An anti-inflammatory dinner can be nutritious

An anti-inflammatory dinner can be nutritious and satisfying, especially if it’s something you love making repeatedly. These types of meals typically focus on ingredients known to reduce inflammation, such as leafy greens, omega-3-rich fish, nuts, seeds, and lean proteins. They’re also great for maintaining muscle mass, managing weight, and supporting overall health.

Here’s an example of a simple, delicious anti-inflammatory, high-protein dinner that fits these criteria:

Salmon with Quinoa and Roasted Vegetables

Key Ingredients and Why They Work:

1. Salmon (or other fatty fish)
   • Why it’s great: Salmon is packed with omega-3 fatty acids, which are known to reduce inflammation in the body. It’s also high in protein, providing about 25 grams per serving.
   • Why you’ll love it: It’s easy to cook, versatile, and flavorful. Whether you grill, bake, or pan-sear it, salmon is a quick, go-to protein source that complements many side dishes.
2. Quinoa
   • Why it’s great: Quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s also gluten-free, high in fiber, and rich in antioxidants that help reduce inflammation.
   • Why you’ll love it: Quinoa is easy to prepare and pairs well with a variety of sauces, herbs, and veggies. It’s fluffy, nutty, and serves as a nutrient-dense base for any meal.
3. Roasted Vegetables (e.g., Brussels sprouts, sweet potatoes, bell peppers, zucchini)
   • Why they’re great: These vegetables are rich in vitamins, fiber, and antioxidants. Sweet potatoes and bell peppers, for instance, contain beta-carotene and vitamin C, which have anti-inflammatory properties.
   • Why you’ll love them: Roasting vegetables brings out their natural sweetness and flavor, making them a tasty and healthy complement to any meal. The prep is minimal, and they can be roasted together in one pan for easy cleanup.
4. Avocado or a Side of Greens
   • Why it’s great: Avocado provides healthy monounsaturated fats that support heart health and reduce inflammation. Leafy greens like spinach, kale, or arugula are full of antioxidants, vitamins, and minerals.
   • Why you’ll love it: Avocados add a creamy texture to the meal, while greens provide a fresh, light contrast to the other ingredients.

How to Make It:

1. Prepare the salmon:
   • Season your salmon fillets with olive oil, lemon juice, garlic, and herbs like rosemary or thyme.
   • Bake at 400°F (200°C) for 12-15 minutes or grill it for 6-8 minutes per side until cooked through and flaky.
2. Cook the quinoa:
   • Rinse 1 cup of quinoa under cold water.
   • Combine it with 2 cups of water or broth in a pot and bring to a boil.
   • Reduce the heat to low, cover, and simmer for about 15 minutes or until the water is absorbed. Fluff with a fork.
3. Roast the vegetables:
   • Chop vegetables like Brussels sprouts, sweet potatoes, and bell peppers into bite-sized pieces.
   • Toss them with olive oil, salt, pepper, and a sprinkle of turmeric or paprika (both of which have anti-inflammatory properties).
   • Roast at 400°F (200°C) for 20-25 minutes, stirring halfway through.
4. Assemble the plate:
   • Serve the salmon on top of a bed of quinoa, surrounded by roasted vegetables.
   • Add sliced avocado or a handful of fresh greens for added texture and nutrition.
   • Optionally, drizzle with a simple lemon-tahini dressing or extra virgin olive oil for added flavor.

Why It’s Hard to Stop Making:

• Versatility: You can switch up the veggies, add different herbs and spices, or even swap the salmon for other protein sources like chicken, tofu, or tempeh. This keeps the meal exciting and adaptable.
• Quick and Easy: This meal is easy to prepare on busy weeknights. Most of the work is hands-off, as the oven does most of the cooking for you.
• Balanced Nutrition: It provides a great mix of high-quality protein, healthy fats, and fiber, keeping you full and satisfied.
• Anti-Inflammatory: With omega-3s from the salmon, antioxidants from the vegetables, and fiber from the quinoa, this meal is designed to fight inflammation while tasting amazing.

This is the kind of dinner you can make over and over again, tweaking as needed, while still enjoying the health benefits and delicious flavors.