What is inflammation?
Inflammation is the body's normal protective response to injury. Inflammation occurs when white blood cells fight to protect the body from infection, such as bacteria or viruses. Inflammation can also occur when the body is injured, such as when a muscle is pulled during sports, causing pain, swelling, and inflammation.
Inflammation plays an important role in healing, but chronic inflammation can increase the risk of various diseases such as cancer, rheumatoid arthritis, lupus erythematosus, atherosclerosis, periodontitis.
3 Recipes to Help Reduce Inflammation
Turmeric Grilled Vegetables
Ingredient
- Vegetables such as sweet potatoes, broccoli and carrots: 4 cups (chopped)
- Olive oil: 30ml
- Turmeric: 5 grams
- Salt: 2.5 grams teaspoon
- Pepper: 1.5 grams
- Mix chopped vegetables with olive oil, turmeric, salt and pepper.
- Bake in the oven at 200°C for about 25 - 30 minutes or until the vegetables are soft.
Salmon with quinoa and spinach
Ingredient
- Salmon fillet: 4 pieces
- Quinoa: 125 grams (uncooked)
- Spinach: 250 grams
- Cherry tomatoes: 125 grams (cut in half)
- Lemon: 1 fruit (sliced)
- Olive oil: 30ml tablespoon
- Garlic: 2 cloves (minced)
- Salt: 2.5 grams
- Pepper: 1.5 grams
Making
- Heat quinoa with water in a pan until the water boils.
- Cover the pan and simmer the quinoa until it has absorbed all the water. Saute the spinach and cherry tomatoes in the olive oil and garlic.
- Grill or bake salmon fillets.
- Serve with cooked quinoa and stir-fried vegetables
Quinoa and black bean salad
Ingredient
- Quinoa: 125 grams (uncooked)
- Black beans: 1 box (drained and washed)
- Cherry tomatoes: 125 grams (cut in half)
- Cucumber: 1 fruit (diced)
- Red bell pepper: 1 fruit (diced)
- Avocado: 1 fruit (diced)
- Lemon juice: 45ml
- Olive oil: 30ml
- Fennel seeds: 1.5 grams
- Salt: 2.5 grams
- Pepper: 1.5 grams
Making
- Cook quinoa by heating it with water in a pan.
- Once the water boils, cover the pan. Simmer the quinoa and wait until the seeds have absorbed all the water.
- Mix cooked quinoa with black beans, cherry tomatoes, cucumber, red bell pepper and avocado.
- Drizzle with lemon juice, olive oil and sprinkle with dill, salt and pepper and enjoy.
