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Inflammation isn’t always a bad thing. In appropriate amounts, inflammation helps protect your

body from infection and injury. It’s when inflammation becomes chronic that it does more harm

than good. Prolonged periods of inflammation can lead to autoimmune diseases like rheumatoid

arthritis, type 1 and type 2 diabetes, lupus, celiac disease, multiple sclerosis, psoriasis, and

more. Inflammatory diseases occur when your body responds to triggers with an overly

powerful, inappropriate reaction, and attacks your body in the process.

Benefits of an Anti-Inflammatory Diet

Certain foods are known to contribute to higher inflammation levels in the body, such as red

meat, which contains a higher percentage of saturated fats. Some substances — like saturated

fats, trans fats, and refined sugar — cause the immune system to release inflammatory

proteins. Limiting these types of foods in your diet may help to lower inflammation levels.

Eating anti-inflammatory foods or following an anti-inflammatory diet (like the AIP diet) has

proven to impact inflammation levels and treat the symptoms of certain inflammatory conditions.

Research has shown that diets high in vegetables, seafood, fruits, nuts, and healthy oils can all

result in lower levels of inflammation.

6 Anti-Inflammatory Recipes to Make This Holiday Season

Whether you’re hosting the whole family or keeping it small, these recipes feature at least one

anti-inflammatory ingredient — and they’re bound to be a hit this holiday season!

Garlic Lemon Spinach

Image via Eat This, Not That

This recipe from Eat This, Not That, features spinach, garlic, and lemon, all of which boast

powerful anti-inflammatory properties. Spinach is a great source of anti-inflammatory

compounds, B vitamins, and fiber. Lemons are high in vitamin C, and the citrus flavonoids in the

fruit may help reduce inflammation.

Ingredients

 1 tablespoon olive oil

 3 cloves garlic, thinly sliced

 Pinch red pepper flakes

 2 bunches spinach, stems removed, washed and dried

 Juice of 1 lemon

 Salt and black pepper to taste

Directions

1. Heat the olive oil in a large sauté or saucepan over medium-low heat.

2. Add the garlic and red pepper flakes and cook gently for about 3 minutes, until the garlic

is lightly browned.

3. Add the spinach and cook, moving the uncooked spinach to the bottom of the pan with

tongs, for about 5 minutes, until fully wilted.

4. Drain off any excess water from the bottom of the pan.

5. Stir in the lemon juice and season to taste with salt and black pepper.

Ginger Salmon

Image via Shutterstock

This recipe from IIN graduate Elise Museles features salmon marinated in plum vinegar and

fresh-grated ginger. Ginger has been used in various forms in both traditional and modern

medicine, and research has found that its active ingredient, gingerol, has powerful antioxidant

and anti-inflammatory properties.

Ingredients

 1 tablespoon coconut oil

 ¼ cup water

 2 teaspoons fresh grated ginger

 1 tablespoon umeboshi plum vinegar

 2 4-ounce wild salmon fillets

 Lime slices, for garnish

Directions

1. Make marinade by combining oil, water, ginger, and vinegar. Place fish in a shallow

baking dish, cover with marinade, and refrigerate for at least 30 minutes.

2. Preheat oven to a low broil setting.

3. Remove fish from marinade, then set remaining marinade aside for basting.

4. In an oven-safe dish, broil fish skin-side down for 6-8 minutes, basting twice with

remaining marinade.

5. Garnish with lime slices and serve.

Butternut Squash and Cauliflower Curry

Image via Jessica Gavin

This recipe from Jessica Gavin is inspired by Indian cuisine and makes a unique addition to a

traditional American holiday spread. Curry paste is made from a combination of spices —

includingturmeric, coriander, and chili powder — which are all anti-inflammatory powerhouses.

Ingredients

 1 tablespoon vegetable oil, ghee, or grapeseed oil

 1 cup yellow onion, chopped

 3 cloves garlic, minced

 4 tablespoons curry paste

 3 cups butternut squash, diced into ½-inch cubes

 3 cups cauliflower florets, cut into small 1-inch-sized pieces

 15.5 ounces chickpeas, drained, (1 can)

 13.5 ounces of coconut milk, (1 can)

 1 ½ cups water, plus more as needed

 1 teaspoon kosher salt

 ¼ teaspoon black pepper

 4 ounces baby spinach, about 4 cups

 1 cup peas, frozen

 ½ cup cilantro leaves

 4 cups basmati rice, cooked

 Naan bread, optional

Directions

1. Heat one tablespoon of oil in a large deep pan over medium heat.

2. Add onions and garlic, and sauté over medium-low heat for 10 minutes until soft and

lightly colored.

3. When the onions are tender, add curry paste. Cook and stir for one minute.

4. Add squash, cauliflower, chickpeas, coconut milk, water, salt, and pepper. Bring to a

boil, then reduce heat to low and simmer (covered) until the squash and cauliflower are

tender, stirring occasionally, about 35 minutes.

5. Taste the sauce and adjust seasoning as needed. If the sauce is too thick, add more

water until desired consistency is reached.

6. Stir in the spinach, peas, and cilantro leaves. Cook over low heat until spinach has

gently wilted.

7. Serve with basmati rice and naan bread if desired.

Maple Roasted Squash and Brussels

Image via Calla Ramont

This recipe from IIN graduate Calla Ramont centers around butternut squash, a seasonal gourd

that’s a good source of fiber and potassium, and Brussels sprouts, a cruciferous vegetable high

in vitamins C and K. The dish's anti-inflammatory properties come from its cinnamon

seasoning, which contains potent anti-inflammatory properties.

Ingredients

 ½ large butternut squash

 1 lb brussels sprouts

 2 tablespoons avocado oil, split

 2 teaspoons salt, split

 1 teaspoon cinnamon, split

 2 tablespoons maple syrup

 ½ cup nuts of choice (pecans, walnuts, etc.)

 ½ cup dried fruit of choice (cranberries, raisins, etc.)

Directions

1. Preheat oven to 400 degrees Fahrenheit (204 degrees Celsius).

2. Peel and de-seed butternut squash, then slice into 1” cubes. On a parchment-lined

baking sheet, drizzle with avocado oil, salt, and cinnamon. Toss to coat evenly.

3. Wash Brussels sprouts, trim ends, and cut in half. On a parchment-lined baking sheet,

drizzle with avocado oil, salt, and cinnamon. Toss to coat evenly, then arrange face

down.

4. Bake the squash and Brussels sprouts for 20-25 minutes, or until the bottom sides start

to get crispy. Flip and bake for another 10 minutes.

5. Once cooled, combine Brussels sprouts, squash, dried fruit, and nuts in a large bowl.

Drizzle with maple syrup, season with additional salt and cinnamon if desired, then toss

to combine. 

Spatchcocked Turkey

Image via Leanne Citrone

This recipe from IIN graduate Leanne Citrone makes a beautiful (and delicious!) centerpiece for

your holiday table. Juicy and tender, this whole turkey is seasoned with garlic, thyme, and anti-

inflammatory rosemary. Research shows that rosemary may help reduce inflammation due to its

high polyphenol content. Some studies even found that rosmarinic acid (a polyphenol found in

rosemary and oregano) reduced inflammation markers in many inflammatory conditions.

Ingredients

 1 whole young turkey, thawed

 6 cloves of garlic

 1 whole onion, quartered

 2 celery stalks, roughly chopped

 1 whole orange, quartered

 3 sprigs of thyme

 2 sprigs of rosemary

 Salt and pepper

 3 tablespoons olive oil

 3 tablespoons butter

 1/2 cup white wine

Directions

To spatchcock turkey:

1. Make sure the turkey is completely thawed. Then, depending on its size, allow it to come

close to room temperature, about an hour and a half.

2. Discard the turkey packaging and remove any giblets from the cavity. Pat the turkey dry

to ensure crispy skin.

3. On a sturdy cutting board, lay the turkey with the breast face down. Locating the

backbone, cut along one side of it with designated kitchen shears. This will take more

effort than you may think — you're cutting through cartilage and bones!

4. Cut along the other side of the spine and remove the backbone. 

5. Once the backbone is removed, turn the turkey over on the cutting board so that the cut

side is on the board and the breast side is facing up. Using both hands, press down on

the breasts until the wishbone cracks and the turkey rests flat.

6. Transfer your spatchcocked turkey (breast-side up) to a baking sheet.

To season and cook:

1. Preheat oven to 450 degrees Fahrenheit (230 degrees Celsius).

2. Melt butter in a small pan. Add salt, pepper, and olive oil, and then brush the mixture all

over the turkey on both sides.

3. Arrange the garlic, onion, celery, orange, thyme, and rosemary around the turkey. Pour

white wine into the bottom of the baking tray. This will also help season any gravy you

make later!

4. Place the turkey in the oven for 20 minutes, then lower the heat to 350°F (176°C) for at

least one hour. Cook until the skin is golden brown and the thickest part of the breast

reads 165°F (74°C).

5. Remove from oven and let rest for 30 minutes before slicing and serving. 

Olive Oil Cake

Image via Feel Good Foodie

This recipe from Feel Good Foodie will round out your holiday offerings with a sweet (but

not too sweet) dessert option. This cake is made with extra virgin olive oil, which is high in oleic

acid and antioxidants like oleocanthal. Both compounds reduce inflammation in the body.

Ingredients

 ¼ cup all-purpose flour

 ⅔ cup granulated sugar

 ½ teaspoon baking powder

 ¼ teaspoon baking soda

 ¼ teaspoon salt

 ⅔ cup olive oil

 ½ cup Greek yogurt

 2 large eggs

 3 tablespoons lemon juice

 Zest of one lemon

Directions

1. Preheat oven to 350°F (176°C) and oil a 9” round pan.

2. Mix the dry ingredients (flour, sugar, baking powder, baking soda, and salt) together in a

large bowl.

3. Create a well in the flour mix and add olive oil, Greek yogurt, and eggs. Whisk into the

flour mixture.

4. Add lemon juice and zest and stir until completely combined and there are no lumps.

5. Pour batter into the prepared pan.

6. Bake for 30-35 minutes or until a toothpick inserted comes out clean.

7. Allow it to cool for at least 10 minutes before slicing.

8. Serve with a dollop of Greek yogurt and raspberries, if desired.

The Bottom Line

These recipes offer a launching point for introducing anti-inflammatory recipes to your holiday

crowd. But be mindful — this should only act as a guide when exploring anti-inflammatory foods.

What works for you and your situation may not work for everyone else. Having a well-rounded

diet — including anti-inflammatory foods — is great for both your physical and mental health.

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