Anti Inflammatory Diet

Moroccan-Spiced Tuna Salad with Preserved Lemon & Olives

Prep Time: 15 minutes
Cook Time: 0 minutes
Servings: 4

Ingredients
2 cans (5 oz each) tuna, drained
1 can (15 oz) chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
½ cucumber, diced
¼ red onion, finely chopped
⅓ cup green or Kalamata olives, sliced
2 tbsp preserved lemon rind, finely chopped
¼ cup fresh parsley, chopped
2 tbsp fresh cilantro, chopped

Recipe👇💬

# Greek Lemon Potato & Cannellini Bean Soup (Fasolada Lemonati)
**Prep Time:** 10 mins | **Cook Time:** 25 mins | **Yield:** 4 servings
# # # Nutritional Info (Per Serving - Approx.)
* **Calories:** 240 kcal
* **Carbohydrates:** 38g
* **Protein:** 8g
* **Fat:** 7g
* **Fiber:** 8g
* **Sodium:** 420mg
# # # Ingredients
* **1 can (15 oz / 425g)** Cannellini beans (or Northern white beans), rinsed and drained
* **3 medium** Yukon Gold potatoes, peeled and cut into bite-sized cubes
* **1 medium** Yellow onion, finely diced
* **2 stalks** Celery, finely sliced
* **3 cloves** Garlic, minced
* **2 tbsp** Extra virgin olive oil
* **4 cups** Low-sodium vegetable or chicken broth
* **1/4 cup** Fresh lemon juice (about 1-2 lemons)
* **1 tsp** Dried oregano
* **3 tbsp** Fresh dill, finely chopped
* Sea salt & freshly cracked black pepper, to taste
# # # Instructions
1. **Sauté Aromatics:** Heat extra virgin olive oil in a large pot over medium heat. Add diced onion and sliced celery; sauté for 4–5 minutes until soft and translucent. Add minced garlic and cook for another 1 minute until fragrant.
2. **Simmer Potatoes & Beans:** Add cubed potatoes, drained cannellini beans, dried oregano, and vegetable broth. Bring to a boil, then reduce heat to medium-low, cover, and simmer for 15–20 minutes until potatoes are fork-tender.
3. **Thicken & Season:** Gently mash a few potato cubes and beans against the side of the pot with a wooden spoon to create a richer broth. Remove from heat and stir in fresh lemon juice, sea salt, and black pepper.
4. **Garnish & Serve:** Stir in fresh chopped dill. Ladle into warm bowls, drizzle with extra virgin olive oil, and serve with fresh lemon wedges and crusty bread.

Crispy Jalapeño Corn Cakes with Whipped Goat Cheese & Lime Honey Drizzle

Prep Time: 15 minutes
Cook Time: 15 minutes
Servings: 4

Ingredients
2 cups corn kernels, fresh or thawed
1 jalapeño, finely diced
½ cup all-purpose flour
¼ cup cornmeal
2 large eggs
¼ cup milk
¼ cup green onions, chopped
½ tsp smoked paprika
½ tsp garlic powder
½ tsp salt
¼ tsp black pepper
2 tbsp olive oil
Whipped Goat Cheese
4 oz goat cheese, softened
¼ cup Greek yogurt
1 tbsp extra-virgin olive oil
1 tsp fresh lime juice
Lime Honey Drizzle
3 tbsp honey
1 tbsp fresh lime juice
½ tsp fresh lime zest
Pinch of red pepper flakes

Rotisserie Chicken & Mushroom Soup

Prep Time: 10 minutes
Cook Time: 25–30 minutes
Servings: 6

Ingredients
3 cups rotisserie chicken, shredded
8 oz mushrooms, sliced
1 small onion, finely chopped
2 carrots, diced
2 celery stalks, diced
3 garlic cloves, minced
2 tbsp extra-virgin olive oil
4 cups low-sodium chicken broth
1 cup milk or half-and-half
2 cups baby spinach
1 tsp dried thyme
½ tsp dried oregano

French Onion Meatballs

Prep Time: 15 minutes
Cook Time: 35–40 minutes
Servings: 4–6

Ingredients
For the Meatballs
1 lb lean ground beef
½ cup breadcrumbs
1 large egg
¼ cup grated Parmesan
2 garlic cloves, minced
1 tsp dried thyme
½ tsp salt
¼ tsp black pepper
1 tbsp olive oil
For the French Onion Sauce
2 large yellow onions, thinly sliced
2 tbsp butter
1 tbsp olive oil
2 garlic cloves, minced
1½ cups low-sodium beef broth
1 tsp Worcestershire sauce
1 tsp fresh thyme leaves
1 cup shredded Gruyère cheese
Salt and black pepper, to taste
2 tbsp fresh parsley, chopped
Instructions
Combine ground beef, breadcrumbs, egg, Parmesan, garlic, thyme, salt, and pepper. Gently shape into 16 meatballs.
Heat olive oil in a large oven-safe skillet over medium heat. Brown the meatballs for 6–8 minutes, turning occasionally. Transfer to a plate.
Add butter and remaining olive oil to the skillet. Add onions and cook over medium-low heat for 15–20 minutes, stirring frequently, until deeply golden and caramelized.
Stir in garlic and thyme for 30 seconds. Pour in beef broth and Worcestershire sauce, scraping up any browned bits.
Return the meatballs to the skillet. Cover and simmer for 10–12 minutes, until cooked through and the centers reach 160°F (71°C).
Sprinkle Gruyère over the meatballs and broil for 2–3 minutes, until melted, bubbly, and lightly golden.
Garnish with fresh parsley and serve warm with the rich caramelized onion sauce.

Tip: Cook the onions slowly rather than rushing them—the deep caramelization creates the signature rich, savory-sweet French onion flavor.

Roasted Butternut Squash & Brussels Sprouts Holiday Salad

Prep Time: 15 minutes
Cook Time: 25–30 minutes
Servings: 6

Ingredients

3 cups butternut squash, peeled and cubed

3 cups Brussels sprouts, trimmed and halved

3 tbsp extra-virgin olive oil

½ tsp ground cinnamon

½ tsp salt

¼ tsp black pepper

2 cups baby spinach

½ cup dried cranberries

½ cup pecans, roughly chopped

½ cup crumbled feta cheese

2 tbsp fresh parsley, chopped

Greek Chickpea Salad

Prep Time: 15 minutes
Cook Time: 0 minutes
Servings: 4

Ingredients

2 cans (15 oz each) chickpeas, drained and rinsed

1 cup cherry tomatoes, halved

1 cucumber, diced

½ red onion, finely chopped

½ cup Kalamata olives, halved

¾ cup crumbled feta cheese

¼ cup fresh parsley, chopped

1 tbsp fresh dill, chopped

Lemon-Oregano Dressing

3 tbsp extra-virgin olive oil

2 tbsp fresh lemon juice

1 tbsp red w**e vinegar

1 garlic clove, minced

1 tsp dried oregano

½ tsp Dijon mustard

¼ tsp salt

¼ tsp black pepper

Spanakopita Phyllo Rolls

Prep Time: 20 minutes
Cook Time: 20–25 minutes
Servings: 6

Ingredients
8 sheets phyllo dough
3 cups fresh spinach, chopped
1 cup crumbled feta cheese
½ cup ricotta cheese
2 green onions, finely sliced
2 garlic cloves, minced
1 large egg
2 tbsp fresh dill, chopped
¼ tsp black pepper
¼ cup olive oil or melted butter

Crustless Quiche

Prep Time: 10 minutes
Cook Time: 30–35 minutes
Servings: 6

Ingredients
6 large eggs
1 cup milk
1 cup fresh spinach, chopped
1 cup shredded cheddar or mozzarella
½ cup cherry tomatoes, halved
½ cup mushrooms, sliced
¼ cup red onion, finely chopped
½ tsp garlic powder
½ tsp dried oregano
½ tsp salt
¼ tsp black pepper
1 tbsp olive oil
Recipe👇👇👇