Eating a diet rich in plants is one of the most powerful ways you can reduce inflammation. Incorporating anti-inflammatory foods like garlic, ginger, turmeric, sardines, salmon, olive oil, and purple/blue/black foods on a regular basis can help reduce muscle and joint pain, headaches, excess weight, and your risk of chronic disease. Read more about the top anti-inflammatory foods to reduce pain and disease here.

Here are some of my favorite ways to incorporate these disease fighting super-foods into my diet:

Golden Milk Protein Oats

• 1/2 cup rolled oats
• 1 cup unsweetened non-dairy milk (almond, soy, coconut)
• 1/2 tsp ground turmeric
• 1/2 tsp cinnamon
• 1/4 tsp ground ginger
• Pinch of black pepper
• Pinch of sea salt
• 1 scoop vanilla protein powder (I like Sunwarrior)
• Topping suggestions: Hemp seeds, chia seeds, flax seeds, cacao nibs, berries, shredded coconut

Instructions:

1. In a small saucepan, combine the milk, turmeric, cinnamon, ginger, and black pepper over medium heat.
2. Add the oats and salt and bring to a boil. Once boiling, reduce the heat to low and simmer for ~8-10 minutes, until the oats are tender and the liquid has been absorbed.
3. Remove oats from the heat and stir in protein powder. If the consistency of the oats gets too thick, add in a little more water or milk. Transfer oats to a bowl and top with your favorite toppings.

Purple Sweet Potato Mash with Pecans

• 5 small purple sweet potatoes, peeled and chopped (or 2-3 large purple sweet potatoes; about 2 lbs)
• 1/2 can full-fat coconut milk
• 1/2 tsp cinnamon
• 1/2 tsp salt
• Pecans, chopped (for garnish)

Instructions:

1. Place potatoes in a large pot and fill with water.
2. Place pot over high heat and bring to a boil. Boil potatoes until tender, approx. 20 to 25 minutes.
3. Drain potatoes and place back into the pot. Add coconut milk, salt, and cinnamon. Mash with a potato masher or with an electric hand mixer until desired consistency has been achieved
4. Top with chopped pecans.

Curry Quinoa Rainbow Salad

• 1 cup quinoa
• 2 TBSP olive oil
• 2-3 tsps curry powder
• 1 tsp turmeric powder
• 1-2 cloves garlic, minced (or 1/2 tsp garlic powder)
• 1/2 inch piece of ginger, peeled and chopped
• 2 TBSP Tamari, Bragg’s Liquid Aminos, or Coconut Aminos
• Salt and pepper to taste
• 1 cup frozen peas, thawed
• 1/2 cup dried unsweetened cherries
• 1 red bell pepper, chopped
• 1/2 cup shredded carrots
• 1/2 cup cilantro, chopped
• 1/2 cup parsley, chopped
• 1 cup whole cashews (for topping)

Instructions:

1. Bring 2 cups water to boil. Add quinoa, cover, and reduce heat to low. Simmer for approx. 10 minutes or until quinoa is soft. Remove from heat.
2. Add olive oil, curry powder, turmeric, garlic, ginger, Tamari (or Bragg’s or Coconut Aminos), and salt and pepper to the quinoa. Mix well.
3. Transfer curried quinoa to a large bowl and add in the rest of the ingredients. Mix well. Top with cashews. Enjoy!

Sunny Sauce

• 1 cup raw cashews
• 2 garlic cloves
• 1 tsp turmeric
• 1 inch piece fresh ginger, peeled and chopped
• 1 tsp apple cider vinegar
• 4 tsp lemon juice
• 1 TBSP honey
• 1 TBSP miso
• ¼ cup olive oil
• ½ cup water
• Salt and pepper to taste
• Pinch of cayenne pepper

Instructions:

Add all ingredients to a food processor and blend until smooth.

Anti-Inflammatory Turmeric Ginger Iced Tea

• 6 cups water
• 1 whole lemon, chopped, rind included
• 1 inch ginger root, peeled and chopped
• 2 tsps dried turmeric
• 2 TBSP honey
• Fresh herbs for garnish (rosemary, basil, mint, etc.)

Instructions

1. Add all ingredients except honey to a pot and bring to a boil.
2. Reduce heat to low and simmer for 10 minutes.
3. Remove from heat and allow tea to cool for about 5 minutes before stirring in the honey.
4. Strain into a jar.
5. Chill in the fridge. Enjoy!

Turmeric Papaya Smoothie

• Flesh from 1/2 papaya, plus 1 TBSP of the seeds
• 12-16 ounces coconut or almond milk
• 1 tsp turmeric
• ½ inch piece fresh ginger
• 1-2 TBSP chia or ground flaxseeds
• 1 scoop plant-based vanilla protein powder (ie. Sunwarrior)
• 2-3 ice cubes
• Shredded coconut (optional, for topping)

Instructions:

Add all ingredients to a high-speed blender. Blend until smooth. Add more liquid if needed.

For more anti-inflammatory recipes perfect for the summer season check out my Mediterranean Masterclass. Filled with antioxidant-rich, easy-to-make recipes that boost energy, satisfy cravings, and support a long-term anti-inflammatory lifestyle.

Get instant access to the virtual workshop recording and recipes now.