Nutrition 2015-10-09 A Recipe to Reduce Inflammation Main Article Content Breadcrumb navigation All/Nutrition/A Recipe to Reduce Inflammation An Anti-Inflammatory Diet: What to Eat Inflammation is your body’s reaction to heal or defend against invaders, such as when you have a sore throat or a scrape. But when your body is exposed to high levels of inflammation for long periods, it can negatively impact your health. Carla Schuit, MPH, RD, LDN, a dietitian at Northwestern Medicine Metabolic Health and Surgical Weight Loss Center at Northwestern Medicine Delnor Hospital, says that anti-inflammatory food superstars can help keep you healthy. To prevent or reduce inflammation, she recommends eating more: Omega-3 fatty acids found in salmon, olive oil, avocados, walnuts, and chia seeds Antioxidants, such as lycopene, found in watermelon and grapefruit Phytochemicals — plant pigment that gives plants their deep, rich color — such as anthocyanins found in blueberries, black rice and purple sweet potatoes, and sulforaphane found in cruciferous vegetables, such as broccoli and kale Spices, such as ginger, garlic, turmeric and cinnamon Build a superfood salad using anti-inflammatory ingredients. RECIPE: Blueberry and Salmon Superfood Salad Serves: 4 Portion size: 10 oz. Ingredients 12 oz. salmon, diced Juice of a lemon 1 tsp. poppy seeds 1/2 tsp. salt 1/2 tsp. ground black pepper 1 tsp. olive oil 8 oz. spring mix lettuce or kale 2 cups fresh blueberries 1 oz. sliced red onions 4 oz. sliced carrots 1/4 cup sliced, toasted almonds 1/2 cup Balsamic vinaigrette Cooking Instructions Preheat oven to 350° F. Toss diced salmon with juice from the lemon, poppy seeds, salt, black pepper and olive oil. Place salmon on a roasting pan, and bake it until the internal temperature reaches 165° F. Mix together the lettuce or kale with the blueberries, red onions and carrots. For each salad, place 4 cups of the tossed vegetables into a bowl. Add a quarter of the salmon pieces and 1 tbsp. almonds to each bowl. Serve with the dressing and enjoy! Interested in connecting more to the Northwestern Medicine community? Sign up for the Healthy Tips E-Newsletter for everything from health and wellness ideas to patient breakthroughs to academic and medical advancements. Because what makes us better, makes you better. Share This Page Related Topics Recipes Favorite Foods Northwestern Medicine - On a relentless pursuit of better medicine. Related Content Nutrition 3 Quick Dinners Without the Fuss Quick and easy recipes for when you’re in a hurry. 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