Anti Inflammatory Diet

Anti Inflammatory Diet Anti-inflammatory diet Recipes, healthy and nutrition packed. Follow for daily wellness Recipes

05/29/2026

Garlic Roasted Eggplant Rounds
Ingredients
2 medium eggplants, sliced into ½-inch rounds
3 tbsp olive oil
4 garlic cloves, minced
1 tsp dried oregano
1/2 tsp smoked paprika
3/4 tsp salt
1/4 tsp black pepper
2 tbsp grated Parmesan (optional)
1 tbsp fresh parsley, chopped
Lemon wedges, for serving

Instructions
Preheat oven to 425°F (220°C).
Arrange eggplant rounds on a baking sheet.
In a small bowl, mix olive oil, garlic, oregano, smoked paprika, salt, and pepper.
Brush both sides of the eggplant slices with the garlic mixture.
Roast for 20–25 minutes, flipping halfway through, until tender and golden.
Sprinkle with Parmesan during the last 5 minutes of roasting, if using.
Garnish with fresh parsley and serve with lemon wedges.

05/29/2026

Cheesy Roasted Cauliflower Mushroom Steaks

Ingredients
Cauliflower Steaks: 1 large head of cauliflower, 2–3 tbsp olive oil (divided), 1 tsp garlic powder, 1 tsp Italian seasoning (divided), ½ tsp kosher salt, ¼ tsp black pepper.

Toppings & Garnish: 1 cup cremini or white button mushrooms (sliced), 1½ cups shredded mozzarella or provolone cheese, pinch of red pepper flakes.

Complete RECIPE in the FIRST COMMENT 👇👇 👇

05/28/2026

Chickpea Cucumber & Tomato Salad

Ingredients
1 can chickpeas, drained & rinsed
1 cucumber, diced
1 cup cherry tomatoes, halved
1/4 red onion, thinly sliced
2 tbsp olive oil
Juice of 1 lemon
1 tsp dried oregano
Salt & black pepper
Fresh parsley or mint for garnish

Instructions
In a large bowl, combine chickpeas, cucumber, tomatoes, and red onion.
In a small bowl, whisk olive oil, lemon juice, oregano, salt, and pepper.
Pour dressing over the salad and toss well.
Garnish with parsley or mint.
Serve fresh or chilled.

05/28/2026

Moroccan-Spiced Chickpea and Carrot Couscous Salad

Ingredients
The Base: 1 cup uncooked couscous, 1 cup boiling water or vegetable broth, 1 can (15 oz) chickpeas (rinsed & drained), 1 large carrot (shredded), ½ small red onion (thinly sliced), ⅓ cup raisins or dried cranberries, ½ cup fresh parsley (chopped).

The Spiced Dressing: 3 tbsp olive oil, 2 tbsp fresh lemon juice, 1 tsp ground cumin, ½ tsp ground coriander, ¼ tsp ground cinnamon, 1 tsp honey or maple syrup, salt & black pepper.

Instructions
Fluff Couscous: Place dry couscous in a heatproof bowl. Pour boiling water or broth over it with a pinch of salt and a drizzle of oil. Cover immediately and let sit for 5 minutes. Uncover and fluff gently with a fork, then let cool.

Mix Dressing: Whisk together the olive oil, lemon juice, cumin, coriander, cinnamon, and honey in a small bowl or jar. Season with salt and black pepper until smoothly emulsified.

Assemble: Add the chickpeas, shredded carrots, sliced red onion, raisins, and chopped parsley to the bowl of cooled couscous.

Toss: Pour the dressing over the ingredients and toss gently until everything is evenly combined and coated.

Chill: Taste and adjust seasoning if needed. Cover and refrigerate for 20–30 minutes before serving to let the raisins plump and the spices marinate the vegetables.

05/27/2026

Zucchini Corn Tomato Bake
Ingredients

2 zucchini, sliced

1 cup corn kernels

1 cup cherry tomatoes, halved

1/2 onion, diced

2 cloves garlic, minced

1 cup mozzarella or parmesan cheese

2 tbsp olive oil

1 tsp Italian seasoning

Salt & black pepper

Fresh basil or parsley for garnish

Instructions

Preheat oven to 375°F (190°C).

In a bowl, toss zucchini, corn, tomatoes, onion, and garlic with olive oil, Italian seasoning, salt, and pepper.

Transfer mixture to a baking dish.

Sprinkle cheese evenly on top.

Bake for 20–25 minutes until vegetables are tender and cheese is golden.

Garnish with fresh basil or parsley and serve warm.

05/27/2026

Spicy Chili-Herb Pan-Seared Tilapi

Ingredients
The Fish: 3–4 large tilapia fillets, 2 tbsp olive oil (divided), ½ lemon (wedges).

Garlic-Chili Herb Rub: 1 tbsp chili flakes, 1 tsp smoked paprika, 1 tsp garlic powder, ½ tsp dried oregano, ½ tsp kosher salt, ¼ tsp black pepper.

Lemon Butter Sauce & Garnish: 2 tbsp unsalted butter, 1 tbsp fresh lemon juice, 2 tbsp fresh parsley (finely chopped).

Instructions
Season Fish: Pat the tilapia fillets dry with paper towels. In a small bowl, combine the chili flakes, smoked paprika, garlic powder, dried oregano, salt, and black pepper. Coat both sides of each fillet evenly with the spice rub.

Sear Fillets: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the fillets in a single layer and cook undisturbed for 3–4 minutes until a golden crust forms.

Flip: Carefully flip the fillets, add the remaining olive oil to the pan if dry, and cook for another 2–3 minutes until the fish flakes easily with a fork and is opaque throughout. Remove fish from the pan and set aside on a plate.

Make Sauce: Reduce heat to medium-low. Add the butter and lemon juice to the same skillet, stirring constantly for 1 minute to melt the butter and lift up any flavorful browned bits from the bottom of the pan.

Finish & Serve: Pour the warm lemon butter sauce directly over the seared tilapia fillets. Garnish generously with fresh chopped parsley and serve hot with lemon wedges

05/26/2026

Spinach & Cheese Stuffed Chicken Breast
Ingredients

2 large chicken breasts

2 cups fresh spinach

1/2 cup cream cheese

1/2 cup mozzarella cheese, shredded

2 cloves garlic, minced

1 tbsp olive oil

1 tsp paprika

Salt & black pepper

Toothpicks or kitchen twine

Instructions

Preheat oven to 375°F (190°C).

Cut a pocket into each chicken breast without slicing through completely.

Sauté garlic and spinach in olive oil until wilted. Let cool slightly.

Mix spinach with cream cheese and mozzarella.

Stuff chicken breasts with the mixture and secure with toothpicks.

Season chicken with paprika, salt, and pepper.

Sear chicken in a skillet for 2–3 minutes per side.

Transfer to oven and bake for 18–22 minutes until fully cooked.

Let rest for 5 minutes before serving.

05/26/2026

Cauliflower Parmesan Steaks

Ingredients
Cauliflower Steaks: 1 large head of cauliflower, 3–4 tbsp extra-virgin olive oil, 1 tsp garlic powder, 1 tsp Italian seasoning, ½ tsp paprika, ½ tsp sea salt, black pepper.

Toppings & Garnish: 1 cup marinara sauce, 1 cup shredded mozzarella cheese, ¼ cup grated Parmesan cheese, 2 tbsp fresh parsley or basil (chopped).

Instructions
Prep Cauliflower: Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper. Trim the outer leaves and stem base of the cauliflower, keeping the core intact. Slice vertically into ¾-inch to 1-inch thick steaks (reserve any loose florets to roast alongside).

Season & Roast: Whisk together olive oil, garlic powder, Italian seasoning, paprika, salt, and pepper. Arrange the steaks on the baking sheet and brush both sides generously with the oil mixture. Roast for 20–25 minutes, flipping halfway through, until tender and the edges are golden.

Add Toppings: Remove from the oven. Spoon 2–3 tablespoons of marinara sauce onto the center of each steak. Top with a generous handful of mozzarella and a sprinkle of Parmesan.

Melt Cheese: Return to the oven for 5–7 minutes (or broil for 2–3 minutes) until the cheese is completely melted, bubbling, and golden brown.

Finish: Garnish immediately with fresh chopped parsley or basil, and serve hot.

05/25/2026

Anti-Inflammatory Caprese Stuffed Portobello Mushrooms
Ingredients

4 large portobello mushrooms, stems removed

2 tbsp olive oil

1 tsp balsamic vinegar

1 tsp dried oregano

Salt & black pepper

1 cup cherry tomatoes, halved

1 cup fresh mozzarella, sliced or torn

2 cloves garlic, minced

Fresh basil leaves

1 tbsp balsamic glaze (optional)

Instructions

Preheat oven to 400°F (200°C).

Clean mushrooms and brush with olive oil, balsamic vinegar, garlic, salt, pepper, and oregano.

Place mushrooms on a baking tray, gill side up, and bake for 10 minutes.

Remove from oven and fill each mushroom with tomatoes and mozzarella.

Bake for another 8–10 minutes until cheese is melted and bubbly.

Top with fresh basil and drizzle with balsamic glaze if desired.

Serve warm.

05/24/2026

Crab and Shrimp Seafood Bisque
Ingredients

1/2 lb shrimp, peeled & chopped

1/2 lb crab meat

2 tbsp butter

1 small onion, diced

2 cloves garlic, minced

2 tbsp flour

3 cups seafood or chicken broth

1 cup heavy cream

1/2 tsp paprika

Salt & black pepper

Fresh parsley for garnish

Instructions

Melt butter in a pot and sauté onion and garlic until soft.

Stir in flour and cook for 1 minute.

Gradually whisk in broth until smooth.

Add shrimp, paprika, salt, and pepper; simmer for 5–7 minutes.

Stir in crab meat and heavy cream; cook 3 more minutes without boiling.

Garnish with parsley and serve hot.

05/23/2026

Salmon & Potato Gratin
Ingredients
450g (1 lb) Salmon fillet, skin removed, cut into thin bite-sized strips or chunks

3 large Russet or Yukon Gold potatoes, peeled and sliced very thin (about 3mm)

1 small yellow onion, finely sliced into half-moons

2 cloves garlic, minced

300ml (1 1/4 cups) heavy cream

100ml (1/4 cup) whole milk

1 cup Gruyère or sharp Cheddar cheese, freshly grated

1/2 cup Parmesan cheese, grated

1 tbsp fresh dill, finely chopped (plus extra for garnish)

2 tbsp butter (for greasing and sautéing)

Salt, black pepper, and a pinch of nutmeg

Instructions
Prep & Infuse: Preheat your oven to 190°C. Generously grease an 8x11 inch (or similar size) baking dish with 1 tbsp of butter. In a small saucepan, combine the heavy cream, milk, minced garlic, and a pinch of nutmeg. Warm over low heat just until hot (do not boil), then remove from heat and set aside.

Sauté Onions: Melt the remaining 1 tbsp of butter in a pan over medium heat and sauté the sliced onions for 5 minutes until soft and translucent.

Layer the Gratin: * Arrange one-third of the thin potato slices in an overlapping layer at the bottom of the prepared baking dish. Season lightly with salt and pepper.

Scatter half of the sautéed onions and half of the salmon pieces evenly over the potatoes. Sprinkle with half of the fresh dill.

Repeat with another layer of potatoes, the remaining onions, salmon, and dill.

Finish with a final, neat layer of overlapping potato slices on top.

Pour & Bake: Pour the warm garlic-infused cream mixture evenly over the entire dish. Cover the baking dish tightly with aluminum foil. Bake for 40 minutes.

Crisp the Cheese: Remove the foil. The potatoes should be tender when pierced with a knife. Sprinkle the grated Gruyère (or Cheddar) and Parmesan evenly over the top. Return to the oven uncovered for another 15–20 minutes until the cheese is bubbling and beautifully golden brown.

Rest & Serve: Let the gratin rest for 10 minutes out of the oven to allow the cream sauce to set before slicing. Garnish with a bit more fresh dill and serve.

Recipe Notes
Course: Main Course

Cuisine: French-Inspired / Modern Seafood

Keywords: Seafood gratin, Salmon and potatoes, Cheesy potato bake, Comfort food dinner

Pro Tip: Mandolines work best to get the potatoes uniformly thin, ensuring they cook at the exact same rate as the salmon without getting mushy.

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