It is becoming more evident that chronic inflammation in the body can lead to many severe diseases, such as heart disease, many cancers, and Alzheimer’s disease. Stress, lack of exercise, and exposure to toxins can all contribute to chronic inflammation. The good news is that our diet can also be our best protection against inflammation and thus reduce long-term disease risk.
An anti-inflammatory diet is very similar to the Mediterranean diet. It focuses on high intake of fruits and vegetables, nuts and seeds, healthy oils (olive oil and avocado oil), and fish. In general, foods high in antioxidants and omega-3 fatty acids appear to have anti-inflammatory properties.
Foods high in antioxidants include berries, avocados, dark green leafy vegetables, nuts, beans, and whole grains (such as oats and brown rice). Foods high in omega-3 include fish, flaxseeds, chia seeds, walnuts. If possible, it is always best to choose organic produce.
Here is an example of an anti-inflammatory meal for 4 persons:
Salad: Lentil salad
Starter: Sweet potato soup
Main: Salmon with kale
Dessert: Chia pudding
Make these easy recipes:
Lentil Salad (serves 4)
Ingredients:
1 cup lentils
3 cooked beetroots, cut into small cubes
2 green onions, finely chopped
2 tablespoons walnuts, chopped
For dressing:
Thumb-sized fresh ginger, peeled and chopped
Quarter cup olive oil
1 teaspoon Dijon mustard
1 tablespoon apple cider vinegar
Salt and black pepper, to taste
Directions:
Cover lentils in a pot with water, bring to a boil, then reduce heat and simmer for up to 20 minutes until lentils are cooked but not too mushy.
Once lentils are cooled, add the beets, green onions, and walnuts. Stir until combined.
Prepare salad dressing by mixing all the ingredients well, then toss into salad.
Sweet Potato Soup (serves 4)
Ingredients:
1 tablespoon olive oil
1 onion, chopped
2 large carrots, peeled and chopped
4 cm fresh ginger, peeled and finely chopped
1 garlic clove, crushed
700 grams sweet potato, peeled and cubed
1 liter vegetable stock
Quarter teaspoon cayenne pepper (optional)
Salt and black pepper, to taste
Directions:
Heat the oil in a pot, add the onions and carrots, cook until softened.
Stir in the ginger, garlic and cayenne pepper and fry for 2-3 minutes,
Stir in the sweet potato and vegetable stock. Bring to a boil, then turn heat down and simmer with the lid on for about 15 minutes, or until sweet potato is tender.
Remove from heat and blend the soup with a hand-held blender, until smooth. Season with salt and pepper to taste.
Salmon with Kale (serves 4)
Ingredients:
4 salmon filets
4 teaspoons canola oil
Quarter cup reduced-sodium soy sauce
3 tablespoons fresh lemon juice
2 garlic cloves, thinly sliced
Salt and black pepper, to taste
Kale, chopped
Directions:
In a small bowl, combine soy sauce, lemon juice, and ginger.
In a large pan, heat 2 teaspoons of oil. Season salmon with salt and pepper and cook, 1-3 minutes per side, transfer to a plate.
In the same pan, heat 2 teaspoons of oil. Add garlic and kale, season with salt and pepper. Cook, tossing, until kale is wilted, about 3 minutes.
Serve the salmon over the kale and drizzle with the soy-lemon sauce.
Chia Pudding(Serves 4)
Ingredients:
Quarter cup chia seeds
1 cup almond milk
2 tablespoons agave/raw honey
1 teaspoon pure vanilla extract
Berries
Directions:
Mix chia seeds, almond milk, agave/raw honey, and vanilla in a bowl, chill for at least 1 hour. Use a whisk to mix well to prevent chia seeds from clumping together.
Top with your favorite berries.
