An anti inflammatory diet can help lower your blood pressure, boost your mental health and cognitive function, and relieve other chronic issues. You'll also reduce your consumption of refined sugars and processed foods, often higher in calories.


An anti-inflammatory diet is a healthful eating plan that may help to reduce chronic low levels of inflammation that otherwise might increase the risk of various chronic diseases..

Drink

Golden milk

▢ 2 cups milk (dairy or dairy-free)

OPTIONAL

  • ▢ ½ tablespoon coconut oil

  • ▢ additional spices or flavors such as ginger, cardamom, or vanilla extract.

Lunch

Spinach, pecans and goat cheese salad

FOR THE DRESSING

  • 2½ tablespoons raspberry vinegar

  • 6 tablespoons extra virgin olive oil

  • ¼ cup honey

  • ½ teaspoon Dijon mustard

  • 2 tablespoons finely minced shallots, from one shallot

  • ¼ teaspoon salt

  • ⅛ teaspoon freshly ground black pepper

FOR THE SALAD

  • 1 (6-7 ounce) bag or carton baby spinach (about 6-7 cups)

  • 2 cups (1 pint) stemmed and sliced strawberries

  • 1 cup (½ pint) blueberries

  • ½ cup pecans, toasted

  • 4 ounces goat cheese

Dinner

Salmon and sweet potato salad

▢ 2-4 oz salmon fillets

Make pickled red onions, the lemon vinaigrette dressing and bake your sweet potato croutons.

  • Season salmon filets with sea salt and ground pepper. Heat oil in a large skillet (a cast-iron works great) over medium-high heat. Place salmon in pan, skin side up for about 4 minutes or until the flesh is golden brown. Turn and cook until salmon is medium-rare, about 4 more minutes.

  • In a salad bowl, toss greens with sweet potato croutons, pickled red onions, feta and pepitas.

  • Divide between 2 plates. Top salad with salmon and avocado. Then drizzle with the lemon vinaigrette. Season with additional salt and pepper, to taste.

Previous

Gut Health
Next

Immune Boosting