Chronic inflammation may affect 34.6% of adults in the United States, increasing the risk of a wide range of chronic diseases. Diet and other lifestyle habits are vital in reducing or preventing ongoing inflammation.
The article provides anti-inflammatory vegan recipes that help minimize chronic inflammation and the risk of life-altering diseases.
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Understanding Inflammation
Inflammation is a response of the human body to germs, toxins, illnesses, injuries, and more. While acute (short-lived) inflammation aids in healing from an illness or injury, chronic (ongoing) inflammation increases the risk of chronic diseases, such as:
- Diabetes
- Rheumatoid arthritis
- Heart disease
- Neurodegenerative diseases
- Gastrointestinal (GI) diseases
- Cancers
- Respiratory diseases
- Mental health disorders
- Stroke
- Obesity
This is worth noting because the cause of death in about 3 in 5 people worldwide is a chronic inflammation-mediated disease.
The Anti-Inflammatory Diet
Examples of compounds and nutrients in foods that help reduce inflammation include:
Researchers found reductions in inflammatory markers in study participants who consumed Mediterranean diets high in omega-3-rich fatty fish and plant foods like olive oil and vegetables.
Additional research shows that plant-based diets help reduce inflammation and lower the risk of cancer, heart disease, and other chronic conditions.
Examples of inflammation-reducing foods include:
- Whole grains
- Olive oil
- Olives
- Fruits
- Leafy greens and other vegetables
- Sweet potatoes
- Hummus
- Salmon, tuna, and other omega-3-rich fish
- Avocados
- Legumes
- Nuts and seeds
- Onions
- Dark chocolate
- Ginger, turmeric, dill, garlic, and other herbs and spices
- Coffee
- Tea
Choose entirely plant-based ingredients when planning anti-inflammatory vegan recipes.
Avoid foods linked to inflammation, including white bread, other refined carbohydrates, pastries, fried foods, alcohol, trans fats, and highly processed foods. Other inflammation-promoting foods to steer clear of include desserts, sugar-sweetened drinks, added sugar, and processed and red meats.
Consider the following anti-inflammatory vegan recipes to lessen inflammation, reduce the risk of disease, and optimize overall health and well-being.
Breakfast Recipes
The anti-inflammatory vegan recipes below are well-suited for breakfast.
Golden Milk Smoothie
This flavorful vegan golden milk smoothie recipe contains a refreshing blend of inflammation-reducing turmeric, plant milk, ginger, and frozen mango chunks to kickstart the day with a dose of anti-inflammatory goodness.
Ingredients
- 1 cup of flax milk or other plant milk
- 1 cup of frozen mango chunks
- 2 cups of loosely packed spinach leaves
- 1/2 of an avocado
- 1/2 large frozen banana
- 1/2 teaspoon of cinnamon
- 1/4 teaspoon of spirulina powder
- Generous pinch of turmeric
- 1 tablespoon of chia seeds
- 1/2 teaspoon of pure vanilla extract
- 1 tablespoon of prebiotic-rich pure pure maple syrup
- 1 tablespoon of almond butter or sunflower seed butter
- 3-5 tablespoons of orange juice
- Pinch of black pepper (optional)
Instructions
- Add all ingredients to a high-speed blender and blend until smooth. Add more mango chunks if the mixture is too thin.
- Serve and enjoy.
Servings: 1-2
Anti-Inflammatory Breakfast Bowl
Try a simple anti-inflammatory, nutritious breakfast bowl recipe featuring old-fashioned oats, chia seeds, mixed berries, and a sprinkle of herbs and spices.
Ingredients
- 1/2 cup of old-fashioned oats
- 1/4 cup of raisins or blueberries, raspberries, strawberries, goji berries, blackberries, or other berries
- 1 tablespoon of chia seeds
- 1/2 teaspoon of turmeric
- 1/2 teaspoon of ground black pepper
- 1/2 teaspoon of cinnamon
- 1/4 teaspoon of ground cloves
- 1 cup of unsweetened soy milk or other plant-based milk
Instructions
- Combine all ingredients in a bowl.
- Eat the mixture dry with milk poured over the top, or combine the ingredients on a stovetop to cook the oatmeal. Add extra milk if desired.
Servings: 1
Vegan Egg Bites
Pass on the bacon and reap the benefits of anti-inflammatory plant-based ingredients by choosing this comforting vegan egg bites recipe.
Ingredients
- 1 cup of vegan (meatless) breakfast sausage
- 1 cup of chopped red bell peppers
- 1 cup of packed baby spinach
- 1 cup of vegan cheddar shreds
- 2 bottles of liquid Just Egg (vegan egg substitute)
- 1/2 teaspoon of salt
- 1/2 teaspoon of onion powder
- 1/4 teaspoon of pepper
- 1/4 teaspoon of paprika
- 1/4 teaspoon of garlic powder
- 1/8 teaspoon of black salt
Instructions
- Preheat an oven to 350 degrees Fahrenheit.
- Cook the meatless sausage according to the package instructions and let it cool.
- Dice the bell pepper.
- Chop the baby spinach.
- Add the pepper and spinach to a large bowl with vegan cheese shreds.
- Cut the sausage into small pieces and add it to the bowl. Mix well.
- Shake the egg substitute well and pour it into a medium bowl.
- Add in the seasonings and whisk together.
- Grease a nonstick muffin pan.
- Pour some of the egg mixture in the bottom of the muffin tins.
- Distribute the veggie and cheese mixture equally into each tin.
- Pour the remaining vegan egg mixture into the tins.
- Bake for 30-35 minutes or until the centers are set (a toothpick should come out clean).
- Let the egg bites cool for 10 minutes, serve, and enjoy.
Servings: 12
Lunch Recipes
Make these flavorful anti-inflammatory lunch recipes for work, weekends at home, or even when on the go.
Creamy Turmeric and Lentil Soup
This creamy turmeric and lentil soup is warm and comforting. Packed with lentils, vegetables, cashews, and turmeric, it’s ideal for a nourishing midday meal.
Ingredients
- 1/2 cup of raw cashews
- 4 1/2 cups of vegetable broth
- 1 cup of finely diced yellow onion
- 5 large cloves of minced garlic
- 1 cup of sliced carrots
- 2 teaspoons of garlic powder
- 2 teaspoons of onion powder
- 1 teaspoon of ground ginger
- 1/2 teaspoon of turmeric
- 1 1/2 cups of rinsed uncooked green lentils
- 2 teaspoons of maple syrup
- 2 tablespoons of fresh lemon juice
- 4 large handfuls of fresh spinach
- 1 1/4 teaspoons of fine sea salt
- 1/4 teaspoon of ground black pepper
Instructions
- Measure all ingredients ahead of time.
- Make cashew cream by soaking the cashews in water overnight or boiling them for 10 minutes until soft. Blend the cashews with 1 cup of water until smooth.
- Add 1/2 cup of broth to a large pot over medium heat.
- Add the onions and cook them for about 5 minutes, stirring until soft.
- Add the carrots and garlic. Cook 3-5 more minutes until the carrots are mostly tender. Add small amounts of broth if necessary to reduce sticking.
- Add all the spices.
- Stir in the veggies for 30 seconds.
- Add lentils, remaining broth, and maple syrup. Mix well.
- Bring the mixture to a boil over high heat.
- Cover partially, allowing some steam to escape.
- Reduce the heat to low. Simmer for about 20 minutes until the lentils are tender.
- Add cashew cream, spinach, and lemon juice. Stir the mixture.
- Cook for another 5 minutes until the soup thickens and the spinach wilts.
- Add extra salt and pepper if needed.
- Serve and enjoy.
Servings: 6
Butternut Squash Quinoa Salad
Add a vibrant, satiating squash quinoa salad recipe to a vegan anti-inflammatory menu. It features quinoa, butternut squash, and a variety of other anti-inflammatory ingredients.
Salad Ingredients
- 1 small butternut squash, peeled, de-seeded, and cut into cubes (about 4 cups)
- 1 tablespoon of olive oil
- 1/2 teaspoons of salt
- 1/4 teaspoon of black pepper
- 4 cups of kale, cut and de-stemmed
- 1/2 cup of cooked quinoa
- 1/4 cup of pomegranate
- 1/4 cup of crumbled feta cheese
Dressing Ingredients
- 1/4 cup of olive oil
- 3 tablespoons of red wine vinegar
- 1 tablespoon of vegan honey
- 1 teaspoon of dijon mustard
- 1/2 teaspoon of salt
- 1/4 teaspoon of black pepper
Instructions
- Preheat the oven to 400 degrees Fahrenheit.
- Line a large baking sheet with parchment paper.
- Place butternut squash on the baking sheet, drizzle with olive oil, and season with salt and pepper. Toss to coat.
- Spread the squash on an even layer and roast until it softens and caramelizes (about 30-35 minutes).
- Set the squash aside to cool.
- Whisk together the salad dressing ingredients in a large serving bowl.
- Add the chopped kale to the dressing to tenderize it.
- Add in the quinoa and cooled squash. Toss to combine these ingredients.
- Sprinkle the salad with pomegranate seeds and crumbled feta.
- Serve at room temperature or chilled. Enjoy.
Servings: 4
Dinner Recipes
The anti-inflammatory vegan dinner recipes below are packed with flavor and anti-inflammatory ingredients like fiber, antioxidants, micronutrients, and more.
Chickpea Stuffed Sweet Potatoes
Try chickpea stuffed sweet potatoes as a nutrient-dense dinner option that’s loaded with the goodness of anti-inflammatory ingredients like legumes, sweet potatoes, leafy greens, and hummus.
Ingredients
- 2 medium oven-baked sweet potatoes
- 2 cups of skillet chickpeas (cooked in a skillet with olive oil, salt, and paprika)
- 1/4 - 1/2 cup of hummus
- 1/2 cup of finely chopped parsley, kale, spinach, or other leafy greens
- Other toppings of choice
Instructions
- Bake the sweet potatoes until tender.
- Prepare the skillet chickpeas.
- Slice open the baked potatoes. Fill each with 1/4 cup of hummus and top with the skillet chickpeas.
- Top each potato with the chopped greens, avocados, or any additional toppings of choice.
- Serve and enjoy.
Servings: 2
Hearty Vegan Chili
A robust and flavorful hearty vegan chili made with lentils, beans, and a plethora of spices serves as a perfect end to the day.
Ingredients
- 2 tablespoons of olive oil
- 1 medium yellow onion, diced
- 1 large carrot, diced
- 1 celery stalk, diced
- 1 medium green bell pepper, diced
- 1 medium red bell pepper, diced
- 1 medium yellow bell pepper, diced
- 3 cloves of garlic, finely chopped
- 1 tablespoon of dried oregano
- 2 teaspoons of ground cumin
- 4 tablespoons of chili powder
- 1 teaspoon of crushed pepper flakes
- 1 1/2 teaspoons of salt
- 28-ounce can of diced (or fire-roasted diced) tomatoes with the liquid
- 2 cups of cooked red kidney beans, drained
- 2 cups of cooked black beans, drained
- 1 1/2 cups of cooked pinto beans, drained
- Optional: 1 cup of vegetable stock or water
- Optional: 1 can of corn
- Avocado for serving
Instructions
- Heat olive oil over medium-high heat in a large pot.
- Add in onions, garlic, celery, carrots, and bell peppers. Sauté until tender (about 7 minutes).
- Add the remaining ingredients. Bring the mixture to a boil.
- Reduce the heat and simmer for 30 minutes.
- Top the vegan chili with avocado, serve, and enjoy.
Servings: 8
Snack and Dessert Recipes
Inflammation-reducing snack and dessert recipes provide a quick pick-me-up between or after meals.
Sunflower Seed Crackers
Homemade sunflower seed crackers make the perfect crunchy, anti-inflammatory, flavorful snack option.
Ingredients
- 1 cup of sunflower seeds
- 3-5 tablespoons of water
- 1 tablespoon of olive oil
- 1/4 teaspoon of salt
- 1/4 teaspoon of garlic
- 1 teaspoon of dried oregano
- 1/4 teaspoon of turmeric powder
- 2 tablespoons of sesame seeds
- Hummus for serving
Instructions
- Preheat the oven to 350 degrees Fahrenheit.
- Add sunflower seeds to a blender and blend on high for 15 seconds to form ultra-fine flour.
- Pour the seed flour into a mixing bowl and add salt, other seasonings, and 3-4 tablespoons of water. Mix well into a sticky dough. Add more water as needed if the mixture is too dry.
- Oil your hands with olive oil and form a dough ball.
- Grease two large pieces of parchment paper and place the dough ball in the center of one. Drizzle oil on top of the dough and top it with the second parchment paper.
- Press down to flatten the dough. Use a rolling pin to roll it into a thin layer.
- Make the flattened dough into squares using a knife or pizza cutter.
- Sprinkle sesame seeds on top.
- Bake in a center oven rack for 25-30 minutes or until crispy.
- Cool the crackers for at least 15 minutes.
- Serve with hummus or avocados.
Servings: 6
Vegan Black Bean Brownies
Nutrient-dense black bean brownies combine the anti-inflammatory benefits of dark chocolate with the richness of peanut butter.
Ingredients
- 15-ounce can of black beans, drained and rinsed
- 2 tablespoons of ground chia seeds
- 1/3 cup of water
- 1/4 cup of peanut butter or other nut/seed butter
- 1/2 cup of cocoa powder
- 2 teaspoons of vanilla extract
- 1/2 cup of ground oats
- 1/3 cup of maple syrup
- 1 teaspoon of baking powder
- 1/4 teaspoon of sea salt
- 1/4 teaspoon of espresso powder (optional)
- 2-3 ounces of dairy-free dark chocolate chips
Instructions
- Line a 9x6-inch baking dish with parchment paper.
- Preheat the oven to 350 degrees Fahrenheit.
- Combine ground chia seeds with water in a bowl and let the mixture sit for several minutes.
- Blend all ingredients (except the dairy-free chocolate) in a food processor for about 10 seconds.
- Scrape the sides of the processor, add the chia mixture, and blend again until well-combined.
- Add the chocolate and stir.
- Place the brownie batter in a pan and bake for 20-25 minutes.
- Let the brownies cool, slice, serve, and enjoy.
Servings: 8
Tips for Incorporating Anti-Inflammatory Foods into Your Diet
Add anti-inflammatory foods to healthy meal plans by keeping a variety of whole (non-processed) plant-based foods on hand in the refrigerator and pantry.
Examples include fruits, vegetables, whole grains, legumes, nuts, seeds, avocados, olive oil, coffee, tea, herbs, and spices. Add in dark chocolate for a sweet treat.
Choose recipes at the beginning of the week to create anti-inflammatory menus and pre-make them ahead of time. Store pre-prepared meals in the refrigerator for up to four days or in the freezer for up to four months.
Choose nutrient-dense snacks and inflammation-reducing desserts instead of high-sugar sweet treats.
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Key Takeaways
- There are numerous benefits associated with incorporating anti-inflammatory foods into vegan meal plans, including a lower risk of diabetes, arthritis, cancer, heart disease, neurodegenerative diseases, and other chronic conditions.
- Plant-based foods are loaded with anti-inflammatory components, which is why studies suggest plant-rich diets reduce chronic inflammation.
- It’s highly beneficial to explore and experiment with anti-inflammatory vegan recipes to maximize overall health and well-being.
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