14 Anti-Inflammatory Foods and Recipes That Help You Feel Better From the Inside Out

Do you ever wake up feeling stiff, puffy or just tired for no clear reason? What you eat every day can make a real difference. Anti-inflammatory foods like oily fish, berries, leafy greens, nuts, olive oil and spices such as turmeric and ginger are linked with better long term health. The good news is that they taste wonderful too. These easy recipes prove that eating well can feel like a treat, not a punishment..

Anti-Inflammatory Foods in One Salmon Power Bowl

If you only make one recipe from this list, make this one. It packs several anti-inflammatory foods into a single bowl: salmon full of omega 3 fats, leafy greens, purple cabbage, creamy avocado and crunchy almonds. A jammy egg makes it feel like a cafe lunch. It looks fancy, but it comes together in about 20 minutes. Would you eat this for lunch or for dinner?

You will need: 1 salmon fillet, 2 cups mixed greens, half a cup shredded red cabbage, a few radicchio leaves, 3 radishes, half an avocado, 1 egg, 2 tbsp sliced almonds, sesame seeds, 1 tbsp olive oil, 1 tbsp soy sauce, 1 tsp honey, 1 tsp rice vinegar, salt, pepper.

How to make it: Boil the egg for 7 minutes, then cool it in cold water and peel. Season the salmon with salt and pepper and sear in olive oil skin side down for 4 minutes, flip and cook 3 more. Toast the almonds in a dry pan. Fill a bowl with the greens, cabbage and radish. Add the salmon, avocado and halved egg. Whisk soy sauce, honey and vinegar and drizzle on top.

Anti-Inflammatory Foods: Herb Crusted Salmon

Salmon is the star of most lists of anti-inflammatory foods because of its omega 3 fats. Baking it with a crunchy herb crust is the easiest way to win over people who say they do not like fish. The outside gets golden and the inside stays soft and juicy. Serve it with roasted veggies or a big salad. Quick poll: how often do you eat fish? A) every week, B) once a month, C) only at restaurants, or D) never?

You will need: 2 salmon fillets, 2 tbsp Dijon mustard, 3 tbsp panko breadcrumbs, 1 tbsp chopped parsley, 1 tbsp chopped dill, 1 garlic clove, 1 tbsp olive oil, 1 lemon, salt, pepper.

How to make it: Heat the oven to 400F. Place the salmon on a lined tray and season with salt and pepper. Brush the tops with mustard. Mix breadcrumbs, herbs, minced garlic and olive oil and press on top. Bake 12 to 14 minutes until flaky. Squeeze lemon over it and serve.

Anti-Inflammatory Foods: Golden Turmeric Milk

Golden milk is a warm, cozy drink made with turmeric, ginger and a little cinnamon. Turmeric has a compound called curcumin that researchers study for its calming effect on inflammation, and a pinch of black pepper helps your body use it. It tastes like a gentle chai and is perfect before bed. Have you ever tried golden milk, or does a yellow latte sound strange to you?

You will need: 1 cup milk or oat milk, 1 tsp ground turmeric, half a tsp ground ginger, a pinch of cinnamon, a pinch of black pepper, 1 tsp honey.

How to make it: Pour the milk into a small pot. Whisk in the turmeric, ginger, cinnamon and pepper. Warm over medium low heat for 5 minutes without boiling. Take it off the heat and stir in the honey. Pour into a mug and sip while warm.

Blueberry Chia Pudding

Chia seeds are tiny, but they hold a lot of fiber and plant omega 3s. Stir them into milk overnight and they turn into a thick, creamy pudding. Top with blueberries, which are some of the most loved anti-inflammatory foods thanks to their deep color. It feels like dessert for breakfast. What topping would you add: almonds, banana, or a spoon of peanut butter?

You will need: 3 tbsp chia seeds, 1 cup milk or almond milk, 1 tsp maple syrup, half a tsp vanilla, half a cup blueberries, a few almonds.

How to make it: Stir the chia seeds, milk, maple syrup and vanilla in a jar. Wait 5 minutes and stir again so no clumps form. Cover and chill overnight or at least 4 hours. Stir once more, then top with blueberries and almonds before serving.

Anti-Inflammatory Foods Kale Salad

Raw kale can be tough, but there is a trick. Rub it with a little olive oil, lemon and salt for one minute and it turns soft and silky. Leafy greens like kale are full of vitamins and antioxidants. Add something sweet and something crunchy and even kale doubters will go back for more. Be honest: do you love kale, or do you only eat it when someone is watching?

You will need: 1 bunch kale, 2 tbsp olive oil, 1 lemon, salt, 1 apple or pear, 2 tbsp dried cranberries, 2 tbsp pumpkin seeds, 2 tbsp grated parmesan.

How to make it: Strip the kale leaves from the stems and chop them. Add olive oil, lemon juice and a pinch of salt. Massage with your hands for 1 minute until dark and soft. Slice the apple thinly. Toss with the cranberries, seeds and parmesan and serve.

Maple Cinnamon Spiced Walnuts

Walnuts are the only common nut with a good amount of plant omega 3s, which is why they show up on so many lists of anti-inflammatory foods. Roast them with a little maple and cinnamon and they become an addictive snack. Keep a jar on the counter and grab a small handful when you crave something sweet. Quick poll: your favorite nut is A) walnut, B) almond, C) cashew, or D) peanut?

You will need: 2 cups walnut halves, 2 tbsp maple syrup, 1 tsp cinnamon, a pinch of cayenne, a pinch of salt.

How to make it: Heat the oven to 325F. Toss the walnuts with maple syrup, cinnamon, cayenne and salt. Spread on a lined tray in one layer. Bake 12 to 15 minutes, stirring once, until fragrant. Let them cool fully so they turn crunchy. Store in a jar for up to two weeks.

Garlic Ginger Broccoli

Broccoli is a quiet hero. It contains a compound called sulforaphane that scientists find very interesting for health. Cooked quickly in a hot pan with garlic and fresh ginger, it stays bright green and a little crisp. This takes five minutes and goes with almost any dinner. Do you like your broccoli soft, or with a bit of crunch?

You will need: 1 big head broccoli, 1 tbsp olive oil, 2 garlic cloves, 1 inch fresh ginger, 1 tbsp soy sauce, 1 tsp sesame oil, sesame seeds.

How to make it: Cut the broccoli into small florets. Heat the oil in a large pan over high heat. Add the broccoli and a splash of water and cook 3 minutes, stirring. Add the grated garlic and ginger and cook 1 more minute. Stir in soy sauce and sesame oil and top with sesame seeds.

Anti-Inflammatory Foods Ginger Lemon Tea

Fresh ginger has a warm, spicy bite, and it has been used for upset tummies and sore throats for centuries. Steep it with lemon and a little honey and you get a soothing drink that wakes you up without coffee. Make a big pot in the morning and sip it all day. Do you reach for tea or coffee when you need a lift?

You will need: 2 inches fresh ginger, 1 lemon, 3 cups water, 1 to 2 tsp honey, a pinch of turmeric (optional).

How to make it: Slice the ginger thinly, no need to peel. Bring the water to a boil and add the ginger. Simmer 10 minutes. Turn off the heat and squeeze in half the lemon. Strain into mugs, stir in honey and add a lemon slice to each cup.

Crispy Roasted Sweet Potato Wedges

Sweet potatoes get their bright orange color from beta carotene, an antioxidant your body turns into vitamin A. Roasted at high heat, they turn sweet and caramelized at the edges. A dusting of smoked paprika makes them taste like fries without the fryer. They are great as a side or a snack. Would you dip these in ketchup, yogurt sauce or hot honey?

You will need: 2 sweet potatoes, 2 tbsp olive oil, 1 tsp smoked paprika, half a tsp garlic powder, salt, pepper, fresh parsley.

How to make it: Heat the oven to 425F. Cut the sweet potatoes into long wedges. Toss with oil, paprika, garlic powder, salt and pepper. Spread out on a tray with space between them. Roast 25 to 30 minutes, flipping once, until crisp at the edges. Sprinkle with parsley.

Lemon Garlic Grilled Sardines

Sardines might be the most underrated fish in the store. They are small, cheap, full of omega 3s and very low in mercury. Fresh sardines on the grill with lemon and garlic taste like a seaside holiday in Portugal. Canned ones on toast are great too. Be honest: would you try sardines, or is this a hard no for you?

You will need: 8 fresh sardines (cleaned), 3 tbsp olive oil, 2 garlic cloves, 1 lemon, 1 tsp paprika, salt, parsley, crusty bread.

How to make it: Mix the olive oil, minced garlic, lemon zest, paprika and salt. Rub it all over the sardines. Grill or broil over high heat 2 to 3 minutes per side until the skin blisters. Squeeze lemon juice on top, scatter parsley and serve with warm bread.

Dark Chocolate Pistachio Bark

Good news for chocolate lovers: dark chocolate with 70 percent cocoa or more is rich in plant compounds called flavanols. That means a small square can sit happily among your anti-inflammatory foods. This bark takes ten minutes and looks like it came from a fancy shop. Quick poll: do you prefer A) dark chocolate, B) milk chocolate, C) white chocolate, or D) no chocolate?

You will need: 7 oz dark chocolate (70 percent), half a cup shelled pistachios, 2 tbsp dried cherries or cranberries, a pinch of flaky salt.

How to make it: Line a tray with parchment. Melt the chocolate gently in short bursts in the microwave, stirring each time. Spread it into a thin layer on the paper. Scatter pistachios, dried fruit and flaky salt on top. Chill 30 minutes until firm, then break into pieces.

Creamy Matcha Latte

Matcha is powdered green tea, so you drink the whole leaf. Green tea contains a compound called EGCG that is widely studied for its benefits. A matcha latte has a calm, steady caffeine kick and a smooth, grassy flavor. Honey or vanilla softens it for first timers. Have you joined the matcha fan club yet, or are you still loyal to coffee?

You will need: 1 tsp matcha powder, 2 tbsp hot water (not boiling), 1 cup milk or oat milk, 1 tsp honey or maple syrup, a drop of vanilla.

How to make it: Sift the matcha into a mug. Add the hot water and whisk in a zigzag until smooth and foamy. Warm and froth the milk. Stir the honey and vanilla into the matcha. Pour in the milk and enjoy hot, or pour over ice for a cool version.

Anti-Inflammatory Foods Spinach Strawberry Salad

This salad is pure sunshine in a bowl. Baby spinach, juicy strawberries, crunchy nuts and a tangy balsamic dressing are a perfect match. Berries and leafy greens are two of the easiest anti-inflammatory foods to add to your week, and this salad uses both. It is fresh enough for a picnic and pretty enough for guests. Would you add goat cheese or feta?

You will need: 4 cups baby spinach, 1 cup sliced strawberries, a quarter cup pecans or almonds, a quarter cup crumbled goat cheese, thin red onion slices, 3 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tsp honey, salt.

How to make it: Toast the nuts in a dry pan for 3 minutes. Whisk olive oil, balsamic, honey and a pinch of salt. Put the spinach in a big bowl and add the strawberries and onion. Pour over the dressing and toss gently. Top with nuts and cheese and serve right away.

Roasted Tomato Basil Soup

Cooked tomatoes are rich in lycopene, the red pigment linked to heart health, and roasting them makes the flavor deep and sweet. This soup with olive oil and fresh basil is the kind of comfort food your body thanks you for. Want more ideas for a happy gut? See our high fiber foods and recipes your gut will love. Which of these anti-inflammatory foods will you try first?

You will need: 2 lbs ripe tomatoes, 1 onion, 4 garlic cloves, 3 tbsp olive oil, 2 cups vegetable broth, a handful of fresh basil, salt, pepper.

How to make it: Heat the oven to 425F. Halve the tomatoes and quarter the onion. Toss with garlic, olive oil, salt and pepper on a tray. Roast 35 minutes until soft and a little charred. Blend with the broth and basil until smooth. Warm in a pot, taste and adjust the salt, then serve.