, drained and rinsed
• 2 cups cherry tomatoes
• 2 chicken breasts
• 3 cloves garlic, smashed
• 2 tbsp olive oil
• 1 tsp cumin
• Salt and pepper to taste

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Toss chickpeas, tomatoes, and garlic with olive oil, cumin, salt, and pepper on a baking sheet.
3. Roast for 12 minutes.
4. Season chicken with salt and pepper, then place on the sheet.
5. Roast everything for another 18-20 minutes, until chicken is cooked through.
6. Serve warm in bowls with your favorite fresh herbs.

You can find a similar recipe at Good Housekeeping.

3) Chargrilled Vegetable Salad

This chargrilled vegetable salad is a tasty way to enjoy healthy, anti-inflammatory foods. You’ll get a mix of smoky flavors and fresh textures that work well together.

It’s simple to make and perfect for a light meal or side dish. You start by grilling vegetables like zucchini, peppers, and tomatoes.

The heat brings out their natural sweetness while adding a charred taste. Dress them with olive oil, lemon juice, and a pinch of black pepper for a fresh finish.

Ingredients

• 2 plum tomatoes, halved
• 5 teaspoons olive oil
• Juice of 1/2 lemon (about 1 tablespoon)
• Freshly ground black pepper, to taste
• Mixed vegetables (zucchini, bell peppers, etc.), sliced

Cooking Instructions

1. Preheat your grill or grill pan to medium-high heat (about 400°F / 200°C).
2. Lightly brush the vegetables with 2 teaspoons of olive oil.
3. Grill the vegetables for 3-5 minutes per side until tender and slightly charred.
4. Arrange grilled veggies and tomato halves on a plate.
5. Drizzle with remaining olive oil and lemon juice.
6. Sprinkle with black pepper to taste.
7. Serve warm or at room temperature.

4) Oat Porridge with Berries

Oat porridge with berries is a simple, healthy breakfast that helps reduce inflammation. The oats give you fiber, while berries add antioxidants that may support your immune system.

You can make this porridge quickly on the stove or in the microwave. Adding a handful of fresh or frozen berries brings in natural sweetness without extra sugar.

Try topping your porridge with nuts or seeds for added crunch and healthy fats.

Ingredients

• 1 cup rolled oats
• 2 cups water or milk
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon chopped walnuts or almonds (optional)
• Honey or maple syrup to taste (optional)

Cooking Instructions

1. Combine oats and water or milk in a pot.
2. Cook over medium heat for 5-7 minutes, stirring often.
3. Once thickened, remove from heat and stir in berries.
4. Serve with nuts and a drizzle of honey or maple syrup if you like.

5) Buckwheat and Chia Seed Porridge

This porridge is a simple way to add anti-inflammatory foods to your breakfast. Buckwheat is gluten-free and rich in fiber, which helps your digestion.

Chia seeds add omega-3 fats that support heart health. You can soak the buckwheat overnight to make it soft and easy to cook.

Then mix in chia seeds and your favorite spices like cinnamon or ginger. This porridge works well with plant milk or water, making it easy to customize.

Top it with fresh fruits or nuts to add more texture and nutrients.

Ingredients

• 1 cup buckwheat groats, rinsed
• 2 tablespoons chia seeds
• 2 cups water or plant milk
• 1/2 teaspoon cinnamon (optional)
• 1/2 teaspoon grated ginger (optional)
• Fresh fruits or nuts for topping

Cooking Instructions

1. Combine buckwheat and water or milk in a bowl.
2. Cover and refrigerate for 8-12 hours or overnight.
3. Drain excess liquid and transfer groats to a saucepan.
4. Add chia seeds, cinnamon, and ginger.
5. Heat gently for 5-7 minutes until warm and thickened.
6. Serve with your choice of fresh fruits or nuts.

More details on this recipe can be found at buckwheat and chia seed porridge.

6) Blueberry Buckwheat Pancakes

These pancakes combine the anti-inflammatory benefits of buckwheat with the antioxidants found in blueberries. Buckwheat is gluten-free and rich in nutrients that help reduce inflammation.

You’ll enjoy a stack of warm, fluffy pancakes that are easy to make and packed with flavor. Adding blueberries gives a natural sweetness and extra health boost.

You can prepare the batter quickly, bake the pancakes, and store them for later.

Ingredients

• 1 cup buckwheat flour
• 1 teaspoon baking powder
• 1/2 teaspoon ground ginger (optional)
• 1 cup milk (or dairy-free alternative)
• 1 large egg
• 1 tablespoon honey or maple syrup
• 1 cup fresh or frozen blueberries
• Pinch of salt

Cooking Instructions

1. Preheat oven to 350°F (175°C).
2. In a bowl, mix buckwheat flour, baking powder, ginger, and salt.
3. Whisk milk, egg, and honey in another bowl.
4. Combine wet and dry ingredients, fold in blueberries.
5. Pour batter into a greased baking dish.
6. Bake for 25 minutes or until golden brown.
7. Let cool slightly, then cut and serve.

7) Scrambled Eggs with Spinach and Turmeric

You can make a quick and tasty anti-inflammatory meal by adding turmeric to your scrambled eggs. Turmeric has natural compounds that may help reduce inflammation.

When you combine it with spinach, you get a boost of iron and vitamins. Start by whisking your eggs with a small amount of turmeric.

Cook them gently in a pan with some olive oil or butter. Add fresh spinach toward the end so it wilts nicely but stays bright green.

Adding turmeric to your eggs gives a warm color and a subtle earthy flavor that pairs well with spinach.

Ingredients:

• 3 eggs
• 1 teaspoon grated turmeric or turmeric powder
• 1 cup fresh spinach leaves
• 1 tablespoon olive oil or butter
• Salt and pepper to taste

Cooking Instructions:

1. Whisk eggs and turmeric together until well mixed.
2. Heat oil or butter in a pan over medium heat (about 350°F/175°C).
3. Pour in egg mixture and cook gently, stirring continuously.
4. Add spinach when eggs start to set, cook until spinach wilts.
5. Season with salt and pepper, then serve.

Learn more about making turmeric scrambled eggs with spinach here.

8) Roasted Mackerel with New Potatoes and Beetroot

Roasted mackerel is a great way to add healthy omega-3 fats to your meal. The fish pairs well with new potatoes and earthy beetroot, making a balanced, tasty dish.

You can roast everything on one tray, which makes cooking simple and cleanup easy. The potatoes add a gentle sweetness, and the beetroot brings a rich, vibrant color.

This meal provides protein, fiber, and important nutrients.

Ingredients

• Mackerel fillets (skin on)
• New potatoes
• Beetroot
• Olive oil
• Salt and pepper

Cooking Instructions

1. Preheat your oven to 400°F (200°C).

2. Place the new potatoes and beetroot on a baking tray.
   Drizzle with olive oil and sprinkle with salt and pepper.

3. Roast for 20 minutes.
   Push the potatoes to one side.

4. Add the mackerel fillets skin side down to the tray.

5. Roast everything for another 15 minutes.
   The fish should be cooked through and the vegetables tender.

For more details see roasted mackerel with new potatoes and beetroot.

9) Herby Chicken with Bulgur Wheat

This dish combines tender chicken breasts with fresh herbs and bulgur wheat.
The herbs add flavor without extra fat.

You’ll cook the chicken with garlic, lemon, and your favorite herbs.
Bulgur wheat cooks quickly and has a nutty taste that pairs well with bright veggies.

Ingredients:

• 2 chicken breasts
• 1 cup bulgur wheat
• 1 red onion, cut into wedges
• 1 red pepper, chopped
• 1 medium courgette, sliced
• Herbs (such as parsley, thyme, or coriander)
• 2 cloves garlic
• 1 lemon (zest and juice)
• 2 tbsp olive oil
• Salt and pepper

Cooking Instructions:

1. Preheat oven to 400°F (200°C).

2. Blitz herbs, garlic, lemon zest, lemon juice, and olive oil to make a paste.

3. Rub paste over chicken breasts and set aside.

4. Place chicken in a baking dish with onions, pepper, and courgette.

5. Bake for 25-30 minutes until chicken is cooked through.

6. While chicken cooks, prepare bulgur wheat according to package instructions.

7. Serve chicken and veggies over bulgur wheat.

You can find more tips and ideas for this recipe at herby chicken with bulgur wheat.

10) Beet and Cauliflower Stir-Fry

This beet and cauliflower stir-fry is a colorful, healthy dish you can make quickly.
Both vegetables help reduce inflammation and add crunch and sweetness to your meal.

You can easily customize it by adding your favorite spices or herbs.
Cooking these ingredients just right keeps their nutrients and flavor.

This dish works well as a side or a light main.

Ingredients

• 1 small head cauliflower, cut into florets
• 2 medium beets, peeled and sliced thin
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Salt and pepper to taste
• Optional: fresh parsley or thyme for garnish

Cooking Instructions

1. Heat olive oil in a large pan over medium heat.

2. Add garlic. Sauté for 1 minute until fragrant.

3. Toss in cauliflower florets. Cook for 5 minutes, stirring occasionally.

4. Add beet slices. Cook for another 6-8 minutes until the vegetables are tender.

5. Season with salt and pepper.

6. Garnish with parsley or thyme before serving.