Anti-inflammatory Recipes

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The anti-inflammatory diet is a fiber and nutrient-rich eating pattern that focuses on whole foods and reduces or eliminates foods known to contribute to chronic inflammation. Potential benefits of the diet include maintenance of health and wellness and prevention of chronic diseases associated with inflammation, such as type 2 diabetes, heart disease and some forms of cancer. These recipes were developed by a team of doctors and nutrition experts at Children's Hospital of Philadelphia (CHOP) and Drexel University.

 

Recipes

Dried Fruit Jam

Yield: about 2 cups

  • 1 cup prune juice
  • ½ cup figs
  • ½ cup dates
  • ½ cup prunes
  • ½ teaspoon baking soda
  • ½ cup water
  • ¼ cup coconut oil

In a small pot, add prune juice, dates, figs, prunes, and baking soda. Bring to a simmer over medium heat and cook for 15 minutes. Remove from heat and cool. Add water and coconut oil and puree until smooth. Serve with crackers and cheese, or use as a sandwich spread or a dip for bananas. Store in refrigerator.

Quick Pickled Veggies

  • 1 cup water
  • 1 cup apple cider vinegar
  • 1/2 inch fresh turmeric
  • ½ inch fresh ginger
  • 1 teaspoon salt
  • 2 teaspoons honey
  • 1 cup sliced carrots
  • 1 cup sliced red peppers

In a large pot, bring vinegar, water, turmeric, ginger, salt and sugar to a boil. Place carrots and red peppers in glass jars. Carefully pour or ladle vinegar mixture over the vegetables. Cover and set sit for at least 15 minutes. Store in refrigerator, eat within 1 week.

Oral Rehydration Solution

Serves: 6

  • 3 cups water
  • 2 cups coconut water
  • ¾ cup plus 2 tablespoons pineapple juice
  • 2 tablespoons lemon juice
  • ½ teaspoon salt

In a large pitcher, mix together all ingredients. Portion into 1 cup servings. Store in refrigerator, drink within 1 week.

Herb Blend

  • 1 cup fresh parsley
  • 1 cup fresh basil
  • ¼ cup fresh oregano leaves
  • ¼ cup water

In a food processor, puree ingredients until finely chopped. Portion into ice cube trays. Freeze completely. Add the cubes to to noodles, broth and soups, and use in sauces and sautés – anywhere you use fresh herbs!

Anti-Inflammatory Spice Butter

  • 1 teaspoon pepper
  • ½ teaspoon turmeric
  • ½ teaspoon cumin
  • pinch of salt
  • ¼ cup butter, softened or melted

In a small bowl, mix together pepper, turmeric, cumin and salt. (You can use the dry mix as a season-all or in place of ground pepper in most recipes.)

Add spice to melted butter or stir it into softened butter. Use for sautéing and seasoning. Suggestions: mix with noodles, sauté with vegetables, spoon over cooked chicken, bake with fish. 

Golden Milk

Serves: 2

  • 2 cup milk of choice (cow, soy, almond, coconut)
  • 1 inch slice fresh ginger
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground turmeric
  • ¼ teaspoon ground cardamom
  • 1 pinch ground black pepper
  • 2 teaspoons honey

In a small pot, bring all ingredients to a simmer. Cook for 10 minutes. Remove from heat. Can be served warm or cold.

Creamy Chocolate Blueberry Smoothie

Serves: 2

  • 1 cup frozen blueberries
  • ¼ cup silken silken tofu
  • ¼ cup unsweetened cocoa powder
  • 1 cup milk of choice (cow, soy, almond, coconut)
  • 2 dates

Place all ingredients into a blender. Blend until smooth.

Veggie Burgers

Yield: about 4 burgers

  • 1 cup white beans, mashed
  • 1 cup cooked quinoa
  • 1 cup raw, shredded beets
  • 1 cup whole wheat breadcrumbs
  • 2 tablespoon lemon juice
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 2 tablespoons chopped fresh parsley

In a large bowl, mix together all ingredients. Portion into 4 patties. Sear both sides in olive oil in a sauté pan and serve with traditional toppings.

Veggie Fritters

Yield: about 24 small fritters

  • Dipping sauce
  • 1 cup plain yogurt
  • 2 tablespoons sriracha (pesto can be substituted)
  • Fritters
  • 1 cup mashed chickpeas
  • 2 eggs
  • 1 teaspoon pepper
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • a pinch salt
  • ¼ cup chopped parsley
  • 1 cup frozen corn, thawed
  • 1 cup shredded zucchini
  • 1 cup almond meal
  • 1 cup cauliflower rice
  • Olive oil

In a small bowl, whisk together yogurt and sriracha (or pesto). Set aside.

In a large bowl, mix together chickpeas and eggs. Add pepper, turmeric, cumin, salt and parsley. Add corn, zucchini, almond meal and cauliflower rice. Heat 2 tablespoons of olive oil in sauté pan. Using a 2-tablespoon scoop, portion fritters into pan, cooking for about 3 minutes or each side, or until golden brown. Serve with dipping sauce.

Roasted Veggie Kabobs with Dipping Sauce

Serves: 4

  • Dipping sauce
  • ¾ cup plain Greek yogurt
  • ¼ cup tahini
  • 2 tablespoons lemon juice
  • Salt and pepper to taste
  • Kabobs
  • 2 tablespoons olive oil
  • 2 teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 1 zucchini, chopped
  • 1 head broccoli, chopped
  • 1 red pepper, chopped
  • 1 onion, chopped

Preheat oven to 400 degrees and soak wooden skewers in water.

In a small bowl, whisk together yogurt, tahini and lemon juice. Season with salt and pepper to taste, and set aside

In a small bowl, mix olive oil, cumin and coriander.  Slice zucchini, broccoli, pepper and onion into medium-sized chunks. Place two of each vegetable piece onto each skewer. Brush kabobs with oil and spice mixture. Place on a baking sheet. Roast for 30-45 minutes. Serve with yogurt dipping sauce.

Apple Cinnamon Rolls

Yield: about 8 small rolls

  • 8 ounces whole-wheat dough
  • ½ cup applesauce
  • 1 teaspoon ginger
  • 1 teaspoon cinnamon
  • ¼ cup plain yogurt
  • 1 tablespoon honey

Preheat oven to 350 degrees. Roll dough to ¼ inch thick. Spread with applesauce, and sprinkle with cinnamon, ginger and sugar. Roll into a log and thinly slice. Place on baking sheet and bake for 15 minutes. Remove from oven and cool. Mix together yogurt and honey, and spread mixture on rolls. Serve.

Vegetable Rolls

Serves: 4

  • 2 tablespoons miso
  • 1 tablespoon tahini
  • ¼ cup water
  • ¼ cup soy sauce
  • 1 teaspoon rice vinegar or apple cider vinegar
  • 12 rice paper wrappers
  • 1 cup edamame beans
  • 1 red pepper, sliced thinly lengthwise
  • 1 carrot, sliced thinly lengthwise
  • 1 cucumber, sliced thinly lengthwise

In a small bowl whisk together miso, tahini, vinegar, water and soy sauce. Set aside. Fill a large bowl with warm water. Working on one roll at a time, dip rice papers wrappers in water and place on a work station. Place a portion of edamame, red peppers, carrots and cucumber in each. Wrap into a roll. Repeat with remaining wrappers and serve with dipping sauce.

Quesadillas with Sweet Potatoes, Black Beans and Avocado

Serves: 4

  • 4 whole-wheat tortillas
  • 1 avocado, mashed
  • 1 cup shredded cheddar cheese
  • 1 cup roasted sweet potatoes, chopped
  • 1 cup cooked black beans

Place tortillas on a work surface. Spread each tortilla with a portion of avocado. Top with cheese, sweet potatoes and beans. Fold to close. In a dry pan, sear each side until lightly brown and cheese has melted. Cut and serve.

Breakfast Burrito with Turmeric Tofu

Serves 4

  • 2 tablespoons olive oil
  • 2 cups crumbled extra firm tofu
  • 1 pinch salt
  • 1 pinch pepper
  • 2 pinches AI spice blend
  • 4 whole wheat tortillas
  • 1 cup cooked black beans
  • 1 avocado
  • 1 cup pico de gallo
  • Salt to taste

In a sauté pan heat olive oil. Add tofu, salt, pepper and turmeric. Cook for about 5 minutes. Cool.

Place tortillas on a work station. Place a portion of tofu, beans, avocados and pico de gallo.  Fold sides in, and roll to close. Serve.

Note: Some extra firm tofu does not come in water, and some does. If it comes in water, drain and press with paper towels. Tofu can be crumbled by hand, or pulsed in a food processor.