Easy & Delicious Anti-Inflammatory Meals 🍽️
1. Pineapple Honey Chicken Bowls✨
Ingredients:
Serves 2
For the Chicken:
- 1 Ib boneless, skinless chicken thighs
- 1 tbsp chili crunch oil (choose one with avocado or olive oil for anti-inflammatory benefit)
- 1 tbsp raw honey
- Pinch of sea salt
For the Pineapple Salsa:
- 1 cup fresh pineapple, finely diced
- ¼ cup red onion, finely chopped ¼ cup persian cucumbers, chopped 2 tbsp fresh cilantro, chopped
- Juice of 1 lime
- ¼ jalepeno
- Pinch of sea salt
For the Bowl:
- 2 cups cooked rice (brown rice, white rice, or cauliflower rice for lower GI
- Optional: extra honey & chili crunch to
drizzle on top
Instructions:
1. Prep the Chicken:
In a bowl, coat chicken thighs with chili crunch oil,
honey, and salt. Let marinate for 10-15 minutes (optional for more flavor).
2. Air Fry:
Place chicken thighs in the air fryer at 390°F for 14-16 minutes, flipping halfway through, until golden and cooked through.
3. Make the Salsa:
In a bowl, combine pineapple, cucumber, red onion, cilantro, lime juice, and salt. Stir well and set aside to let flavors meld.
4. Assemble Bowls:
Spoon cooked rice into bowls. Top with pineapple salsa, sliced chicken thighs, and a drizzle of honey or extra chili crunch if desired.
I gluten free, dairy free, high protein |
Sweet, spicy, and gut-friendly-these bowls are packed with flavor and naturally anti-inflammatory ingredients like pineapple, cilantro, and chili crunch.
2. Turmeric Chicken Stew✨
This comforting chicken stew is packed with anti-inflammatory ingredients like turmeric, ginger, and garlic.
It's a rich and flavorful dish that's ideal for promoting healthy, glowing skin while supporting a balanced diet.
Ingredients:
- 3 boneless, skinless chicken breasts (approx 1½ pounds), cut into bite-sized chunks 2-3 tablespoons avocado oil, divided
- 2 sweet potatoes, peeled and cut into 1" cubes
- 1 medium onion (about 1 cup), diced
- 1 medium carrot (about ½ cup), diced
- 1 celery stalk (about ½ cup), diced
- 4 cloves garlic, minced
- 1" knob of ginger, minced
- 2 teaspoons turmeric
- ½ teaspoon cumin
- ½ teaspoon ground coriander
- 1 bay leaf
- 1 teaspoon salt
- ½ teaspoon ground black pepper, to taste 2 cups chicken bone broth
- 2 tablespoons arrowroot starch
- 1 (13.5 oz) can full-fat coconut milk
- 2 cups baby spinach, roughly chopped
- 1 tablespoon apple cider vinegar
- Fresh cilantro for garnish
Instructions:
1. Heat 2 tablespoons of avocado oil in a large Dutch oven over medium heat. Add the chicken and cook for 4-5 minutes, tossing infrequently. Remove the chicken from the dutch oven and set aside.
2. To the same pot, drizzle in a bit more avocado oil if needed and add the sweet potatoes, onion, carrot, and celery. Stir to coat the veggies with oil, and sauté for 4-5 minutes, stirring occasionally, until the vegetables start to soften.
3. Add the minced garlic, ginger, turmeric, cumin, and coriander. Stir and cook for 1-2 minutes until fragrant.
Return the chicken to the pot and season with salt and pepper.
4. Pour the coconut milk and 3/4 of the chicken broth into the pot. Make a slurry with the remaining arrowroot starch by mixing the starch into the remaining bone broth until there are no lumps. Pour the slurry into the pot. Stir to combine. Add the bay leaf.
5. Bring to a boil, then reduce to a low simmer. Cover and cook for 30 minutes, stirring occasionally.
Once the stew has finished cooking, turn off the heat.
6. Stir in the chopped spinach and 1 tablespoon of apple cider vinegar. Remove the bay leaf, and taste for seasoning. Serve in bowls with fresh cilantro on top.
Enjoy!
3. Shredded Chipotle Beef Bowl✨
This beef right here is flavor packed and so easy to make. Also GREAT for meal prepping. Use it for tacos, bowls, whatever you want! Very similar to Chipotle's barbacoa!
Ingredients:
- 3Ib chuck roast
- Seasonings: Salt, pepper & garlic powder
- 1-2 tbsp of ghee
- 2 bay leaves
(Braising Liquid: Blend all ingredients together)
- 1.5-2 cups beef broth
- 2-4 chipotles in adobo sauce
- 1-2 tbsp of adobo sauce
- 2 tbsp of minced garlic
- 2 tbsp of apple cidar vinegar
- Juice of a lime
- 2 tbsp cumin
- 2 tbsp mexican oregano
- tbsp onion powder
- 1 tbsp garlic powder
- 1/2 tbsp salt
- 1/2 tbsp pepper
Note (s): Measurements are estimated, adjust ingredients to your liking. If you prefer spicier, add extra chipotles to the braising liquid. I personally don't like it too spicy so I only added 3.
Instructions:
1. Prepare the braising liquid and set aside.
2. Pat the chuck roast dry and season heavily on all sides with salt, pepper and garlic powder. Sear in ghee or oil of choice on a large skillet for 3-4 min per side on medium-high heat.
4. Pour a layer of the liquid in the bottom of the crockpot then add in the chuck roast. Pour the rest of the liquid in and add the bay leaves. Cook on high for 4-6 hours until tender and start to falls apart.
5. Remove and let cool for a few minutes then shred it up. Add some of the broth over top.
6. Serve it with whatever you want.
ENJOY!
4. Grilled Chicken & Avocado Salad Bowl ✨
A fresh, protein-packed bowl for a satisfying and
healthy meal!
Ingredients:
-1 grilled chicken breast, sliced
-2 cups romaine or mixed green
-½½ avocado, diced
-½ cup cherry tomatoes, chopped
-½ cup cucumber, sliced
-½ cup grilled corn
-1 tbsp olive oil
-½ tsp black pepper
- ½ tsp garlic powder
- ½ tsp sea salt
- ½ tsp chili flakes (optional)
For the Avocado Dressing:
- ½ avocado
- ¼ cup Greek yogurt
- 1 tbsp lemon juice
- 1 garlic clove, minced
- 2 tbsp olive oil
- ½ tsp salt
- ½ tsp black pepper
Ingredients:
Grill the Chicken:
1. Season chicken with salt, black pepper, and garlic powder.
2. Grill for 5-6 minutes per side until fully cooked.
3. Let it rest for a few minutes, then slice.
Prepare the Dressing:
4. Blend avocado, Greek yogurt, lemon juice, garlic, olive oil, salt, and pepper until smooth.
Assemble the Bowl:
5. Place chopped romaine or greens in a bowl.
Add avocado, tomatoes, cucumber, and grilled corn.
Top with Chicken & Dressing:
6. Arrange sliced grilled chicken on top.
7. Drizzle with avocado dressing and sprinkle chili
flakes for extra spice.
Serve & Enjoy:
8. Mix everything and enjoy fresh!
#antiinflammatory #Recipe #Lemon8Diary #lemon8challenge #healthy
Embracing an anti-inflammatory diet doesn't have to be complicated or bland. In fact, it can be incredibly delicious and easy to fit into your busy schedule! I've found that focusing on simple, whole-food ingredients is key, and these recipes are perfect examples of how to make that happen. But beyond just cooking these specific dishes, there are some extra tips and tricks I've picked up along the way to make your anti-inflammatory journey even smoother. First off, let's talk about making these anti-inflammatory chicken and beef bowls even simpler for weekly meal prep. For the Pineapple Honey Chicken Bowls or the Grilled Chicken & Avocado Salad Bowl, you can cook a larger batch of chicken at the beginning of the week. This means you’ll have a protein base ready to go for multiple meals. Similarly, the Shredded Chipotle Beef is fantastic for meal prepping – it actually tastes even better the next day! Just portion it out with your preferred sides, and you’ve got a quick, healthy lunch or dinner. For the Turmeric Chicken Stew, cooking a big pot allows you to freeze individual portions, ready to reheat on those nights you just don't feel like cooking from scratch. When it comes to building your anti-inflammatory chicken rice meal, think beyond just plain white rice. While white rice is fine, brown rice or even quinoa can add more fiber and nutrients. If you're aiming for a lower glycemic impact, cauliflower rice is a fantastic substitute that integrates seamlessly into these bowl recipes. My go-to is often brown rice because it holds up well with the sauces and adds a satisfying chew. And for those who love a good anti-inflammatory chicken salad bowl with avocado, don't hesitate to personalize it! Adding a sprinkle of pumpkin seeds or walnuts can boost healthy fats and crunch, while a variety of mixed greens like spinach or kale can up your nutrient intake. The avocado dressing in the Grilled Chicken & Avocado Salad Bowl is a game-changer – it's so creamy and satisfying without any dairy! I often get asked about making these meals more versatile, especially about a potential anti-inflammatory curry bowl. While the Turmeric Chicken Stew isn't explicitly a curry, its warming spices like turmeric, ginger, and cumin give it a wonderfully comforting and anti-inflammatory kick, very similar to the benefits you'd find in a good curry. To lean more into a curry flavor, you could add a bit more coconut milk and perhaps a pinch of garam masala or mild curry powder to your stew. The beauty of these anti-inflammatory dinners is how adaptable they are. Don't have pineapple? Mango or kiwi can work in a pinch for that sweet, tangy fruit element. No sweet potatoes? Butternut squash or carrots would be lovely in the stew. Ultimately, the goal is to make healthy eating enjoyable and sustainable. These simple anti-inflammatory chicken and beef recipes are a fantastic starting point. By incorporating healthy fats from avocado or olive oil, lean proteins, and a rainbow of vegetables and spices, you're not just cooking a meal – you're nourishing your body and supporting its natural healing processes. Enjoy experimenting and finding your favorite combinations!
Yummy