Vitamin E can help prevent heart disease and cognitive decline because it functions as an antioxidant and plays a role in the anti-inflammatory process. The side salad rounds out the meal with crisp greens and sweet cherry tomatoes. Mushrooms are well-known for their therapeutic properties and anti-inflammatory effects.

Interestingly, studies show that cooking mushrooms may reduce their anti-inflammatory potential , so it's better to eat them raw or only slightly cooked. The fresh basil in this salad boosts antioxidant content, too.

What happens when you mix chickpeas, kale, turmeric, cumin and onion? You create this aromatic, well-spiced supper recipe that's brimming with healthy, disease-fighting ingredients. Kale is a cruciferous vegetable that's filled with fiber and antioxidants, which may help repair cellular damage caused by inflammation.

Bonus: this recipe is perfect to serve as leftovers for tomorrow's lunch. Roasting brings out the sweetness of an array of anti-inflammatory vegetables -- in this case, it's fennel, red onion, and bell peppers.

The vegetables are served atop bulgur, a whole grain that's rich in fiber and magnesium. Compared to refined grains, whole grains such as bulgur are associated with a reduced blood sugar response and lower insulin levels.

New to tempeh? It's a fermented soy-based protein, with a tangy and earthy flavor, which marries perfectly with the curry and orange dressing.

Want to pack a one-two punch of inflammatory ingredients in a single meal? Pair salmon with berries! The salmon is brimming with omega-3 fats , which are known to reduce the production of some harmful substances that are released during your body's inflammatory response.

And berries contain polyphenols that may have anti-inflammatory activity. Choose red, blue or purple-colored berries -- they contain anthocyanins, the chief polyphenol that's tied to reducing inflammation.

Something magical happens when you cook black beans with sweet potatoes, cumin, and lime, and tie it all together with fresh cilantro. It's a flavor explosion that's as a healthy as it is delicious. Sweet potatoes are brimming with beta carotene, a form of vitamin A that is known for its anti-inflammatory effects, as well as its benefits for eyesight and immune health.

And black beans provide polyphenols that are known as antioxidants, anti-inflammatory, and anti-carcinogenic agents. This delicious side dish is the perfect way to bump up the vegetable portion of your plate.

Cauliflower is high in a type of antioxidant called glucosinolates, which may help protect against breast and prostate cancer. Using olive oil as the source of fat enhances the health benefits of this dish. Studies show that the monounsaturated fats in olive oil help protect against heart disease by reducing the action of inflammatory markers.

If you're looking for a delicious plant-based meal, turn to this protein-packed dish, which features edamame, chickpeas, and black beans.

All of these beans contain fiber and antioxidants, which lower inflammation. The sweet-spiciness in this mix comes from freshly chopped ginger, a spice that's known for its anti-inflammatory properties.

In fact, ginger has the potential to help treat inflammatory conditions such as arthritis, digestive disorders and certain types of cancer. Garlic, ginger and hoisin sauce add flavor to this aromatic stir-fry that's chock-full of protein-rich chicken. But it's the broccoli that adds the nutritional power to this tasty meal.

Broccoli is full of sulforaphane, which is both an antioxidant and anti-inflammatory agent. Studies show that eating foods that are high in sulforaphane may protect brain health and cognition. Our related recipes and collections have so much more to inspire you when it comes to an anti-inflammatory diet:.

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List of Partners vendors. Recipes Healthy Recipes. Cara Rosenbloom RD. Allrecipes' editorial guidelines. Trending Videos. View Recipe. Was this page helpful? Thanks for your feedback! Delivering all of your five-a-day, it's also bursting with goodness. Make this salmon pasta in under 20 minutes for a dinner the whole family can enjoy.

Kids will love the fun-shaped pasta while packing in fibre and omega Pack in spinach, feta and walnuts into this rice dish. It's bursting with nutrients, including vitamin K, which is important for our skin, hair and bones. Avoid the lure of the muffin and latte.

These snacks help beat off the mid-morning munchies. Use up leftover roast or ready-cooked chicken in this healthy and warming soup, spiced with cumin and chilli. Serve up this healthy fish curry, with vibrant turmeric, ginger and coconut flavours, for an easy midweek meal. It takes just 30 minutes from prep to plate.

Enjoying eggs for breakfast will keep you going until lunchtime. Delivering four of your 5-a-day, eggs are packed with nutrients and make a great supper choice, too.

A comforting vegan one-pot recipe that counts for 3 of your 5-a-day! You can't go wrong with this iron-rich, low-fat, low-calorie supper. Give yourself a dose of vitamin C in the morning with this vegan green smoothie.

Along with kale and avocado, there's a hit of zesty lime and pineapple. This creamy smoothie is packed with nutritious ingredients.

Baobab adds a tangy, sherbet flavour and is high in fibre, antioxidants and vitamin C. Combine lentils with spinach, tomatoes and spices to make this warming midweek veggie supper that's low-fat and packed with vitamins. Serve with warm chapatis. Cook our minute salmon supper for two and serve with sweet potato mash.

It takes just a handful of ingredients to make and delivers two of your 5-a-day. Try our almond and mixed berry baked oats for breakfast or as a lovely, light pudding. Frozen berries are an economical choice, even in summer.

Blitz healthy ingredients for an energy-boosting breakfast. Using unsweetened brown rice milk fortified with calcium and vitamins makes it more nutritious. Use guacamole ingredients to make this low-calorie vegan linguine which can also be served cold as a pasta salad.

It delivers on flavour and it's healthy. A superhealthy, vegan curry that accounts for 2 of your 5-a-day and is low in calories to boot! Get all five of your 5-a-day in this mildly spiced, healthy pasta dish.

It's rich in iron, fibre and vitamin C as well as being low-fat and low-calorie. Enjoy this sweetcorn, red pepper and bulgur wheat pilaf on its own, or add grilled chicken, a crumbling of feta or blackened salmon, if you like.

Up your vitamin quota with help from this bright and fresh smoothie. Orange, carrot, celery and mango pack a nutritious punch. If you're looking for a budget vegetarian meal for one, look no further than this delicious dhal topped with spicy carrots. It's healthy and low-calorie too.

Top high-fibre porridge oats with creamy Greek yogurt and healthy blueberries — buy frozen to help cut the cost of this filling breakfast. Soaking oats overnight is great for a speedy breakfast the next day, and it makes them easier to digest. Antioxidant-rich chia seeds and apricots are thought to benefit heart health.

Get a protein boost with this soya bean and quinoa salad. Protein is critical for energy levels, carrying oxygen in the blood and helping to make antibodies. Search, save and sort your favourite recipes and view them offline. Join the BBC Good Food Wine Club. Join our Subscriber Club Download our app Good Food Shows Wine Club Recipe boxes Videos.

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