Anti-Inflammatory Foods: 3 Foods That Reduce Inflammation, Plus Recipes

anti-inflammatory foods

Studies have shown that chronic inflammation in the body can lead to some serious health issues – and it can happen just by eating. So we joined Chef Kelly Boyer, anti-inflammatory foods expert and chef, to learn about how what you eat affects inflammation.


Inflammatory Foods


First, let’s find out some of the food culprits that causing inflammation. “There are a couple broad categories,” shares Kelly. “Dairy is one of them; refined sugar for sure; gluten, and really any kind of processed foods.” But luckily there’s good foods, too!


1. Turmeric

First on our list of anti-inflammatory foods is Turmeric! “It is one of the most powerful immune boosting seasonings out there,” says Kelly. So just how much turmeric should you add to your diet? Kelly says you want to consume about 10 milligrams per day. Get your fill with Chef Kelly’s  roasted cauliflower with turmeric tahini dish, which incorporates dates, dill, mint, and chopped pistachios. “This dish right here probably has about a teaspoon of turmeric in it, and that’s plenty,” she says. Get the full recipe below!

Charred Cauliflower with Turmeric Tahini

Makes: 2 servings as a main or 4 servings as a side

Prep: 5 min

Total Time: 25 min



4 cups cauliflower florets

2 tablespoons extra virgin olive oil (option: avocado or coconut oil)

Salt and pepper to taste

¼ cup tahini

1 tablespoon ground turmeric

1/8 cup sliced medjool dates, pitted

1/8 cup roasted pistachios, shelled

3 tablespoons fresh dill weed, stems removed

2 tablespoons fresh basil leaves, torn or chopped



Preheat oven to 450º

Line a large baking sheet with parchment paper or silicone pad

Toss cauliflower with olive oil, salt and pepper and place on baking sheet; roast until fork-tender and just charred on the surface (about 15 minutes)

While roasting cauliflower, combine tahini and turmeric in a small bowl

Remove cooked cauliflower from oven and toss with tahini turmeric mixture

Plate immediately and garnish with dates, pistachios, dill & fresh basil


2. Peppers

You can have plenty of our next food – peppers, which contain anti-oxidants that have powerful anti-inflammatory effects. “They’re so good for you,” says Kelly. “They contain a lot of omega-6s [and] vitamin C. This is a beautiful, perfect food.” Add peppers to your diet with Chef Kelly’s pepperonata with tri-colored bell peppers and a fried egg. “Everything you see right here is all beautiful and fresh, and is absolutely good for you,” she insists. Peppers are one of those anti-inflammatory foods that taste as good as they are healthy for you!

Pepperonata with Frizzled Egg

Makes: 2 servings as a main or 4 servings as a side

Prep: 5 min Total

Time: 15 min



1 red bell pepper, seeded and cut in strips

1 yellow bell pepper, seeded and cut in strips

1 orange bell pepper, seeded and cut in strips

3 tablespoons olive oil (option: avocado or coconut oil)

Salt and pepper to taste

2 garlic cloves, minced

2 tablespoons capers

1/8 cup Kalamata olives, sliced

3 sprigs fresh oregano (or 1 teaspoon dry oregano)

4 organic pasture raised eggs



Heat 2 tablespoons olive oil in sauté pan on medium heat and add bell peppers, salt and pepper to taste

Toss gently and sauté until barely soft

Add fresh minced garlic, capers, sliced olives and 2 sprigs oregano (stems removed) or ½ teaspoon dried oregano and sauté on low heat just until garlic melts

While sautéing peppers, heat a non-stick sauté pan with remaining tablespoon of olive oil to medium heat. Crack eggs onto pan and let eggs cook until the edges get frizzled and crispy. Turn off heat and let sit until desired doneness of yolk.

Plate peppers and top with frizzled egg; garnish with remaining oregano sprig (stem intact) or a dusting of dried oregano


3. Coffee


Finally – coffee makes our roundup of anti-inflammatory foods? Yes, and you can enjoy it either brewed or even ground and in granola. “It contains polyphenols, which is a micro-nutrient that mitigates inflammation,” reveals Kelly. “This is one of my favorites because it’s an anti-inflammatory bomb.” Get more coffee into your body with Kelly’s coffee cacao granola. Make it using coffee grounds of any kind. Kelly recommends having a treat like this granola a couple times a week. And if you’re a coffee drinker, good news! Kelly says you should drink coffee every day to reap all the benefits.

Coffee Cacao Superfood Anti-Inflammatory Granola

Makes: 6 cups

Prep: 5 min

Total Time: 25 min



2 cups raw, sliced almonds, divided

2 cups raw pecans, walnut, macadamia nuts (pick your favs)

½ cup raw pepitas

½ cup raw sunflower seeds

1¼ cups unsweetened coconut flakes, divided

¼ cup raw cacao ground

¼ cup unsweetened cocoa nibs

¼ cup finely ground organic coffee

3 tablespoons chia seeds

1 lightly beaten pasture-raised egg white

¼ cup melted coconut oil (Optional: olive oil, avocado oil)

3 tablespoons water

1 teaspoon sea salt



Preheat oven to 300ºF

Line a baking sheet with parchment paper or silicone pad

Pulse 1½ cups of the sliced almonds and the other nuts, pumpkin seeds, sunflower seeds plus 1 cup unsweetened coconut flakes in food process until just slightly blended and you’ve achieved a chunky texture, being careful not to over pulse

Add mixture to a large mixing bowl

Add raw cacao, cacao nibs, coffee, chia seeds, remaining coconut flakes and sliced almonds. Gently mix.

Stir in egg white, coconut oil, water, and sea salt

Layer evenly on the lined baking sheet

Bake for 20 minutes at 300ºF oven or until golden brown. Toss every 5 minutes

Cool for 10 minutes and enjoy!


If you’re looking for foods that reduce inflammation, now you’ve got three anti-inflammatory foods and recipes to try at home!


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