Looking for delicious and nutritious meals that combat inflammation? We’ve got you covered with three easy-to-make recipes that are not only packed with anti-inflammatory goodness but can also be prepared in just 15 minutes!
“Decreasing inflammation in your body decreases risk for heart disease, stroke and certain cancers,” says Lacey Gammon, NCHPAD Nutrition Coordinator. “From fatty fish and dark, leafy greens like kale to nuts, watermelon and sweet potatoes, these recipes feature many ingredients that can help decrease inflammation and support your health.”
In this video, we’ll guide you through the process of creating a refreshing watermelon arugula salad, a delicious seared tuna salad with fruit and hummus dressing, and a hearty sweet potato hash with broccoli and walnuts.
Watch the video and check out the recipes for each meal below.
Watermelon salad
Serving size: 2
Prep time: 10 minutes
Cook time: 0 minutes
Ingredients:
- 2 cups watermelon, diced
- 1 cup arugula
- 6 mint leaves
- 1 cucumber, diced into ¼” cubes
- 1 oz. goat cheese
- 1 tablespoon toasted pumpkin seed
- 1 tablespoon olive oil
- 1 teaspoon balsamic vinegar (optional)
- Salt and pepper to taste (optional)
Directions:
- Dice watermelon in ½” cubes and set aside.
- Toss arugula in bowl with half of the oil, season with salt and pepper and arrange on a plate to form a mound in center. Place cubed watermelon around base.
- Sprinkle goat cheese evenly around salad. Place cucumber around watermelon and drizzle the rest of oil over cucumber and watermelon.
- Drizzle balsamic vinegar or balsamic glaze to finish. If looking for more crunch, sprinkle 1 teaspoon toasted, sliced almonds, pumpkin seed, walnuts, or personal preference.
Seared tuna salad with fruit and hummus dressing
Serving size: 1
Prep time: 10 minutes
Cook time: 5 minutes
Ingredients:
- 1, 4-6 oz. tuna fillet
- 2 teaspoons oil
- 1 ½ cups kale
- ¼ apple, sliced
- ¼ cup assorted berries, (strawberries, blueberries, pomegranate, etc
- 3 tablespoons red wine vinegar
- ¼ cup hummus
- ¼ teaspoon salt
- ½ teaspoon pepper
- 1 bunch fresh basil
Directions:
- Place kale in bowl, add apple slices and berries. In smaller bowl, mix hummus with vinegar and pour over salad.
- Heat pan on high heat. Season tuna on both sides with salt and pepper. Add oil to pan and sear tuna 2 minutes on each side.
- Pull tuna off heat and let cool 2 minutes. Slice thinly and add to top of salad.
Add-on or substitutions:
Tuna may be replaced with salmon or chicken. Assorted berries may be used according to season. Kale may be replaced with spinach or other lettuces.
Sweet potato, broccoli and walnut hash
Service size: 4
Prep time: 5 minutes
Cook time: 10 minutes
Ingredients:
- 1, 6 oz bag of prechopped sweet potato (or 2 small sweet potato, cut in to cubes)
- 1 cup prechopped broccoli
- 1 bell pepper, chopped
- 1/2 cup halved walnuts
- 1 tbsp olive oil
- ¼ cup low sugar craisins
- Salt and pepper to taste
Directions:
- Preheat oven to 450 degrees.
- Chop fresh vegetables into equal sized pieces. About ½” cubes.
- Spread ingredients on to a prepared baking sheet.
- Season with salt, pepper, and olive oil and mix until all ingredients are covered. Add walnuts.
- Bake in the oven for 10 minutes or until vegetables are fork tender, lightly caramelized, and walnuts are toasted.
