If you’re looking to reduce your inflammatory food intake, here are a few recipes to try: 

Anti-Inflammatory Smoothie

Ingredients:

• 1 cup unsweetened almond milk (or any non-dairy milk)
• 1 cup frozen pineapple or mango (rich in bromelain and vitamin C)
• 1 cup fresh spinach or kale
• 1/2 teaspoon ground turmeric (anti-inflammatory powerhouse)
• 1/4 teaspoon black pepper (enhances turmeric absorption)
• 1 tablespoon chia seeds (omega-3 fatty acids)
• 1/2 teaspoon grated ginger (natural anti-inflammatory)
• 1/2 banana (for creaminess)
• Optional: 1 scoop of plant-based protein powder

Instructions:

1. Blend all ingredients until smooth.
2. Serve immediately and enjoy!

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Try This Microstep: Add a handful of dark leafy greens to your smoothie. Pairing greens like spinach, kale or Swiss chard with your smoothie is an easy way to get in more fiber and antioxidants without changing the delicious taste.

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‍Anti-Inflammatory Ginger Tea

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‍Ingredients:

• 1 cup hot water
• 1 teaspoon grated ginger (anti-inflammatory)
• 1/2 teaspoon ground turmeric (anti-inflammatory)
• Juice of 1/2 lemon
• 1 teaspoon raw honey (optional, for sweetness)
• Pinch of black pepper (enhances turmeric absorption)

Instructions:

1. Boil water and pour over grated ginger and turmeric in a cup.
2. Let steep for 5–7 minutes.
3. Add lemon juice, honey, and black pepper. Stir well.
4. Sip and feel the warmth and benefits!

Try This Microstep: End your meal with a cup of anti-inflammatory tea. The combination of lemon and ginger can help soothe indigestion and help with bloating after a meal, which can help you sleep better at night.

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‍Turmeric Roasted Chickpeas

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Ingredients:

• 1 can (15 oz) chickpeas, drained, rinsed, and patted dry
• 1 tablespoon olive oil
• 1 teaspoon ground turmeric
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/4 teaspoon black pepper (enhances turmeric absorption)
• 1/4 teaspoon sea salt

Instructions:

1. Preheat Oven: Preheat your oven to 400°F (200°C).
2. Prepare Chickpeas: Spread the chickpeas on a baking sheet lined with parchment paper. Pat them dry with a clean towel for crispiness.
3. Season: In a bowl, toss the chickpeas with olive oil, turmeric, smoked paprika, cumin, black pepper, and sea salt. Mix until well coated.
4. Roast: Spread the seasoned chickpeas in a single layer on the baking sheet. Roast for 25–30 minutes, shaking the pan halfway through, until crispy and golden.
5. Cool and Enjoy: Let cool slightly before snacking. Store leftovers in an airtight container for up to 3 days.

Try This Microstep: Add your roasted chickpeas to salads, bowls, or have them as a snack! They’re crunchy, flavorful, and are packed with fiber and protein.