A Collection of Delicious Anti-Inflammatory Diet Recipes

In addition to the anti-inflammatory recipes on this page, please see the left column for even more recipes for an anti-inflammatory diet.

The book, The Gene Smart Diet contains a full menu of additional anti inflammatory recipes to support the Gene Smart Anti Inflammatory Diet & Lifestyle.

FOR THE ADAPTIVE RESPONSE PHASE

The Adaptive Response Phase includes an optional soup fast one day during the week.  The anti inflammatatory diet menu for the soup fast day includes 1 to 1½ cups of soup every 2 to 3 hours from waking until 2 to 3 hours before bedtime.  Participants may also drink 8 ounces of green tea, black tea, or water between soup servings to further add to the anti inflammatory recipes’ health benefits.

ANTI INFLAMMATORY DIET RECIPES – SOUPS

Celery Soup
1 tablespoon olive oil
1 bunch celery, chopped (about 7 cups)
4 green onions (whites and about 3″ of greens), chopped
1 medium leek, white and pale green part chopped (discard the tough dark green tops)
1 medium russet potato, peeled and cut into 1″ cubes
4 cups water +  2 teaspoons salt or 4 cups low-sodium chicken broth
1 cup fat-free plain yogurt
Chopped fresh parsley

Heat the oil in a large heavy stockpot over medium-high heat. Add the celery, onions, and leek and cook, stirring occasionally, until beginning to soften, 8 to 10 minutes. Add the potato and water or broth and bring to a boil.  Reduce the heat and simmer until the potato is tender, 8 to 10 minutes longer. Let cool about 10 minutes.

Stir the yogurt into the soup. In batches, transfer the soup to  a blender and puree (or puree in the pot with an immersion blender). Strain the soup through a strainer. Store in containers in the refrigerator. Serve chilled or at room temperature sprinkled with parsley.

Leek and Parsley Soup
1 tablespoons olive oil
3 medium or 2 large leeks, white and pale green parts chopped
1 bunch fresh flat-leaf parsley, stems separated and chopped (save parsley leaves for garnish)
1 medium zucchini (unpeeled), shredded with a grater
4 green onions (white parts and about 3″ green parts), chopped
4 cups of water + 2 teaspoons salt or 4 cups low-sodium chicken broth

Heat the oil in a large heavy stockpot over medium-high heat. Add the leeks and parsley stems and cook, stirring, until the leeks lighten in color, 4 to 5 minutes. Add the zucchini, green onions, and water or broth and bring to a boil.  Reduce the heat and simmer  for 8 to 10 minutes. Let cool about 10 minutes.
Store in containers in  the refrigerator and serve warm with fresh parsley leaves as garnish.

No-Cook Cold Cucumber Soup
6 medium cucumbers, peeled, halved lengthwise, seeds scraped out, and chopped
1/2 cup chopped fresh parsley
Juice of 1 lemon
1 1/2 cups low-sodium chicken broth
1 1/2 cups fat-free half and half
1 cup fat-free plain yogurt
Salt and freshly ground black pepper, to taste
Chopped fresh dill

In a food processor or blender, combine the cucumbers, parsley, and lemon juice and process until pureed. Remove half of the puree  and set aside.

In a medium bowl, combine the broth, half and half, and yogurt. Add half of the broth mixture to the puree in the blender. Puree again to mix completely. Season with salt and pepper and transfer to a container and refrigerate. Repeat with the remaining puree and  broth mixture.

Stir the soup before serving, garnished  fresh dill.

ANTI INFLAMMATORY DIET RECIPE MENU – BREAKFAST

Hoecakes
Magnolia Cafe, Austin TX
6 large eggs
2 1/2 cups buttermilk
2 1/4 cups yellow cornmeal
1 cup all purpose flour
1/3 cup sugar
1 tablespoon baking powder
1 teaspoon baking soda
3/4 teaspoon salt
8 tablespoons (about) butter, melted
Pure maple syrup

Preheat oven to 250°F. Beat eggs in large bowl to blend. Add buttermilk, cornmeal, flour, sugar, baking powder, baking soda and salt. Beat until smooth. Mix in 6 tablespoons melted butter.

Add 1/2 tablespoon melted butter to large nonstick skillet over medium heat. Working in batches, pour batter by 1/4 cupfuls into skillet, spacing apart. Cook pancakes until golden brown on bottom and some bubbles begin to break around edges, about 2 minutes. Turn pancakes over; cook until bottoms are golden brown, about 2 minutes. Transfer pancakes to baking sheet; place in oven to keep warm. Repeat with remaining batter, adding more melted butter by 1/2 tablespoonfuls to skillet as necessary.

ANTI INFLAMMATORY DIET RECIPES – LUNCH

Orange Salmon Salad
2 cups dark green lettuce
1/4 cup grated carrot
1/4 cup sliced red onion
1 teaspoon olive oil
Vinegar, to taste
Seasonings of choice
1 ounce crumbled feta or soft goat cheese
3 ounces pouched or leftover salmon (or other Category 1 fish)

Combine the lettuce, carrot, and onion in a large bowl. Whisk together the olive oil, vinegar, and seasonings. Drizzle the dressing over the salad and  toss. Top with the cheese and  salmon.

Serve with one slice whole wheat bread, one cup red or purple seedless grapes, and a calorie-free drink or 6 ounces tea

ANTI INFLAMMATORY DIET RECIPES – DINNER

Crab Cakes
6 ounces Alaskan king crabmeat (or other Category 1 or 2 fish)
1/4 cup plain bread crumbs
2 tablespoons liquid egg substitute
1 teaspoon Old Bay seasoning
2 tablespoons canola or safflower oil

Mix together the crab, bread crumbs, egg substitute, and Old Bay seasoning. Form the mixture into 2 patties. Heat the oil in a small skillet over medium heat. Add the crab cakes and cook, turning once, until browned, 8 to 10 minutes.

Serve with one large tomato, sliced, broiled, and sprinkled with chopped fresh parsley or thyme, one cup steamed broccoli and a calorie-free drink or 6 ounces tea.

FOR THE PRE-CONDITIONING PHASE

ANTI INFLAMMATORY DIET RECIPES – BREAKFAST

Vegetable Scramble Wrap
2 tablespoons chopped green bell pepper
2 tablespoons chopped red onion
3/4 cup liquid egg substitute
1 (10″) whole wheat flour tortilla

Coat a small nonstick skillet with cooking spray and place over medium heat. Add the bell pepper and onion and cook, stirring, until softened. Add the egg substitute and cook, stirring occasionally, until cooked to your liking.  Spoon the egg mixture onto the tortilla, roll up, and serve.

Serve with 1/2 medium grapefruit (or 1 serving other in-season high-polyphenol fruit), 6 ounces hot or cold brewed tea blended with 1/4 cup recommended juice and 6 ounces hot coffee if desired (sugar substitute and fat-free milk if needed)

ANTI INFLAMMATORY DIET RECIPES – LUNCH

Blue Cheese–Steak Salad
2 cups dark green lettuce
1/4 cup sliced carrot
1/4 cup sliced red onion
2 tablespoons bottled Champagne salad  dressing
1 ounce blue cheese, crumbled
3 ounces cooked beef flank steak, thinly sliced against the grain
In a bowl, toss together the lettuce, carrot, and onion. Drizzle with the dressing and toss. Sprinkle the cheese over the salad and top with the steak.
Serve with one small whole wheat roll with one teaspoon margarine, two kiwi fruit (or one serving other in-season high-polyphenol fruit), and a calorie-free drink or 6 ounces tea

ANTI INFLAMMATORY DIET RECIPES – DINNER

Chicken Parmesan with Pasta
1 tablespoon olive oil
4 ounces skinless chicken breast
2 tablespoons seasoned dry bread crumbs
1/4 cup prepared marinara sauce
1 ounce reduced-fat mozzarella cheese, grated
1/2 cup cooked whole wheat spaghetti

Heat the oil in a medium ovenproof skillet over medium-high heat. Add the chicken and cook, turning once, until cooked through. Add the marinara sauce and cook until heated through.  Sprinkle the mozzarella over the chicken, and sprinkle the breadcrumbs on top. Place the skillet under the broiler and broil until the mozzarella is melted and the breadcrumbs are golden brown.  Place the spaghetti on a serving plate and top with the chicken and sauce.

Green Beans Vinaigrette
1 cup cooked green beans mixed with 1 tablespoon diced red bell pepper, then  topped with 1 tablespoon reduced-sugar or sugar-free  berry jam mixed with 2 teaspoons fruit-based vinegar

FOR THE OPTIMAL MAINTENANCE PHASE

ANTI INFLAMMATORY DIET RECIPES – BREAKFAST

Veggie Frittata with Toast
1/2 cup diced summer squash or zucchini
1/4 cup chopped red bell pepper
1 1/2 cups liquid egg substitute
1/4 cup reduced-fat ricotta cheese
2 teaspoons trans-free margarine
2 tablespoons reduced-sugar or sugar-free berry jam
4 slices multigrain bread, toasted

Preheat the broiler. Coat an ovenproof nonstick skillet with cooking spray. (If the skillet’s handle is not ovenproof, wrap it in aluminum foil.)

Place the prepared skillet over medium heat.  Add the squash and bell pepper and cook, stirring, until softened.  Add the egg substitute and cook, without stirring, until the egg begins to set on the bottom, about 4 minutes.  Drop the ricotta in small spoonfuls over the eggs. Place the skillet under the broiler and cook until the frittata is set and cooked through,  6 to 8 minutes.

Spread the margarine and jam on the toast slices and serve with the frittata.

Oatmeal and Berries
1 cup strawberries, hulled and chopped
2 cups cooked old-fashioned oatmeal (not instant)
2 tablespoons crushed walnuts or pecans
1/4 cup organic real maple syrup
2 cups 1% milk

Stir the strawberries into the oatmeal and divide between 2 bowls.  Top with the nuts and maple syrup. Serve with the milk.

ANTI INFLAMMATORY DIET RECIPES – SEAFOOD RECIPES

Grilled Salmon Teriyaki
2 (8-ounce) salmon fillets
2 tablespoons teriyaki sauce
1/2 teaspoon coarsely ground black pepper

Place the salmon in a bowl or shallow dish. Pour the teriyaki sauce over fillets; cover and let stand  at room temperature for 10 minutes.

Spray a grill with cooking spray and heat to 450ËšF. Remove the salmon from the marinade. Rub the pepper into skinless side of each fillet. Place the salmon on the grill, skin side up, and cook over medium-high (400ËšF) heat for 3 to 4 minutes. Turn and cook until the salmon flakes easily with a fork, 2 minutes longer. Serve immediately.

Tuna Pasta Salad
2 cups cooked whole wheat pasta
1 (6-ounce) can albacore tuna in water, drained
1/2 cup diced celery
1/2 cup diced red bell pepper
1/4 cup cholesterol-free mayonnaise
Salt and freshly ground black  pepper, to taste

In a bowl, combine the pasta, tuna, celery, bell pepper, mayonnaise, and salt and pepper. Cover and refrigerate at least 6 hours.