Nutrition

A Recipe to Reduce Inflammation

A Recipe to Reduce Inflammation

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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

  1. 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.
  2. Mix together the lettuce or kale with the blueberries, red onions and carrots.
  3. 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.
  4. Serve with the dressing and enjoy!

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