Anti Inflammatory Diet

Honey Garlic Glazed Salmon with Fresh Herbs

Servings: 4
Prep Time: 10 mins
Cook Time: 15 mins

Ingredients

4 salmon fillets (6 oz / 170 g each)

2 tbsp extra virgin olive oil

Salt and freshly ground black pepper, to taste

3 garlic cloves, minced

3 tbsp honey

2 tbsp low-sodium soy sauce

1 tbsp fresh lemon juice

1 tsp Dijon mustard

1 tsp paprika

1 tbsp unsalted butter

2 tbsp chopped fresh parsley

1 tbsp chopped fresh dill

Lemon wedges, for serving

Instructions

1. Pat the salmon dry and season both sides with salt, pepper, and paprika.

2. Heat the olive oil in a large skillet over medium-high heat. Sear the salmon for 4–5 minutes per side until golden and nearly cooked through. Transfer to a plate.

3. Reduce the heat to medium. Add the butter and garlic, cooking for 30 seconds until fragrant.

4. Stir in the honey, soy sauce, lemon juice, and Dijon mustard. Simmer for 2–3 minutes until the glaze thickens slightly.

5. Return the salmon to the skillet and spoon the glaze over the fillets for 1–2 minutes, until fully coated and cooked through.

6. Garnish with the fresh parsley and dill.

7. Serve immediately with lemon wedges.

Serving Suggestions: Pair with roasted asparagus, green beans, mashed potatoes, rice, quinoa, or a fresh Mediterranean salad for a balanced and flavorful meal.

Stuffed Sweet Potato Boats with Butternut Squash & Brussels Sprouts

Servings: 4
Prep Time: 15 mins
Cook Time: 45–50 mins

Ingredients

4 medium sweet potatoes

2 tbsp extra virgin olive oil, divided

2 cups butternut squash, peeled and diced

2 cups Brussels sprouts, halved

2 garlic cloves, minced

1 tsp dried thyme

½ tsp smoked paprika

Salt and freshly ground black pepper, to taste

½ cup crumbled feta or goat cheese

¼ cup dried cranberries

¼ cup chopped toasted pecans or walnuts

2 tbsp chopped fresh parsley

1 tbsp balsamic glaze (optional)

Instructions

1. Preheat the oven to 400°F (200°C). Pierce the sweet potatoes with a fork, rub with 1 tbsp olive oil, and bake for 45–50 minutes until tender.

2. Toss the butternut squash and Brussels sprouts with the remaining olive oil, garlic, thyme, smoked paprika, salt, and pepper. Roast for 25–30 minutes, stirring halfway, until caramelized and tender.

3. Slice the baked sweet potatoes lengthwise and gently fluff the flesh with a fork to create boats.

4. Fill each sweet potato with the roasted butternut squash and Brussels sprouts.

5. Top with the feta or goat cheese, dried cranberries, and toasted pecans or walnuts.

6. Drizzle with balsamic glaze, if desired, and garnish with fresh parsley.

7. Serve warm.

Serving Suggestions: Enjoy as a hearty vegetarian main with a fresh green salad, or pair with grilled chicken, turkey, salmon, or roasted pork for a complete Mediterranean-inspired meal.

Loaded Sweet Potato Skins with Whipped Feta, Avocado & Chili Honey

Servings: 4
Prep Time: 15 mins
Cook Time: 45 mins

Ingredients

4 medium sweet potatoes

2 tbsp extra virgin olive oil

Salt and freshly ground black pepper, to taste

½ cup feta cheese

¼ cup plain Greek yogurt

1 tbsp fresh lemon juice

2 ripe avocados, diced

2 tbsp honey

1 tsp chili flakes (or hot honey)

2 tbsp chopped fresh parsley or cilantro

2 tbsp toasted pumpkin seeds or chopped walnuts (optional)

Instructions

1. Preheat the oven to 400°F (200°C). Pierce the sweet potatoes with a fork, rub with olive oil, and season with salt and pepper.

2. Bake for 40–45 minutes until tender. Let cool slightly, then halve lengthwise and scoop out some of the flesh, leaving a thin border to create skins.

3. Return the skins to the oven for 8–10 minutes until lightly crisp.

4. Blend the feta, Greek yogurt, and lemon juice until smooth and creamy.

5. Spread or pipe the whipped feta into the crispy sweet potato skins.

6. Top with diced avocado.

7. Warm the honey and stir in the chili flakes, then drizzle over the potato skins.

8. Garnish with chopped parsley or cilantro and toasted pumpkin seeds or walnuts, if using.

Serving Suggestions: Serve as an appetizer, snack, or light lunch with a fresh Mediterranean salad, grilled chicken, shrimp, or roasted vegetables.

Stuffed Sweet Potatoes with Burrata

Servings: 4
Prep Time: 15 mins
Cook Time: 45–50 mins

Ingredients

4 medium sweet potatoes

2 tbsp extra virgin olive oil

Salt and freshly ground black pepper, to taste

1 cup cherry tomatoes, halved

2 cups baby spinach

2 garlic cloves, minced

8 oz (225 g) burrata cheese

2 tbsp grated Parmesan cheese (optional)

2 tbsp chopped fresh basil

1 tbsp balsamic glaze

¼ tsp red pepper flakes (optional)

Instructions

1. Preheat the oven to 400°F (200°C). Pierce the sweet potatoes with a fork, rub with olive oil, and season with salt and pepper.

2. Bake for 45–50 minutes, until tender.

3. Meanwhile, heat a little olive oil in a skillet over medium heat. Sauté the garlic for 30 seconds, then add the cherry tomatoes and cook for 3–4 minutes.

4. Stir in the spinach and cook until just wilted, about 2 minutes. Season with salt, pepper, and red pepper flakes if using.

5. Slice each baked sweet potato open and gently fluff the flesh with a fork.

6. Fill with the tomato-spinach mixture and top each with a piece of burrata. Sprinkle with Parmesan, if using.

7. Finish with fresh basil and a drizzle of balsamic glaze before serving.

Serving Suggestions: Serve as a vegetarian main with a crisp green salad or roasted vegetables, or pair with grilled chicken, steak, or salmon for a complete Mediterranean meal.

Pan-Seared Lemon Garlic Butter Salmon

Servings: 4
Prep Time: 10 mins
Cook Time: 15 mins

Ingredients

4 salmon fillets (6 oz / 170 g each)

2 tbsp extra virgin olive oil

2 tbsp unsalted butter

4 garlic cloves, minced

1 tsp paprika

1 tsp dried Italian seasoning

Salt and freshly ground black pepper, to taste

Zest of 1 lemon

2 tbsp fresh lemon juice

2 tbsp chopped fresh parsley

Lemon slices, for serving

Instructions

1. Pat the salmon dry and season with paprika, Italian seasoning, salt, and black pepper.

2. Heat the olive oil in a large skillet over medium-high heat. Place the salmon skin-side up and sear for 4–5 minutes until golden.

3. Flip the salmon and cook for another 3–4 minutes, until nearly cooked through.

4. Reduce the heat to medium. Add the butter and garlic, cooking for 30 seconds until fragrant.

5. Stir in the lemon zest and lemon juice, then spoon the garlic butter sauce over the salmon for 1–2 minutes.

6. Remove from the heat and garnish with chopped parsley.

7. Serve immediately with lemon slices.

Serving Suggestions: Pair with roasted asparagus, garlic green beans, mashed potatoes, rice, quinoa, or a fresh Mediterranean salad for a complete meal.

Mediterranean Ground Beef Stir-Fry

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

Ingredients

1 lb (450 g) lean ground beef

2 tbsp extra virgin olive oil

1 small onion, diced

1 red bell pepper, sliced

1 medium zucchini, diced

2 garlic cloves, minced

1 cup cherry tomatoes, halved

½ cup Kalamata olives, sliced

1 tsp dried oregano

1 tsp smoked paprika

½ tsp ground cumin

Salt and freshly ground black pepper, to taste

¼ cup crumbled feta cheese

2 tbsp chopped fresh parsley

Lemon wedges, for serving

Instructions

1. Heat the olive oil in a large skillet over medium-high heat. Add the ground beef and cook for 5–6 minutes, breaking it up until browned. Drain excess fat if needed.

2. Add the onion and bell pepper. Cook for 3–4 minutes until softened.

3. Stir in the zucchini and garlic, cooking for 2–3 minutes.

4. Add the cherry tomatoes, olives, oregano, smoked paprika, cumin, salt, and pepper. Cook for 3–4 minutes, until the vegetables are tender and the tomatoes begin to soften.

5. Remove from the heat and stir in half of the feta cheese.

6. Garnish with the remaining feta, fresh parsley, and serve with lemon wedges.

Serving Suggestions: Serve over rice, quinoa, couscous, cauliflower rice, or with warm pita bread. Pair with a Greek salad or tzatziki for a complete Mediterranean meal.

Lemon Chicken Veggie Orzo Stir-Fry

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

Ingredients

1 lb (450 g) boneless, skinless chicken breast, cut into bite-sized pieces

8 oz (225 g) orzo pasta

2 tbsp extra virgin olive oil

1 medium zucchini, diced

1 red bell pepper, diced

1 cup broccoli florets

2 garlic cloves, minced

Zest of 1 lemon

2 tbsp fresh lemon juice

1 tsp Italian seasoning

¼ cup grated Parmesan cheese

2 tbsp chopped fresh parsley

Salt and freshly ground black pepper, to taste

Instructions

1. Cook the orzo in salted boiling water until al dente. Drain, reserving ¼ cup of the pasta water.

2. Season the chicken with Italian seasoning, salt, and pepper.

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

4. In the same skillet, sauté the zucchini, bell pepper, and broccoli for 4–5 minutes until tender-crisp.

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

6. Return the chicken to the skillet. Add the cooked orzo, reserved pasta water, lemon zest, and lemon juice. Toss to combine.

7. Stir in the Parmesan cheese and parsley. Adjust seasoning if needed and serve immediately.

Serving Suggestions: Pair with a Greek salad, roasted asparagus, garlic bread, or steamed green beans. Garnish with extra Parmesan and lemon wedges for added freshness.

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.