Powerful Anti-Inflammatory Recipes

Inflammation is a vital part of the body’s defense and reparative mechanisms. However, if present in excess, it becomes a leading cause of chronic disease. It is important to be conscious about the body’s inflammatory state and to know how the foods that we consume on a daily basis affect inflammatory markers. These anti-inflammatory meals contain powerful ingredients that not only taste delicious but are easy to prepare and will help keep you healthy and reduce inflammation naturally.

 

Slow Cooker Coconut Chicken


cocconut tumeric chicken (Custom)This recipe is delicious, easy to make and very nutritious. Two key ingredients in this recipe are turmeric and ginger. Both spices are known to be highly anti-inflammatory and have many other health benefits. 

Ingredients & Directions


Ingredients:

  • 2 boneless, skinless Chicken Breasts
  • 1 cup unsweetened Coconut Milk
  • 1 two-inch knob of fresh Turmeric (or 2 tablespoons of ground turmeric)
  • 1 two-inch knob of fresh Ginger (or 2 tablespoons of ground ginger)
  • 1 clove of Garlic, finely chopped (or 1 tablespoon of minced garlic)
  • 1 box of Rice Noodles
  • 1 tablespoon of Olive Oil 1-2 cups of Snap Peas
  • 1 Red Pepper, chopped
  • 1/8 C. brown sugar (optional)
  • 1 tablespoon of Sesame Seeds (optional)
  • Sprinkle of salt and ground turmeric for topping (optional)

 

Directions:

  1. Place coconut milk in your slow cooker and then mix in the turmeric, ginger and garlic (I have used both fresh and ground; both are equally delicious, but you are likely to get better results opting for fresh).
  2. Place chicken breasts in the mixture, stir to coat & cook in slow cooker on low 7-8 hours.
  3. Once cooked, shred the chicken using two forks sprinkle with brown sugar to taste and let cook another 30 minutes, stirring occasionally.
  4. While the shredded chicken is simmering, cook rice noodles according to package directions.
  5. Place olive oil in a pan over medium heat then add the snap peas, red pepper and sesame seeds. Sauté over medium-low heat until the veggies are tender.
  6. To serve, scoop chicken onto rice noodles, top with the sautéed veggies, then finish with a little salt and ground turmeric. Enjoy!

 

Cumin Burrito Bowls


chipotle-copycat-chicken-burrito-bowlsThis simple and nutritious meal is great for a quick lunch or dinner. It is made with all natural ingredients and tastes great. This recipe is very versatile and can be prepared to accommodate gluten free or vegetarian diets. The primary anti-inflammatory ingredient in this dish is the spice cumin, which is known to aid in digestion and has been linked to many other health benefits

Ingredients & Directions

Ingredients:

  • 1 cup of white rice
  • 1/3 cup tomato sauce
  • 1 tablespoon cumin
  • ½ cup of black beans
  • 1 tablespoons fresh lime juice
  • Toppings of your choice (Tomatoes, avocado, red pepper, chopped cilantro, red onions,salsa and Greek yogurt are all great options. You can also serve this dish with tortilla chips.)
  • 1 cup cooked steak or chicken (optional/Leftovers are great)

 

Directions:

  1. Place 1 cup of rice in a pot with 1 ¾ cup of water, tomato sauce, and cumin.
  2. Bring to a gentle boil, then reduce heat and simmer until liquid is absorbed.
  3. Stir in black beans then add lime juice.
  4. Add in toppings of your choice (and meat if used.)  Enjoy!
    (Serves 3-4)

Easy Ginger Stir-Fry


ginger-stirfryIn need of a quick, healthy and delicious meal? This is the recipe for you! This dish and is packed full of antioxidants  and anti-inflammatory super foods. This is a very versatile recipe, you can easily tailor the ingredients to your liking.

Ingredients & Directions

Ingredients:

  • 1 cup of white or brown rice (leftover is great)
  • 1.5-2 cups of chopped vegetables (broccoli, zucchini, mushrooms, snow peas, carrots, onions, and peppers all work well)
  • Cooked steak or chicken (optional/leftovers are perfect)
  • ¼ cup low sodium soy sauce
  • 2 tablespoons rice vinegar
  • 2 teaspoons of honey
  • 1 one-inch knob of fresh ginger, grated (or 1 tablespoon ground ginger)

 

Directions:

  1. Cook rice according to package directions.
  2. Heat a teaspoon of olive oil in a large pan or wok and add chopped veggies.
  3. Sauté over medium-low heat until veggies are tender (add a
    sprinkle of water once or twice during the cooking process to create a little steam – be careful not to add too much or your veggies will be soggy).
  4. Mix rice (and meat if using) in with the veggies and add desired amount of sauce. Stir together and serve when warm.

 

Tropical Turmeric Smoothie


Carrot-Citrus-SMoothie-with-Ginger-and-TurmericSmoothies are a wonderful way to incorporate healthy fruits and vegetables into your diet. This tropical-flavored smoothie is very delicious and packed full of natural anti-inflammatory ingredients. Ginger and turmeric not only reduce inflammation but also act as antioxidants that help reduce damaging free radicals throughout your body. 

Ingredients & Directions

Ingredients:

  • 1 cup fresh orange juice
  • 1 medium banana
  • 1 cup fresh pineapple
  • ½ inch knob of fresh turmeric, peeled
  • ½ knob of fresh ginger, peeled
  • ½ cup fresh carrot juice
  • 3-4 ice cubes, or more to your liking

* If possible use fresh or flash frozen ingredients to increase effectiveness. Not only do fresh ingredients have more bio-available nutrients, but they will also increase the delicious flavors of your smoothie.

Directions:

  1. Add all ingredients to a blender, blend thoroughly, and enjoy!

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