Anti-inflammatory Food
Recipes
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Now that we’re in the hottest days of summer, the key to anti-inflammatory eating is easy, fast and cold. A benefit of summer is well-stocked farmer’s markets and produce stands – take advantage of these for seasonal fresh fruits and vegetables.
Chilled Avocado Soup
Avocados are a great anti-inflammatory food, and this chilled soup is refreshing, filling and good for you.
- 4 ripe avocados, pitted and halved
- 2 cups chilled chicken broth (low-sodium is best)
- 1 ½ cups heavy cream Juice from
- 1 lemon Cayenne pepper to taste
- Salt and pepper to taste
- Garnish: Sour cream, cheddar cheese, green chiles, salsa, crushed tortilla chips, jalapenos
Scrape the avocados from skin into a food processor or blender. Add chicken broth, lemon juice, cayenne, salt and pepper and blend until smooth and mixed well. Cover and chill in refrigerator for at least one hour. Right before serving, whip heavy cream with an electric mixer until thickened. Gently stir avocado mixture into the heavy cream. Garnish with your chosen toppings. (Note: chilled shredded chicken may be stirred into soup when adding the avocado mixture into the heavy cream for a protein boost).
Chilled Strawberry Soup
Chilled fruit soups are easy, include anti-inflammatory ingredients, and can either be the start to a meal or can be served as dessert.
- 4 pints fresh strawberries 1 cup vanilla flavored almond milk
- ½ cup low fat plain yogurt
- ½ cup light sour cream
- Approximately 3 tablespoons of sugar, to taste
- Garnish: Light whipped cream, fresh mint leaves Wash, stem and hull strawberries.
In a food processor or blender, process berries, almond milk, heavy cream and sour cream until smooth and mixed well. Transfer into a sealable container, then stir in sugar little by little, tasting as you add to make sure it isn’t too sweet. Cover and chill at least 4 hours. Garnish with whipped cream and fresh mint leaves
Chicken Mandarin Salad with Ginger Dressing
This salad has gained popularity in fast-food restaurants, but their version is nowhere near as fresh and healthy as making your own. Ginger is a highly recommended anti-inflammatory herb and adds great flavor in this salad.
Dressing:
- 4 cloves minced garlic
- 2 tablespoons minced fresh ginger root
- ¾ cup sesame oil
- 1/3 cup rice vinegar
- ¼ cup low-sodium soy sauce
- 2 tablespoons honey
Combine all ingredients in blender or food processor, blend until smooth. Chill in refrigerator until cold enough to serve – shake well before dressing salad.
Salad:
- 1 head romaine lettuce, washed and shredded into bite-sized pieces
- 1 head red leaf lettuce, washed and shredded into bite-sized pieces
- 2 cups washed baby spinach
- 1 can mandarin oranges, drained
- ½ cup slivered almonds 1 cup fresh snow pea pods
- 1 cup fresh shredded carrots 2 cups cooked diced chicken breast
- ½ cup crispy chow-mein noodles
Add all ingredients together in a large bowl. Add dressing and toss to coat.
