13 anti-inflammatory recipes
From smoothies and granola bowls to salads and traybakes, our recipes pack an anti-inflammatory punch, offering an abundance of fresh, vibrant ingredients
Fight inflammation with an array of nourishing dishes, from blueberry smoothie granola bowls to pistachio lime salmon and broccoli and peanut soba noodles. Then, take a look at more healthy collections such as our high-protein and gut-friendly recipes.
What are anti-inflammatory foods and why are they important?
Anti-inflammatory foods are those that contain certain properties that have been shown to decrease inflammation in the body. While a certain amount of inflammation is important to support the body against injury and infection, too much inflammation (such as that caused by stress, processed foods, environmental toxins etc) can lead to illness and disease.
While there isn't a single anti-inflammatory diet that covers all needs, the general rule of thumb is to focus on eating unprocessed, whole foods that are rich in healthy fats and phyto-nutrients to offer the most anti-inflammatory protection. Fresh foods such as fruits, vegetables, nuts, seeds, legumes, herbs, spices and fatty fish are great choices when it comes to eating in an anti-inflammatory way.
Easy anti-inflammatory recipes
Make salmon shine with greens dressed in a vibrant lime and toasted pistachio salsa. Pistachios are packed with vitamin B6, which is important for hormonal balance and mental well-being. Edamame are rich in plant protein, antioxidants and fibre. Don't forget a dollop of calcium-rich Greek yogurt on top.
Traybakes are midweek saviours, and this vibrant curried salmon dish is full of omega-3 fatty acids and antioxidants – great for a healthy mind and skin. Serve as-is or add a nutritious grain, like brown rice or spelt.
More like this
Fibre-rich cauliflower is roasted in a miso dressing – also filled with probiotics – and turned into a rustic salad with pickled onions and lentils. It's delicious and great for your gut, too.
Make your salad so much more exciting with thinly sliced cauliflower florets, cubed apples, raisins, toasted walnuts and a quick mustard dressing.
Bursting with vibrant sweet potatoes, punchy chipotle and zingy orange, this low-calorie soup makes for a nourishing vegan lunch.
This recipe for broccoli and peanut soba noodles is really easy to make and ready in 20 minutes or less. The fresh greens are a great combination with the noodles, while the roasted peanuts add a crunchy texture to the dish.
Full of plenty of good bacteria, this fruity smoothie recipe makes a great on-the-go breakfast idea.
Liven up a storecupboard staple with this super-simple dish. Chickpeas are high in fibre, especially a soluble fibre called raffinose, which is broken down by beneficial gut bacteria to support regular bowel movements. Avocado offers a bunch of healthy nutrients such as magnesium, zinc and potassium to support digestion.
A vibrant, low-calorie and vegan dinner idea, made with sweet potatoes, red split lentils, coconut milk and plenty of spices.
Earthy beetroot and sweet orange pair up beautifully in this simple winter salad. It pops all the more with a salty olive vinaigrette and chunks of creamy feta.
Golden baked gnocchi, hazelnut pesto and vibrant veggies such as butternut squash and kale come together in this hearty vegetarian dinner recipe.
Toss nutty soba noodles, shredded chicken, crunchy sesame seeds and fresh aromatic herbs with a zingy ginger dressing for a high-protein, veg-filled lunch.
Try our quick and easy vegan chilli. This quinoa and black bean chilli recipe is high in protein, low calorie and vegan – but still tastes impossibly creamy.
Tracey Raye is the Health Editor for olive and BBC Good Food. Tracey, MSc, is a registered nutritionist, holding a master’s degree in Personalised Nutrition. She is passionate about harnessing the power of all things health and wellbeing - in a way that enhances, rather than limits our lives. She covers our nourishing recipes and collections, oversees our health strategy and stays adrift of the latest health and lifestyle trends – in order to bring you the tools and inspiration you need to find what health means for you.