Obesity, heart disease, cancer, osteoporosis and even depression are linked to what we eat.
Many studies link our lifestyle and diet to inflammation and disease susceptibility.
The classic way to relieve pain and inflammation is known to all. But before you take another pill, I suggest you consider the alternatives that nature has offered us in abundance, and which have been successfully used for many centuries.
If you've read my previous articles about chronic inflammation, you probably already know that the first and most important step to preventing and treating inflammation is to adopt healthy eating habits.
The so-called anti-inflammatory diet involves eating plenty of vegetables, legumes, unsweetened fruits, berries, and herbs. It is recommended to eat at least 450 g per day, and preferably 750 g of plant foods.
It is extremely important to include foods rich in omega-3 fatty acids in your diet. First of all, it is fish and olive oil. And, of course, we must not forget about animal protein. It can be obtained not only from fish, but also from lean white poultry or rabbit meat.
The following foods are especially important for reducing inflammation:
- Foods with polyamines: mature cheeses, mushrooms and grapefruits.
- Foods with probiotics: fermented milk products with a limited shelf life (kefir, buttermilk, cottage cheese).
- Foods with dietary fiber: plant foods.
- Foods with polyphenols: greens and berries.
- Foods with Magnesium: buckwheat, lentils and nuts.
- Foods with vitamin K: leafy vegetables.
- Foods with spermidine: sprouts, mushrooms and aged cheeses.
- Foods with curcumin: turmeric.
The good news for those who decide to switch to an anti-inflammatory diet is that there are so many spices with anti-inflammatory effects that will turn your meal into a real culinary delight. Among them I can mention turmeric, ginger, boswellia, rosemary, garlic, cayenne pepper, cinnamon, parsley, cornflower, clove, black pepper, cumin etc.
I suggest you try several simple recipes containing products that will help neutralize inflammatory processes in the body, restore strength and health.
Recipe 1. Toasts with chickpea paste, avocado and tomatoes
This recipe takes the taste of avocado toast to a whole new level. This delicious, hearty and healthy vegan Mediterranean dish will fill you up until lunchtime.
Ingredients for 2 servings: 2 slices whole grain bread, 2 slices of tomato, extra virgin olive oil for greasing bread and tomatoes, 1/4 cup chickpea or hummus paste, 1/2 mashed avocado, 1/4 tsp sea salt, ground black pepper to taste.
Cooking: Toast the bread in the toaster. While the bread is cooking, heat the grill. Brush the tomato slices with olive oil. Grill them for 1-2 minutes on each side until characteristic stripes appear, place them on a plate. Once the bread is ready, brush it with olive oil. Spread the chickpea paste evenly. Top with mashed avocado and garnish each piece with a slice of tomato. Season with sea salt and ground black pepper and serve immediately.
Recipe 2: Cannellini beans with garlic and sage
Beans are one of the best foods recommended for reducing inflammation. They will also fill you up with lots of good fiber.
Ingredients for 4 servings: 450 g cannellini beans, 2 tbsp. olive oil, 1 pc. garlic, 1 sprig of sage, 1/4 tsp. black peppercorns, 1 tsp coarse salt.
Cooking: Place the beans in a large bowl and cover with 6 cups of cold water. Leave overnight. Drain the water from the beans and transfer to a large saucepan. Add 8 cups of water, 2 tablespoons of olive oil, sage sprig and black pepper. Peel the garlic and cut off the top of the head. Put on beans. Bring to a boil over medium heat, reduce heat slightly and simmer uncovered for about 1.5 hours, stirring occasionally. Add 1 teaspoon of salt. Simmer for about 30 more minutes until the beans are soft, adding water as needed. Let it cool down for about 1 hour. Divide the beans among serving bowls, removing the garlic, sage and black pepper. Salt and pepper to taste, drizzle with olive oil and serve.
Recipe 3: Salmon fillet baked in mint-basil sauce
Salmon is a great option for those suffering from inflammation. It contains omega-3 fatty acids that help reduce inflammation in the body.
Ingredients for 6 servings: 800 g salmon fillet; mint basil, green onion, salt – to taste; juice of 1 lemon, freshly ground pepper – to taste, 2 tbsp. sesame or olive oil.
Cooking: Rinse the salmon fillet, dry it. Can be cut into bite-size pieces or left whole. For the sauce, finely chop the mint, green onion and basil. Add freshly squeezed lemon juice, salt, freshly ground pepper (to taste). Also add sesame or olive oil. Lay the fish on a baking sheet lined with foil or parchment paper. Spread the green sauce over the fish. Preheat the oven to 170 degrees and bake the salmon on a medium rack. If in small pieces – 15 minutes, if about 1 kg of a whole fillet – about 50 minutes (it all depends on the weight of the fish and your oven). Serve baked salmon surrounded by lemon and sprinkled with chopped herbs.
When it comes to cooking healthy and delicious food, sometimes it's best to keep things simple. Of course, there are many complex recipes containing anti-inflammatory foods, but I recommend that you start with the simplest ones. Choosing complex recipes, you run the risk of not getting the expected result, tiring yourself, or even stressing. But do not forget that stress is not at all good for inflammation. So, enjoy these simple but healthy recipes!