Simple Anti-Inflammatory Meals for Real Life: Quick Recipes to Nourish and Thrive
Easy, Everyday Foods to Help You Fight Inflammation and Feel Your Best – Even on Your Busiest Days
By: Roxane Shymkiw
Do you ever wake up in the morning a bit creaky? Feeling like some of your joints are a little stiff even though you had a good sleep and didn’t perform a superhero-worthy workout the day before? It could be your body’s way of telling you there’s a little inflammation going on.
Inflammation is the body’s natural response to injury or infection, but when it becomes chronic and low-grade, it can contribute to many long-term health issues. Ongoing inflammation can be triggered by stress, exposure to environmental toxins, aging, or poor dietary choices. It often shows up as fatigue, brain fog, joint stiffness, trouble managing weight, frequent colds or infections, and even mood swings.
The good news? You can reduce chronic inflammation with the food you eat.
Powerful Anti-Inflammatory Foods to Add to Your Plate:
Herbs and spices like ginger, garlic, turmeric, and cinnamon
Leafy greens such as kale, spinach, and Swiss chard
Cruciferous vegetables like broccoli and cauliflower
Berries and colourful fruits and vegetables
High-fibre foods like brown rice, quinoa, and legumes
Healthy fats from salmon, extra virgin olive oil, and avocados
Nuts and seeds such as walnuts, almonds, flaxseeds, and chia seeds
These ingredients are not only nutrient-dense and rich in antioxidants and phytonutrients, but they’re also easy to incorporate into quick meals.
Quick Anti-Inflammatory Recipes for Busy Days
Golden Smoothie
Makes 2 servings
Ingredients:
1 medium banana
1 cup frozen pineapple
1 cup frozen mango
1 tbsp lime juice
¾ cup coconut milk
1 tsp ground turmeric
1 tsp grated fresh ginger
Optional Toppings: chia seeds, coconut flakes, hemp seeds
Directions:
Add all ingredients to a blender.
Blend until smooth. Divide into two glasses, add toppings, and enjoy!
Chocolate Cinnamon Chia Pudding
Makes 2 servings
Ingredients:
1 Tbsp raw cacao powder
1 cup unsweetened almond milk (or milk of choice)
1 Tbsp maple syrup
½ tsp vanilla extract
¼ tsp cinnamon
¼ cup chia seeds
Optional Toppings: strawberries, raspberries, blueberries, blackberries
Directions:
Whisk together cacao powder, almond milk, maple syrup, cinnamon, and vanilla. Stir in chia seeds.
Pour into jars or containers. Cover and refrigerate (preferably overnight). Stir before serving and top with berries.
Small Changes, Big Impact
Adding a few anti-inflammatory foods into your daily routine is a powerful way to nourish your body and support your overall well-being. These simple recipes are a great start to feeling better, having more energy, and reducing the root causes of inflammation.
Ready to Take the Next Step Toward Feeling Your Best?
If you’re looking for more personalized support on how to lower inflammation, boost energy, and fuel your body for vibrant health, we’d love to support you at No Shoes Nutrition.
Book your FREE consultation today at www.noshoesnutrition.com and let’s create a personalized, sustainable wellness strategy that works for your real life.
References
Arulselvan P., Fard M.T., Tan W.S., et al.; Role of Antioxidants and Natural Products in Inflammation. Oxid Med Cell Longev. 2016 Oct; 2016:5275130 https://pmc.ncbi.nlm.nih.gov/articles/PMC5075620/
Cordain L, Eaton SB, Sebastian A, Mann N, Lindeberg S, Watkins BA, O'Keefe JH, Brand-Miller J.; Origins and evolution of the Western diet: health implications for the 21st century. Am J Clin Nutr. 2005 Feb;81(2):341-54. https://pubmed.ncbi.nlm.nih.gov/15699220/
Stromsnes K., Correas A.G., Lehmann J., Gambini J. Olaso-Gonzalez.; Anti-Inflammatory properties of diet: role in healthy aging. Biomedicines. 2021 Jul 30;9(8):922. https://pubmed.ncbi.nlm.nih.gov/34440125/
