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5 Anti-Inflammatory Recipes: Delicious Homemade Foods That Reduce Inflammation

An image of a family preparing a meal

6Are you the cook in the family? Preparing your own meal from scratch isn’t just about creating scrumptious cuisines. Ideally, you want to create meals that are also good for the body. This is why we prepared a list of anti-inflammatory recipes. These dishes satisfy the whole family at the dinner table while also warding off the dreaded inflammation responsible for so many bodily ills.

A chart about what you'll learn in this article

1. Cherry Coconut Smoothie

This is a nice variation to the typical bland smoothie. Add natural flavoring in the form of tart cherries and coconut slices.


  • 1 cup blueberries
  • Coconut shavings
  • Fresh or frozen tart cherries
  • Raw cacao or unsweetened dark chocolate shavings

Preparation is simple; just prepare oatmeal the way you normally do and add the rest of the ingredients and mix.

This is one of the top anti inflammatory diet recipes for combatting inflammation. How so? The main power lies in the cherries, which contain an antioxidant known as anthocyanins. Studies1 show this flavonoid acts as an anti-inflammatory agent and may also combat obesity.

An image of a young man cooking with fresh herbs

2. Pumpkin Soup

Pumpkin soup is a favored autumn and winter dish enjoyed around the world. Unbeknownst to most people, it’s also one of the most potent anti inflammatory food recipes.


  • Pumpkin puree from fresh pumpkins (avoid canned pumpkins)
  • Your choice of broth
  • 2 tablespoons curry paste
  • 1-2 large red chili pepper

Place the curry paste in a pan over medium heat and cook for one minute. Add the remaining ingredients and cook for another three minutes or until the soup begins to bubble.

The magic here lies in an antioxidant in the pumpkin called beta-cryptoxanthin. Studies2 show that this compound may reduce risk of inflammatory disorders, such as rheumatoid arthritis.

LEARN MORE: 8 Great Anti-Inflammatory Foods You’ll Want to Try

As for the broth, we did multiple posts on the benefits of collagen-rich broth for alleviating inflammation. We even did a whole post on broth recipes.

3. Baked Tilapia with Rosemary

We have time and again touted the benefits of salmon. However, this isn’t your only source when it comes to fish. Tilapia is another excellent protein source from the sea. Add natural flavoring in the form of rosemary herbs and a spritz of lemon juice for a sour tang.


  • Wild-caught tilapia fillets
  • 2 teaspoons chopped fresh rosemary
  • 5 teaspoons extra virgin olive oil
  • 1/8 teaspoon sea salt
  • Half a lemon

Bake the tilapia for about 10 minutes or until thoroughly cooked. Sprinkle the other ingredients on top for natural flavoring. Add your choice of carb source, such as baked russet potatoes or yams.

An image of salmon fillets

Tilapia is a natural source of selenium. Studies3 show the mineral may reduce inflammation and boost immunity. The addition of rosemary is also no accident. Research4 suggests rosemary oil may possess anti-inflammatory properties.

4. Vegetable Coconut Curry

This is one of the favored anti-inflammatory recipes among vegetarians. The mix of vegetables makes this dish an absolute antioxidant powerhouse.


  • 1 whole sliced red bell pepper
  • 1 chopped red onion
  • 5 cups peas
  • 3 tablespoons red curry paste
  • 3 garlic cloves
  • 4 chopped scallions
  • 14-ounce coconut milk

Sauté the vegetables for four-t0-five minutes or until tender. Add the garlic, curry paste and coconut milk; let simmer for 10 minutes. Add your choice of additional spices or herbs.

GET COOKING: Here Is an Amazing and Healthy Cinnamon Roll Pancake Recipe

The biggest component in this recipe is the cruciferous vegetables, which studies show inhibit pro-inflammatory cytokines. The onions are another inflammation-fighter, thanks to a compound called quercetin. This flavonoid reduces leukotrienes, a pro-inflammatory mediator.

5. Mediterranean Tuna Salad

This is a delicious and satisfying recipe for anyone who enjoys canned tuna. The fact that this is easy to prepare makes it one of the better anti-inflammatory recipes, especially as a work lunch.


  • 1.5-ounce can tuna
  • 5 tablespoons lemon juice
  • 2 tablespoons feta cheese
  • 1 whole orange sliced

This recipe does not require any cooking or microwaving. Just mix the ingredients together, and you have a homemade salad that you can pack in your Tupperware to take on the go.

Tuna is another excellent fish source. It’s also a more inexpensive source compared to salmon. Like most fish varieties, tuna is high in omega-3 fatty acids. Studies5 suggest omega-3s may reduce inflammation and associated autoimmune disorders. They may also decrease dependency on traditional anti-inflammatory drugs like NSAIDs. The other superfood is the baby spinach, which is packed with inflammation-fighting vitamin K.

An image of a young woman bringing home groceries

READ MORE: Learn More About Apple Cider Vinegar

Anti-Inflammatory Recipes Keep Diseases at Bay

Medical researchers agree that inflammation is a precursor in most diseases and cancers. Fortunately, the cure lies not in lab-made medicine but in natural foods. The answer also lies in natural supplementation like Total Relief. This provides another pathway for folks who don’t have time to spare in the kitchen.

Citations and Sources

Lee Y, Yoon Y, Yoon H, Park H, Song S, Yeum K. Dietary Anthocyanins against Obesity and Inflammation. Nutrients. 2017;9(10):1089. [PMC]
Pattison D, Symmons D, Lunt M, et al. Dietary beta-cryptoxanthin and inflammatory polyarthritis: results from a population-based prospective study. Am J Clin Nutr. 2005;82(2):451-455. [PubMed]
Huang Z, Rose A, Hoffmann P. The Role of Selenium in Inflammation and Immunity: From Molecular Mechanisms to Therapeutic Opportunities. Antioxid Redox Signal. 2012;16(7):705-743. [PMC]
Takaki I, Bersani-Amado L, Vendruscolo A, et al. Anti-inflammatory and antinociceptive effects of Rosmarinus officinalis L. essential oil in experimental animal models. J Med Food. 2008;11(4):741-746. [PubMed]
Simopoulos A. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002;21(6):495-505. [PubMed]
Yagnik D, Serafin V, J. S. Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression. Sci Rep. 2018;8:1732. [PMC]

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Ryan Tronier

Ryan Tronier is a writer and editor who has worked with NBC, ABC, and USA Today.
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