We developed these 9 easy recipes to help you start your anti-inflammatory diet . They contain a large amount of whole grains, vegetables, fruits, all ingredients containing antioxidants, flavonoids, and other disease-fighting compounds. And we’ve made sure they’re healthy in other ways, like keeping sodium low and increasing fiber.
Each recipe makes one serving, but you can add more of the ingredients depending on of the people you are going to serve them to. Incorporate these dishes into your regular rotation or use them as inspiration to create your own meal ideas.
Breakfast ideas
Pumpkin pancakes
Mix ½ cup of oatmeal in one of flour. Add 1 egg, ¼ cup canned pumpkin, ½ banana, ¼ cup low-fat milk or unsweetened almond milk, ½ teaspoon pumpkin pie spice, ½ teaspoon vanilla extract, and a pinch of baking powder. Heat 1 teaspoon of olive oil in a nonstick skillet over medium heat. Add the dough; When the bottom is golden, turn and cook on the other side until cooked.
Nutritional information per serving: 370 calories, 13 g fat, 3 g saturated fat, 51 g of carbohydrates, 14 g of sugars (0 g of added sugars), 8 g of fiber, 15 g protein, 95 mg sodium.
Java banana smoothie
In a blender, add 1 small frozen banana, ½ cup of low-fat milk or unsweetened almond milk, ½ cup of coffee brewed at room temperature , ½ cup of unsweetened nonfat Greek yogurt, 2 teaspoons of cocoa powder and 1 tablespoon of almond butter. Blend until smooth.
Nutritional information per serving: 310 calories, 11 g fat, 2 g saturated fat, 39 g of carbohydrates, 24 g sugars (0 g added sugars), 5 g fiber, 24 g of protein, 100 mg of sodium.
Kale / Mushroom Omelet
Heat 1 teaspoon of olive oil in a skillet over medium heat. Add ½ cup of sliced cremini mushrooms. When they are soft, add ½ cup of chopped kale; cook until soft. Transfer to a plate. Heat 1 teaspoon of olive oil in the skillet over medium heat. Pour in 2 beaten eggs; move the pan to cover the entire bottom. Once ready, add the vegetables, fold them in half. Serve with 1 slice of whole wheat toast.
Nutritional information per serving: 300 calories, 19 g fat, 4 g saturated fat, 17 g carbohydrates, 3 g sugars (0 g of added sugars), 3 g of fiber, 19 g of protein, 270 mg of sodium.
Lunch ideas
Sweet potato bowl
Cut 1 medium sweet potato into cubes. Pour in 1 tablespoon of olive oil and bake at 425 ° F for 20 to 30 minutes until tender, stirring halfway through. Top with 2 cups baby spinach and ½ cup low sodium canned black beans, drained and rinsed. Microwave for 43 seconds. Top with 2 tablespoons salsa and ¼ avocado, sliced.
Nutritional information per serving: 370 calories, 21 g fat, 3 g saturated fat, 41 g carbohydrates, 9 g sugars (0 g added sugars), 11 g of fiber, 9 g of protein, 320 mg of sodium.
Coleslaw and peanuts
Whisk together 1 tablespoon of peanut butter, 2 teaspoons of low sodium soy sauce, 1 teaspoon of maple syrup, 1 teaspoon of lemon juice, and 3 tablespoons of hot water. Mix with 2 cups of shredded coleslaw, ¾ cup of any cooked whole grain, and ½ cup of extra firm cubed tofu. Top with ½ medium orange, chopped and fresh mint.
Nutritional information per serving: 410 calories, 20 g fat, 4 g saturated fat, 43 g of carbohydrates, 20 g of sugars (4 g of added sugars), 10 g of fiber , 16 g of protein, 240 mg of sodium.
Sandwich with tuna, apple and arugula (arugula)
In a small bowl, mix 2.6 ounces drained low sodium tuna and 1 teaspoon mayonnaise. Layer 2 thin slices of Granny Smith apple, ½ cup baby arugula, and tuna mixture on a slice of whole wheat toast; top with another slice of toast. Serve with remaining apple, sliced.
Nutritional information per serving: 310 calories, 4 g fat, 1 g saturated fat, 46 g of carbohydrates, 21 g of sugars (0 g of added sugars), 9 g of fiber, 24 g protein, 400 mg sodium.
Dinner ideas
Plain salmon tacos (photo above)
Spread two warm 6-inch corn tortillas on a plate. Divide the contents of a 3-ounce bag of salmon and ¼ cup of cubed papaya between the tortillas. Top each tortilla with ¼ cup of shredded cabbage, 2 avocado slices, cut in half, and 1 tablespoon of cilantro. Squeeze a lemon wedge over the tortillas.
Nutritional information per serving: 365 calories, 12 g fat, 2 g saturated fat, 28 g carbohydrates, 3 g sugars (0 g added sugars), 6 g of fiber, 34 g of protein, 560 mg of sodium.
Stuffed butternut squash
Cut a medium squash along the half, lengthwise; remove seeds and bake upside down at 400 ° F until tender. Reserve the other half for another meal. In a small bowl, combine 1⁄3 cup of chickpeas, 1⁄3 cup of cooked bulgur, 2 tablespoons of raisins, 2 tablespoons of chopped parsley, 1 teaspoon of olive oil, and 1 teaspoon of lemon juice. Fill the space in the middle of the pumpkin with the mixture. Sprinkle with 2 tablespoons of toasted walnuts.
Nutritional information per serving: 370 calories, 15 g fat, 1 g saturated fat, 57 g of carbohydrates, 11 g of sugars (0 g of added sugars), 10 g of fiber, 11 g protein, 95 mg sodium.
Stir-fry chicken with ginger
In a small bowl, whisk together 1 teaspoon low sodium soy sauce, 1 teaspoon rice wine vinegar, 1 teaspoon honey, ½ teaspoon grated ginger, 1 small garlic clove, minced, and ½ teaspoon cornstarch. Heat 1 teaspoon of oil in the skillet over medium heat. Sauté 1 carrot, sliced, until tender. Add 4 heads of bok choy, cut into small pieces. Cook until the stems are transparent. Cut 4 ounces of boneless chicken breast into cubes; sauté until cooked through. Add the sauce; allow to thicken for 1 to 2 minutes. Serve with ½ cup of cooked whole grains, such as quinoa.
Nutritional information per serving: 420 calories, 9 g fat, 1 g saturated fat, 49 g of carbohydrates, 10 g of sugars (5 g of added sugars), 9 g of fiber, 34 g protein, 480 mg sodium.
Essential tools for a healthy kitchen
One blender and one pan of good quality will facilitate the preparation of many of these recipes (and others). And because these recipes make one serving, using a toaster oven for dishes that need to be broiled or baked may be more convenient. These are the top performers in Consumer Reports’ tests.
Consumer Reports is an independent, nonprofit organization that works side by side with consumers to create a fairer, safer, and healthier world. CR does not endorse products or services, and does not accept advertising. Copyright © 2021, Consumer Reports, Inc.
Consumer Reports has no financial relationship with the advertisers on this site. Consumer Reports is an independent nonprofit organization that works with consumers to create a just, safe, and healthy world. CR does not endorse products or services and does not accept advertising. Copyright © 2021, Consumer Reports, Inc.