My Favorite Anti-Inflammatory Recipes for the Fall

Living with psoriasis or other chronic conditions often requires mindful and convenient eating. To make things easier, I’ve gathered my go-to meals that may help reduce inflammation, provide essential nutrients, and keep things stress-free.

Following an anti-inflammatory diet can be tough, but it can also make a world of difference when managing psoriasis (PsO) or any other chronic inflammatory condition.

As a family nurse practitioner who follows an anti-inflammatory diet, I’d like to share my favorite recipes and a few tips that help keep me on track during the busy fall months.

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Breakfast smoothie

Breakfast is always my biggest struggle when it comes to sticking with my anti-inflammatory diet. I’m guilty as charged when it comes to reaching for the sweet and easy muffin or donut.

I can’t tolerate any commercial protein shakes for a variety of reasons, so this isn’t an option for me. I’ve found smoothies come to my rescue every time.

Investing in a high quality blender was key for me to keep this morning routine easy, requiring minimal prep time.

Some notes on ingredients

Cherries are a great addition to any anti-inflammatory diet, but they’re only available seasonally and tricky to eat since you have to remove the pit.

Frozen cherries are easy to store and available almost any time of the year. Berries are also loaded with anthocyanidins, which help with inflammation.

Loaded with antioxidants and packed with nutrients, almonds are another great addition to a smoothie. Almonds also make the consistency a bit more chewable, which I personally find more satisfying. 

Greek yogurt is high in protein, calcium, and probiotics. It pulls all the ingredients together to make the final product nutrient-packed as well as smooth and creamy.

Recipe

• 1 cup fresh or frozen cherries or berries
• 1 banana
• 1 cup Greek yogurt
• 1 cup of apple juice
• 1/2 cup of rolled oats
• 1/3 cup of plain almonds
• 1 cup of ice

Instructions

Put all the ingredients in the blender, and blend until smooth. Add more fruit or liquid to get your preferred consistency.

Other tips

• This recipe can be used with any liquid you like. It works great with water, milk, or a milk substitute instead of juice.
• I almost always use frozen fruit, including bananas. It helps make the smoothie very cold, and it’s easier for me to keep the ingredients on hand.
• You can change out the fruit as you’d like. Sometimes, I get tired of the same flavors, so I mix a bag of frozen tropical fruit with my frozen berries or cherries.
• If you’re dairy-free, you can use a nondairy yogurt alternative or omit it altogether. The smoothie might be more liquid-like, instead of a milkshake consistency.

Asian glazed salmon

Fresh fish — salmon especially — is packed with health benefits. It’s full of omega-3 fatty acids and is a great source of vitamin D, both of which are anti-inflammatory.

Until the last few years, the convincing health benefits weren’t enough for me to cook (and then eat) salmon. I just didn’t like the taste, no matter how it was prepared. Once I found this recipe, it was a total game-changer.

It makes the salmon moist and delicious and covers just enough of the fishy flavor that it’s a household hit, even for kids!

Recipe

• 3 tbsp teriyaki sauce
• 2 tbsp honey
• 2 tbsp fresh lime juice
• 1 tbsp honey Dijon mustard
• 1 tsp vegetable oil (or any oil/fat/substitute of your choice)
• 2 tsp garlic powder or 1 to 2 cloves chopped garlic
• 1/2 tsp Chinese five-spice powder
• 4 six-ounce salmon filets

Instructions

1. In a small bowl, whisk together the teriyaki sauce, honey, lime juice, mustard, oil, five-spice powder, and garlic. Pour about 1/2 to 2/3 of this mixture into the bottom of a shallow glass pan.
2. Place the salmon, skin side up, into the mixture. Let this marinate for about 15 to 20 minutes.
3. Next, flip the salmon over so that its skin side down and place in the oven. Cook for a total of 11 to 12 minutes at 350ºF (177ºC), or until the salmon is cooked through and flakes easily.
4. Pour the rest of the teriyaki mixture onto the salmon filets and cook for another 1 to 2 minutes in the oven. (Sometimes a 350º F (177ºC) oven works great, but broiling for 1 to 2 minutes works well, too.) Then let the salmon cool and rest for 1 to 2 minutes before serving.

This makes about 4 servings.

Other tips

• My family loves this fish with rice, mashed potatoes, and peas, or a fresh salad.
• When it comes to the Chinese five-spice powder, a little goes a long way. This spice is a magical combination of cinnamon, star anise, fennel, pepper, and cloves. It’s available in most grocery stores and on Amazon for a very affordable price.
• If you accidentally pour all of the marinade onto the fish before cooking and have none left at the end, it’s still delicious!

Spaghetti squash and meatballs

A big part of my anti-inflammatory diet is keeping my caloric intake down to maintain a healthy weight. As we all know, lifestyle modifications, including weight loss if you have obesity or are overweight, can help reduce inflammation and improve PsO symptoms — but this isn’t always easy.

I love making this easy spaghetti squash recipe because it helps me cut out extra calories and carbohydrates from pasta while still tasting great.

Recipe

• 1 large spaghetti squash
• 1 jar of your favorite spaghetti sauce
• 1 bag of frozen meatballs or chopped Italian sausage
• 1 bag of fresh spinach (optional)
• Dash of parmesan cheese (optional)

Instructions

1. Start by cutting your spaghetti squash into quarters, or 4 equal pieces. Remove all of the seeds with a spoon or knife and discard.
2. Place all of the squash pieces, skin side up, in a shallow baking dish with about 1 inch of water in the bottom. Loosely cover with foil.
3. Bake at 350ºF (177ºC) for about 30 to 45 minutes, or until the squash is tender and easily punctured with a fork. Remove from the oven and let cool for about 10 to 25 minutes.
4. Heat your pasta sauce in a medium-to-large saucepan on the stove over medium heat. Add the frozen meatballs.
5. Let simmer for about 10 minutes.
6. Turn off the heat, add 1 bag of spinach, and cover for a few minutes until the spinach is wilted. Stir together.

Serve over a scoop of the forked spaghetti squash and garnish with parmesan cheese.

Other tips

• There are dozens of ways to cook spaghetti squash. Do whatever works best for you! It all works with this recipe.
• Don’t stress about removing the seeds of the spaghetti squash. You really can’t do this wrong.
• You can make this dairy-free by omitting the cheese.
• I love using my own homemade meatballs, but premade meatballs or sliced Italian sausage work well, too. Keep it simple when necessary.
• You can always do half spaghetti squash and half traditional pasta, too.
• Adding the spinach makes me feel good about getting a serving of nutrient-packed vegetables in with my meal. If you don’t care for spinach, serve with a side salad or frozen peas for convenience.

Simple bean and cheese burritos

For me, fatigue is the worst part of living with a chronic condition. I love quick and easy meals that still keep me on track.

Beans are nutritious, cheap, and, when you opt for the canned option, can be very simple. If you prefer to make them from scratch, you’re welcome to do that, too!

Ingredients

• Tortillas
• 1 can of pinto beans
• 1 can of black beans
• Grated cheddar cheese
• Sour cream (optional)
• Chopped lettuce (optional)
• Chopped tomatoes (optional)

Instructions

1. Heat 1 tortilla in the microwave with a sprinkle of cheese in the center for about 10 to 15 seconds.
2. Add a scoop of beans (any combination you prefer) on top of the cheese.
3. Heat for another 10 to 15 seconds in the microwave.
4. Add sour cream, lettuce, and tomato if you choose. Roll and eat!

Other tips

• Leave out the cheese or find a vegan option if you don’t eat dairy.
• Leave out the tortilla if you’re limiting carbs and try corn tortillas if you’re avoiding gluten.
• This is great for an on-the-go meal. You can heat them and roll them and they’re very portable.
• My husband eats the fillings with tortilla chips, like nachos, so everyone gets what they want.
• These are also great for meal prep. Consider making in advance, freezing (minus the lettuce), and heating up when you’re in a pinch!

Tips for less stress in the kitchen

• Give yourself grace: It’s not always easy to make healthy food choices for every meal, day in and day out. Reward yourself when you do, and forgive yourself when it’s impossible. It’s never too late to get back on track.
• Keep it simple and easy: If you can buy the entire meal or any ingredients precooked, prechopped, or canned, there’s no shame in that. Do what makes your life easier!
• Reduce the clean-up: If you can make it in one pot, do it! I’m always finding ways to modify recipes to consolidate my dirty dishes at the end.
• Run the dishwasher (if you have one): Sometimes twice! If the dishes are dirty, just run the dishwasher again. Dishwashers are very efficient and don’t waste water, so this is guilt-free!
• It’s OK to use paper plates: If you’re pressed for time, paper plates, disposable utensils, and even disposable cooking trays can make your day a little more stress-free. This isn’t the most environmentally friendly or cost-effective choice, but sometimes life calls for easy options.

Bottom line

Sticking with an anti-inflammatory diet to help manage your psoriasis symptoms can be tough. Hopefully these tips and recipes will make it a little simpler.