top of page

Recipes with Anti-Inflammatory Ingredients

Chili-Flavored Pumpkin Soup

​

3 tablespoons cooking oil

2 medium onions, peeled and chopped

3 leeks, white part only, rinsed and chopped

2 cloves garlic, minced

1 jalapeno pepper, seeded and minced

1 tablespoon chili powder

5 cups raw pumpkin, cut in cubes

5 cups water

1 ½ cups milk or half-and-half

Salt to taste

1 tablespoon freshly chopped fresh coriander leaves

​

1. Heat the oil in a large, heavy saucepan. Add the onions and leeks and saute over low heat until they are tender but not brown, about 10 minutes. Stir in the garlic and the jalapeno pepper.

2. Stir in the chili powder and cook briefly, then add the pumpkin and water. Cover and simmer until the pumpkin is very tender, about 40 minutes. Allow to cool briefly, then puree the mixture in a food processor. You will probably have to do this in two batches.

3. Return the puree to the saucepan, add the milk or half-and-half and salt to taste. Serve with a sprinkling of coriander on each serving.

Cherry Coconut Porridge

 

1.5 cups oats

4 tablespoons chia seed

3-4 cups of coconut milk

3 tablespoons raw cacao

pinch of stevia

coconut shavings

cherries (fresh or frozen)

dark chocolate shavings

maple syrup

 

1. Combine oats, chia, coconut milk, cacao and stevia in a saucepan. Bring to a boil over medium heat and then simmer over lower heat until oats are cooked.

2. Pour into a bowl and top with coconut shavings, cherries, dark chocolate shavings and maple syrup to taste

Blueberry Kale Smoothie

​

4 to 5 leaves of kale

2 bananas

1 cup blueberries  

a few slices of cucumber

Slow Cooker Turkey Chili

​

1 tablespoon olive oil

1 lb 99% lean ground turkey

1 medium onion, diced

1 red pepper, chopped

1 yellow pepper, chopped

2 (15 oz) cans tomato sauce

2 (15 oz) cans petite diced tomatoes

2 (15 oz) cans black beans, rinsed and drained

2 (15oz) cans red kidney beans, rinsed and drained

1 (16 oz) jar deli-sliced tamed jalapeno peppers, drained

1 cup frozen corn

2 tablespoons chili powder

1 tablespoon cumin

Salt and black pepper, to taste

Optional toppings: green onions, shredded cheese, avocado, sour cream/Greek yogurt

​

  1. Heat the oil in a skillet over medium heat. Place turkey in the skillet, and cook until brown. Pour turkey into slow cooker.

  2. Add the onion, peppers, tomato sauce, diced tomatoes, beans, jalapeños, corn, chili powder, and cumin. Stir and season with salt and pepper.

  3. Cover and cook on High for 4 hours or low for 6 hours. Serve with toppings, if desired.

Lemon Herb Salmon and Zucchini

​

4 zucchini, chopped

2 tablespoons olive oil

Kosher salt and freshly ground black pepper, to taste

2 tablespoons brown sugar, packed

2 tablespoons freshly squeezed lemon juice

1 tablespoon Dijon mustard

2 cloves garlic, minced

1/2 teaspoon dried dill

1/2 teaspoon dried oregano

1/4 teaspoon dried thyme

1/4 teaspoon dried rosemary

Kosher salt and freshly ground black pepper, to taste

4 (5-ounce) salmon fillets

2 tablespoons chopped fresh parsley leaves

​

  1. Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.

  2. In a small bowl, whisk together brown sugar, lemon juice, Dijon, garlic, dill, oregano, thyme and rosemary; season with salt and pepper, to taste. Set aside.

  3. Place zucchini in a single layer onto the prepared baking sheet. Drizzle with olive oil and season with salt and pepper, to taste. Add salmon in a single layer and brush each salmon filet with herb mixture.

  4. Place into oven and cook until the fish flakes easily with a fork, about 16-18 minutes.*

  5. Serve immediately, garnished with parsley, if desired.

References

James Schend, "Your 7-Day Meal Plan for RA: Anti-Inflammatory Recipes," Healthline, December 4, 2015, http://www.healthline.com/health/rheumatoid-arthritis/seven-day-meal-plan#Day11

bottom of page