RECIPES FOR INFLAMMATION · 2020. 6. 25. · Visit InsideTracker.com or for more recipes and tips follow @InsideTracker ©2018 InsideTracker 3 DIRECTIONS In a mason jar or sealable

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10 Anti-Inflammatory Recipes

RECIPES FORINFLAMMATION

Visit InsideTracker.com or for more recipes and tips follow @InsideTracker ©2018 InsideTracker 2

When it comes to personalized nutrition, InsideTracker has you covered. Using blood biomarker data collected over the years, we’ve identified combinations of the biomarkers that most influence inflammation.

Our team of nutrition scientists created these tasty recipes based on this data. Each one provides nutrients known to help improve the key biomarkers associated with inflammation.

These aren't just your average recipes. They’re supercharged, ultra-targeted, and backed by science, data and technology. Dig in for the ultimate fuel!

Raspberry chia seed pudding 3

Almond butter & berry smoothie 4

One pan salmon & veggie bake 5

Tofu & broccoli stir-fry 6

Four bean salad 7

Pistachio chicken salad 8

Lentil & sweet potato soup 9

Chickpea & avocado sandwich 10

Terikayi tuna & vegetables 11

Black bean bowl 12


DIRECTIONS

In a mason jar or sealable container, combine chia seeds, milk, and cinnamon.

Place in the refrigerator for at least 30 minutes or overnight to allow the mixture to form a pudding-like consistency.

Remove the mixture from the refrigerator and top with almond butter and raspberries. Mix and enjoy.

INGREDIENTS 2 tbsp chia seeds

1/2 cup non-dairy milk

1 tsp cinnamon

1 tbsp almond butter

3/4 cup raspberries

Prep: 3 mins Cook: 30 mins Makes: 1 Per serving: 220 calories; 14 g fat; 19 g carbohydrates; 7 g protein

Raspberry chia seed pudding


DIRECTIONS

Add all ingredients to a blender and blend until smooth.

INGREDIENTS 1/2 frozen banana

3/4 cup mixed berries

1 tbsp almond butter

1 tsp cinnamon

1 handful spinach

1 cup nondairy milk

Almond butter and berry smoothiePrep: 0 mins Cook: 5 mins Makes: 1 Per serving: 244 calories; 12 g fat; 33 g carbohydrates; 7 g protein


DIRECTIONS

Preheat oven to 425 degrees F.

Line a baking sheet with parchment paper and set aside.

Thinly slice the sweet potato into rounds and place on the baking sheet with green beans and red onion.

Mix together the olive oil, lemon juice, and garlic. Drizzle over the veggies and toss to evenly coat.

Place the salmon in the middle of the veggies on the baking sheet and drizzle with any remaining dressing.

Place the lemon slices over the top of the salmon and sprinkle with dill, salt and pepper.

Place pan in oven and bake for 20 minutes or until veggies are tender.

INGREDIENTS 6 oz salmon

1/2 cup sweet potato, sliced

1 cup green beans

1/4 red onion, sliced

1/4 tsp dried dill

1/8 tsp salt

1/8 tsp black pepper

3 lemon slices

1 tablespoon olive oil

1 tbsp lemon juice

1 garlic clove

One pan salmon & veggie bakePrep: 10 mins Cook: 25 mins Makes: 1 Per serving: 679 calories; 23 g fat; 68 g carbohydrates; 50 g protein


DIRECTIONS

Remove tofu from water, cube, and marinate in spices for 10 minutes.

Prepare brown rice according to package instructions.

Heat oil in medium skillet. Add tofu to skillet. Cook over medium-high heat until tofu begins to get crispy and light brown, about 10 minutes.

Add the mushrooms, broccoli, soy sauce, and oyster sauce and stir. Cook until sauce is thickened.

Take off heat and serve.

INGREDIENTS 1/3 cup brown rice, dry

1 cup firm tofu

2 cups broccoli, chopped

1 cup shiitake mushrooms, chopped

1 tbsp sesame oil

1 tbsp oyster sacue

2 tbsp reduced sodium soy sauce

Tofu & broccoli stir-fryPrep: 5 mins Cook: 20 mins Makes: 2 Per serving: 212 calories; 8 g fat; 25 g carbohydrates; 12 g protein


DIRECTIONS

To make the dressing, whisk together the vinegar, oil, salt, and pepper.

Rinse and drain beans, and combine in a bowl with the onion, celery, and parsley. Stir in as much of the dressing as you'd like.

INGREDIENTS 1/2 cup black-eye peas

1/2 cup navy beans

1/2 cup adzuki beans

1/2 cup chickpeas

1/4 cup red onion, chopped

1/4 cup celery, chopped

2 tbsp fresh parsley, chopped

1 tbsp apple cider vinegar

1/4 cup olive oil

1/2 tsp table salt

pinch of black pepper

Four bean saladPrep: 15 mins Cook: 0 mins Makes: 2 Per serving: 636 calories; 35 g fat; 61 g carbohydrates; 21 g protein


DIRECTIONS

Finely dice the pistachio nuts and place half of them aside. Put the remaining half of the pistachio nuts on a plate and press the chicken breast into the nuts.

Heat the olive oil in a medium-sized frying pan.

Sprinkle the chicken breast with garlic powder and black pepper and saute it in the frying pan until cooked (white center or internal temperature of at least 165F).

Thinly slice the chicken and set aside to let rest. Slice the pepper and green onion.

In a small bowl, combine the spinach leaves, tomatoes, avocado, yellow bell pepper, and green onion. Toss ingredients.

Top with the sliced chicken and finish with balsamic dressing.

INGREDIENTS 1/2 cup pistachio nuts

1 tbsp olive oil

2 chicken breasts

2 tsp garlic powder

2 tsp black pepper

6 cups baby spinach

1 cup halved cherry tomatoes

1/2 avocado

1/2 yellow bell pepper

1 green onion

2 tbsp balsamic viniagrette

Pistachio chicken saladPrep: 20 mins Cook: 12 mins Makes: 2 Per serving: 400 calories; 19 g fat; 23 g carbohydrates; 40 g protein


DIRECTIONS

Heat olive oil in a medium saucepan. Stir in carrots, onion, and garlic and cook until the onions are soft.

Add vegetable stock, lentils, potato, oregano, paprika, chili powder, salt and pepper and stir together. Simmer for approximately 30 minutes, or until lentils and potatoes are tender.

Season with more pepper if needed.

INGREDIENTS 1 cup red lentils, dry

2 carrots, chopped

2 cups vegetable broth

1 sweet potato, chopped

1 onion, chopped

2 garlic cloves, chopped

1/4 cup olive oil

1/2 tsp oregano

1/2 tsp paprika

1/2 tsp chili powder

1/2 tsp black pepper

salt to taste

Lentil & sweet potato soupPrep: 10 mins Cook: 40 mins Makes: 2 Per serving: 500 calories; 25 g fat; 59 g carbohydrates; 13 g protein


DIRECTIONS

In a small bowl, mash together the chickpeas, avocado, and djion. Add in the dill, sunflower seeds, and salt and pepper, and mix well.

Spread mixture onto toasted bread and top with a big handful of spinach and any other of your favorite sandwich toppings.

INGREDIENTS 1/3 cup chickpeas

1/4 avocado

1 large handful of spinach

1 tbsp sunflower seeds

pinch of dill

salt & pepper to taste

2 slices whole wheat or

sourdough bread

Chickpea & avocado sandwichPrep: 10 mins Cook: 0 mins Makes: 1 Per serving: 438 calories; 16 g fat; 58 g carbohydrates; 21 g protein


DIRECTIONS

Preheat oven to 425 degrees F.

Line a baking sheet with parchment paper and set aside.

Place onion, bok choy and green beans on the baking sheet.

Mix together the olive oil, lemon juice, and garlic. Drizzle over the veggies and toss to evenly coat.

Place the tuna in the middle of the veggies on the baking sheet and drizzle with teriyaki sauce.

Place pan in oven and bake for 20 minutes or until veggies are tender.

INGREDIENTS 8 oz yellowfin tuna

1 cup green beans

1 large raw onion, sliced

1/2 red bell pepper, diced

1 garlic clove, minced

2 cups bok choy

2 tbsp teriyaki sauce

2 tbsp olive oil

2 tbsp lemon juice

salt & pepper to taste

Teriyaki tuna and vegetablesPrep: 5 mins Cook: 20 mins Makes: 2 Per serving: 430 calories; 20 g fat; 35 g carbohydrates; 29 g protein


DIRECTIONS

Heat the olive oil in a medium sized frying pan. Once the oil is hot, add the eggs to the pan and scramble. Add in the black beans and salsa.

Top with avocado and fresh cilantro.

INGREDIENTS 2 tsp olive oil

2 eggs or egg whites

2/3 cup cooked black beans

1/2 avocado

1/4 cup salsa

1 tsp chopped fresh cilantro

1/8 tsp salt

Black bean bowlPrep: 3 mins Cook: 7 mins Makes: 1 Per serving: 587 calories; 21 g fat; 81 g carbohydrates; 22 g protein

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RECIPES FOR INFLAMMATION · 2020. 6. 25. · Visit InsideTracker.com or for more recipes and tips follow @InsideTracker ©2018 InsideTracker 3 DIRECTIONS In a mason jar or sealable