Allison Day

An anti-inflammatory diet is (surprisingly) one of the most delicious, incorporating the rich flavours of the Mediterranean and beyond. The next time you&rsquo;re in the kitchen, whip up some of these simple, affordable and seasonal recipes to help reduce inflammation for overall good health.

Baked Salmon With Spicy Mango Avocado Salsa

healthy eating

Pineapple&rsquo;s key anti-inflammatory is bromelain, an enzyme that helps improve protein digestion.

3 burgers close-up with cheese and cilantro

Banh Mi Burgers

grilling

Pork Banh Mi Burgers With Grilled Pineapple Will Be Your Go-To Summer Recipe

Pineapple

The anthocyanins found in cherries (the nutrient that gives them their dark hue) have anti-inflammatory properties. So go ahead and add a handful of sweet cherries to smoothies.

Glasses of smoothies decorated with almonds on the side

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smoothies

Cherry-Almond Smoothie

Cherries

Olive oil is one of the healthiest anti-inflammatory fats you can incorporate into your diet, helping aid in lowered LDL &ldquo;bad&rdquo; cholesterol, too. Use it as the star ingredient for poaching omega-3-rich fish or to add flavour to warm marinated olives.

warm-olives

Barefoot Contessa: Back to Basics

Warm Marinated Olives

Olive Oil

Avocado is high in vitamin E and monounsaturated fats, two anti-inflammatory powerhouses that helps improve skin, joints, brain function and cardiovascular health. Enjoy avocado and a jalapeno kick on top of baked salmon.

quick and easy

Baked Salmon With Spicy Mango Avocado Salsa, Because Summer is Coming

Avocado

Bell peppers and other brightly coloured vegetables and fruits contain significant amounts of anti-inflammatory nutrients, as well as vitamins, minerals and fibre. Make veggies the main attraction with a superb stuffed pepper recipe.

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Poultry

Healthy Chicken Fajita Stuffed Peppers

Bell Peppers

Beans are a low-fat source of fibre, shown to reduce inflammation and help lower cholesterol. With so many bean and legume varieties, there are a variety of options you can experiment with while cooking. Try bringing fresh flavours into your kitchen with this quick skillet dinner.

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This 20-Minute Tuscan White Bean Skillet is a Dinner Winner

Beans

Anti-inflammatory foods are the best way to a healthier cardiovascular system, and few nutrients do this better than omega-3 fatty acids. Wild salmon is especially high in omega-3s, so cook up this Canadian fish dish for your next dinner party.

west coast cedar planked salmon on a countertop

West Coast Cedar Planked Salmon

grill

West Coast Cedar-Planked Salmon

Salmon

Reach for a handful of raw, unsalted nuts and seeds, such as the omega-3-rich walnut, for an anti-inflammatory snack proven to help reduce LDL cholesterol, blood pressure and improve brain health. When making your next salad, add a little crunch with a handful of walnuts instead of croutons.

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Valerie's Home Cooking

Broccoli Carrot Salad with Honey Dijon Vinaigrette

Walnuts

Cruciferous vegetables (cauliflower, cabbage, bok choy, broccoli, etc.) are anti-inflammatory superfoods high in many important nutrients. Try something new with this simple broccolini dish, a perfect side paired with fish and whole grains.

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Roasted Broccolini with Panko Gremolata

 Cruciferous Vegetables

Tomatoes are rich in lycopene, a nutrient that helps reduce lung inflammation. Enjoy them with charred okra with this late-summer salad.

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Charred Okra, Tomato and Steak Salad

Tomatoes

Watermelon, like tomatoes, contain the anti-inflammatory nutrient lycopene. Because it&rsquo;s fat-soluble, pairing it with a healthy fat such as olive oil will help you unlock its health-promoting properties.

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30-Minute Grilled Chicken Thighs with Watermelon and Feta Salad

Watermelon

The majority of dark leafy greens are high in vitamin E, an antioxidant with superior anti-inflammatory properties. Aim for eating them once or twice a day &mdash; a very achievable goal when they taste this great! You can even try tossing a handful into your favourite soup, like this delicious kale option.

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30 Minute Meals

Portuguese Chourico and Kale Soup

Dark Leafy Greens

Whole grains contain a host of anti-inflammatory compounds, B vitamins, protein and fibre. Barley stars in this slow-cooker beef stew.

Slow Cooker Beef and Barley Stew for Chilly Nights

Whole Grains

Superfood of the moment, turmeric is one of the most powerful and versatile anti-inflammatory foods. Its health properties are thanks, in large part, to curcumin, a nutrient that can be better accessed when paired with black pepper. If you&rsquo;re new to turmeric, try it in a comforting, delicious latte.

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Healthy

Turmeric Latte

Turmeric

Soy is frequently studied for its role in reducing bone and heart inflammation. It&rsquo;s an economical and versatile plant-based protein that you can jazz up any way you want. Try this meat-free stir-fry, and serve with whole grain brown rice.

Food Network Kitchens 15-Minute Tofu and Vegetable Stir Fry

15 Most Anti-Inflammatory Foods (And How to Cook With Them)