We developed these nine easy recipes to help you kick off your anti-inflammatory diet. They’re packed with plenty of whole grains, vegetables, fruits—all ingredients that contain antioxidants, flavonoids, and other disease-fighting compounds. And we’ve made sure they’re healthy in additional ways, such as keeping the sodium low and pumping up the fiber.
Each recipe makes one serving, but you can scale up the ingredients accordingly to serve more people. Work these dishes into your regular rotation, or use them as inspiration to create your own meal ideas.
Blender Pumpkin Pancake
Blend ½ cup oats into a flour. Add 1 egg, ¼ cup canned pumpkin, ½ banana, ¼ cup low-fat milk or unsweetened almond milk, ½ tsp. pumpkin pie spice, ½ tsp. vanilla extract, and a pinch of baking powder. Heat 1 tsp. olive oil in a nonstick skillet on medium. Add batter; when bottom is browned flip and cook on other side until set.
Nutrition information per serving: 370 calories, 13 g fat, 3 g sat. fat, 51 g carbs, 14 g sugars (0 g added sugars), 8 g fiber, 14 g protein, 95 mg sodium
Banana Java Smoothie
In a blender, add 1 small frozen banana, ½ cup low-fat milk or unsweetened almond milk, ½ cup room temperature brewed coffee, ½ cup unsweetened nonfat Greek yogurt, 2 tsp. cocoa powder, and 1 Tbsp. almond butter. Blend until smooth.
Nutrition information per serving: 310 calories, 11 g fat, 2 g sat. fat, 39 g carbs, 24 g sugars (0 g added sugars), 5 g fiber, 21 g protein, 100 mg sodium
Heat 1 tsp. olive oil in a skillet on medium. Add ½ cup sliced cremini mushrooms. When they’re soft, add ½ cup chopped kale; cook until wilted. Transfer to a plate. Heat 1 tsp. olive oil in the skillet on medium. Pour in 2 beaten eggs; swirl to cover the bottom of the pan. Once set, add vegetables, fold in half. Serve with 1 slice whole-grain toast.
Nutrition information per serving: 300 calories, 19 g fat, 4 g sat. fat, 17 g carbs, 3 g sugars (0 g added sugars), 3 g fiber, 17 g protein, 270 mg sodium
Sweet Potato Bowl
Cut 1 medium sweet potato into cubes. Drizzle with 1 Tbsp. olive oil and roast at 425° F for 20 to 30 minutes until tender, tossing halfway through. Top with 2 cups baby spinach and ½ cup canned low-sodium black beans, drained and rinsed. Microwave 45 seconds. Top with 2 Tbsp. salsa and ¼ avocado, sliced.
Nutrition information per serving: 370 calories, 21 g fat, 3 g sat. fat, 41 g carbs, 9 g sugars (0 g added sugars), 11 g fiber, 9 g protein, 320 mg sodium
Peanut Cabbage Salad
Whisk 1 Tbsp. peanut butter, 2 tsp. low-sodium soy sauce, 1 tsp. maple syrup, 1 tsp. lime juice, and 3 Tbsp. hot water. Toss with 2 cups shredded coleslaw cabbage mix, ¾ cup any cooked whole grain, and ½ cup cubed extra-firm tofu. Top with ½ medium orange, chopped, and fresh mint.
Nutrition information per serving: 410 calories, 20 g fat, 4 g sat. fat, 43 g carbs, 20 g sugars (4 g added sugars), 10 g fiber, 16 g protein, 240 mg sodium
Tuna, Apple, and Arugula Sandwich
In a small bowl, mix a drained 2.6-ounce pouch of low-sodium tuna and 1 tsp. mayonnaise. Layer one slice of whole-grain toast with 2 thin slices of Granny Smith apple, ½ cup baby arugula, and tuna mixture; top with another toast slice. Serve with remaining apple, cut into slices.
Nutrition information per serving: 310 calories, 4 g fat, 1 g sat. fat, 46 g carbs, 21 g sugars (0 g added sugars), 9 g fiber, 24 g protein, 400 mg sodium
Simple Salmon Tacos (shown at top)
Spread two warmed 6-inch corn tortillas on a plate. Divide the contents of a 3-ounce salmon pouch and ¼ cup cubed papaya between tortillas. Top each tortilla with ¼ cup shredded cabbage, 2 slices avocado, cut in half, and 1 Tbsp. cilantro. Squeeze a lime wedge over the tortillas.
Nutrition information per serving: 365 calories, 12 g fat, 2 g sat. fat, 28 g carbs, 3 g sugars (0 g added sugars), 6 g fiber, 34 g protein, 560 mg sodium
Stuffed Butternut Squash
Cut a medium butternut squash in half, lengthwise; remove seeds and roast facedown at 400° F until tender. Set aside one of the halves for another meal. In a small bowl, mix 1⁄3 cup chickpeas, 1⁄3 cup cooked bulgur, 2 Tbsp. raisins, 2 Tbsp. chopped parsley, 1 tsp. olive oil, and 1 tsp. lemon juice. Fill the hollow of the squash half with the mixture. Sprinkle with 2 Tbsp. toasted walnuts.
Nutrition information per serving: 370 calories, 15 g fat, 1 g sat. fat, 57 g carbs, 11 g sugars (0 g added sugars), 10 g fiber, 11 g protein, 95 mg sodium
Ginger Chicken Stir-Fry
In a small bowl, whisk 1 tsp. low-sodium soy sauce, 1 tsp. rice wine vinegar, 1 tsp. honey, ½ tsp. grated ginger, 1 small clove garlic, minced, and ½ tsp. cornstarch. Heat 1 tsp. oil in a skillet on medium. Sauté 1 carrot, sliced, until just tender. Add 4 heads baby bok choy, cut into bite-sized pieces. Cook until stalks are translucent. Cube 4 ounces boneless chicken breast; sauté until cooked through. Add sauce; let thicken 1 to 2 minutes. Serve with ½ cup cooked whole grain, such as quinoa.
Nutrition information per serving: 420 calories, 9 g fat, 1 g sat. fat, 49 g carbs, 10 g sugars (5 g added sugars), 9 g fiber, 34 g protein, 480 mg sodium
Essential Tools for Healthy Cooking
A good blender and skillet will make preparing many of these recipes (and others) easier. And because these recipes make one serving, using a toaster oven for dishes that need to be roasted or baked can be more convenient. Here are the top performers from Consumer Report's tests.
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