Weekly Dinner Plan
ByStephanie Wilson
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A week of anti-inflammatory dinners is perfect for the last full week of August. Much like the Mediterranean diet, anti-inflammatory foods are simple, delicious, and super healthy.
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Healthy anti-inflammatory foods can help fight chronic inflammation. And these foods just happen to be utterly delicious too. Not only do they help alleviate inflammation, they are satisfying and rather perfect for this last full week of August.
Why is it important to manage inflammation?
Inflammation is a natural response your body takes when injured. It sends blood to the site of the injury, creates swelling to protect it. As the body heals, the swelling subsides and the body begins to function normally.
Chronic inflammation, on the other hand, has a much different effect. “With chronic inflammation, the body continues to react as if there is an injury present.”
In such cases, “your body never gets a chance to rest and re-set. The immune system is constantly on guard, and fighting.”
Studies show that inflammation and its damage can be reversed with simple changes. An anti-inflammatory diet is one of them.
Anti-Inflammatory Dinners: What to eat?
An anti-inflammatory diet is similar to a Mediterranean diet, which I love, and follows many of the same principles:
- Eat a variety of fruits and vegetables
- Choose whole, unprocessed foods
- Focus on fish, legumes, nuts, seeds, and healthy fats (like olive oil)
- Sharply decrease refined flours and sugars
- Add spices to combat inflammation like turmeric, ginger, cinnamon, garlic, cayenne and cloves.
“The anti-inflammatory diet more specifically includesfoods that play a role in reducing chronic inflammation, like antioxidant-rich fruits and vegetables such as cherries, berries and dark leafy greens, and also has increased emphasis on healthy fats from avocado, fish and nuts.”
A handy resource is Dr. Andrew Weil’s book Anti-Inflammatory Diet for Beginners.
Anti-Inflammatory Foods to Avoid
Here is a quick list of foods to avoid when eating an anti-inflammatory diet.
- Fried foods
- Refined carbohydrates
- Refined sugar
- Processed meats
- Red meat (beef, steak, hamburger)
- Unhealthy oils (most vegetable oils)
- Added fats
Anti-Inflammatory Dinners: Foods to Focus On
Instead, try incorporating these anti-inflammatory foods into your daily diet.
- Fish
- Nuts, including natural nut butters without any added sugars
- Seeds
- Legumes
- Whole grains (quinoa, bulgur, oats, brown rice, whole wheat and more)
- Fruits, especially cherries, berries, pomegranate
- Vegetables, especially dark leafy greens, cruciferous veggies and beets
- Avocado
- Olives and olive oil
- Unsweetened fermented dairy products, like yogurt and kefir
Have a wonderful week!
RELATED: More 31Daily Dinner Ideas >>
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Anti-Inflammatory Dinners: What to Cook (Aug 22)
- Monday:Tofu Salad
- Tuesday:Vegetarian Instant Pot Chickpea Curry
- Wednesday:White Bean and Sun Dried Tomato Gnocchi
- Thursday:Roasted Salmon and Tomatoes with Quinoa
- Friday:Greek Turkey Burgers
- Treat:Gluten Free Date Bars
Healthy Anti-Inflammatory Dinners: What to Cook (Aug 22)
This week we're focusing on a week of anti-inflammatory dinners, perfect for the last full week of August. Much like the Mediterranean diet, anti-inflammatory foods are simple, delicious, and super healthy.
1
Monday: Tofu Salad
Photo Credit:www.allrecipes.com
"The crunchy vegetables are the perfect partner for the soft tofu. Studies show thateating soy-based foods such as tofu has beneficial health effects, including reduced risk of inflammation-related diseases."
2
Tuesday: Vegetarian Instant Pot Chickpea Curry
Instant Pot Chickpea Curry recipe is an easy favorite. A simple pressure cooker curry recipe ready in 20 minutes, packed with chickpeas, tomato, and kale. Serve with Jasmine rice, brown rice, or your favorite grain.
3
Wednesday: White Bean & Sun-Dried Tomato Gnocchi
Photo Credit:www.eatingwell.com
"Sun-dried tomatoes are the star of this recipe— providing texture and umami. Combined with the spinach, they make this dish a great source of vitamins C and K."
4
Thursday: Roasted Salmon & Tomatoes with Garlic & Olives
Photo Credit:www.eatingwell.com
"Keep the mess to minimum with this easy sheet-pan dinner. Cherry tomato halves roast alongside salmon fillets and make a delicious topping combined with olives, garlic and thyme in this easy fuss-free dinner."
Serve with 3/4 cup cooked quinoa to round out the meal.
5
Friday: Greek Turkey Burgers
Photo Credit:www.foodiecrush.com
"These light and juicy turkey burgers are going Greek, with the addition of sun-dried tomatoes, oregano, and feta cheese." Look for a whole grain, sourdough or rye buns for serving for their anti-inflammatory properties.
6
Gluten Free Date Bars (No Added Sugar)
Photo Credit:sunkissedkitchen.com
These Oatmeal Walnut Gluten Free Date Bars are seriously dreamy! They make the perfect energizing on-the-go snack, and are a healthy option because they are free of added sugars.
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