We’ve all been bombarded with messages about eating this or eating that, and miracles will happen. But is there any truth to the old adage that you are what you eat?
When it comes to inflammation, there is some truth to the saying. For example, sugars, processed food, refined grains, foods high in fat, and cured meats increase bodily inflammation. These 13 foods can help you combat inflammation and start to feel more healthy.
What Foods Help to Reduce Inflammation?
- Berries
- Cruciferous vegetables
- Fatty fish
- Avocados
- Peppers
- Green tea
- Mushrooms
- Red grapes
- Tumeric
- Olive oil
- Turmeric
- Tomatoes
- Cherries
I love snacking on cherries, berries, and even raw vegetables, but how do you create a meal with anti-inflammatory properties that tastes great? In addition to great taste, I want to spend only a little while preparing food. Lastly, portability is essential so that I can take it for lunch too.
Try for Yourself: Black Bean and Corn Salad
One of the recipes I landed on and have continued to modify is a black bean and corn salad. This simple recipe allows me to add avocados, peppers, tomatoes, and mushrooms.
Tossing it over a bed of cauliflower rice turns it into a burrito bowl full of anti-inflammatory properties, tastes great and is satisfying. Not to mention it’s versatile enough that you can easily switch it up to something different.
The basic recipe can pull together in 20 minutes and serve as a healthy lunch, colourful side dish or even a vegetarian dinner. Best of all, it makes four servings so you can feed others or have pre-done meals later in the week.
What you will need:
- 1 15-oz can of black beans, drained and rinsed
- 1 cup corn kernels (fresh or frozen) – you don’t even have to cook it
- 1 cup of chopped cherry or grape tomatoes, halved
- 1 cup of chopped bell pepper, red, yellow, or orange (or a mix)
- 2 tbsp of diced red onion
- 1/2 cup of chopped cilantro, parsley or other herbs
- 1/2 cup of sliced mushrooms
- 1/2 avocado
- 1/2 cup of cauliflower rice or 1/2 of sweet potato chunks
- 2 tbsp of fresh lime juice
- 2 tbsp of apple cider vinegar or red wine vinegar
- 1/2 tsp of kosher salt
- 1/2 tsp of roasted ground cumin
- 1/8 tsp of chilli powder
- 1/2 tsp of black pepper
- 1/3 cup of olive oil
- 1/2 tsp of garlic powder
What you will do:
- Mix the first seven ingredients in a large bowl until well combined.
- Set aside.
- Make the dressing by adding the lime juice, apple cider vinegar, salt, cumin, chilli powder, garlic powder, black pepper, and olive oil in a small mason jar. Shake until well combined.
- Pour the dressing over the black bean mixture and ix.
- Allow the salad to rest for 5 minutes before tasting it to adjust the seasoning.
- Put the cauliflower rice at the bottom of a bowl. Top with a portion of the salad and some avocado, and enjoy!
Stores perfectly in the refrigerator for up to five days if covered.
You can easily switch this up with different seasonings and vegetables, so it’s hard to get bored.
Recipes like these nourish your body and soul and allow you to show yourself the love you deserve. So next time you wonder what to make and want to treat yourself well, why not try this recipe?
I know from experience that living with chronic conditions is hard. I also know how hard it is to find fod that will help you fight inflammation, taste great and leave you with energy rather than being too tired to it. If you are feeling confused about what to eat to help heal your body and control your condition, let’s connect and get you back to living life beyond chronic illness. Supportegy Wellness provides chronic illness support through various proven ways, including chronic illness support groups.