Salmon Quinoa Recovery Bowl
A fiber-rich bowl built around omega-3 salmon and colorful vegetables.
25 min•2 servings•Score -2.4
Open recipeAnti-inflammatory recipes
Each recipe includes a total meal inflammation score and ingredient rationale inspired by DII evidence.
Turmeric Lentil Stew
One-pot lentil stew with turmeric, ginger, and olive oil.
35 min•4 servings•Score -1.9
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Berry Yogurt Anti-Inflammatory Breakfast
Protein and polyphenol breakfast with easy prep for busy mornings.
8 min•1 servings•Score -1.4
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Mediterranean Chicken Skillet
Lean chicken, olives, tomatoes, and herbs in one pan.
30 min•3 servings•Score -1.1
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FODMAP-Friendly Salad Jar
Portable low-FODMAP lunch with low-inflammation ingredients.
12 min•2 servings•Score -1.7
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Anti-Inflammatory Oat Bowl
Steel-cut oats with berries and seeds to start the day.
20 min•2 servings•Score -1.3
Open recipeBerry Overnight Oats
No-cook oats soaked overnight with mixed berries, chia seeds, and almond milk for a grab-and-go anti-inflammatory breakfast.
10 min•2 servings•Score -1.8
Open recipeTurmeric Scrambled Eggs
Soft scrambled eggs tinted golden with turmeric and black pepper, served over sauteed spinach with olive oil.
12 min•2 servings•Score -1.2
Open recipeSmoked Salmon Avocado Toast
Whole grain toast layered with mashed avocado and wild smoked salmon, finished with lemon and capers.
10 min•2 servings•Score -2.1
Open recipeGreen Smoothie Bowl
Thick blended spinach and banana base topped with berries, seeds, and coconut for a nutrient-dense morning bowl.
8 min•1 servings•Score -1.9
Open recipeVanilla Chia Pudding
Simple overnight chia pudding with coconut milk, vanilla, and fresh fruit that provides omega-3s and fiber.
10 min•2 servings•Score -1.5
Open recipeBuckwheat Blueberry Pancakes
Gluten-free buckwheat pancakes loaded with blueberries and served with a drizzle of pure maple syrup.
20 min•2 servings•Score -0.8
Open recipeSweet Potato Breakfast Hash
Cubed sweet potato, bell peppers, and onion sauteed in olive oil with turmeric and topped with a fried egg.
25 min•2 servings•Score -1.4
Open recipeSpinach and Feta Egg Muffins
Portable egg muffins packed with spinach, sun-dried tomatoes, and feta for a protein-rich make-ahead breakfast.
30 min•6 servings•Score -1
Open recipeMatcha Overnight Oats
Creamy overnight oats infused with ceremonial-grade matcha, topped with banana and pumpkin seeds for sustained energy.
10 min•1 servings•Score -1.6
Open recipeSardine Toast with Lemon and Herbs
Omega-3 rich sardines on whole grain toast with fresh herbs, lemon zest, and a drizzle of olive oil.
8 min•2 servings•Score -2.3
Open recipeMediterranean Grain Bowl
Quinoa base with roasted vegetables, chickpeas, feta, and a lemon-tahini dressing for a balanced anti-inflammatory lunch.
30 min•2 servings•Score -1.8
Open recipeAnti-Inflammatory Turmeric Vegetable Soup
A warming, deeply colored soup built on turmeric, ginger, carrots, and sweet potato with coconut milk.
35 min•4 servings•Score -2.2
Open recipeSalmon Avocado Wrap
Whole wheat wrap filled with flaked salmon, avocado, spinach, and a lemon-herb yogurt sauce.
15 min•2 servings•Score -2
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Lentil Walnut Tacos
Spiced lentil and walnut crumble in corn tortillas with avocado, cabbage slaw, and lime.
25 min•3 servings•Score -1.6
Open recipeTurmeric Chicken Salad
Shredded chicken tossed in a turmeric-yogurt dressing with celery, raisins, and almonds over mixed greens.
20 min•2 servings•Score -1.3
Open recipeRoasted Beet and Goat Cheese Salad
Earthy roasted beets paired with creamy goat cheese, arugula, walnuts, and a balsamic vinaigrette.
45 min•2 servings•Score -1.7
Open recipeMiso Ginger Soup with Greens
Light Japanese-inspired broth with white miso, fresh ginger, shiitake mushrooms, and wilted greens.
20 min•2 servings•Score -1.5
Open recipeChickpea Spinach Power Bowl
Hearty chickpeas with sauteed spinach, sun-dried tomatoes, and a lemon-olive oil dressing over brown rice.
20 min•2 servings•Score -1.4
Open recipeRainbow Veggie Wrap
Colorful raw vegetables, hummus, and sprouts wrapped in a whole wheat tortilla for a crunchy, anti-inflammatory lunch.
15 min•2 servings•Score -1.3
Open recipeSardine Nicoise Salad
Classic French salad featuring omega-3 rich sardines, boiled eggs, green beans, olives, and a Dijon vinaigrette.
25 min•2 servings•Score -2.1
Open recipeBaked Salmon with Roasted Vegetables
Wild salmon baked alongside seasonal vegetables with herbs and lemon for a simple, deeply anti-inflammatory dinner.
35 min•2 servings•Score -2.6
Open recipeTurmeric Roasted Chicken Thighs
Bone-in chicken thighs marinated in turmeric, garlic, and yogurt, then roasted until deeply golden and tender.
45 min•4 servings•Score -1.2
Open recipeLentil Bolognese
Rich tomato-based sauce with red lentils standing in for ground meat, served over whole wheat pasta.
40 min•4 servings•Score -1.5
Open recipeCauliflower Chickpea Curry
Fragrant coconut curry with roasted cauliflower and chickpeas, seasoned with turmeric, cumin, and ginger.
35 min•4 servings•Score -1.8
Open recipeHerb-Crusted Trout
Fresh trout fillets coated in a mixture of fresh herbs, lemon zest, and almond meal, then pan-seared in olive oil.
20 min•2 servings•Score -2.3
Open recipeSweet Potato Black Bean Chili
Hearty vegetarian chili with sweet potato, black beans, tomatoes, and warming spices.
40 min•4 servings•Score -1.4
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Walnut Pesto Pasta
Whole wheat pasta tossed with a homemade walnut-basil pesto and cherry tomatoes.
20 min•3 servings•Score -1.2
Open recipeGinger Garlic Shrimp Stir-Fry
Quick stir-fry of shrimp with ginger, garlic, snap peas, and bell peppers served over brown rice.
20 min•2 servings•Score -1.6
Open recipeStuffed Bell Peppers
Bell peppers filled with a savory mixture of quinoa, black beans, corn, and spices, baked until tender.
45 min•4 servings•Score -1.1
Open recipeMushroom Barley Risotto
Creamy barley risotto with mixed mushrooms, thyme, and a finish of Parmesan and olive oil.
40 min•3 servings•Score -1
Open recipeAnti-Inflammatory Trail Mix
A custom blend of walnuts, almonds, pumpkin seeds, dried tart cherries, and dark chocolate chips.
5 min•4 servings•Score -1.5
Open recipeHummus and Veggie Plate
Creamy homemade hummus with sliced cucumbers, bell peppers, carrots, and celery for dipping.
15 min•4 servings•Score -1.3
Open recipeDark Chocolate Dipped Berries
Fresh strawberries and blueberries dipped in melted dark chocolate and chilled until set.
15 min•4 servings•Score -1.6
Open recipeTurmeric Golden Milk
Warm, soothing golden milk made with turmeric, ginger, cinnamon, and coconut milk.
10 min•2 servings•Score -1.8
Open recipeWalnut Date Energy Balls
No-bake energy balls made from walnuts, Medjool dates, cocoa powder, and a touch of vanilla.
15 min•6 servings•Score -1.1
Open recipeGuacamole with Flaxseed Crackers
Fresh guacamole with lime, cilantro, and tomato served with homemade flaxseed crackers.
20 min•4 servings•Score -1.7
Open recipeSteamed Edamame with Sea Salt
Simple steamed edamame pods tossed with coarse sea salt and a squeeze of lemon.
8 min•2 servings•Score -1.2
Open recipeSpiced Roasted Chickpeas
Crunchy oven-roasted chickpeas seasoned with smoked paprika, cumin, and a touch of cayenne.
35 min•4 servings•Score -1
Open recipeBerry Chia Parfait
Layered dessert with chia pudding, mixed berries, and a sprinkle of granola for a guilt-free treat.
15 min•2 servings•Score -1.4
Open recipeDark Chocolate Avocado Mousse
Silky chocolate mousse made with ripe avocado, dark cocoa powder, and maple syrup. No dairy needed.
10 min•4 servings•Score -1.2
Open recipeBaked Cinnamon Apples
Tender baked apple halves with cinnamon, walnuts, and a touch of honey. A warm, naturally sweet dessert.
35 min•4 servings•Score -0.7
Open recipeCoconut Turmeric Panna Cotta
Golden-hued panna cotta made with coconut cream, turmeric, ginger, and a berry compote.
20 min•4 servings•Score -1
Open recipeFrozen Berry Yogurt Bark
Thin sheet of Greek yogurt studded with berries, seeds, and dark chocolate, then frozen and broken into shards.
10 min•6 servings•Score -1.3
Open recipeWalnut Banana Bread
Moist banana bread made with whole wheat flour, walnuts, and minimal added sugar. A healthier take on a classic.
60 min•8 servings•Score -0.5
Open recipeTurmeric Mango Anti-Inflammatory Smoothie
A tropical smoothie combining mango with turmeric and ginger for a vibrant anti-inflammatory boost.
5 min•1 servings•Score -1.7
Open recipeBerry Spinach Power Smoothie
A nutrient-dense smoothie packed with spinach, blueberries, strawberries, and flaxseed for an anti-inflammatory start.
5 min•1 servings•Score -2
Open recipeGinger Pineapple Anti-Inflammatory Smoothie
A refreshing tropical smoothie with pineapple, fresh ginger, cucumber, and mint for digestive support.
5 min•1 servings•Score -1.5
Open recipeTart Cherry Beet Recovery Smoothie
A deep ruby smoothie with tart cherries and beet for post-exercise recovery and inflammation reduction.
5 min•1 servings•Score -1.8
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Avocado Cacao Anti-Inflammatory Smoothie
A rich, creamy smoothie blending avocado with raw cacao and hemp seeds for healthy fats and antioxidants.
5 min•1 servings•Score -1.6
Open recipeGinger Carrot Soup
A velvety, warming soup made with carrots, fresh ginger, coconut milk, and anti-inflammatory spices.
30 min•4 servings•Score -1.9
Open recipeBroccoli Spinach Detox Soup
A bright green soup loaded with broccoli, spinach, garlic, and lemon for a cleansing, anti-inflammatory meal.
25 min•3 servings•Score -2
Open recipeRed Lentil Tomato Soup
A hearty, protein-rich soup with red lentils, crushed tomatoes, and warm cumin for a satisfying anti-inflammatory meal.
30 min•4 servings•Score -1.7
Open recipeBone Broth Vegetable Soup
A nourishing soup built on collagen-rich bone broth with celery, carrots, zucchini, and fresh herbs.
35 min•4 servings•Score -2.1
Open recipeThai Coconut Lemongrass Soup
A fragrant Thai-inspired soup with coconut milk, lemongrass, mushrooms, ginger, and lime.
25 min•3 servings•Score -1.6
Open recipeGolden Turmeric Oatmeal
Warm oatmeal infused with golden turmeric, cinnamon, walnuts, and honey for an anti-inflammatory morning bowl.
12 min•2 servings•Score -1.5
Open recipeSmoked Salmon Scramble with Herbs
Fluffy scrambled eggs folded with smoked salmon, fresh dill, and chives for an omega-3 rich breakfast.
10 min•2 servings•Score -2
Open recipeAlmond Butter Banana Toast
Sprouted grain toast topped with almond butter, sliced banana, chia seeds, and a dusting of cinnamon.
5 min•1 servings•Score -1.2
Open recipeFresh Ginger Lemon Tea
A warming and soothing tea made with fresh ginger root, lemon, and honey to calm inflammation.
10 min•2 servings•Score -1.6
Open recipeGreen Tea with Fresh Mint
Light and refreshing green tea steeped with fresh mint leaves and a touch of lemon for antioxidant support.
8 min•2 servings•Score -1.4
Open recipeChamomile Lavender Calming Tea
A gentle, calming blend of chamomile flowers and dried lavender with honey for relaxation and anti-inflammatory benefits.
8 min•2 servings•Score -1.3
Open recipeTurmeric Ginger Anti-Inflammatory Tea
A potent anti-inflammatory tea featuring fresh turmeric and ginger with black pepper to boost curcumin absorption.
10 min•2 servings•Score -1.8
Open recipeCucumber Avocado Bites
Crisp cucumber rounds topped with mashed avocado and everything seasoning for a refreshing, no-cook snack.
10 min•2 servings•Score -1.4
Open recipeTurmeric Roasted Almonds
Crunchy roasted almonds coated in turmeric, olive oil, and sea salt for an anti-inflammatory snack you can prep ahead.
20 min•4 servings•Score -1.3
Open recipeSmoked Salmon Cucumber Rolls
Thin cucumber slices rolled around smoked salmon and herbed cream cheese for a light, protein-rich snack.
15 min•2 servings•Score -1.9
Open recipeOne-Pan Lemon Salmon with Asparagus
A simple, elegant sheet pan dinner with wild salmon and asparagus roasted with lemon, garlic, and olive oil.
25 min•2 servings•Score -2.5
Open recipeVegetable Turmeric Stir-Fry
A colorful, quick stir-fry with broccoli, bell peppers, snap peas, and tofu seasoned with turmeric and sesame oil.
20 min•3 servings•Score -1.7
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