Anti-Inflammatory Recipes

Anti-Inflammatory Recipes Anti Inflammatory Recipes
healthy Lifestyle
Nutritional Diet

06/05/2026

Hot Honey Brussels Sprouts with Feta
Ingredients
500 g Brussels sprouts, trimmed and halved
2 tbsp olive oil
2 cloves garlic, minced
1/2 tsp salt
1/2 tsp black pepper
1/2 tsp smoked paprika
1/3 cup crumbled feta cheese
1 tbsp chopped fresh parsley
Keto Hot Honey Drizzle
1 tbsp sugar-free honey substitute or keto syrup
1/2 tsp chili flakes
1 tsp apple cider vinegar
Instructions
Preheat oven to 220°C (425°F).
Toss Brussels sprouts with olive oil, garlic, salt, pepper, and smoked paprika.
Spread on a baking tray cut-side down.
Roast for 22–25 minutes until crispy and caramelized.
In a small bowl, mix keto honey substitute, chili flakes, and vinegar.
Transfer sprouts to a serving plate and drizzle with the spicy keto glaze.
Top with crumbled feta and fresh parsley. Serve warm.

06/04/2026

Blackberry Goat Cheese Chicken Bites
Ingredients (Serves 4)
2 large chicken breasts, cut into thick bite-sized medallions
2 tbsp olive oil
1 tsp garlic powder
1 tsp dried thyme
Salt and black pepper to taste
1/3 cup blackberries
1 tsp balsamic vinegar
3 oz goat cheese
1 tbsp chopped parsley
Fresh thyme sprigs for garnish
1 tbsp crushed walnuts or pecans (optional)
Instructions
Season chicken medallions with garlic powder, thyme, salt, and pepper.
Heat olive oil in a skillet over medium-high heat.
Sear chicken for 4–5 minutes per side until golden and cooked through.
In a small pan, cook blackberries with balsamic vinegar for 2–3 minutes until slightly jammy.
Top each chicken bite with a spoonful of blackberry mixture and a dollop of goat cheese.
Garnish with parsley, thyme, and crushed nuts if using.
Serve warm.

06/03/2026

Crispy Feta Smashed Potatoes
Ingredients
1½ lbs baby Yukon gold potatoes
1 tbsp olive oil
1 tsp garlic powder
½ tsp paprika
¼ tsp black pepper
¼ tsp salt
⅓ cup reduced-fat feta cheese, crumbled
1 tbsp fresh parsley, chopped
Instructions
Boil potatoes in water for 15–20 minutes until fork tender.
Preheat oven to 425°F (220°C).
Place potatoes on a baking tray and gently smash each with a glass or fork.
Drizzle with olive oil and season with garlic powder, paprika, pepper, and light salt.
Roast for 25–30 minutes until crispy and golden brown.
Top with reduced-fat feta and fresh parsley before serving.

06/03/2026

Pistachio-Feta Spanakopita Roulade

Ingredients
The Filling: 300g (10 oz) fresh spinach (chopped), 200g (7 oz) feta cheese (crumbled), ½ cup whole milk ricotta cheese, 1 small onion (chopped), 2 cloves garlic (minced), ⅓ cup raw pistachios (chopped), 1 tbsp fresh dill & parsley (chopped), zest of 1 lemon, 1 tbsp olive oil, salt & black pepper.

The Pastry & Topping: 8 sheets phyllo dough (thawed), 80g (6 tbsp) unsalted butter (melted), 2 tbsp white sesame seeds, 2 tbsp honey, extra chopped pistachios and fresh mint leaves (for garnish).

Instructions
Sauté Greens: Heat 1 tbsp of olive oil in a skillet over medium heat. Sauté chopped onion and garlic until translucent and fragrant. Stir in the chopped spinach and cook until fully wilted. Press or squeeze out any excess liquid from the cooked spinach to prevent a soggy pastry, then remove from heat and let cool.

Mix Filling: In a bowl, combine the cooled spinach mixture, crumbled feta, ricotta cheese, chopped pistachios, fresh dill, parsley, and lemon zest. Season lightly with salt and black pepper to taste.

Layer Pastry: Preheat oven to 180°C (350°F) and line a baking tray with parchment paper. Place one sheet of phyllo dough on a clean work surface and brush it lightly with melted butter. Stack the second sheet directly on top and brush with butter again. Repeat until all 8 sheets are stacked.

Roll: Spread the spinach-feta mixture evenly over the top phyllo sheet, leaving a 2 cm (½-inch) border around the edges. Starting from the long edge, carefully and tightly roll the pastry upward into a log, tucking the sides in as you roll.

Bake: Place the log seam-side down on the prepared baking sheet. Brush the entire outside generously with the remaining melted butter and sprinkle with sesame seeds. Bake for 30–35 minutes until the log is puffed, crisp, and deep golden brown.

Finish: Let the roulade cool for 5–10 minutes so the filling sets. Use a sharp serrated knife to slice the log into thick rounds. Arrange on a platter, drizzle with warm honey, and garnish with extra chopped pistachios and fresh mint leaves.

06/03/2026

Blackberry Goat Cheese Croquettes
Ingredients
For the Croquettes
8 oz soft goat cheese
2 tbsp reduced-fat cream cheese
2 tbsp chopped fresh parsley
1/4 tsp black pepper
1/2 cup whole wheat panko breadcrumbs
1 egg, beaten
Olive oil spray
Blackberry Sauce
1 cup fresh blackberries
1 tbsp honey
1 tsp balsamic vinegar
1 tbsp water
Garnish
Fresh blackberries
2 tbsp chopped pistachios
Fresh parsley
Instructions
In a bowl, mix goat cheese, cream cheese, parsley, and black pepper.
Roll mixture into small balls and chill for 20 minutes.
Dip each ball into beaten egg, then coat with whole wheat panko breadcrumbs.
Place on a lined baking tray and lightly spray with olive oil.
Bake at 400°F (200°C) for 15–18 minutes until golden and crisp.

06/02/2026

Hot Honey Charred Cabbage Steaks
Ingredients
1 medium green cabbage
2 tbsp olive oil
1/2 tsp smoked paprika
1/2 tsp garlic powder
1/4 tsp black pepper
1/4 tsp salt (optional)
3/4 cup plain nonfat Greek yogurt
1 tbsp lemon juice
1 tbsp chopped chives
1 tbsp parsley
1 garlic clove, minced
1 tbsp honey
1 tsp apple cider vinegar
Pinch chili flakes
Instructions
Preheat oven to 425°F (220°C).
Slice cabbage into thick steaks.
Brush with olive oil and season with paprika, garlic powder, pepper, and salt.
Roast 20 minutes, flip, then roast another 15–20 minutes until charred.
Mix yogurt, lemon juice, chives, parsley, and garlic.
Stir honey, vinegar, and chili flakes together.
Serve cabbage steaks with yogurt sauce and drizzle with hot honey mixture.

06/02/2026

Cheesy Chicken & Broccoli Bake
🥘 Ingredients:
2 cups cooked chicken (cubed or shredded)
2 cups broccoli florets (lightly steamed)
1 cup shredded cheddar cheese
½ cup mozzarella cheese (optional, for extra stretch)
1 cup milk
½ cup cream (or use all milk for lighter version)
2 tbsp butter
2 tbsp flour
2 cloves garlic (minced)
Salt & black pepper (to taste)
½ tsp paprika (optional)
🔥 Instructions:
Preheat oven to 180°C (350°F).
Make the sauce
Melt butter in a pan.
Add garlic and cook for 1 minute.
Stir in flour and cook briefly (about 1 minute).
Slowly add milk and cream, stirring until smooth and thick.
Add half the cheese, salt, pepper, and paprika.
Assemble
In a baking dish, combine chicken and broccoli.
Pour the creamy sauce over everything and mix gently.
Top it
Sprinkle remaining cheese on top.
Bake
Bake for 20–25 minutes until bubbly and golden on top.

06/01/2026

This looks like *Cheesy Baked Chicken Parmesan* or *Crispy Cheesy Chicken Breasts*. Super juicy inside, crispy outside, topped with melted cheese and parsley.

*Ingredients - Serves 4:*
- 4 chicken breasts, boneless
- 1 cup breadcrumbs - panko for extra crunch
- 1/2 cup grated parmesan
- 1 tsp garlic powder
- 1 tsp paprika
- Salt and black pepper to taste
- 2 eggs, beaten
- 1/2 cup flour
- 150g mozzarella, shredded
- 2 tbsp olive oil
- Fresh parsley, chopped for garnish

*Method:*
1. *Prep*: Pound chicken breasts to even 2cm thickness. Season with salt and pepper.
2. *Bread*: Set up 3 bowls: flour, beaten eggs, and breadcrumbs mixed with parmesan, garlic powder, paprika. Dredge chicken: flour → egg → breadcrumb mix. Press crumbs on well.
3. *Cook*: Heat olive oil in an oven-safe pan. Sear chicken 2-3 min per side until golden.
4. *Bake*: Top each breast with shredded mozzarella. Transfer to 200°C oven and bake 15-18 min until chicken is cooked through and cheese is melted + bubbly.
5. *Finish*: Garnish with fresh parsley and serve hot.

*Tip*: For extra juiciness, let the chicken rest 5 min before serving. You can swap chicken for turkey or make it with chicken thighs. Air fryer version: 190°C for 12-15 min, add cheese last 2 min.

Want a version without breadcrumbs for low-carb?

06/01/2026

Chili Honey Sweet Potato Rounds with Avocado Cream
Ingredients (Serves 4)
For the Sweet Potatoes
2 medium sweet potatoes, sliced into ½-inch rounds
1 tbsp olive oil
½ tsp garlic powder
½ tsp smoked paprika
¼ tsp black pepper
Pinch of salt (optional, keep light for DASH)
For the Avocado Cream
1 ripe avocado
¼ cup plain Greek yogurt
1 tbsp fresh lemon juice
1 small garlic clove
2 tbsp water (as needed for blending)
For the Chili Honey Drizzle
1 tbsp honey
1 tsp chili flakes or chili crisp
1 tsp lime juice
Garnish
Fresh parsley or cilantro
Lime wedges
Instructions
Prepare the Sweet Potatoes
Bring a pot of water to a boil. Add sweet potato rounds and simmer for 5–6 minutes until slightly tender. Drain well.
Roast Until Crispy
Preheat oven to 220°C (425°F).
Toss sweet potatoes with olive oil, garlic powder, paprika, and pepper. Arrange on a baking sheet in a single layer. Roast for 25–30 minutes, flipping halfway, until golden and crispy.
Make the Avocado Cream
Blend avocado, Greek yogurt, lemon juice,

06/01/2026

Cheesy Zucchini Lasagna Bake
Ingredients
3 medium zucchini, thinly sliced lengthwise
1 tsp salt
1 tbsp olive oil
2 cloves garlic, minced
1 cup ricotta cheese
1 1/2 cups shredded mozzarella cheese
1/4 cup grated Parmesan cheese
1 large egg
1 tsp dried thyme or Italian seasoning
1 cup low-sugar marinara sauce
1/4 tsp black pepper
Fresh basil or parsley for garnish
Instructions
Preheat oven to 375°F (190°C).
Lay zucchini slices on paper towels, sprinkle with salt, and let sit for 15 minutes. Pat dry well to remove excess moisture.
In a bowl, mix ricotta, egg, thyme, garlic, black pepper, and half of the mozzarella.
Lightly grease a baking dish with olive oil.
Spread a thin layer of marinara sauce on the bottom.
Layer zucchini slices, ricotta mixture, and sauce. Repeat layers until ingredients are used.
Top with remaining mozzarella and Parmesan cheese.
Bake for 30–35 minutes until bubbly and golden brown.
Rest for 10 minutes before slicing and serving.

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