Anti Inflammatory Diet

Savory Chicken, Broccoli & Mushroom Stir-Fry

Servings: 4
Prep Time: 15 mins
Cook Time: 20 mins

Ingredients

1½ lb (700 g) boneless, skinless chicken breasts, cut into bite-sized pieces

2 tbsp extra virgin olive oil

2 cups broccoli florets

8 oz (225 g) cremini or button mushrooms, sliced

1 small onion, sliced

3 garlic cloves, minced

1 tsp grated fresh ginger

3 tbsp low-sodium soy sauce

1 tbsp oyster sauce (optional)

1 tbsp honey

½ cup low-sodium chicken broth

1 tsp cornstarch mixed with 2 tbsp water

Salt and freshly ground black pepper, to taste

2 green onions, sliced

1 tbsp sesame seeds (optional)

Instructions

1. Season the chicken lightly with salt and pepper.

2. Heat 1 tbsp olive oil in a large skillet or wok over medium-high heat. Cook the chicken for 5–6 minutes until golden and cooked through. Remove and set aside.

3. Add the remaining olive oil to the skillet. Stir-fry the broccoli, mushrooms, and onion for 4–5 minutes until crisp-tender.

4. Add the garlic and ginger, cooking for 30 seconds until fragrant.

5. Whisk together the soy sauce, oyster sauce (if using), honey, chicken broth, and cornstarch slurry. Pour into the skillet.

6. Return the chicken to the pan and toss everything together. Simmer for 2–3 minutes, until the sauce thickens and coats the chicken and vegetables.

7. Garnish with sliced green onions and sesame seeds before serving.

Serving Suggestions: Serve over steamed rice, brown rice, quinoa, noodles, or cauliflower rice with a side of cucumber salad or steamed edamame.

Chickpea & Kidney Bean Salad

Servings: 4–6
Prep Time: 15 mins
Cook Time: 0 mins

Ingredients

1 (15 oz / 425 g) can chickpeas, drained and rinsed

1 (15 oz / 425 g) can kidney beans, drained and rinsed

1 cup cucumber, diced

1 cup cherry tomatoes, halved

¼ small red onion, finely diced

¼ cup crumbled feta cheese (optional)

2 tbsp chopped fresh parsley

2 tbsp chopped fresh mint (optional)

Lemon Dressing

3 tbsp extra virgin olive oil

2 tbsp fresh lemon juice

1 tsp Dijon mustard

1 garlic clove, minced

1 tsp dried oregano

Salt and freshly ground black pepper, to taste

Instructions

1. In a large bowl, combine the chickpeas, kidney beans, cucumber, cherry tomatoes, red onion, parsley, and mint.

2. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, garlic, oregano, salt, and pepper.

3. Pour the dressing over the salad and toss gently until everything is evenly coated.

4. Fold in the feta cheese, if using.

5. Chill for 15–30 minutes to allow the flavors to meld, or serve immediately.

Serving Suggestions: Enjoy as a light lunch, side dish, or meal prep salad. Pair with grilled chicken, salmon, shrimp, warm pita bread, or hummus for a complete Mediterranean meal.

Black Pepper Chicken with Mushrooms

Servings: 4
Prep Time: 15 mins
Cook Time: 20 mins

Ingredients

1½ lb (700 g) boneless, skinless chicken thighs or breasts, cut into bite-sized pieces

2 tbsp extra virgin olive oil

8 oz (225 g) cremini or button mushrooms, sliced

1 small onion, sliced

3 garlic cloves, minced

1 tbsp freshly cracked black pepper

1 tsp paprika

2 tbsp low-sodium soy sauce

1 tbsp oyster sauce (optional)

½ cup low-sodium chicken broth

1 tsp cornstarch mixed with 2 tbsp water (optional, for a thicker sauce)

Salt, to taste

2 tbsp chopped fresh parsley or green onions

Instructions

1. Season the chicken with salt, paprika, and half of the black pepper.

2. Heat the olive oil in a large skillet over medium-high heat. Sear the chicken for 5–6 minutes until browned. Remove and set aside.

3. In the same skillet, sauté the onion and mushrooms for 5 minutes until softened and browned.

4. Add the garlic and cook for 30 seconds until fragrant.

5. Stir in the soy sauce, oyster sauce (if using), chicken broth, and the remaining black pepper.

6. Return the chicken to the skillet and simmer for 5–7 minutes, until fully cooked.

7. Stir in the cornstarch slurry if a thicker sauce is desired, and cook for 1–2 minutes until the sauce thickens.

8. Garnish with chopped parsley or green onions and serve hot.

Serving Suggestions: Serve over steamed rice, quinoa, mashed potatoes, or noodles, with a side of steamed broccoli, green beans, or a fresh Mediterranean salad.

Spinach, Feta & Sun-Dried Tomato Muffins

Servings: 12 muffins
Prep Time: 15 mins
Cook Time: 20–25 mins

Ingredients

2 cups all-purpose flour

2 tsp baking powder

½ tsp baking soda

½ tsp salt

½ tsp black pepper

2 large eggs

¾ cup plain Greek yogurt

¼ cup extra virgin olive oil

¼ cup milk

2 cups fresh spinach, chopped

½ cup crumbled feta cheese

⅓ cup sun-dried tomatoes, chopped

1 tsp dried oregano

2 tbsp grated Parmesan cheese (optional, for topping)

Instructions

1. Preheat the oven to 375°F (190°C). Grease or line a 12-cup muffin tin.

2. In a large bowl, whisk together the flour, baking powder, baking soda, salt, pepper, and oregano.

3. In another bowl, whisk the eggs, Greek yogurt, olive oil, and milk until smooth.

4. Add the wet ingredients to the dry ingredients and stir just until combined.

5. Fold in the spinach, feta, and sun-dried tomatoes.

6. Divide the batter evenly among the muffin cups. Sprinkle with Parmesan if using.

7. Bake for 20–25 minutes, until golden and a toothpick inserted into the center comes out clean.

8. Cool in the pan for 5 minutes, then transfer to a wire rack.

Serving Suggestions: Serve warm for breakfast, brunch, or as a snack with butter, cream cheese, Greek yogurt, or alongside a Mediterranean salad or bowl of soup.

Baked Tuscan Cod

Servings: 4
Prep Time: 10 mins
Cook Time: 20–25 mins

Ingredients

4 cod fillets (about 6 oz / 170 g each)

2 tbsp extra virgin olive oil

Salt and freshly ground black pepper, to taste

3 garlic cloves, minced

1 tsp Italian seasoning

½ tsp paprika

1 cup cherry tomatoes, halved

2 cups baby spinach

½ cup heavy cream

¼ cup grated Parmesan cheese

½ cup low-sodium chicken or vegetable broth

¼ cup sun-dried tomatoes, chopped

2 tbsp chopped fresh basil or parsley

Instructions

1. Preheat the oven to 400°F (200°C). Lightly grease a baking dish.

2. Season the cod with salt, pepper, paprika, and Italian seasoning. Arrange the fillets in the baking dish.

3. Heat the olive oil in a skillet over medium heat. Sauté the garlic for 30 seconds.

4. Add the cherry tomatoes and sun-dried tomatoes. Cook for 2–3 minutes.

5. Stir in the broth, heavy cream, and Parmesan. Simmer for 2–3 minutes, then fold in the spinach until just wilted.

6. Pour the Tuscan sauce over the cod.

7. Bake for 15–18 minutes, or until the cod flakes easily with a fork.

8. Garnish with fresh basil or parsley and serve hot.

Serving Suggestions: Pair with rice, mashed potatoes, pasta, quinoa, or crusty bread to soak up the creamy Tuscan sauce, along with a fresh Mediterranean salad.

Spiced Lentil & Roasted Carrot Salad

Servings: 4–6
Prep Time: 15 mins
Cook Time: 30–35 mins

Ingredients

1 cup dried green or brown lentils, rinsed

4 medium carrots, peeled and sliced lengthwise

2 tbsp extra virgin olive oil, divided

1 tsp ground cumin

1 tsp smoked paprika

½ tsp ground coriander

Salt and freshly ground black pepper, to taste

¼ small red onion, thinly sliced

¼ cup chopped fresh parsley

¼ cup crumbled feta cheese (optional)

2 tbsp toasted pumpkin seeds or walnuts

Lemon Dressing

2 tbsp extra virgin olive oil

1½ tbsp fresh lemon juice

1 tsp Dijon mustard

1 small garlic clove, minced

Salt and black pepper, to taste

Instructions

1. Preheat the oven to 425°F (220°C). Toss the carrots with 1 tbsp olive oil, cumin, smoked paprika, coriander, salt, and pepper. Roast for 25–30 minutes, turning halfway, until tender and caramelized.

2. Meanwhile, cook the lentils in simmering water for 20–25 minutes until tender but not mushy. Drain and let cool slightly.

3. Whisk together the olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper to make the dressing.

4. In a large bowl, combine the cooked lentils, roasted carrots, red onion, parsley, feta (if using), and pumpkin seeds or walnuts.

5. Drizzle with the dressing and toss gently to combine.

6. Serve warm or at room temperature.

Serving Suggestions: Enjoy as a hearty salad on its own or pair with grilled chicken, baked salmon, or warm pita for a complete Mediterranean meal.

Butternut Squash Crostini

Servings: 6–8 (12 crostini)
Prep Time: 15 mins
Cook Time: 30 mins

Ingredients

1 baguette, sliced into ½-inch rounds

2 tbsp extra virgin olive oil, divided

2 cups butternut squash, peeled and diced

1 tsp fresh thyme leaves (or ½ tsp dried thyme)

Salt and freshly ground black pepper, to taste

½ cup ricotta cheese

¼ cup crumbled feta or goat cheese

2 tbsp chopped walnuts or pecans, toasted

1 tbsp honey

1 tbsp chopped fresh parsley

Instructions

1. Preheat the oven to 400°F (200°C).

2. Toss the butternut squash with 1 tbsp olive oil, thyme, salt, and pepper. Roast for 25–30 minutes, stirring halfway, until tender and caramelized.

3. Brush the baguette slices with the remaining olive oil and toast in the oven for 8–10 minutes, until lightly golden.

4. Spread a layer of ricotta on each toasted crostini.

5. Top with the roasted butternut squash and sprinkle with feta or goat cheese.

6. Finish with the toasted walnuts, a drizzle of honey, and fresh parsley.

7. Serve warm.

Serving Suggestions: Perfect as a holiday appetizer or light lunch. Pair with a green salad, soup, or a Mediterranean mezze platter.