Our 20 Best New Anti-Inflammatory Recipes You'll Want to Make Again and Again (2024)

These delicious recipes have received rave reviews with four- and five-star ratings, so we're confident you'll want to make them on repeat. Featured anti-inflammatory foods like Brussels sprouts, dark leafy greens, fish and whole grains, may help relieve pesky symptoms of inflammation—including joint stiffness, digestive issues and increased blood pressure. Recipes like our 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa and Lemon-Berry Ricotta Toast are vibrant and tasty choices for a healthy eating pattern.

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30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa

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A honey-and-chipotle glaze gives this roasted salmon a sweet and spicy kick. If you have time, consider grilling or broiling the corn for a few minutes for additional flavor. Short on time? Thawed frozen corn can be used in place of fresh.

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Green Goddess Ricotta Pasta

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We take the flavors of green goddess dressing—lemon, anchovy and herbs—and use them as the base for a colorful, bright pasta sauce. We like a mix of basil, chives, parsley and tarragon, but you can mix herbs depending on what you have on hand. Adding ricotta to the sauce creates a luscious, velvety texture, while the acidity from the lemon juice balances out the creaminess. We use shells, which hold the pools of sauce well, but you could easily swap in another noodle if you prefer. To amp up the veggies even more, try adding asparagus or peas to the dish.

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Lemon-Berry Ricotta Toast Is Like Eating Cheesecake for Breakfast

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Creamy ricotta cheese keeps fresh, sweet berries in place in this quick and simple breakfast. Good, crusty whole-grain bread will make all the difference here. Blueberries, strawberries, blackberries or a mix of the three all work well.

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This Baked Mahi-Mahi Is Brushed with a Mouth-Watering Garlic-Herb Butter

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This baked mahi-mahi is cooked on top of lemon slices that impart their flavor through the fish, which is complemented by the buttery garlic and herb sauce baked on top. We like the meatiness of mahi-mahi, but this simple technique works well with other fish too, like salmon, cod or halibut.

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This Greek Salad Omelet Wrap Is Packed with 17 Grams of Protein

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Would you rather have a salad or a wrap for dinner? Wait, why not both! This protein-packed meal features Greek salad tucked into an egg-white wrap. It also makes for a delicious breakfast.

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This Cucumber Salad Sandwich Is a Light & Simple Lunch Idea

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Who said you couldn't put a salad on a sandwich? Flavor this creamy cucumber filling with your favorite fresh herbs, tangy feta cheese and lemon. Salting the cucumber then patting it dry removes some of the moisture from the cucumber so the filling doesn't make the bread too soggy. If you like crispy bread, toast it first for extra crunch.

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Baked Flounder with Fresh Lemon Pepper

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For this baked flounder recipe, use fresh lemon, good olive oil, freshly ground peppercorns and garlic, and you'll never look at lemon pepper the same again. Serve with steamed asparagus.

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Brussels Sprouts with Bacon, Garlic & Shallots

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Garlic, bacon and shallots are all you need to add intense flavor to Brussels Sprouts in this 5-ingredient recipe. To trim Brussels sprouts, simply cut off the stem end and halve. If they're large, you can quarter them, just making sure the Brussels sprouts are cut into uniform pieces so that they'll cook evenly. If you don't want to discard the leftover bacon drippings, carefully transfer to a heatproof container, cool, and store in the fridge. You can use it as a replacement for any other cooking oil or fat.

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Baked Oatmeal

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This baked oatmeal is a mix between an oatmeal bar and traditional creamy breakfast oatmeal for an unexpected morning treat. There are so many different ways to add a little something extra to this recipe: Add fresh fruit like strawberries, blueberries, or raspberries. Add toasted coconut flakes. Add chocolate chips for chocolate lovers. You could also add extra nuts and seeds.

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Classic Crab Cakes

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The sweet, clean flavor of crab shines in this recipe for Classic Crab Cakes. This light but filling seafood staple mainly relies on ingredients that are already in your fridge and pantry and comes together in less than half an hour. We've also included a salmon variation if you're not in the mood for crab.

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Kale & Shaved Brussels Sprouts Salad with Avocado Caesar Dressing

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This salad combines the flavors of a Caesar salad with tender green lacinato kale and the crunch of raw, shaved Brussels sprouts. The brown-butter breadcrumbs add additional crunch and a nutty, toasted flavor. Serve with grilled chicken for an added boost of protein.

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Sautéed Striped Bass with Lemon and Herb Sauce Is the Perfect Summer Dinner

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If you find sea bass to be strong-flavored, remove the pan drippings from the skillet before making the sauce for a milder final product. The wine-butter sauce is a good complement to the dish, especially with caramelized lemon notes.

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Mushroom, Gruyère & Spinach Quiche

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Mushroom lovers, meet your new favorite quiche. This spinach mushroom quiche is loaded with savory flavors thanks to a brilliant combination of veggies, thyme, bacon, and gruyere. The texture is rich, but a serving only clocks in at 317 calories. Serve with a salad, or just make it the star of your springtime brunch repertoire.

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Tiramisu-Inspired Overnight Oats

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Tiramisu, a classic Italian dessert, serves as flavor inspiration for these overnight oats. Instant espresso powder adds a touch of bitterness to the dish, which gets balanced by the sweetness of the maple syrup. We top each serving with yogurt for some tanginess, but you could also try swapping in ricotta. A dusting of cocoa powder on top serves as a nod to the dessert's iconic look. These oats are meal-prep-friendly, but if you find your oats becoming too dry as they sit in the fridge, add more almond milk until they're loosened to your desired consistency.

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Super Quick Low-Carb Shrimp Scampi

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This low-calorie and low-carb shrimp scampi feels like a restaurant dish, but it is actually very easy to make. There is just enough buttery sauce to coat the shrimp. The trick is to not over-reduce the sauce when cooking it. It's better to make it a little more saucy then dry. If you want to bulk up this entrée, you could add peas or thinly sliced carrots, or serve it over your favorite low-carb pasta substitute like spaghetti squash.

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The Best Vegetarian Tacos

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Got veggies in your fridge? Turn them into tacos! This flexible recipe pairs roasted root vegetables of your choice with a crunchy, sweet and spicy pickle filling. We stuck with traditional toppings of crumbled cheese, cabbage and sour cream, but any toppings—from your favorite salsa to guacamole—will work well.

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Easy Baked Fish Fillets

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Looking for a simple fish dinner? Skip the frozen fillets and try this easy recipe for baked, fresh fish fillets. With little prep involved, this is a great last-minute, easy dinner for the family. Any firm white fish works well. The breading is not too overwhelming, but adds a delicious crunch. Serve it with leafy greens or thinly sliced oven-baked potatoes.

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Seafood & Chicken Paella with Peas

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If mussels aren't your favorite, you can easily substitute littleneck clams in their place--just be sure to thoroughly scrub the clams' shells in cold water before using. To round out the meal, choose a good Spanish red wine from the Rioja region, grab a crusty baguette, and serve with salad.

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Spinach & Feta Quiche with Sweet Potato Crust

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The simple, scalloped shell made from thinly sliced rounds of sweet potatoes make this version of a popular brunch (or supper) dish gluten-free. Choose potatoes with comparable diameters to create uniform slices for the easy-to-make crust. A mandoline makes slicing quick and precise, but a sharp chef's knife will work too. You can also slice the potatoes in the food processor by using the slicing blade.

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Sheet-Pan Shrimp, Pineapple & Peppers with Rice

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This incredibly easy seafood dinner uses fresh pineapple and a teriyaki-style sauce a sweet-and-tangy flavor profile. The pineapple also concentrates as it bakes and helps keep the rice mixture from becoming too dry. Rather than spreading the rice to the far edges of the sheet pan, keep it closer to the center and layer the vegetables and shrimp on top. This way their juices seep right into the rice, and the teriyaki drizzle coats every bite.

Our 20 Best New Anti-Inflammatory Recipes You'll Want to Make Again and Again (2024)

FAQs

What is the number one food that kills inflammation? ›

Omega-3 Fatty Acids

One form of these powerful inflammation fighters is found in fatty fish such as salmon, herring, mackerel, sardines, tuna, striped bass and anchovies. You can get the benefit from eating the fish or by taking fish oil supplements.

What is the 1 anti-inflammatory food? ›

You can lower inflammation over time by eating foods rich in nutrients. What are six anti-inflammatory foods? Berries, fatty fish, nuts, leafy greens, oatmeal, and olive oil can all be part of an anti-inflammatory diet. But it's best to include a variety of fruits, vegetables, and whole grains.

What is the strongest natural anti-inflammatory? ›

  1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. ...
  2. Curcumin. ...
  3. S-adenosylmethionine. ...
  4. Zinc. ...
  5. Green tea. ...
  6. Frankincense. ...
  7. Capsaicin. ...
  8. Cat's claw.

What is the number one vegetable for inflammation? ›

Broccoli: Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage, arugula and kale are rich in sulforaphane, an antioxidant that helps decrease inflammation. They also contain soluble fiber, which keeps digestion on track.

What can I drink before bed to reduce inflammation? ›

Green and White Teas

Rich in polyphenols and catechins, these teas come with properties that not only reduce inflammation but can also regulate your immune system, which can be helpful in protecting the body against the cold during the winter.

What is the #1 best drink to reduce inflammation? ›

What is the #1 best drink to reduce inflammation?
  • baking soda and water.
  • parsley and ginger green juice.
  • lemon and turmeric tonic.
  • bone broth.
  • functional food smoothie.
  • matcha tea.
  • greens and berry smoothie.

What is the strongest anti-inflammatory fruit? ›

Berries. From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity.

Are eggs inflammatory? ›

According to a 2020 review, eggs contain substances such as trimethylamine-N-oxide, omega-6 fatty acids, and arachidonic acid, which can promote inflammation. However, a 2019 study on adults found no connection between egg consumption and inflammatory biomarkers in the blood.

Which tea is best for inflammation? ›

These compounds possess antioxidant and anti-inflammatory properties that help modulate inflammatory pathways and protect against cellular damage. Some popular types of tea known for their anti-inflammatory effects include green tea, white tea, turmeric tea, and ginger tea.

Is peanut butter anti-inflammatory? ›

Linoleic acid, an omega-6 fatty acid found in peanuts, has been shown to reduce inflammation and is therefore seen as anti-inflammatory. In fact, the 2009 American Heart Association Advisory Panel recommended that Americans include omega-6 in their diets, citing its anti-inflammatory benefits.

What is the #1 herb for inflammation? ›

Rosemary, or Rosmarinus officinalis L., makes the list of one of the 14 herbs and spices dietitians recommend you eat, and also happens to be the No. 1 herb to help decrease inflammation.

What is the #1 best vitamin for chronic inflammation? ›

Vitamins and Supplements to Fight Inflammation
  • Curcumin. 5/12. ...
  • Vitamin E. 6/12. ...
  • Garlic. 7/12. ...
  • Ginger. 8/12. ...
  • Omega-3 Fatty Acids. 9/12. ...
  • Resveratrol. 10/12. ...
  • SAM-e. 11/12. ...
  • Zinc. 12/12. Your whole body needs this micronutrient, which can help ward off inflammation.
Dec 4, 2022

How I cured my inflammation naturally? ›

Follow these six tips for reducing inflammation in your body:
  1. Load up on anti-inflammatory foods. ...
  2. Cut back or eliminate inflammatory foods. ...
  3. Control blood sugar. ...
  4. Make time to exercise. ...
  5. Lose weight. ...
  6. Manage stress.
Mar 29, 2024

What reduces inflammation fast? ›

Healthy eating tips to help reduce inflammation
  • Eat plenty of fruits and vegetables. ...
  • Choose high-fiber carbohydrates. ...
  • Eat more fiber. ...
  • Choose plant-based and leaner animal protein sources. ...
  • Be conscious of your fat sources. ...
  • Reduce the omega-6 to omega-3 ratio in the diet. ...
  • Reduce your sugar intake. ...
  • Limit or avoid alcohol.
Nov 16, 2023

What's the worst food for inflammation? ›

What foods cause inflammation?
  • Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats.
  • Refined grains, including white bread, white rice, pasta and breakfast cereals.
  • Snack foods, including chips, cookies, crackers and pastries.
  • Sodas and other sweetened drinks.
  • Fried foods.
Jun 29, 2022

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