In just 15 minutes, these delicious dishes will be on your table. From veggie-packed wraps to roasted seafood plates, these flavorful anti-inflammatory dishes are packed with nutrient-dense foods like leafy greens, berries, and vitamin D-rich eggs and seafood. These ingredients can help combat the pesky symptoms of inflammation, such as mental fog, joint stiffness, and muscle pain. Additionally, each dish is created to be low in calories, carbohydrates, saturated fat, and sodium to align with diabetes-friendly eating patterns. Recipes like Vegetarian Nice Salad and Stewed Lentils and Kale with Fried Eggs are easy, mouth-watering main dishes that will leave you feeling great.
Vegetarian Niçoise Salad
This vegetarian dish is a twist on the traditional Nicoise salad, leaving out the fish and topping it off with plenty of vegetables.
Anti-inflammatory beet and avocado wrap
Rich in fiber and monounsaturated fats, avocados are one of the best foods to eat to fight inflammation. Pair it with beets, which contain inflammation-fighting phytochemicals, and you’ve got a lunch that packs a healthy punch. A mixture of tahini and lemon adds brightness and nutty flavor to the wrap. To julienne beets, cut them into thin rounds and then slice them into matchsticks. Or, to save time, grate the beets on the largest holes of a box grater.
Miso pickled salmon with 5 ingredients
We use red miso, which has a stronger flavor than sweet miso, so this miso-pickled salmon is packed with flavor and can be eaten quickly. You can easily double the recipe without spending any additional time when serving it to guests. Serve with steamed broccolini and brown rice.
Strawberry spinach salad with avocado and walnuts
Serve this summery strawberry spinach salad with soup or a half sandwich, or top it with grilled chicken or roasted salmon for a complete, easy, and healthy meal.
Tuna salad with arugula and cucumber
A refreshing salad that combines spicy baby arugula with crunchy Persian cucumber and celery. Italian Castelvetrano olives offer a mild, buttery flavor that doesn’t compete with the flavor of the tuna. If you want more punch to your olives, Niçoise olives or Kalamata his olives are also good choices.
Stewed lentil and kale with fried egg
These lentil stews are cooked with tender kale, soaked in a flame-roasted tomato broth, topped with an egg, and packed with protein. Microwavable lentils can be cooked in a short time in a pot. If you have cooked or canned lentils on hand, you can use them as is, but you may need to reduce the cooking time by a few minutes to avoid them becoming too soft. I loved the way the runny yolk coated the dish. If you want the egg yolks to be firmer, cover the pot and add 2-3 minutes to the cooking time.
vegan superfood grain bowl
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
This hearty grain bowl recipe comes together in 15 minutes with a few handy food shortcuts, including washed baby kale, microwaveable quinoa, and cooked beets. Pack these ahead of time and have them on hand for easy lunch or dinner prep on busy nights.
Avocado stuffed with salmon
Canned salmon is a valuable staple in your pantry and a practical way to incorporate heart-healthy omega-3-rich fish into your diet. Here, we pair it with avocado for an easy no-cook meal.
chopped chicken and sweet potato salad
This easy salad recipe makes great use of leftover cooked chicken. Look for escarole in the produce section near leafy greens. If you can’t find it, you can use romaine instead.
Chopped salad with Sriracha tofu and peanut dressing
Prepare 4 days worth of high-protein vegan lunches using just four simple ingredients from your local specialty grocery store, including a vegetable-packed salad mix as a base. This salad mix is hearty, so you can dress these bowls up to 24 hours before serving to infuse the flavors of this healthy chopped salad. If you can’t find a hearty mix, use broccoli slaw or shredded Brussels sprouts.
3 types of salmon and vegetable sandwiches
Photographer: Carson Downing, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
This 3-ingredient salmon sandwich recipe is a great way to use up leftover cooked vegetables and salmon (you can also use canned salmon). Pulling out the inside of the bread creates a convenient pocket for stuffing inside. Use those bread pieces to make breadcrumbs or croutons.
