Inflammation triggers many health diseases. Heart issues, liver disease, chronic pain, arthritis and even Alzheimer’s disease just to name a few. Many health care providers have begun prescribing “anti-inflammatory diets” to help with the symptoms of these and many other disorders. Eating foods with anti-inflammatory properties on a regular basis has definite scientific merit. The following are 10 anti-inflammatory dinner recipes and anti-inflammatory diet recipes you may find helpful.
Tip: If the idea of an anti-inflammatory diet overwhelms you, Dr. Andrew Weil, a Harvard trained MD has come up with this AI Food Pyramid that might help.
Let’s take a walk on the wild side and start with dessert, shall we? According to Dr. Weil, blueberries are some of the richest antioxidant foods in existence. Blueberries contain anthocyanin which not only gives them their beautiful blue color, it’s also the main source of vitamin C in blueberries.
- 1.5 lbs. fresh or frozen blueberries
- ½ cup brown sugar (light)
- Juice of ½ lemon
- 1 tsp cinnamon
- 2 TBS arrowroot powder or cornstarch
- 2 TBS cold water
- 1 pie crust
- In a saucepan over medium heat, bring blueberries to a boil then simmer for 10 minutes
- Add lemon juice, brown sugar, cinnamon and cook for an additional 2 minutes
- Add water to cornstarch and add it to the simmering blueberry mixture, stirring. Cook while stirring until it becomes thick and clear. Cook for one more minute and remove from heat; allow to cool.
- Spoon cooled mixture into your crust and refrigerate for 2 hours. Serve cold.
The same wonderful health benefits in Dr. Weil’s blueberry pie are also present in wine made from blueberries; in fact, blueberry wine contains 38% more of these free radical fighting antioxidants than blueberry pie! Cheers!
Grilled Fish with a Tropical Relish
- 4 fillets of halibut or cod, 4-6 ounces each
- 1 tsp extra virgin olive oil
- Salt and Pepper to taste
- 1 finely chopped mango, pitted and peeled
- 1 finely chopped sweet onion
- 1 finely chopped red bell pepper
- 1 medium bunch of chopped fresh basil
- 1 TBS drained capers
- 1 tsp balsamic vinegar
- 1 TBS salsa to taste
- Rinse fish fillets and pat dry
- Brush with EVOO and add salt & pepper to taste
- Preheat broiler or grill
- To prepare the relish: Add the mango, onion, basil, peppers, capers, vinegar and salsa into a large bowl.
- Grill fish on broil or high heat for about 2-3 minutes each side
- Spoon relish over fillets and serve
Hot and Sour Greens
- 1 pound mixed greens (kale, bok choy, collards, Swiss chard)
- 2 tsp canola oil
- 2 large minced garlic cloves
- ¼ tsp red pepper flakes
- ¼ tsp mustard powder (dried)
- 2 TBS rice vinegar
- 1 tsp soy sauce (low sodium is recommended)
- 1 tsp brown sugar (light)
- Rinse and drain greens, removing stems and shred leaves into ½ inch pieces
- Heat in a skillet the canola oil over medium heat and add the red pepper flakes and garlic. Stir fry these ingredients for one minute.
- Add the greens and mustard; stir to coat the greens with the spices
- To the skillet, add the soy sauce, rice vinegar, brown sugar and greens
- Cover and cook on medium heat for about 5 minutes or until veggies are tender
Ginger Almond Pears
Ginger, one of the more potent ingredients in this dessert is known for improving digestion, calming indigestion and relieving nausea.
- 5 Pears (any kind will do)
- 3 cups apple cider
- 2 tsp fresh ginger root, finely chopped
- 3 TBS arrowroot or cornstarch for thickening
- ½ tsp pure almond extract
- Salt to taste (optional)
- Peel and quarter the pears lengthwise, cored. Slice thinly and with the apple cider and ginger root, place in a saucepan. Add a pinch of salt.
- After bringing to a boil, reduce to a simmer and cook 15 minutes or until tender
- Add 1/3 cup cold water to cornstarch or arrowroot, whichever you prefer and stir into the simmering pears until the sauce turns clear and thickens.
- Remove from heat. Add the almond extract and serve cold or warm.
If you or someone you love suffers from a health issue caused or made worse by inflammation, these anti-inflammatory quick easy dinner recipes will certainly come in handy. For more recipes, Dr. Andrew Weil has several books on the topic of anti-inflammatory foods, many of which contain recipes similar to the ones mentioned here.