Integrative nutritionist Jennie Miremadi is sharing a full day of anti-inflammatory meals with us – snacks included.
The anti-inflammatory diet is a preventative, body-balancing formula for eating well which we’ve explored in-depth on the site including this piece with Jennie. If you’ve been wanting to incorporate more foods that fight inflammation into your diet but wern’t sure how to go about it, this menu will help you out…
Now that you’re up to speed on the life changing potential of an anti-inflammatory diet, I want to show you how easy (and delicious) it is to eat this way. So, I’ve put together this day of anti-inflammatory meals for you to try! It not only includes anti-inflammatory foods in every meal and snack, it also excludes the common inflammation-triggering foods I remove in the main elimination diet I use with my clients. Try eating anti-inflammatory meals this way for a day and I think you’ll be hooked!
A Day of Anti-Inflammatory Meals
BREAKFAST: Blueberry Ginger Mint Smoothie
Serves 1
Ingredients:
8 oz unsweetened organic almond milk (carrageenan-free)
4 oz purified water
2 Tbsp collagen peptides
1 Tbsp flax seed
1 tsp chopped fresh ginger
1 Tbsp chopped fresh mint
1/4 tsp organic peppermint spirits
1 cup frozen organic cauliflower rice
1/2 cup frozen organic wild blueberries
stevia to taste
Directions:
Add ingredients to Vitamix or other high-speed blender and blend until emulsified.
Adjust stevia to taste.
Pour into a glass.
Serve and enjoy!
LUNCH: Olive & Artichoke Chicken Collard Cups
Serves 1
Ingredients:
2 small collard leaves
1/2 cup finely chopped organic chicken
2 Tbsp lemon juice
1 Tbsp olive oil
2 Tbsp chopped artichoke hearts
2 Tbsp chopped Kalamata olives
2 Tbsp chopped red onion
1/2 tsp chopped fresh oregano
Himalayan pink salt and ground black pepper to taste
Directions:
Add all ingredients (other than collard leaves) to a bowl and mix until combined.
Adjust salt and pepper to taste.
Place collard leaves on a cutting board and shave stalk on each leaf to approximately the same thickness of the leaf.
Divide the chicken mixture in half and fill the center of each collard leaf with chicken mixture.
Serve with your favorite side salad and enjoy!
DINNER: Baked Turmeric-Lemon Wild Salmon
Serves 1
Ingredients:
1 4-oz filet of wild Alaskan salmon
1 tsp extra-virgin olive oil
1/2 tsp lemon juice
1/8 tsp ground turmeric
1/8 tsp ground garlic powder
1/8 tsp ground onion powder
Himalayan pink salt and ground black pepper to taste
Directions:
Preheat oven to 325 degrees F.
Place salmon filet on parchment-lined baking sheet.
Mix garlic powder, onion powder and turmeric and spread over the top of salmon filet.
Pour lemon juice over salmon filet and drizzle with olive oil.
Sprinkle with salt and pepper.
Bake salmon in a 325 degree oven for approximately 15-17 minutes, or until opaque or just cooked through.
Remove fish from the oven.
Serve and enjoy!
DINNER SIDE 1: Roasted Purple Sweet Potato Medallions
Serves 2
Ingredients:
1 large purple sweet potato, thinly sliced into rounds (about ¼-inch thick)
extra-virgin olive oil
Himalayan pink salt and ground black pepper to taste
Directions:
Preheat oven to 350 degrees F.
Add sweet potato rounds to a parchment-lined baking sheet and toss in enough extra-virgin olive oil to coat. Sprinkle with salt and pepper.
Roast in a 350 degree oven for approximately 30 minutes or until tender and cooked through.
Adjust salt and pepper to taste.
Serve and enjoy!
DINNER SIDE 2: Lemony Broccoli Rabe
Serves 2
Ingredients:
1 large bunch of broccoli rabe, trimmed
lemon juice
extra-virgin olive oil
Himalayan pink salt and ground black pepper to taste
Directions:
Steam 1 large bunch of broccoli rabe until tender.
Remove from heat and toss in enough extra-virgin olive oil to coat, drizzle with lemon juice and sprinkle with salt and pepper to taste.
Serve and enjoy!
A few snack ideas: Walnuts; ½ cup of fresh organic berries; organic green olive snack pack; baked kale chips with extra-virgin olive oil.
We first ran this story from Miremadi in 2018, but the anti-inflammatory diet is lasting the test of time. Discover more healthy snack recipes from Jennie here.
