Anti-Inflammatory Friendly Recipes

Foods rich in antioxidants, vitamin C, and omega 3 fatty acids can help with inflammation.  These recipes, I will call healing recipes.  They are not only delicious but have power to heal inflammation.

Blueberry Oatmeal Blender Muffins


Nonstick cooking spray (optional)
1 cup reduced fat (2%) plain Greek yogurt
3 Tbsp. raw honey
2 large very ripe bananas, cut into chunks
2 large eggs
½ tsp. pure vanilla extract
2 cups old-fashioned rolled oats
1½ tsp. baking powder
½ tsp. baking soda
½ tsp. sea salt (or Himalayan salt)
2 cups fresh or frozen blueberries
⅔ cup chopped raw walnuts

1. Preheat oven to 350° F.
2. Prepare 12 muffin cups by lining with muffin papers or lightly coating with spray.
3. Place yogurt, honey, bananas, eggs, extract, oats, baking powder, baking soda, and salt in blender (or food processor); cover. Blend until smooth, scraping once or twice, as needed.
4. Gently fold in blueberries and walnuts.
5. Evenly divide batter among prepared muffin cups.
6. Bake 20 to 25 minutes, or until tester inserted into the center comes out clean.
7. Transfer muffins to rack; cool.

Spinach, Tomato, Quinoa Breakfast Casserole


Nonstick cooking spray
2½ cups cooked quinoa
8 large eggs, lightly beaten
¾ cup reduced-fat (2%) cottage cheese (or part-skim ricotta)
4 cups raw spinach
1 cup cherry tomatoes, halved
½ cup finely chopped basil
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

1. Heat oven to 375° F.
2. Lightly coat 9×12-inch baking dish with spray. Set aside.
3. Combine quinoa, eggs, cottage cheese, spinach, tomatoes, and basil in a large bowl; mix well. Season with salt and pepper, if desired.
4. Pour quinoa mixture into baking dish. Bake for 20 to 25 minutes, or until a toothpick inserted into the center comes out clean.

Strawberry-Spinach Salad


1½ cups fresh baby spinach
4 oz cooked chicken breast, boneless, skinless, sliced
1 cup sliced strawberries
8 raw walnut halves

1. Place spinach in a medium serving bowl.
2. Add chicken, strawberries, and walnuts; toss gently to blend.
3. Top with your favorite dressing and enjoy!

Kale Salad with Chicken and Tomatoes


1 cup chopped fresh kale
¼ cup chopped tomato
¼ cup sliced cucumber
4 oz. cooked chicken breast, boneless, skinless, sliced
1 Tbsp. raw sunflower seeds

1. Place kale in a medium serving bowl.
2. Top with tomato, cucumber, chicken, and sunflower seeds.
3. Top with your favorite dressing and enjoy!

Mediterranean Tuna Salad Sandwich


1 (3½ -oz.) can solid white tuna, packed in water, drained
1 Tbsp. fresh lemon juice
2 tsp. extra-virgin olive oil
¼ medium red onion, finely chopped
¼ medium celery stalk, finely chopped
1 Tbsp. finely chopped red bell pepper
1 Tbsp. chopped fresh parsley
1 tsp. capers
Ground black pepper (to taste; optional)
2 slices high fiber whole grain bread
2 slices medium tomato
1 lettuce leaf

1. Combine tuna, lemon juice, oil, onion, celery, bell pepper, parsley, capers, and pepper (if desired) in a small bowl; mix well.
2. Top one slice of bread with tuna mixture; top with tomato, lettuce, and finish with second slice of bread.


Carrot and Squash Noodles with Shrimp and Tomatoes



12 oz. cooked shrimp
2 medium tomatoes, chopped
½ medium red onion, chopped
¼ cup finely chopped fresh cilantro
¼ cup fresh lime juice
2 Tbsp. + 2 tsp. olive oil, divided use
¾ tsp. sea salt (or Himalayan salt), divided use
¼ tsp. ground black pepper
2 medium summer squash (or raw beets)
2 medium carrots


  1. Combine shrimp, tomatoes, onion, cilantro, lime juice, 2 Tbsp. oil, ¼ tsp. salt, and pepper in a medium bowl; mix well. Refrigerate, covered, for 20 minutes.
    2. To make summer squash noodles, cut each squash into thin lengthwise strips using a vegetable peeler. Turn squash slightly after cutting each strip to work evenly around the outside, stopping when you hit the seeds at the core. Discard cores. Cut slices lengthwise into strips resembling spaghetti. Set aside.
    3. Cut carrots the same as squash. Set aside.
    4. Heat remaining 2 tsp. oil in medium skillet over medium heat.
    5. Add squash, carrot, and remaining ½ tsp. salt (if desired); cook, stirring frequently, for 3 to 5 minutes, or until vegetables are cooked to desired doneness. Remove from heat.
    6. Evenly divide carrot noodles between four serving plates. Top evenly with shrimp mixture. Serve immediately.

Baked Chicken with Oranges and Sweet Potatoes


4 medium carrots, cut into 2-inch pieces
2 medium sweet potatoes, peeled, cut in half lengthwise, cut into 1-inch slices
2 medium celery stalks, cut into 1-inch pieces
1 medium red onion, sliced
4 (4-oz.) each raw chicken breasts, boneless, skinless
¼ cup 100% orange juice (or juice of 2 medium navel oranges)
½ cup water
2 medium navel oranges, peeled, chopped
2 fresh rosemary sprigs
Sea salt and ground black pepper (to taste; optional)

1. Preheat oven to 350° F.
2. Place carrots, sweet potatoes, celery, onion, and chicken in large oven-proof roasting pan.
3. Top with orange juice, water, oranges, rosemary, salt (if desired), and pepper (if desired).
4. Bake, basting occasionally, for 35 to 50 minutes, or until chicken is no longer pink in the middle and juices run clear.

Tip: This dish can also be prepared in a slow cooker. Layer all ingredients in the slow cooker. Cook for about 4 hours on high, or until chicken is no longer pink in the middle and juices run clear.

Sweet Potato Skins with Chicken and Spinach


4 baked medium sweet potatoes, cut in half
1 tsp. olive oil
½ tsp. sea salt (or Himalayan salt)
4 oz shredded cooked chicken breast, boneless, skinless
1 tsp. all-natural taco seasoning, no salt added
1 cup steamed spinach
8 Tbsp. low-fat plain Greek yogurt
¼ cup chopped fresh cilantro

1. Heat oven to 400° F.
2. Scoop flesh out of the sweet potatoes and reserve for another use.
3. Place skins on a baking sheet. Brush with oil and sprinkle with salt. Bake for 10 minutes, or until crisp.
4. While skins are baking, combine chicken and taco seasoning in a s mall bowl; mix well. Set aside.
5. Top each sweet potato half evenly with spinach, chicken mixture, yogurt, and cilantro.

No Cook Snack Box

no cook snack box

3/4 cup plain Greek yogurt with 1 tsp. honey and 1/2 tsp. cinnamon
1/2 cup strawberries
1/2 cup nectarine or orange wedges
1/2 cup grapes (red or purple would be best)
12 Almonds (or walnuts)


NOTE:  the fruits that are best for anti-inflammatory are: blueberries, strawberries, raspberries, cranberries, red or purple grapes, oranges, nectarines, blackberries)



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