What does food have to do with chronic disease? Much. Treat yourself and enjoy these delicious anti-inflammatory dishes. Dinner is served!

Having a happy gut can do a lot to make you feel better and handle chronic health problems. Chronic inflammation often goes hand in hand with chronic diseases, which cause pain and many other symptoms throughout the body.

Fortunately, we can support our body’s ability to feel better by feeding ourselves with whole foods that are dense in nutrients that the body can use to reduce inflammation.

These seven delicious recipes are anti-inflammatory and tasty, which gives you a bite closer to a happy and healthy gut.

anti-inflammatory recipes

THE ANTI-INFLAMMATORY RECIPES FOR A HAPPY GUT

GRILLED CHICKEN LEGS WITH PINEAPPLE AND MINT SAUCE

For me, there is nothing better than the crispy skin of the chicken thighs. This recipe takes them to the next level with a dose of spicy mint and pineapple sauce.

The thighs are a relatively economical chicken cut, so this recipe is also profitable. But the superstar ingredient is pineapple. It has a large amount of vitamin C, B vitamins and minerals, and contains a special enzyme called bromelain, which aids digestion.

RECIPE

The chicken thighs are in the regular rotation in our house because they are affordable, tasty and who does not like dark meat anymore? Do not be fooled by how simple this recipe is: turn on your grill and try it. In combination with a good salad or roasted vegetables, it tastes like summer.

If you do not have a grill, this recipe can be easily done on the stove (although in the summer heat, who wants to be in the kitchen?). Simply get your pan nice and hot with a pinch of coconut oil, and start by adding the chicken with the skin down first. After things have browned a little and the skin begins to creak (5 to 7 minutes), turn and finish for another 5 to 10 minutes in a 400 degree oven (F).

INGREDIENTS

For the chicken:

  • ½ teaspoon of sea salt
  • ½ teaspoon garlic powder
  • ½ teaspoon ginger powder
  • 3 pounds of boneless and skinless chicken thighs

For the sauce:

  • ½ large pineapple, cut into ½ inch pieces
  • 1 bunch of radishes, top parts removed and cut into ½ inch pieces
  • 1 medium cucumber, cut into ½ inch pieces
  • 1 avocado, cut into ½ inch pieces
  • 1 bunch of green onions, root and top ends removed and finely chopped
  • 1 ounce fresh finely chopped mint leaves
  • 1 clove of garlic, chopped
  • ½ teaspoon of sea salt
  • ½ teaspoon ginger powder
  • ½ lemon, juice

INSTRUCTIONS

  1. Preheat your grill.
  2. Combine the salt and spices in a small bowl and reserve. Dry the chicken completely with a piece of paper towel and set it aside while the grill heats up.
  3. Just before cooking, cover the chicken with the spice mixture, using your fingers to rub well.
  4. When the grill is hot, place the chicken with the skin facing down and cook for 5 to 7 minutes, until the skin becomes crispy. Turn and cook another 5 to 7 minutes, or until a thermometer shows 165 degrees F.
  5. Combine the ingredients of the sauce and stir gently to combine.
  6. Serve each piece of chicken with sauce on top.

 

BEEF AND VEGGIE BURGERS FED WITH GRASS

Why grass-fed beef? Cows are ruminants and are intended to eat mainly grass.

However, our modern agricultural system has turned to cheaper ways to feed cows such as wheat, corn, soybeans and by-products, which also make cows grow faster.

When the cow eats food that it should not, it becomes unhealthy, just like us.

Well-fed cows are the same as healthy cows, and healthy cows equal healthy meat for us.

This colorful recipe beats a traditional hamburger as it is also full of vegetables loaded with fiber and antioxidant power.

Having a happy gut can do a lot to make you feel better and handle chronic health problems.

Chronic inflammation often goes hand in hand with chronic diseases, which cause pain and many other symptoms throughout the body.

Fortunately, we can support our body’s ability to feel better by feeding ourselves with whole foods that are dense in nutrients that the body can use to reduce inflammation.

These seven delicious recipes are anti-inflammatory and tasty, which gives you a bite closer to a happy and healthy gut.

Grass-fed beef is better for many reasons, and although it’s a bit more expensive, it’s the only meat we buy now. The health benefits outweigh the cost in my mind, but I have some tricks to stretch more meat and get the most out of my burger money.

RECIPE

The ingredients

  • 5 pounds of grass-fed ground beef
  • 2 medium courgettes
  • 2 medium carrots, peeled
  • 3-4 cloves of garlic
  • ¼ teaspoon of salt
  • ¼ cup chopped fresh parsley
  • 2 tablespoons grated Parmesan cheese (optional)
  • Black pepper
  • 2 tablespoons of coconut oil

INSTRUCTIONS

  1. Grate the carrots and zucchini in a mixing bowl.
  2. Chop the garlic and finely chop the parsley.
  3. Melt half of the coconut oil in a hot pan and add the garlic, carrots, zucchini, salt and pepper. Sauté for about 2 minutes, add the parsley and continue cooking for several more minutes until the vegetables soften.
  4. Combine the cooked vegetables with the ground meat and add the grated Parmesan cheese (if you use it). Mix to combine and form hamburgers.
  5. Add the remaining oil to the pan and cook over medium-high heat for 3 to 4 minutes per side (or broil over medium-high heat for 3 to 4 minutes per side)
  6. Serve in grilled sweet potato rounds * or hamburger buns and cover with lettuce, tomato, avocado, sprouts, etc.

 

BROCCOLI CAULIFLOWER SOUP

This tastes like an indulgent soup based on cream but instead uses coconut milk without dairy. The recipe meets the criteria of many healing diets such as paleo and AIP (autoimmune protocol).

Broccoli and cauliflower are part of the Brassica family, a nutrient source of nutrition. Also called “cruciferous vegetables”, these treats are especially high in carotenoids, which are the precursors of vitamin A production and are touted for their many health benefits.

Another star of this dish is the broth of bones. Bone broth is incredibly soothing for our gastrointestinal system. It is a dense source of amino acids, minerals, collagen and other substances that help repair the intestinal lining. Try doing it at home to get the most profitable and delicious broth.

This soup gets bonus points because it is freezing, which is perfect for days full of fatigue.

RECIPE

INGREDIENTS

  • 2 tablespoons of olive oil
  • 2 teaspoons of sea salt
  • 1/2 chopped yellow onion
  • 1 clove garlic
  • 1/2 cup of coconut milk
  • 2 cups broccoli florets
  • 2 cups of cauliflower florets
  • 1 cup of bone broth (I used homemade broth, but bought at the store or works in existence) *
  • Optional: 2 chives, extra olive oil and/or extra sea salt to cover, black pepper (not AIP)

INSTRUCTIONS

  • Place a large pot over medium-low heat.
  • Cut the onion into cubes, chop the garlic and add to the pot with the olive oil.
  • Stir occasionally for about 5 minutes until the onions are clear.
  • Add broccoli and cauliflower, bone broth, coconut milk, and sea salt.
  • Light the fire to medium-high and let it cook until the vegetables are tender.
  • Use an immersion blender or transfer to a separate blender and combine until the soup is completely mixed.
  • If you use it, cut the scallions and sprinkle over the soup with a little olive oil and sea salt.

 

BASIC BAKED SALMON

Afraid to cook fish? This recipe shows you how to make salmon in a simple, less intimidating way.

There are so many benefits for salmon. It is most commonly spoken of its high amounts of omega-3 fats.

Omega-3s are anti-inflammatory and that only makes salmon a perfect food for those living with chronic diseases.

This healthy source of protein is also rich in B vitamins and vitamin D.

Serve with your favorite sides and do not forget the lemon slices!

RECIPE

INGREDIENTS

  • 4 salmon fillets
  • 2 sea salt TBS
  • 2 TBS of olive oil
  • 1-2 lemons, sliced

INSTRUCTIONS

  1. Turn the rotisserie to the maximum.
  2. Lightly grease a pan or tray or use parchment paper.
  3. Dry the salmon fillets and sprinkle the salt and olive oil evenly over the fish.
  4. Place in the oven on the top rack (to make it crisp) for 10 minutes per inch of thickness of the fillets.
  5. When finished, add lemon slices to garnish and provide slices for each person to add the juice as desired.

 

SPAGHETTI SQUASH WITH AVOCADO AND AVOCADO DRESSING

The spaghetti squash is a hidden gem among the pumpkins. You can prepare it as an accompaniment or as a main meal because of its similarity to spaghetti.

I love this recipe because it incorporates various nutrient profiles, and the bright sauce adds a touch of avocado creaminess.

RECIPE

Ingredients:

For the main course:

  • 1 cup of grape tomatoes, halved
  • 1 spaghetti squash
  • 1 pound of cooked chicken breast
  • 1 tsp. sea salt
  • 1 packet of asparagus, steamed and cut into 1-inch pieces
  • 1 tablespoon. olive oil

For the sauce:

  • 1 cup of fresh basil leaves
  • 2 avocados
  • 1/4 cup and 2 tablespoons. extra virgin olive oil
  • 1 clove garlic
  • 3/4 teaspoon. sea salt

INSTRUCTION:

  1. Preheat your oven to 375 ° F.
  2. Cut the spaghetti squash in half (I do it along, but in both directions it works) and take out the seeds. Sprinkle with a little olive oil and a pinch of sea salt. Place face down on a baking sheet.
  3. Place it in the preheated oven for 45-60 minutes or more, until the skin can be easily pierced and crushed inside.
  4. While cooking the spaghetti squash, steam the asparagus, cut the chicken breast and cut the tomatoes.
  5. To make the sauce, add the avocado and 1/4 cup of olive oil in a food processor or blender. Mix, then add the basil leaves, sea salt, garlic and more olive oil by the spoon as needed.
  6. When you have finished the spaghetti, crush the inside and add to a large serving bowl. Add the ingredients you chopped, plus 1 tablespoon of olive oil and 1 teaspoon of sea salt and mix.
  7. Sprinkle over the sauce before enjoying.

 

Having a happy gut can do a lot to make you feel better and handle chronic health problems. Chronic inflammation often goes hand in hand with chronic diseases, which cause pain and many other symptoms throughout the body.

Fortunately, we can support our body’s ability to feel better by feeding ourselves with whole foods that are dense in nutrients that the body can use to reduce inflammation.

These seven delicious recipes are anti-inflammatory and tasty, which gives you a bite closer to a happy and healthy gut.

CHICKEN SALAD WITH TURMERIC AND LEMON

Turmeric is a spice that has been used medicinally for years, especially in Ayurvedic medicine. Curcumin is the substance in turmeric that is powerful in reducing of inflammation.

Adding turmeric to your food is a simple way to give an anti-inflammatory blow!

Combine it with lemon, another anti-inflammatory food that contains vitamin C (crucial for the immune system) and helps with many digestive diseases.

RECIPE

For 4 people

Ingredients:

For the salad:

  • 1 tablespoon. olive oil
  • 1 medium sweet potato
  • 1 pound chicken breast
  • 6 cups of fresh spinach
  • 1 tsp. turmeric
  • 1 lemon peel plus a pinch of lemon juice
  • 1 tsp. sea salt
  • 1 cup of strawberries

For the dressing:

  • 1/4 cup olive oil
  • Juice of 1 lemon
  • 1/4 teaspoon. sea salt
  • 1/8 teaspoon. freshly cracked black pepper

INSTRUCTION:

  1. Use an already roasted sweet potato or roast a medium sweet potato at 350 ° F for one hour, remove it from the skin and cut into slices.
  2. While the sweet potato is baking, place a large skillet over medium heat. Season the chicken on both sides with 1 teaspoon of sea salt, turmeric, lemon zest, and lemon juice. Once the pan is hot, add 1 tablespoon of olive oil and add the chicken to the pan.
  3. Turn chicken over after 10 minutes, then cook for another 10 minutes. When finished, cut into strips.
  4. Cut the strawberries.
  5. Add the spinach to a large salad bowl. Place the sweet potato, chicken, and strawberries on top.
  6. Now mix the dressing. In a small bowl, add 1/4 cup of olive oil, lemon juice, 1/4 teaspoon of sea salt and black pepper. Mix well and sprinkle on the salad before serving.

Who says you cannot eat amazing food AND keep your instinct happy and healthy?