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Simple and Healthy Dinner Recipes to Reduce Inflammation

Staying healthy doesn’t have to be complicated. This week, we bring you a selection of simple dinner recipes designed to incorporate anti-inflammatory ingredients, making meal planning easier and more nutritious. With a focus on dark-colored fruits and vegetables, whole grains, and omega-3-rich foods, these recipes can help reduce inflammation and lower the risk of numerous health conditions, including cancer, heart disease, and dementia. Developed under the guidance of Dietitian Jessica Ball, M.S., RD, these meals are nutritious and can be prepared in three steps or less.

Your Weekly Meal Plan

Sunday: Sweet Potato–Black Bean Stuffed Peppers
Kick off the week with bell peppers stuffed with a delicious blend of sweet potatoes and black beans. Topped with shredded Colby-Jack cheese, this dish is satisfying and loaded with inflammation-fighting ingredients. Contrary to popular belief, dairy can actually help combat inflammation due to its calcium and vitamin D content.

Monday: Turmeric Chicken & Avocado Wraps
These quick wraps come together in just 30 minutes. Using shredded cooked chicken, mixed with a zesty dressing, chickpeas, and walnuts, they provide a hearty yet satisfying meal. Walnuts are also a fantastic source of omega-3 fatty acids, which support cognitive health.

Tuesday: Anti-Inflammatory Sheet-Pan Roasted Veggies
On Tuesday, roast a mix of vibrant vegetables such as purple sweet potatoes, fennel, carrots, butternut squash, and Brussels sprouts. Pair them with a protein like rotisserie chicken for an easy and nourishing dinner. The beta carotene found in carrots and squash contributes to their anti-inflammatory properties.

Wednesday: Cacio e Pepe–Inspired Kale Salad
Midweek meals can be simple yet rich in flavor. This kale salad, inspired by the classic pasta dish, comes together in just 15 minutes. The robust flavors stand out, making it a lighter alternative to its carb-heavy counterpart, and a perfect side to whole-grain bread.

Thursday: Tuna Salad Lettuce Wraps
These tuna salad wraps are a no-cook option high in protein and omega-3 fatty acids. By combining traditional mayonnaise with Greek yogurt, you get a creamy texture with added protein. Chopped apple, onion, and celery provide a crunchy contrast, served in fresh lettuce leaves for an easy and delightful meal.

Friday: Thai Red Curry with Cod & Sweet Potatoes
Conclude the week with a dish that’s both simple and elegant. Black cod fillets are poached in red curry paste and coconut milk along with sweet potatoes. This meal offers numerous benefits, as both cod and sweet potatoes are rich in omega-3 fatty acids and fiber, supporting heart health and improving gut health, respectively.

Conclusion

This meal plan serves as an inspiration for your dinners this week. Every recipe is tailored to include anti-inflammatory ingredients that not only boost health but also make cooking a breeze. Remember, nutritional needs vary among individuals, so feel free to adjust these meals based on your preferences and dietary requirements. Enjoy cooking and don’t forget to share your experiences by leaving a review after trying out any recipe!

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