Chronic inflammation can negatively affect overall health and make certain health conditions more likely to develop. Eating meals based on anti-inflammatory diet recipes made up of fresh, whole foods and that avoid unhealthy processed foods can help prevent chronic inflammation.
Anti-inflammatory diet recipes are often touted for their many physical health benefits, such as lowering blood sugar and cholesterol, making the symptoms of autoimmune conditions easier to manage and decreasing the risk of developing illnesses such as heart disease and cancer.
Did you know that an anti-inflammatory diet can also positively influence mental health? Anti-inflammatory diets can improve energy levels, mood and overall mental wellbeing.
At Native, we know how important it is to find healthy and manageable lifestyle habits. And we want to make it easier for you. Here is our roundup of 9 great anti-inflammatory diet recipes, including options for meals and snacks to try out to boost your mental health.
Breakfast Options
Trying out anti-inflammatory diet recipes for breakfast is a great way to start your day off on a healthy note. An early morning mood and energy boost that anti-inflammatory diet recipes can provide can set you up for a more positive day overall and benefit your mental health. When it comes to anti-inflammatory diet recipes, here are three breakfast options:
- Turmeric Smoothie
- Blueberry Oat Bake
- Avocado Toast
Turmeric Smoothie
You may have seen turmeric in the spice aisle at the grocery store or read an article in a magazine listing its many benefits in the past but not know exactly what to do with it. As a spice, turmeric comes in an orange powder and has a robust flavor.
Turmeric is anti-inflammatory and has potential mood-boosting benefits on its own. This turmeric smoothie is filled with delicious, whole foods like carrots, pineapple, flaxseeds and bananas, and turmeric. Sipping this beautiful orange-colored smoothie is a great way to start your morning.
Make the turmeric smoothie yourself here.
Blueberry Baked Oats
Baked oats are a delicious alternative to traditional plain oatmeal, and this recipe with a blueberry twist has key anti-inflammatory benefits. Blueberries are well known for being filled with healthy antioxidants, and whole-grain oats are packed with fiber that can reduce inflammation. Nuts also contain essential fats that combat inflammation, and this blueberry baked oats recipe contains whole almonds, almond milk and almond butter.
Find the baked oats recipe here.
Avocado Toast
Avocado toast is more than a trendy new breakfast dish. It actually has many anti-inflammatory properties. This avocado toast recipe adds another layer of health benefits with a tomato jam spread on top. Both tomatoes and avocados are naturally anti-inflammatory, so this avocado toast is an excellent option. Avocados contain antioxidants and monounsaturated fats, while tomatoes contain the key antioxidant lycopene, an expert at fighting inflammation.
Try the avocado toast with tomato jam here.
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Anti Inflammatory Entree Recipes
Trying out new recipes can be an exciting way to add variety to your diet and help improve your overall mental well-being. To continue the benefits beyond breakfast, here are a few examples of anti-inflammatory diet recipes that can serve as lunch or dinner:
- Cauliflower Steak
- Grilled Salmon
- Sweet Potato Burger
Cauliflower Steak
Whether you follow a plant-based diet already or are looking to switch up your diet with a vegan alternative, this cauliflower steak recipe is a delicious entree with many health benefits. Cauliflower is packed with anti-inflammatory antioxidants, and the green beans and tomatoes that are served alongside this cauliflower steak can also help reduce inflammation.
Check out the cauliflower steak recipe here.
Grilled Salmon
This recipe for grilled salmon is simple to make and pairs the fish with a Dijon mustard sauce. The majority of mustards that you can find at the store contain turmeric. The omega-3 fatty acids present in salmon are great for reducing inflammation. Salmon also contains vitamin D and vitamin B12, linked to potential mood-boosting and mental health benefits.
Try the grilled salmon recipe here.
Sweet Potato Burger
This sweet potato burger recipe is another plant-based entree option packed with tasty and healthy whole foods. Like many of the other ingredients in this roundup of anti-inflammatory diet recipes, sweet potatoes have many antioxidants. Sweet potatoes can also reduce inflammation because they contain compounds including vitamin C, beta-carotene, and magnesium. This burger also contains fiber-filled quinoa and oat flour and is topped with avocado crema.
Make the sweet potato burger recipe here.
Snack Suggestions
Finding new recipes might seem overwhelming, but there are many simple ways to begin to add anti-inflammatory foods to your diet. For example, trying out one or two recipes for a midday or afternoon snack can be an excellent way to get started with an anti-inflammatory diet. Here are a few ideas that make great, simple snacks:
- Chia Pudding — The chia seeds in this coconut chia pudding recipe are filled with inflammation-reducing antioxidants. Healthy unprocessed fruits including kiwis, pineapples, and raspberries are great additions to a snack that’s good for your nutritional and mental health.
- Trail Mix — Inflammation-fighting nuts, fiber-rich pumpkin seeds, and the anti-inflammatory super fruit goji berry come together in this trail mix recipe to create a great snack option. Even better, trail mix is easy to take with you on the go, making for a simple way to integrate healthy snack recipes into your daily life and promote your mental health.
- Berry Popsicles — With this berry freezer pop recipe, simply blend strawberries, almonds, and yogurt and freeze to make delicious popsicles. All three ingredients have beneficial anti-inflammatory properties.
Need an Anti Inflammatory Diet Consultation in Pennsylvania?
Finding the healthy lifestyle techniques and routines that work best for you is vital for bettering your mental health. Trying out anti-inflammatory diet recipes can be one way to prioritize your mental health daily because they are rich in ingredients that reduce inflammation and boost your mood. It’s also helpful to consult a care provider about your unique goals and dietary needs to find the nutritional plan that’s right for you.
At Native, we know that proper nutrition is vital for mental health.
Our integrative care model and focus on functional medicine offer individual dietary consultations to determine if vitamin or mineral deficiencies are present and if supplements are needed. We know that each person is different and look forward to helping clients find the right nutrition solutions for their unique situations. For a complete list of services we provide, click here.
If you would like to discuss dietary modifications and work towards finding the nutrition plan that’s right for you and your mental health, contact us today.
