Anti-inflammatory recipes you’ll love
Photo by: Denis Tuksar
Like weight gain, inflammation has been identified as a common contributing factor to many chronic diseases.
In our last blog, we discussed the connection between inflammation and increased weight plus foods to be added to promote an anti-inflammatory effect on the body. Today, we wanted to share an anti-inflammatory breakfast, lunch, and dinner recipe to help promote lowering inflammation and weight loss.
Breakfast: Very Berry Smoothie
Time: 5 minutes
Serves: 1
Ingredients:
1 handful of spinach, kale or cauliflower rice
2 tbsp. ground flax seed
1 cup frozen berries of your choice
¼ banana
1 serving of protein powder and/or collagen
You may need to add 1-2 cups water for your preferred consistency
Directions:
Add all ingredients to the blender
Blend for 1 minute or until smooth
Lunch: Tuna Melt
Time: 15 minutes
Serves: 1-2
Ingredients:
2 slices of gluten-free bread
1, 5 oz can of tuna, drained
1.5 tbsp avocado oil mayo or Greek yogurt
2 tsp Dijon mustard
2 baby carrots, diced
1/2 celery stalk, diced
1-2 tbsp diced onion
salt and pepper to taste
2 tbsp goat cheese if desired
2 tbsp hummus
Handful of snack veggies or gluten-free crackers on the side
Directions:
Toast bread in a toaster
Drain tuna and add to a bowl
Add mayo, mustard, carrot, lettuce, onion, salt and pepper to bowl and mix
Add mixture to toasted bread and top with cheese (I used almond milk cheese from Trader Joe’s)
Broil open-faced toast until cheese is melted
Serve with hummus and crackers
Dinner: Lemon garlic chicken and veggie bowl
Time: 45 minutes
Serves: 2-6
Ingredients
2 tbsp olive oil
juice & zest from 1 lemon
2-3 cloves garlic, minced
1/2 tsp salt, pepper, Italian seasoning
1 package of chicken, ~1-2 lbs
2 heads broccoli
1/2 red onion, sliced
1 yellow squash, sliced & halved
1 can chickpeas
Directions
Mix marinade of oil, lemon, garlic, salt, pepper, and Italian seasoning together
Pour over 2 chicken breasts, then cover and place in the refrigerator ~ 2 hours before cooking.
Preheat oven to 400 F
Use parchment paper on a lined cookie sheet or spray pan with olive oil
Spread veggies with 1 tbsp olive oil, then sprinkle pepper and garlic powder & toss together
Add marinated chicken to the cookie sheet
Bake for 25-30 min
Serve with ½ cup rinsed chickpeas
You can find more anti-inflammatory recipes from one of our registered dietitians, Amanda Brainerd, on Instagram at @mandasmealsss, as well as loads of nutrition tips and tricks for healthy eating and weight loss!
Interested in learning more about how inflammation may be playing a role in your weight loss journey?
We’d love to work with you! Click this link to schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: November 6th, 2023.
This blog post was written by Amanda Brainerd MS, RD, LD, CSCC, a dietitian at Katie Chapmon Nutrition. She works with clients virtually and is accepting new clients.
