Anti-Inflammatory Dinners: What to Cook (Aug 22)

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A week of anti-inflammatory dinners is perfect for the last full week of August. Much like the Mediterranean diet, anti-inflammatory foods are simple, delicious, and super healthy.

Mediterranean Salmon for Healthy Anti-Inflammatory Dinners: What to Cook (Aug 22)

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Healthy anti-inflammatory foods can help fight chronic inflammation. And these foods just happen to be utterly delicious too. Not only do they help alleviate inflammation, they are satisfying and rather perfect for this last full week of August.

Why is it important to manage inflammation?

Inflammation is a natural response your body takes when injured. It sends blood to the site of the injury, creates swelling to protect it. As the body heals, the swelling subsides and the body begins to function normally.

Chronic inflammation, on the other hand, has a much different effect. “With chronic inflammation, the body continues to react as if there is an injury present.”

In such cases, “your body never gets a chance to rest and re-set. The immune system is constantly on guard, and fighting.”

Studies show that inflammation and its damage can be reversed with simple changes. An anti-inflammatory diet is one of them.

Anti-Inflammatory Dinners: What to eat?

An anti-inflammatory diet is similar to a Mediterranean diet, which I love, and follows many of the same principles:

  • Eat a variety of fruits and vegetables
  • Choose whole, unprocessed foods
  • Focus on fish, legumes, nuts, seeds, and healthy fats (like olive oil)
  • Sharply decrease refined flours and sugars
  • Add spices to combat inflammation like turmeric, ginger, cinnamon, garlic, cayenne and cloves.

“The anti-inflammatory diet more specifically includes foods that play a role in reducing chronic inflammation, like antioxidant-rich fruits and vegetables such as cherries, berries and dark leafy greens, and also has increased emphasis on healthy fats from avocado, fish and nuts.”

A handy resource is Dr. Andrew Weil’s book Anti-Inflammatory Diet for Beginners.

Anti-Inflammatory Foods to Avoid

Here is a quick list of foods to avoid when eating an anti-inflammatory diet.

  • Fried foods
  • Refined carbohydrates
  • Refined sugar
  • Processed meats
  • Red meat (beef, steak, hamburger)
  • Unhealthy oils (most vegetable oils)
  • Added fats

Anti-Inflammatory Dinners: Foods to Focus On

Instead, try incorporating these anti-inflammatory foods into your daily diet.

  • Fish
  • Nuts, including natural nut butters without any added sugars
  • Seeds
  • Legumes
  • Whole grains (quinoa, bulgur, oats, brown rice, whole wheat and more)
  • Fruits, especially cherries, berries, pomegranate
  • Vegetables, especially dark leafy greens, cruciferous veggies and beets
  • Avocado
  • Olives and olive oil
  • Unsweetened fermented dairy products, like yogurt and kefir

Have a wonderful week!

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Healthy Anti-Inflammatory Dinners: What to Cook (Aug 22)

This week we're focusing on a week of anti-inflammatory dinners, perfect for the last full week of August. Much like the Mediterranean diet, anti-inflammatory foods are simple, delicious, and super healthy.

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