Dealing with chronic inflammation can be challenging, affecting your digestive system and energy levels. Fortunately, you can combat inflammation with a variety of nutritious foods like fruits, whole grains, legumes, and vegetables. We've created satisfying dinners featuring these ingredients, each with at least 15 grams of protein per serving to keep you full longer. Try our flavorful recipes like Fish Taco Bowls with Green Cabbage Slaw and Spinach Salad with Quinoa, Chicken & Fresh Berries. They are not only delicious but also ready to eat in 30 minutes or less.
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| Healthy Recipes for Inflammation Relief |
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30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa
A honey-and-chipotle glaze adds a sweet and spicy kick to roasted salmon. If you're short on time, you can use thawed frozen corn instead of fresh corn. Consider grilling or broiling the corn briefly for extra flavor.
Cucumber Salad Sandwich
Who says you can't put a salad on a sandwich? Create a creamy cucumber filling with your favorite fresh herbs, tangy feta cheese, and lemon. Patting the cucumber dry after salting it prevents the filling from making the bread soggy. If you prefer crispy bread, toast it before assembling the sandwich.
Herby Fish with Wilted Greens & Mushrooms
This healthy fish recipe is perfect for a quick weeknight meal. Serve it with wild rice or roasted potatoes.
Fish Taco Bowls with Green Cabbage Slaw
Fresh salsa verde, green cabbage, and avocado create the vibrant green colors in this light and bright fish taco bowl. While we recommend halibut, you can use any firm white fish like mahi-mahi or tilapia. Garnish with cilantro or try toppings like sprouts or watermelon radishes for more color.
Green Goddess Ricotta Pasta
This pasta sauce is based on the flavors of green goddess dressing, featuring lemon, anchovy, and herbs. Mix basil, chives, parsley, and tarragon for a fresh sauce. Adding ricotta creates a velvety texture, while lemon juice balances the creaminess. Shells are ideal for holding the sauce, but you can use another type of pasta. To add more vegetables, consider asparagus or peas.
Tilapia Fish Tacos
These refreshing tilapia fish tacos are tender and full of coastal flavors. Use either corn or flour tortillas for this recipe. While tilapia is recommended, other white, flaky fish like cod or haddock can be used.
Super Green Pasta
This quick and easy green pasta is packed with kale and spinach, creating a vibrant green sauce when blended with basil, pine nuts, and Parmesan cheese. Enjoy it as a vegetarian dish or add grilled chicken or white beans for extra protein.
Anti-Inflammatory Chicken & Beet Salad
This quick salad combines tart cherry juice concentrate, beets, and walnuts, which are known for their anti-inflammatory properties. Using packaged cooked beets saves time. Look for them in the produce section.
Creamy Green Pea Pesto Pasta
Mint and peas pair perfectly in this creamy pasta dish. It works as a vegetarian main dish or a side. Sprinkle pine nuts for added crunch. Process the pesto longer for a smoother texture, scraping the sides of the bowl. Freshly grated Parmesan cheese works best.
Spinach Salad with Quinoa, Chicken & Fresh Berries
This grain bowl combines spinach, quinoa, chicken, and fresh berries. For an easy work lunch, prepare the dressing separately and toss it just before eating. If you're short on time, use rotisserie chicken and microwavable quinoa.
Lemon-Caper Black Cod with Broccoli & Potatoes
This healthy black cod recipe features crispy skin and is served with roasted broccoli and potatoes, making a satisfying 30-minute dinner.
Arugula & Cucumber Salad with Tuna
Spicy baby arugula pairs with crisp Persian cucumbers and celery in this refreshing salad. Italian Castelvetrano olives offer a mild, buttery flavor that complements the tuna.
Grilled Salmon & Vegetables with Charred Lemon-Garlic Vinaigrette
This grilled salmon recipe is accompanied by grilled vegetables and a charred lemon-garlic vinaigrette, capturing the flavors of summer.
Chicken & Cabbage Salad
Nước chấm, a Vietnamese dipping sauce, combines sugar, lime juice, and fish sauce to create a refreshing chicken salad. Serve it with glass noodles or inside a lettuce leaf. Alternatively, use grilled steak slices instead of chicken for a different twist.
Chicken Caesar Salad Wraps
These chicken Caesar salad wraps make a quick and easy lunch or dinner. For the best results, make them up to 1 day in advance or the romaine leaves may become soggy.
Grilled Vegetable & Black Bean Farro Bowls
These bowls offer all the goodness of a black bean and veggie burrito, minus the tortilla. Nutty, chewy farro replaces rice, and the vegetables are grilled with a zesty lime vinaigrette.
Seared Sesame-Tuna Bowls
These bowls feature black sesame seeds for a dramatic look. If you can't find black sesame seeds, toasted white sesame seeds work just as well.
Ginger White Fish & Cabbage
Use your choice of firm white fish, such as halibut, cod, or sea bass, in this ginger white fish and cabbage recipe. Steaming the fish results in tender and moist fillets. A crispy garlic-chile oil adds delicious spice.
Salmon & Avocado Salad
This quick and easy dinner combines tender salmon with a hearty salad of red cabbage, carrots, and avocados, all tossed with a creamy dill vinaigrette.
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