16 New Anti-Inflammatory Recipes to Make This Month
Photography: Rachel Marek, Food stylist: Kelsey Moylan, Prop stylist: Gabriel Greco
Reviewed by Dietitian Jessica Ball, M.S., RD
Anti-inflammatory foods like leafy greens, fatty fish, legumes and antioxidant-rich nuts and spices can help alleviate pesky symptoms of chronic inflammation like digestion issues, mental fog and muscle aches. So, we’ve collected up some of our newest breakfasts, lunches and dinners that are chock-full of flavorful ingredients like kale, salmon and chickpeas to help you enjoy some delicious, inflammation-fighting bites. Make recipes like our Massaged Kale Salad with Roasted Squash & Chickpeas for lunch or dinner, and try our Tofu Scramble for a filling and tasty breakfast.
Massaged Kale Salad with Roasted Squash & Chickpeas
Photography: Rachel Marek, Food stylist: Kelsey Moylan, Prop stylist: Gabriel Greco
This kale salad is piled high with roasted butternut squash, red onion and toasty chickpeas. The kale starts to break down as you “massage” it, soaking up the lemony dressing. Za’atar, a Middle Eastern seasoning with dried herbs, sesame seeds and sumac, adds a bright, earthy taste. You can swap it out for chili powder for a slightly different flavor profile.
Quick Sheet-Pan Salmon with Crispy Quinoa
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
Enjoy a complete protein-rich dinner cooked on just two baking sheets for easy cleanup with this salmon, roasted tomato and quinoa recipe. Baked quinoa adds texture and crunch to the dish. After the quinoa finishes cooking, fluff it with a fork to release steam and encourage it to crisp up as it sits. Packages of precooked quinoa streamline the prep, but if you have leftover quinoa, it works just as well.
Slow-Cooker Sun-Dried Tomato & Spinach Pasta Bake
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
This simple vegetarian pasta bake is rich in protein and comes together effortlessly in the slow cooker, for a convenient one-pot meal. The combination of sun-dried tomatoes, sun-dried tomato pesto and plenty of veggies delivers a mix of sweet and savory flavors with every bite. Feel free to replace the sun-dried tomato pesto with basil pesto, offering a fresh twist on the dish.
Slow-Cooker Cauliflower & Chickpea Tikka Masala
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
This slow-cooker tikka masala is an ideal set-and-forget option for anyone craving veggies and warm, cozy spices. A combination of garam masala, curry powder and cumin adds to the complex flavor. If you don’t have any garam masala on hand, you can swap it out for additional curry powder. We love how brown rice soaks up the sauce, but you could easily skip the rice and serve this with warm whole-wheat naan instead.
Spinach, Feta & Sausage Galette
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
This impressive galette is packed with spinach, feta and sausage for the ultimate savory breakfast. To prevent the eggs from slipping, make sure to create wells in the bed of cooked veggies. We love set whites and a slightly runny egg yolk. Cook the galette a minute or two longer if you want your egg yolks set.
Slow-Cooker Marry Me Chicken with Barley
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
Fall in love with this easy version of Marry Me Chicken—a dish with chicken and julienned sun-dried tomatoes swimming in a creamy sauce. Our version adds cherry tomatoes and zucchini for an added boost of veggies, plus barley which soaks up the sauce and makes this dish a complete meal all in one pot. Make sure the barley is completely submerged in the liquid so it cooks evenly.
Spaghetti with Creamy Lemon-Spinach Sauce
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Give your veggie servings a boost with this easy spaghetti with spinach sauce recipe. Loosely inspired by the flavors of classic pesto, this vibrant pasta packs in plenty of spinach and basil with a garnish of nutty walnuts and savory Parmesan cheese. Serve with a drizzle of good olive oil and a green salad on the side.
Eggs in Purgatory
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Eggs in Purgatory, an Italian favorite, involves gently cooking eggs in tomato sauce (with some regional variations) and can fit neatly into breakfast, lunch or dinner. Our rendition features anchovies for an infusion of savory flavor, and baby spinach to pack in extra veggies. Cracking the eggs in a bowl before you slide them into the pan will ensure that you don’t get unwanted shells in the dish and helps keep the yolks from breaking so they remain soft and runny when they blend with the sauce.
Crustless Caprese Quiche
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
This light and fluffy crustless quiche is dotted with tomatoes, little bites of melty mozzarella and savory pesto. And the best part—it’s mixed, assembled and baked in a pie plate for easy cleanup. Enjoy as an easy breakfast or brunch option or serve for lunch or dinner with a mixed green salad on the side.
Sheet-Pan Gnocchi with Broccoli & White Beans
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Pursell
This effortless dish comes together on two baking sheets for easy preparation and a fast cleanup. A blend of lemon and broccoli mixes with tender gnocchi and rich cannellini beans, all brought together with a generous drizzle of olive oil. For an added protein boost, toss in some shrimp or flaked cooked salmon.
Roasted Cabbage Salad with Lemon-Garlic Vinaigrette
Ali Redmond
This roasted cabbage is dressed with a bright and flavorful lemon-garlic vinaigrette. It goes with everything, from chicken and steak to tofu and grain bowls. If you already have your grill on, you can grill the cabbage wedges instead, which will impart a delightful smoky flavor. You can use red or green cabbage—even Savoy or napa works!
Green Goddess Tuna Salad
Jessica Ball, M.S., RD
Canned tuna makes this recipe convenient and pantry-friendly while also offering an impressive punch of protein and omega-3 fatty acids. Salmon, sardines or mackerel would work just as well in this quick recipe. Use the remaining herb sauce as a dressing for salads or grain bowls, as a spread on sandwiches or as a dip for vegetables. This recipe is easily doubled to make a big batch to meal-prep for the week. Serve on bread or in a wrap, over a bed of greens or scooped up with your favorite chips, crackers or cucumber slices.
Agrodolce Zucchini & Chicken Pasta
Ali Redmond
Replacing some of the pasta with spiralized zucchini allows for a totally twirlable dish with all the pleasure of noodles. The light lemony sauce and savory shredded chicken are comfort food at its finest, and a sweet-and-sour topping provides crunch, chew, herbal brightness and a palate awakener.
Tofu Scramble with Spinach
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
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Mushroom Piccata Pasta
Photography: Rachel Marek, Food stylist: Kelsey Moylan, Prop stylist: Gabriel Greco
In this vegetarian rendition of chicken piccata, a medley of mixed mushrooms steps in as a substitute for chicken, maintaining the zesty caper-infused sauce. The combination of oyster, cremini and shiitake mushrooms adds the most flavor, though you can choose a single mushroom variety if you have a preference. Streamline your prep by opting for pre-sliced mushrooms, a timesaving hack for this flavorful dish.
Spicy Chili Oil Noodles with Zucchini & Carrots
Matthew Francis
Making your own chili oil is more time-intensive than using store-bought, but it’s worth it for the fresh flavors in this dish. The goal here is to infuse the oil with tons of aromatics like bay leaves, star anise, peppercorns and chili flakes to create a spicy base for the sauce. Spiralized zucchini and carrot add crunch, color and nutrients to the dish.
Read the original article on Eating Well.