Better Health With An Anti Inflammation Diet
Learn how to improve health and reduce pain with an anti inflammation diet. Exploring different anti- inflammation diets. Including the the type of healthy foods you can eat on an anti-inflammation diet, including some simple and easy anti inflammation recipes.
What Is An Anti Inflammation Diet?
The word anti-inflammatory basically means that it is something that reduces inflammation; such as swelling, pain, redness in the body.
An anti inflammatory diet is used to help treat or eliminate health conditions or issues caused by inflammation.
An an anti inflammation diet eliminates foods known to increase inflammation and increase foods that help fight against inflammation.
Another thing an anti inflammation diet should do that most don’t talk about, is help eliminate or reduce stress. As chronic stress is a major cause of inflammation and disease of the body.
Typical Anti Inflammation Diet
Most common anti inflammatory diets include lots of healthy clean fruit and veg, nuts, legumes, fish, superfoods, healthy fats such as olive oil, foods rich in probiotics and prebiotics. Foods high in nutrients, vitamins, minerals and antioxidants such as Vitamin D, Magnesium and EFA’s.
Anti Inflammation Diets Are Used To Treat
Anti-inflammation diets are used to help manage and eliminate things like arthritis, chronic pain, fibromyalgia, headaches, joint pain and sprains, neurological symptoms such as seen in Alzheimer’s, Dementia, Lyme Disease, M.S.
There are a variety of well researched anti-inflammatory diets use for specific conditions such as the Bredesen Protocol for Alzheimer’s and Dementia. Alongside the DASH diet and Mediterranean diet which are used to just generally reduce inflammation in the body.
Anti Inflammatory Recipes
Here is a few anti-inflammatory diet recipes
Anti Inflammatory Breakfast Recipes (also gluten free)
Smoked Salmon Omelette (with optional salad)
- 2 organic eggs
- Optional pinch of black pepper
- 1 teaspoon of olive oil
- 50 gram of smoked salmon
- Optional
- Pinch of black pepper
- Finely chopped shallots or chives.
- Spinach or Salad
Instructions
Beat or whisk eggs
Add a pinch of black pepper
Add oil to frying pan
Continue to beat or whisk eggs until fluffy add to hot pain
Add in salmon and optional shallots or chives to pain.
Flip and cook evenly to preferred taste.
Serve with a bed of spinach or salad
Avocado Egg & Rye Toast
- 1 Small Avocado
- 1 Boiled or Poached Egg
- Toasted Rye Bread
- Optional healthy butter
Boil or poach egg
Toast rye bread to your preference
Mash or slice your avocado
Spread your toast lightly with healthy butter or with mashed avocado ( or add sliced avocado)
Then place your poached egg or boiled egg sliced on top
YUMM!
Green Superfood Smoothie
- I Green Apple
- 2 Inches Cucumber
- 1 Banana
- 1 Handful of Spinach
- approx 200 – 300ml of water or coconut milk
- 1 scoop of superfood powder
Blitz everything together add more water or coconut milk to suit your preferred consistency and taste
Superfood smoothies are perfect for an anti inflammation diet, today you can get easy access to so many different superfood powder mixes that are so easy for convenience. A great way to make sure you get enough of your greens on a daily basis.
Anti Inflammatory Lunch & Dinner Recipes (also gluten free)
Greek and Mediterranean salads are often highly recommended for an anti inflammation diet here is 2 traditional ant-inflammatory salad recipes.
Traditional Greek Salad
Traditional Horiatiki Recipe
- 1 Cucumber
- 1 Green bell pepper
- 4 Medium Tomatoes
- 1 small Red onion
- 1 Block of Feta Cheese
- Handful of Kalamata Olives
- Extra Virgin Oil
- Red Win Vinegar
- Oregano
- Salt to taste
Cut cucumbers and tomatoes to preferred size.
Slice red onion and green bell pepper, place in a large dish.
Add olives, then cubes or break up feta cheese
Then add dressing: Mix extra virgin oil , red wine vinegar and herbs together
Mediterranean Salad
- Cucumber
- Tomatoes
- Salad Leaves
- 1 Small Red Onion
- 1 Tin of Chick Peas and/or Fish
- Olives
- Extra Virgin Olive Oil & Balsamic Vinegar( or red wine vinegar) for dressing
Cut cucumbers and tomatoes to preferred size.
Slice red onion
Add salad leaves
Add chick peas and/or fish
Then add dressing: Mix extra virgin oil and vinegar together.
Anti Inflammation Diet Soup Recipe
Carrot & Bean Soup
- 500 gram carrots (organic when possible)
- 1 tin of butter beans (drained)
- 1 onion
- 1- 2 cloves of garlic
- 1 x gluten free stock cube
- 1 – 2 tablespoons of olive oil or coconut oil
- Optional For Creamy Texture: 1 dollop of Greek Yoghurt or Coconut Cream or a tablespoon of Tahini. (add to blending just before serving)
- Optional spices; Coriander & Turmeric or a mix of Coriander & Ginger.
Chop onion and place in a pain with 1 clove of garlic and 1/2 tablespoon of oil
Add grated carrot.
Add spices and fry until soft.
Then add about 1 litre of stock slowly simmering for about 40 min – 1 hour.
Add any extra salt and spices to suit preference.
Once cooked add to blender and add coconut cream, yoghurt or tahini to bring in some creaminess to the soup. Then serve
Wild Rice Fish & Pea Risotto
- 1 Cup of Wild Rice
- Approx 2 cup of veg stock
- Zest of 1 small lemon
- 1 Glove Garlic
- I Tablespoon of olive oil or butter
- 1 x 2 Cups of Peas
- Optional Grated Parmesan
- Optional serve with a bed of salad
Creating Anti Inflammation Diet Recipes
Make a list of all the anti inflammation foods that you could include in your anti inflammation diet.
There are so many anti inflammatory foods and anti inflammation recipes out there, that are easy to adapt and make your own.
Chronic Stress And Inflammation
Other than changing to an anti inflammation diet, when both preventing and treating inflammation it is important to learn how to manage and reduce your stress levels. Chronic stress is a major cause of inflammation and dis-ease.
