Good news for your health and taste buds! If you’re looking to reduce inflammation with delicious, easy-to-make meals, you’ve come to the right place. Dive into our roundup of 26 anti-inflammatory recipes that are perfect for busy weeknights and will leave you feeling nourished and satisfied. Let’s get cooking!
Turmeric Ginger Chicken Stir-Fry
A turmeric ginger chicken stir-fry is a vibrant, healthful dish that comes together quickly for a satisfying weeknight meal. After gathering your ingredients, let’s begin cooking with precision.
Ingredients
– Chicken breast – 1 lb
– Turmeric powder – 1 tsp
– Ginger – 1 tbsp, minced
– Soy sauce – 2 tbsp
– Vegetable oil – 2 tbsp
– Broccoli florets – 2 cups
– Garlic – 2 cloves, minced
– Salt – ½ tsp
Instructions
1. Cut 1 lb chicken breast into 1-inch cubes.
2. In a bowl, combine chicken with 1 tsp turmeric powder, 1 tbsp minced ginger, and 2 tbsp soy sauce; marinate for 10 minutes.
3. Heat 2 tbsp vegetable oil in a large skillet over medium-high heat until shimmering, about 2 minutes.
4. Add marinated chicken to the skillet in a single layer; cook undisturbed for 4 minutes to develop a golden sear.
5. Flip chicken pieces and cook for another 3 minutes until no pink remains.
6. Add 2 cups broccoli florets and 2 minced garlic cloves to the skillet; stir to combine.
7. Cook for 5 minutes, stirring occasionally, until broccoli is bright green and tender-crisp.
8. Sprinkle ½ tsp salt over the stir-fry and toss to distribute evenly.
9. Remove from heat and let rest for 2 minutes before serving. During this time, the residual heat will finish softening the broccoli without overcooking it. Don’t overcrowd the skillet when adding chicken to ensure proper browning rather than steaming. Always mince ginger finely to release its aromatic oils fully into the dish. Done right, this stir-fry boasts tender chicken with a subtle earthiness from turmeric, balanced by ginger’s zing and broccoli’s crunch. Serve it over steamed rice or quinoa for a complete meal, or enjoy it solo for a low-carb option that doesn’t skimp on flavor.
Lemon Garlic Salmon with Asparagus
Let’s master a simple yet elegant weeknight dinner that comes together in under 30 minutes. Lemon Garlic Salmon with Asparagus delivers restaurant-quality flavor with minimal effort, perfect for both busy evenings and impressing guests.
Ingredients
Salmon fillets – 4 (6 oz each)
Asparagus – 1 lb
Olive oil – 2 tbsp
Lemon – 1
Garlic – 4 cloves
Salt – 1 tsp
Black pepper – ½ tsp
Instructions
1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. Pat the salmon fillets dry with paper towels to ensure a crisp skin.
3. Trim the tough ends from the asparagus by snapping them off where they naturally break.
4. Mince the garlic cloves finely for even distribution of flavor.
5. Juice half of the lemon and slice the other half into thin rounds.
6. Arrange the salmon and asparagus in a single layer on the prepared baking sheet.
7. Drizzle olive oil evenly over both the salmon and asparagus.
8. Sprinkle salt and black pepper over all components.
9. Rub the minced garlic onto the top of each salmon fillet.
10. Pour the lemon juice over the salmon and asparagus.
11. Place lemon slices on top of the salmon fillets.
12. Bake for 12-15 minutes until the salmon flakes easily with a fork and the asparagus is tender-crisp.
13. Check for doneness by inserting a fork into the thickest part of the salmon – it should opaque throughout.
14. Remove from oven and let rest for 2 minutes before serving.
This dish achieves a perfect balance of flaky, moist salmon and crisp-tender asparagus with bright citrus notes. The garlic caramelizes slightly in the oven, adding depth without bitterness. Try serving over quinoa or with a side of roasted potatoes for a complete meal that feels both healthy and indulgent.
Spiced Lentil and Sweet Potato Soup
A comforting bowl of spiced lentil and sweet potato soup is perfect for chilly evenings. This recipe walks you through each step methodically, ensuring even beginners achieve delicious results. Let’s begin with gathering our simple ingredients.
Ingredients
– Olive oil – 2 tbsp
– Onion – 1, diced
– Garlic – 3 cloves, minced
– Sweet potato – 1 large, peeled and cubed
– Brown lentils – 1 cup
– Vegetable broth – 4 cups
– Cumin – 1 tsp
– Paprika – 1 tsp
– Salt – 1 tsp
– Black pepper – ½ tsp
Instructions
1. Heat olive oil in a large pot over medium heat for 2 minutes until shimmering.
2. Add diced onion and cook for 5 minutes, stirring occasionally, until translucent.
3. Stir in minced garlic and cook for 1 minute until fragrant.
4. Add cubed sweet potato and cook for 3 minutes, stirring to coat with oil.
5. Pour in brown lentils and vegetable broth, scraping any browned bits from the pot bottom.
6. Stir in cumin, paprika, salt, and black pepper until evenly distributed.
7. Bring mixture to a boil over high heat, then reduce to low heat.
8. Cover pot and simmer for 25 minutes until lentils are tender and sweet potatoes are soft.
9. Remove from heat and let stand covered for 5 minutes to thicken slightly.
10. Ladle soup into bowls and serve immediately.
You’ll love the creamy texture from the softened sweet potatoes against the hearty lentils. Your finished soup boasts warm spices that deepen overnight, making leftovers even more flavorful. Try topping with a dollop of yogurt or crusty bread for a complete meal.
Quinoa Salad with Avocado and Kale
Ready to create a nutritious and satisfying meal? This quinoa salad combines wholesome ingredients for a perfect lunch or side dish. Follow these steps carefully for best results.
Ingredients
– Quinoa – 1 cup
– Water – 2 cups
– Salt – ½ tsp
– Kale – 2 cups
– Avocado – 1
– Lemon juice – 2 tbsp
– Olive oil – 3 tbsp
Instructions
1. Rinse 1 cup quinoa thoroughly in a fine-mesh strainer under cold running water for 1 minute to remove bitterness.
2. Combine rinsed quinoa, 2 cups water, and ½ tsp salt in a medium saucepan.
3. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15 minutes.
4. Remove saucepan from heat and let quinoa stand covered for 5 minutes to absorb remaining liquid.
5. Fluff quinoa with a fork and spread on a baking sheet to cool completely to room temperature, about 20 minutes.
6. While quinoa cools, remove tough stems from 2 cups kale and chop leaves into bite-sized pieces.
7. Massage kale vigorously with your hands for 2 minutes until leaves darken and soften slightly.
8. Cut 1 avocado in half, remove pit, scoop flesh into a small bowl, and mash with a fork until slightly chunky.
9. Whisk together 2 tbsp lemon juice and 3 tbsp olive oil in a large mixing bowl.
10. Add cooled quinoa, massaged kale, and mashed avocado to the bowl with dressing.
11. Toss all ingredients gently but thoroughly until evenly combined.
12. Season with additional salt if needed after tasting.
Makes a wonderfully textured salad with fluffy quinoa, creamy avocado, and tender kale. The bright lemon dressing balances the earthy flavors perfectly. Try serving it in lettuce cups or alongside grilled chicken for a complete meal.
Roasted Carrot and Turmeric Soup
Zesty and warming, this roasted carrot and turmeric soup is perfect for autumn evenings. Let’s walk through each step together to create this vibrant, comforting bowl.
Ingredients
– Carrots – 1 lb
– Olive oil – 2 tbsp
– Onion – 1 medium
– Garlic – 2 cloves
– Ground turmeric – 1 tsp
– Vegetable broth – 4 cups
– Salt – ½ tsp
Instructions
1. Preheat your oven to 400°F.
2. Peel and chop 1 lb of carrots into 1-inch pieces for even roasting.
3. Toss the carrot pieces with 1 tbsp of olive oil on a baking sheet.
4. Roast the carrots in the preheated oven for 25 minutes, or until they are tender and lightly caramelized at the edges.
5. While the carrots roast, dice 1 medium onion and mince 2 cloves of garlic.
6. Heat the remaining 1 tbsp of olive oil in a large pot over medium heat.
7. Sauté the diced onion for 5 minutes, until translucent, stirring occasionally to prevent burning.
8. Add the minced garlic and 1 tsp of ground turmeric to the pot, and cook for 1 minute to bloom the spices.
9. Pour in 4 cups of vegetable broth and add the roasted carrots to the pot.
10. Bring the mixture to a boil, then reduce the heat and simmer for 10 minutes to meld the flavors.
11. Carefully transfer the soup to a blender and blend on high speed for 2 minutes until completely smooth.
12. Return the blended soup to the pot, stir in ½ tsp of salt, and heat through for 2 minutes.
Expect a velvety, creamy texture with a sweet earthiness from the roasted carrots and a warm, golden hue from the turmeric. Serve it topped with a swirl of yogurt or a sprinkle of fresh herbs for added freshness and contrast.
Baked Cod with Tomato and Basil
You’ll find this baked cod recipe surprisingly simple yet impressively flavorful. Let’s walk through each step together to create a delicious, healthy meal that comes together in under 30 minutes.
Ingredients
– Cod fillets – 4 (6 oz each)
– Olive oil – 2 tbsp
– Cherry tomatoes – 2 cups
– Fresh basil – ¼ cup
– Garlic – 3 cloves
– Salt – 1 tsp
– Black pepper – ½ tsp
– Lemon – 1
Instructions
1. Preheat your oven to 400°F and position the rack in the center for even heating.
2. Pat the cod fillets completely dry with paper towels to ensure proper browning.
3. Arrange the cod fillets in a single layer in a 9×13 inch baking dish.
4. Drizzle 1 tablespoon of olive oil evenly over the cod fillets.
5. Season both sides of the cod with ¾ teaspoon of salt and ¼ teaspoon of black pepper.
6. Slice the cherry tomatoes in half and scatter them around the cod in the baking dish.
7. Mince the garlic cloves and sprinkle them over the tomatoes and cod.
8. Roughly chop the fresh basil and distribute it throughout the baking dish.
9. Drizzle the remaining 1 tablespoon of olive oil over the tomatoes and basil.
10. Season the tomatoes with the remaining ¼ teaspoon of salt and ¼ teaspoon of black pepper.
11. Cut the lemon in half and squeeze the juice from one half over the entire dish.
12. Bake uncovered for 15-18 minutes until the cod flakes easily with a fork and reaches an internal temperature of 145°F.
13. Remove from the oven and let rest for 2 minutes before serving.
My favorite thing about this dish is how the cod becomes incredibly tender while the tomatoes burst with sweet acidity. The basil infuses the entire dish with its fresh aroma, creating a light yet satisfying meal that pairs beautifully with crusty bread to soak up the delicious juices.
Chia Seed Pudding with Berries
Whether you’re new to healthy breakfasts or just craving something simple, chia seed pudding is your perfect make-ahead solution. With just a few ingredients and minimal effort, you’ll have a creamy, nutritious treat ready to enjoy. This recipe combines the natural sweetness of berries with the satisfying texture of chia seeds for a delightful morning or snack option.
Ingredients
– Chia seeds – ¼ cup
– Almond milk – 1 cup
– Honey – 2 tbsp
– Mixed berries – 1 cup
Instructions
1. Pour 1 cup of almond milk into a medium-sized bowl.
2. Add ¼ cup of chia seeds to the almond milk.
3. Drizzle 2 tbsp of honey into the bowl.
4. Whisk the mixture vigorously for 1 minute to prevent clumping and ensure even distribution.
5. Cover the bowl with plastic wrap or a lid.
6. Refrigerate the mixture for at least 4 hours or overnight until it thickens to a pudding-like consistency.
7. Rinse 1 cup of mixed berries under cold water and pat them dry with a paper towel.
8. Slice larger berries like strawberries into small pieces for easier eating.
9. Gently fold the berries into the chilled chia pudding using a spatula to avoid crushing them.
10. Spoon the pudding into serving bowls or jars. The pudding should be thick, creamy, and hold its shape when scooped.
This pudding offers a delightful contrast between the smooth, gelatinous chia base and the juicy burst of fresh berries. For a creative twist, layer it with granola in a parfait glass or drizzle with extra honey just before serving.
Spinach and Walnut Pesto Pasta
Often overlooked in favor of traditional basil pesto, this spinach and walnut version offers a delightful twist that’s both nutritious and incredibly easy to make. Our methodical approach ensures perfect results every time, even for kitchen beginners.
Ingredients
Spinach – 2 cups
Walnuts – ½ cup
Parmesan cheese – ½ cup
Garlic – 2 cloves
Olive oil – ¼ cup
Lemon juice – 1 tbsp
Salt – ½ tsp
Pasta – 8 oz
Instructions
1. Bring a large pot of salted water to a rolling boil over high heat.
2. Add 8 oz pasta and cook for 8-10 minutes until al dente, stirring occasionally to prevent sticking.
3. While pasta cooks, toast ½ cup walnuts in a dry skillet over medium heat for 3-4 minutes until fragrant and lightly browned.
4. Combine 2 cups spinach, toasted walnuts, ½ cup Parmesan cheese, 2 cloves garlic, ¼ cup olive oil, 1 tbsp lemon juice, and ½ tsp salt in a food processor.
5. Pulse the mixture for 30-45 seconds until smooth, scraping down the sides once during processing.
6. Drain the cooked pasta, reserving ¼ cup of pasta water.
7. Return the drained pasta to the warm pot and immediately add the pesto sauce.
8. Toss the pasta with the pesto, adding reserved pasta water 1 tablespoon at a time until the sauce reaches your desired consistency.
9. Serve immediately while hot.
A vibrant green sauce clings beautifully to each pasta strand, offering a creamy texture without any dairy. The walnuts provide a satisfying crunch while the lemon juice brightens the earthy spinach flavor. For an elegant presentation, garnish with extra toasted walnuts and a drizzle of high-quality olive oil just before serving.
Golden Milk Overnight Oats
There’s nothing quite like waking up to a ready-made breakfast that feels both nourishing and indulgent. This golden milk overnight oats recipe combines the anti-inflammatory benefits of turmeric with the convenience of overnight oats, creating a vibrant and satisfying morning meal. Let’s walk through the simple steps to prepare it.
Ingredients
– Rolled oats – ½ cup
– Milk – ½ cup
– Maple syrup – 1 tbsp
– Turmeric – ½ tsp
– Cinnamon – ¼ tsp
– Ginger – ¼ tsp
– Black pepper – ⅛ tsp
– Salt – ⅛ tsp
Instructions
1. In a 12-ounce jar or container with a lid, combine ½ cup of rolled oats and ½ cup of milk.
2. Add 1 tablespoon of maple syrup, ½ teaspoon of turmeric, ¼ teaspoon of cinnamon, ¼ teaspoon of ginger, ⅛ teaspoon of black pepper, and ⅛ teaspoon of salt to the jar.
3. Securely fasten the lid on the jar and shake vigorously for 30 seconds until all ingredients are fully incorporated and no dry spots remain.
4. Place the jar in the refrigerator and let it sit undisturbed for at least 8 hours or overnight.
5. Remove the jar from the refrigerator and stir the mixture thoroughly to redistribute any settled spices.
6. Serve the oats cold directly from the jar or transfer to a bowl.
So creamy and warmly spiced, these oats have a smooth, pudding-like texture with a gentle kick from the turmeric and ginger. For an extra touch, top with sliced bananas or a sprinkle of additional cinnamon just before serving to enhance both the flavor and visual appeal.
Zucchini Noodles with Pesto
Unbelievably simple yet satisfying, zucchini noodles with pesto offer a fresh twist on pasta night that comes together in minutes. Using a spiralizer transforms humble zucchini into delicate ribbons that perfectly cradle vibrant basil pesto.
Ingredients
Zucchini – 2 large
Basil pesto – ½ cup
Parmesan cheese – ¼ cup, grated
Instructions
1. Trim the ends from 2 large zucchini using a sharp knife.
2. Spiralize the zucchini using a spiralizer fitted with the medium blade to create noodle-like strands.
3. Place a large skillet over medium heat and let it warm for 1 minute.
4. Add the spiralized zucchini noodles to the dry skillet—no oil needed as they release moisture.
5. Sauté the zucchini noodles for 2-3 minutes, stirring occasionally with tongs, until they soften slightly but remain al dente.
6. Remove the skillet from heat immediately to prevent overcooking and maintain texture.
7. Add ½ cup basil pesto to the warm zucchini noodles and toss gently to coat evenly.
8. Transfer the pesto-coated zucchini noodles to serving plates using tongs or a pasta fork.
9. Sprinkle ¼ cup grated Parmesan cheese evenly over the top of each serving.
Gently wilted zucchini noodles provide a tender yet firm bite, while the pesto delivers a herbaceous, garlicky punch that clings to every strand. For a colorful twist, top with halved cherry tomatoes or toasted pine nuts just before serving.
Cocoa and Almond Energy Balls
H
ave you ever needed a quick energy boost that doesn’t involve processed snacks? These cocoa and almond energy balls come together in minutes and provide sustained energy with wholesome ingredients. They’re perfect for busy mornings, post-workout fuel, or afternoon pick-me-ups.
Ingredients
– Almonds – 1 cup
– Dates – 1 cup
– Cocoa powder – ¼ cup
– Vanilla extract – 1 tsp
– Salt – ¼ tsp
Instructions
1. Place 1 cup of almonds in a food processor and pulse until finely chopped, about 10-15 pulses.
2. Add 1 cup of pitted dates to the food processor with the almonds.
3. Process the mixture on high speed for 30 seconds until the dates break down and combine with the almonds.
4. Add ¼ cup of cocoa powder, 1 tsp of vanilla extract, and ¼ tsp of salt to the food processor.
5. Process for another 45-60 seconds until the mixture forms a sticky, uniform dough that holds together when pressed.
6. Scoop out tablespoon-sized portions of the mixture and roll between your palms to form 1-inch balls.
7. Place the rolled balls on a parchment-lined baking sheet and refrigerate for at least 30 minutes to firm up.
8. Transfer the chilled energy balls to an airtight container and store in the refrigerator for up to 2 weeks.
Zesty cocoa flavor shines through with subtle sweetness from the dates, while the almonds provide a satisfying crunch. These energy balls develop a fudgy, chewy texture after chilling that makes them irresistible. Try rolling them in shredded coconut or crushed nuts for extra texture, or enjoy them straight from the fridge for a cool treat.
Stuffed Peppers with Quinoa and Spinach
Vibrant bell peppers filled with wholesome quinoa and spinach make for a nutritious and satisfying meal that’s perfect for weeknight dinners. This recipe guides you through each step methodically, ensuring even beginners can achieve delicious results. Let’s start by gathering our minimal ingredients and preheating the oven.
Ingredients
– Bell peppers – 4
– Quinoa – 1 cup
– Spinach – 2 cups
– Olive oil – 2 tbsp
– Garlic – 2 cloves
– Salt – 1 tsp
– Black pepper – ½ tsp
– Water – 2 cups
Instructions
1. Preheat the oven to 375°F.
2. Cut the tops off the bell peppers and remove the seeds and membranes.
3. Rinse the quinoa under cold water in a fine-mesh strainer for 1 minute to remove bitterness.
4. Mince the garlic cloves finely.
5. Heat 1 tbsp olive oil in a saucepan over medium heat.
6. Add the minced garlic and sauté for 1 minute until fragrant.
7. Add the rinsed quinoa to the saucepan and toast for 2 minutes, stirring constantly.
8. Pour in 2 cups of water and bring to a boil.
9. Reduce heat to low, cover, and simmer for 15 minutes until water is absorbed.
10. Fluff the cooked quinoa with a fork and let it cool for 5 minutes.
11. Stir in the spinach, salt, and black pepper until the spinach wilts.
12. Stuff the quinoa mixture evenly into the prepared bell peppers.
13. Drizzle the remaining 1 tbsp olive oil over the stuffed peppers.
14. Place the peppers in a baking dish and cover with foil.
15. Bake at 375°F for 25 minutes.
16. Remove the foil and bake for an additional 10 minutes until peppers are tender.
Keen cooks will appreciate the tender-crisp texture of the peppers contrasting with the fluffy quinoa filling. The garlic and spinach add earthy depth, making this dish both comforting and light. Serve alongside a simple salad or with a dollop of Greek yogurt for extra creaminess.
Cinnamon and Apple Chia Parfait
Gently layering flavors and textures creates a breakfast masterpiece that’s both nutritious and indulgent. This cinnamon and apple chia parfait combines warm spices with fresh fruit for a satisfying morning treat that comes together with minimal effort. Follow these precise steps to build your perfect parfait from the bottom up.
Ingredients
– Chia seeds – ¼ cup
– Almond milk – 1 cup
– Maple syrup – 2 tbsp
– Cinnamon – 1 tsp
– Apple – 1 medium
– Greek yogurt – 1 cup
Instructions
1. Combine chia seeds, almond milk, maple syrup, and cinnamon in a medium bowl.
2. Whisk the mixture vigorously for 30 seconds to prevent clumping.
3. Cover the bowl with plastic wrap and refrigerate for at least 4 hours or overnight until the mixture thickens to a pudding-like consistency.
4. Peel the apple using a vegetable peeler, removing all skin.
5. Core the apple using an apple corer or sharp knife.
6. Dice the apple into ½-inch cubes.
7. Heat a non-stick skillet over medium heat (350°F).
8. Add the diced apples to the skillet and cook for 5-7 minutes, stirring occasionally, until slightly softened but still firm.
9. Remove the skillet from heat and let the apples cool to room temperature, about 10 minutes.
10. Spoon 2 tablespoons of the chia pudding into the bottom of a serving glass.
11. Layer 2 tablespoons of Greek yogurt over the chia pudding.
12. Add 1 tablespoon of cooked apples over the yogurt layer.
13. Repeat the layers until the glass is filled, ending with a yogurt layer.
14. Sprinkle any remaining cinnamon lightly over the top layer.
15. Serve immediately or refrigerate for up to 2 hours before serving.
Layering creates a beautiful visual contrast between the dark chia pudding, white yogurt, and golden apples. The parfait offers a delightful textural experience with creamy yogurt, gelatinous chia seeds, and tender-crisp apples. For an elegant presentation, serve in clear glasses to showcase the stripes, or top with a sprinkle of granola for added crunch.
Conclusion
Just imagine how these 26 easy, delicious recipes can boost your health and reduce inflammation! We hope you try them, share your favorites in the comments, and pin this article on Pinterest to inspire others. Happy cooking!
I’m Louise Cutler, a food lover who enjoys creating simple, flavorful recipes that anyone can make and share at home.
