Easy recipes with foods good for fighting inflammation
Are you sticking to a strict diet and workout routine but not seeing results? With the modern lifestyle, chances are your body is suffering from water retention and inflammation. There are many commonly available foods good for inflammation. Here are some general principles that you can follow to steer clear of puffiness and bloat.
- Eat more than '5 a day' of fruits and veggies. Raw, steamed, baked or stir fried (with minimal oil) are best- avoid deep frying whenever possible!
- Opt for whole grains instead of pasta, white bread and white rice.
- Eat a diet high in Omega-3 fats, which can be found in flaxseeds, chia seeds, fish oil
- Switch to oily fish - salmon, tuna, mackerel, trout, sardines, pilchards, kippers, whitebait, herring - as your primary source of protein
- Avoid alcohol, processed meat and dairy as often a you can
- Block out any form of trans fat
Now that we have that covered let’s get to the recipes.
Breakfast - Buckwheat and blueberry pancakes
Buckwheat is a good source of two anti-inflammatory polyphenols - quercetin and rutin. Often considered a grain, buckwheat is a fruit and is gluten-free. A great sub for regular flour in almost all recipes, we can’t get enough of it.
- 75 grams buckwheat flour
- 75 grams blueberries
- 1 egg
- 75 ml milk of choice
- 2 tsp flax seed oil
- 1 tsp baking powder
- 2 tsp honey
- Mix the buckwheat flour and baking powder in a large bowl
- Beat in the egg, 1 tsp oil and milk or dairy alternative to make a smooth batter
- Fold in the blueberries, save some for toppings
- Heat a non-stick pan till nice and hot and add the remaining oil to grease the pan
- Ladle batter into the pan, (we recommend 4 pancakes for this batch) and cook on a medium heat
- Flip the pancakes once bubbles appear and cook the other side
- Enjoy warm with a drizzle of honey and the blueberries you saved
Lunch - Artichoke and arugula flat breads
Spring favorites artichokes and arugula should feature more popularly on the list of foods that fight inflammation. Arugula is a good source of calcium, vitamin C, and vitamin K, and artichokes contain disease fighting compounds and are a rich source of anti-inflammatory antioxidants.Include both in salads whenever possible, or try this flatbread recipe instead.
- 20 grams dough - we love homemade dough, but we won’t tell anyone if you use store-bought
- Flaxseed oil for drizzling
- 2 tbsp fresh basil leaves, chopped
- 1 tbsp honey
- 250 grams artichoke hearts
- 2 cups arugula
- 1 fresh red chili, chopped
- ⅓ cup flaxseed oil
- Juice and zest of 1 lemon
- 1 tbsp apple cider vinegar
- Salt to taste
- In a jar, mix together the flaxseed oil, lemon juice + zest, apple cider vinegar and some salt to taste. We will use this as a dipping sauce for the flatbread.
- Preheat the oven to 450 degrees Farheheit
- Roll out the dough as thinly as possible and spread on a lightly greased baking tray
- Drizzle the stretched dough with some flaxseed oil and sprinkle some salt and pepper
- Drizzle the honey and sprinkle in the chopped chili and bake for 8-10 minutes until slightly golden
- Top the bread with the arugula, artichoke hearts and basil
- Drizzle some of the prepared vinaigrette and dunk the bread in the rest to enjoy
Dinner - Smoked trout lettuce wraps
Trout is a great source of protein and omega 3 fatty acids, making it a popular choice under the list of foods that fight inflammation.
- 1 carrot, peeled and sliced
- ½ cucumber, sliced
- ¼ cup shallots, sliced thin
- ½ cup smoked trout fillet, broken into small bite-sized pieces
- ¼ cup cherry tomatoes, halved
- ¼ cup mint leaves, chopped
- ¼ cup basil leaves, chopped
- 4 medium romaine lettuce cups
- Lime wedges
- 2 tsp honey
- 1 tsp fish sauce
- 1 chili, finely chopped
- Marinate the shallots, carrots and cucumber in the fish sauce and 1 tsp honey for 30 minutes
- Add in the mint, basil, cherry tomatoes and trout
- Take a lettuce cup and add ¼ of the fish mixture
- Top with chili, a squeeze of lime and drizzle of honey to enjoy
Compliment your diet with a supplement
A diet that is rich in fibers, prebiotics, omega 3s and other foods good for inflammation is wonderful, but even low-levels of inflammation might lead to chronic inflammation in the long run.
Body Armor is a natural remedy for inflammation. It helps
- Reduce water retention
- Increase immune function
- Combat fatigue
A proprietary blend of anti-inflammatory foods make this herbal supplement guide your body back to its natural body balance.
Opt for this natural herbal remedy that will help banish bloat and eliminate toxins from your body and compliment it with a diet that is rich with foods that fight inflammation.