Anti-inflammatory recipes for Christmas

Holiday celebrations are the perfect time to enjoy delicious dishes in the company of our loved ones. However, holiday feasts often include foods that can cause inflammation, which affects our long-term health.

Fortunately, there are a wide variety of anti-inflammatory ingredients that not only help reduce inflammation in the body but also provide essential nutrients like omega-3s , vitamin D , resveratrol , and turmeric. Incorporating these nutrients into our holiday recipes not only improves our health but also offers a delicious option to wow our guests.

Omega-3: The Power of Fatty Acids to Fight Inflammation

Omega -3 is known for its powerful anti-inflammatory properties. It is an essential fatty acid that cannot be produced by the body, so we must obtain it through food. Omega-3 is found primarily in fatty fish such as salmon, mackerel, sardines, and walnuts. This nutrient has the ability to reduce inflammation throughout the body, making it an important component of an anti-inflammatory diet.

Recipe: Baked Salmon with Spices, Mustard and Honey Sauce

Ingredients:

•         4 fresh salmon fillets
•         2 tbsp Dijon mustard
•         1 tbsp honey
•         1 tsp turmeric powder
•         1 tsp black pepper and 1 tsp dried rosemary
•         Juice of 1 lemon, salt and olive oil

Instructions:

Preheat the oven to 180°C. Place the salmon fillets on a baking sheet.

In a small bowl, combine the mustard, honey, turmeric, pepper, rosemary, lemon juice, and a pinch of salt. Brush the salmon fillets with the mixture.

Bake the salmon for 12-15 minutes or until the fish is cooked through.

Serve hot, accompanied by a fresh salad or steamed vegetables.

Salmon is an excellent source of Omega-3, which not only fights inflammation but also helps maintain cardiovascular health.

Vitamin D: The Immune System Booster

Vitamin D is another key nutrient when it comes to inflammation. This "vitamin" is primarily produced through sun exposure, but can also be found in some foods, such as fatty fish, egg yolks, and fortified foods. Vitamin D has a significant impact on immune system regulation and has been shown to help reduce chronic inflammation, which can benefit overall health.

Recipe: Pumpkin Soup with Eggs and Spinach

Ingredients:

•         1 medium pumpkin, peeled and chopped
•         1 small onion, chopped
•         2 cloves of garlic, minced
•         100 grams of fresh spinach
•         1L of vegetable broth
•         2 eggs
•         1 tbsp olive oil, salt and ground pepper
•         Toasted pumpkin seeds (optional)

Instructions:

In a large pot, heat the olive oil and sauté the onion and garlic until golden. Add the chopped pumpkin and vegetable broth. Cook for 20-25 minutes, or until the pumpkin is tender.

Using a hand blender, blend the mixture until smooth. Add the spinach and cook for 2-3 more minutes.

In a separate pan, cook the poached eggs. Place them on top of the soup just before serving.

Serve hot and garnish with toasted pumpkin seeds if desired.

Pumpkin is rich in vitamin D and antioxidants, while eggs provide a good amount of this vitamin, helping to strengthen the immune system and reduce inflammation.

Resveratrol: The Natural Antioxidant for Health

Resveratrol is an antioxidant compound found primarily in grapes, red wine, nuts, and berries. This nutrient is known for its potent anti-inflammatory and antioxidant properties, which help reduce inflammation and improve cardiovascular health. Resveratrol has been shown to have a positive effect on chronic inflammation, protecting cells from damage caused by free radicals.

Recipe: Grape and walnut salad with olive oil and balsamic vinegar

Ingredients:

•         1 cup red or black grapes, halved
•         1/2 cup toasted walnuts
•         1 cup fresh spinach leaves
•         1/2 red onion, thinly sliced

Olive oil, balsamic vinegar, 1 tsp honey, salt and ground pepper.

Instructions:

In a large bowl, combine the grapes, walnuts, spinach, and red onion.

In another bowl, whisk together the olive oil, balsamic vinegar, honey, salt, and pepper; pour the dressing over the salad and mix well.

Grapes and walnuts are excellent sources of resveratrol, which helps fight inflammation while adding a delicious flavor to your salad.

Turmeric: The Powerful Natural Anti-inflammatory

Turmeric, especially its active compound curcumin , is one of the most potent ingredients for fighting inflammation. Turmeric has been used in traditional medicine for centuries due to its anti-inflammatory and antioxidant properties. Incorporating turmeric into your diet not only helps reduce inflammation but also provides benefits for digestion, brain health, and skin.

Recipe: Chicken Curry with Coconut Milk and Turmeric

Ingredients:

•         500 g of diced chicken breast
•         1 tbsp turmeric powder
•         1 tbsp grated fresh ginger
•         1 chopped onion and 2 minced garlic cloves
•         1 can of coconut milk (400 ml)
•         1 cup of chicken broth

Olive oil, salt, pepper and cilantro for garnish (optional)

Instructions:

In a large skillet, heat the olive oil and sauté the onion and garlic until golden. Add the chicken and cook until golden. Add the turmeric, ginger, coconut milk, and chicken broth. Simmer for 20 minutes, or until the chicken is fully cooked and the sauce has thickened.

Season with salt and pepper and garnish with fresh cilantro before serving.

This chicken curry is a delicious recipe packed with turmeric, which offers a powerful anti-inflammatory effect. Coconut milk gives it a smooth, creamy texture, perfect for a warming Christmas meal.

Incorporating anti-inflammatory foods into our holiday recipes not only improves our health, but can also make our celebrations healthier and more flavorful. Ingredients like Omega-3, vitamin D , resveratrol, and turmeric are excellent allies in the fight against inflammation, which can improve your overall well-being and strengthen your immune system. By choosing dishes with these nutrients, we'll not only be taking care of our health, but also creating an atmosphere of well-being during the holidays.

Madequa Supplementation

References

Calder, P. C. (2013). Omega-3 fatty acids and inflammatory processes. Nutrition Reviews, 71(3), 181-189.

Holick, M.F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266-281.

Baur, J. A., & Sinclair, D. A. (2006). Therapeutic potential of resveratrol: the in vivo evidence. Nature Reviews Drug Discovery, 5(6), 493-506.

Aggarwal, B.B., & Harikumar, K.B. (2009). Potential therapeutic effects of curcumin, the anti-inflammatory