As we age, it’s essential to prioritize our health and well-being by incorporating anti-inflammatory foods into our diets. Inflammation is a natural response by the body to injury or infection, but chronic inflammation can contribute to various health issues, including arthritis, heart disease, and cancer. We can eat to reduce inflammation. We can reduce our risk of developing these conditions and promote overall health and wellness. In this article, We’ve put together three delicious and easy-to-make recipes that focus on anti-inflammatory ingredients that are especially beneficial for women over 40. These recipes feature foods like turmeric, ginger, garlic, quinoa, chickpeas, salmon, and broccoli, which are packed with nutrients and have been shown to help reduce inflammation.
Recipe 1: Turmeric Chicken Skewers with Greek Yogurt Sauce
This recipe is packed with anti-inflammatory foods such as turmeric, ginger, garlic, and Greek yogurt. It’s also a great source of lean protein and healthy fats.
Ingredients:
- 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
- 1 tbsp ground turmeric
- 1 tsp ground ginger
- 2 cloves garlic, minced
- 1 tbsp olive oil
- Salt and pepper, to taste
- Wooden skewers, soaked in water for 30 minutes
- 1 cup plain Greek yogurt
- 1 tbsp fresh lemon juice
- 1 tbsp chopped fresh parsley
- 1 tbsp chopped fresh mint
- Salt and pepper, to taste
Instructions:
- In a large bowl, combine the chicken cubes, turmeric, ginger, garlic, olive oil, salt, and pepper. Mix well to coat the chicken evenly. Thread the chicken onto the wooden skewers.
- Preheat a grill or grill pan over medium-high heat. Grill the chicken skewers for 10-12 minutes, turning occasionally, until cooked through and slightly charred.
- In a small bowl, whisk together the Greek yogurt, lemon juice, parsley, mint, salt, and pepper. Serve the chicken skewers with the yogurt sauce on the side.
Nutrition information per serving (serves 4):
- Calories: 240 Fat: 7g (23% of total calories)
- Protein: 36g (60% of total calories)
- Carbohydrates: 7g (12% of total calories)
Recipe 2: Quinoa and Chickpea Salad with Roasted Vegetables
This hearty salad is loaded with fiber-rich vegetables, protein-packed chickpeas, and inflammation-fighting spices like turmeric and cumin.
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water
- 1 tbsp olive oil
- 1 large sweet potato, peeled and cut into 1-inch cubes
- 1 red bell pepper, seeded and chopped
- 1 red onion, chopped
- 1 tsp ground cumin
- 1 tsp ground turmeric
- Salt and pepper, to taste
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh mint
- 1/4 cup chopped fresh cilantro
- 1/4 cup chopped walnuts
Instructions:
- Preheat the oven to 400°F. In a large bowl, toss the sweet potato, bell pepper, and onion with olive oil, cumin, turmeric, salt, and pepper. Spread the vegetables in a single layer on a baking sheet and roast for 20-25 minutes, stirring occasionally, until tender and lightly browned.
- In a medium saucepan, bring the quinoa and water to a boil. Reduce the heat to low, cover, and simmer for 15-20 minutes, until the water is absorbed and the quinoa is tender. Fluff the quinoa with a fork.
- In a large bowl, combine the roasted vegetables, chickpeas, quinoa, parsley, mint, cilantro, and walnuts. Toss gently to combine.
- Serve the salad warm or chilled.
Nutrition information per serving (serves 4):
- Calories: 365 Fat: 12g (30% of total calories)
- Protein: 14g (16% of total calories)
- Carbohydrates: 53g (58% of total calories)
Recipe 3: Baked Salmon with Broccoli
This recipe is a delicious and easy way to incorporate omega-3-rich salmon and antioxidant-packed broccoli into your diet, both of which are known to have anti-inflammatory properties.
Ingredients:
- 4 salmon fillets (4-6 oz each)
- 2 tbsp olive oil
- Salt and pepper, to taste
- 4 cups broccoli florets
- 1 tbsp lemon juice
- 1 tsp garlic powder
- 1 tsp dried thyme
- 1/4 cup grated Parmesan cheese
Instructions:
- Preheat the oven to 400°F. Line a baking sheet with parchment paper.
- Place the salmon fillets on the prepared baking sheet. Brush each fillet with olive oil and season with salt and pepper.
- In a separate bowl, toss the broccoli florets with olive oil, lemon juice, garlic powder, thyme, and Parmesan cheese. Arrange the broccoli around the salmon fillets on the baking sheet.
- Bake for 12-15 minutes, until the salmon is cooked through and the broccoli is tender and lightly browned.
Nutrition information per serving (serves 4):
- Calories: 330 Fat: 20g (55% of total calories)
- Protein: 30g (36% of total calories)
- Carbohydrates: 8g (9% of total calories)
