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If you are managing chronic inflammation, you might experience uncomfortable symptoms like digestive issues, stiff joints, memory issues and even depression. Fortunately, certain foods like legumes, fatty fish and dark-colored vegetables (red, orange and dark green, for example), can help reduce inflammation. Brand-new recipes like Bibimbap-Inspired Bowls and Balsamic Roasted Red Cabbage not only meet our anti-inflammatory parameters but they’re packed with flavor too.
Anti-Inflammatory Salmon Salad with Crispy White Beans
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This hearty main-dish salad is a delicious meal that delivers big on flavor. Salmon is rich in omega-3 fatty acids, while the beans provide a nice texture and are a great source of fiber. A quick soy-sesame-ginger dressing completes this salad, perfect for lunch or dinner.
Bibimbap-Inspired Bowls
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
From dark green spinach to shredded red cabbage, these plant-based bibimbap bowls deliver plenty of vegetables and a wonderful balance of textures and flavors. They’re topped with a perfectly cooked fried egg and a tangy mayonnaise-based drizzle that adds richness and a satisfying creamy element to the dish.
Farro & White Bean Salad
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This Mason jar grain salad is the perfect grab-and-go lunch. This colorful salad layers together farro, bell pepper, beets and arugula, all of which offer fiber and antioxidants that can help lower inflammation in your body. White beans add some plant-based protein to help you stay satisfied throughout the afternoon.
Roasted Vegetable Breakfast Grain Bowl
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This colorful, satisfying breakfast grain bowl is a nutritional powerhouse, packed with ingredients like black beans, roasted broccoli and beets that help fight inflammation to start your day. The egg is cooked just right—firm egg whites with a slightly jammy yolk. This grain bowl is vibrant and interesting with plenty of textural contrast, and we know you won’t be able to stop making it.
Balsamic Roasted Red Cabbage
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This delicious side dish is packed with antioxidants to help reduce inflammation. Cabbage wedges sweeten as they roast, which balances nicely with tangy balsamic vinegar and creamy goat cheese.
Turmeric Chicken & Avocado Wraps
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
These chicken salad wraps are packed with ingredients that help reduce inflammation. Turmeric, with its bright golden hue, is well-known for its anti-inflammatory and antioxidant effects, while chickpeas add fiber and plant-based protein. Mix up the chicken salad at the beginning of the week to enjoy in a wrap or serve it over greens if you prefer.
Roasted Squash Hummus Bowls
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This hummus bowl offers the perfect balance of earthy, nutty and vibrant flavors. You’ll fill up with a healthy dose of legumes, dark leafy greens and roasted vegetables. Use classic hummus or experiment with different flavored varieties as the base for this delicious dish.
Cacio e Pepe-Inspired Kale Salad
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This easy salad draws flavor inspiration from the classic Italian pasta dish cacio e pepe, which translates to “cheese and pepper.” The signature flavors of sharp Pecorino Romano cheese and freshly ground black pepper transform kale into a delicious side salad.
Sweet Potato-Black Bean Stuffed Peppers
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
These delicious stuffed peppers are an easy anti-inflammatory meal, thanks to the combination of sweet potatoes, black beans and bell peppers, which are all packed with antioxidants. This vegetarian dish calls for microwaveable brown rice for ease, but you can also use leftover brown rice if you have it on hand.
Broccoli Piccata
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Broccoli is the star ingredient in this twist on the classic Italian dish. It’s not only delicious, but it also offers some fiber and anti-inflammatory benefits, too. It’s the perfect side dish to accompany anything from roast chicken to fish.
Anti-Inflammatory Sheet-Pan Roasted Veggies
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This medley of roasted vegetables is a colorful side packed with ingredients like carrots, butternut squash and Brussels sprouts. Purple sweet potatoes offer all the perks of regular sweet potatoes with an extra dose of anthocyanins, the pigments that deliver their deep color and additional antioxidant properties. If you can’t find purple sweet potatoes, regular sweet potatoes work just as well.
Roasted Carrots with Sage Brown Butter
Photographer: Jake Sternquist, Food Sylist: Kelsey Moylan, Prop Stylist: Breanna Ghazali
A brown butter and sage sauce takes these carrots to another level. They only take 15 minutes to roast, so pop them in the oven while you make the sauce. Use multicolored carrots if you want a medley of colors.
Roasted Sweet Potatoes with Citrus-Maple Glaze
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower
These roasted sweet potatoes are a vibrant and flavorful addition to any meal. The natural sweetness of roasted potatoes is complemented by a tangy citrus-maple glaze, creating the ideal balance of flavors.
Tuna Salad Lettuce Wraps
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
These lettuce wraps are filled with a tasty tuna salad, which provides plenty of protein and omega-3 fatty acids. These wraps are packed with chopped apple, onion and celery to provide a welcome crunch.
Thai Red Curry with Cod & Sweet Potatoes
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
The combination of tender sweet potatoes, peas and omega-3-rich cod makes this dish a powerhouse for reducing inflammation. Black cod’s rich, buttery texture makes it a standout choice for this dish, offering a luxurious mouthfeel that pairs perfectly with the curry.
High-Protein Veggie Soup
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This plant-based soup features lentils, which offer plenty of protein and fiber to make this soup satisfying. Together, with anti-inflammatory ingredients like turmeric and sweet potato, you’ll get a balanced soup that’s warming and comforting, all in one delicious bowl.
Crispy Garlic-Parmesan Smashed Brussels Sprouts
Photographer: Robby Lozano, Food Stylist: Marianne Williams, Prop Stylist: Josh Hoggle
These smashed Brussels sprouts balance tender, sweet Brussels sprouts with a crispy Parmesan crust reminiscent of frico (the lacy, crisp cheese snack). Seek out medium-size sprouts as they provide a tender interior and ample surface area for the crispy crust.
Roasted Cauliflower with Tahini-Yogurt Sauce
Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Jennifer Wendorf
This dish takes simple roasted cauliflower to new heights with bold, Middle Eastern and North African–inspired flavors. Harissa sauce adds spice and complexity to the yogurt sauce. If you can’t find harissa sauce, you can use harissa paste in its place.