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Photo: Antonis Achilleos
Eating to beat inflammation is all the rage these days, and for good reason. Inflammation that persists over a long period of time, calledchronic inflammationcan lead tojoint stiffness, mental fog and even digestive distress. However, you don’t need an expensive powder or supplement to get ahead of it. Severalanti-inflammatory foodslike canned fish, legumes and leafy greens can help tamp these pesky symptoms, and they can fit into any eating pattern. And as adietitian on a budget, an added plus is that these foods are affordable and can make a range of delicious, balanced meals. When I want to get ahead of inflammation, recipes like Kale & Banana Smoothie or Salmon-Stuffed Avocados are at the top of my list.
01of 18Bean & Veggie Taco BowlView RecipeSimple brown rice and black beans serve as the backdrop for sautéed veggies and taco toppings!
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Bean & Veggie Taco Bowl
View Recipe
Simple brown rice and black beans serve as the backdrop for sautéed veggies and taco toppings!
02of 1825-Minute Sweet Potato & Bean EnchiladasView RecipeAntonis AchilleosThese quick sweet potato and bean enchiladas are diabetes-friendly thanks to egg wraps that are lower in carbs than traditional tortillas. The vegetarian filling is both sweet and savory, while the topping adds texture and freshness.
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25-Minute Sweet Potato & Bean Enchiladas
Antonis Achilleos
These quick sweet potato and bean enchiladas are diabetes-friendly thanks to egg wraps that are lower in carbs than traditional tortillas. The vegetarian filling is both sweet and savory, while the topping adds texture and freshness.
03of 18Baked Eggs in Tomato Sauce with KaleView RecipeYou can make these three-ingredient tomato-simmered eggs with things you probably already have on hand in your freezer and pantry. To make these baked eggs more like eggs in purgatory, look for a spicy tomato sauce and don’t forget some whole-wheat bread for dipping.
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Baked Eggs in Tomato Sauce with Kale
You can make these three-ingredient tomato-simmered eggs with things you probably already have on hand in your freezer and pantry. To make these baked eggs more like eggs in purgatory, look for a spicy tomato sauce and don’t forget some whole-wheat bread for dipping.
04of 18Salmon-Stuffed AvocadosView RecipeCanned salmon is a valuable pantry staple and a practical way to include heart-healthy omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.
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Salmon-Stuffed Avocados
Canned salmon is a valuable pantry staple and a practical way to include heart-healthy omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.
05of 18Kale & Banana SmoothieView RecipeCasey BarberThis simple and sweet kale and banana smoothie is also versatile: Use cow’s milk for a milkshake-style smoothie, oat milk for more sweetness, or a nut milk for more protein.
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Kale & Banana Smoothie
Casey Barber
This simple and sweet kale and banana smoothie is also versatile: Use cow’s milk for a milkshake-style smoothie, oat milk for more sweetness, or a nut milk for more protein.
06of 18Baked Asparagus & Cheese FrittataView RecipeAntonis AchilleosPerfect for a spring brunch or light supper, this Italian-inspired omelet is baked so it is easy to serve to a group.
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Baked Asparagus & Cheese Frittata
Perfect for a spring brunch or light supper, this Italian-inspired omelet is baked so it is easy to serve to a group.
07of 18Turmeric-Ginger Tahini DipView RecipeFlavored with turmeric, ginger and garlic, this tahini dip recipe is perfect for dipping vegetables or topping your next falafel.
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Turmeric-Ginger Tahini Dip
Flavored with turmeric, ginger and garlic, this tahini dip recipe is perfect for dipping vegetables or topping your next falafel.
08of 18Green Salad with Edamame & BeetsView RecipeKatie WebsterThis big salad is a feast for the eyes and an everyday way to incorporate nutrient-rich beets and plant-based protein from edamame (green soybeans). If you’re not a fan of cilantro, mix in freshly chopped basil or dill instead.
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Green Salad with Edamame & Beets
Katie Webster
This big salad is a feast for the eyes and an everyday way to incorporate nutrient-rich beets and plant-based protein from edamame (green soybeans). If you’re not a fan of cilantro, mix in freshly chopped basil or dill instead.
09of 18Easy Saag PaneerView RecipeThe paneer cheese in this fast and easy dinner doesn’t melt when it cooks. It browns instead, giving a toothsome texture to this Indian classic packed with spinach and spices. Serve over brown basmati rice to round out this healthy meal.
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Easy Saag Paneer
The paneer cheese in this fast and easy dinner doesn’t melt when it cooks. It browns instead, giving a toothsome texture to this Indian classic packed with spinach and spices. Serve over brown basmati rice to round out this healthy meal.
10of 18Instant Pot Lentil SoupView RecipeThis Instant Pot lentil soup is quick enough to prepare when you get home from work for an easy weeknight dinner. This vegetarian soup recipe is full of aromatic vegetables, brown lentils and fresh spinach. A splash of balsamic vinegar brightens the flavor, and a garnish of radish and parsley gives this comforting soup a fresh finish.
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Instant Pot Lentil Soup
This Instant Pot lentil soup is quick enough to prepare when you get home from work for an easy weeknight dinner. This vegetarian soup recipe is full of aromatic vegetables, brown lentils and fresh spinach. A splash of balsamic vinegar brightens the flavor, and a garnish of radish and parsley gives this comforting soup a fresh finish.
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Mediterranean Tuna-Spinach Salad
12of 18Spinach, Peanut Butter & Banana SmoothieView RecipeTed & Chelsea CavanaughPeanut butter and banana is a classic combo that’s even more delicious with the addition of tangy probiotic-rich kefir. Plus, this peanut butter banana smoothie helps you up your veggie servings for the day with a bit of mild-flavored spinach mixed in.
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Spinach, Peanut Butter & Banana Smoothie
Ted & Chelsea Cavanaugh
Peanut butter and banana is a classic combo that’s even more delicious with the addition of tangy probiotic-rich kefir. Plus, this peanut butter banana smoothie helps you up your veggie servings for the day with a bit of mild-flavored spinach mixed in.
13of 18Quinoa Chili with Sweet PotatoesView RecipeJennifer CauseyThis hearty vegetarian quinoa chili with sweet potatoes has mild spice from poblanos and green chiles. Chili powder, cumin and garlic provide classic chili flavor.
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Quinoa Chili with Sweet Potatoes
Jennifer Causey
This hearty vegetarian quinoa chili with sweet potatoes has mild spice from poblanos and green chiles. Chili powder, cumin and garlic provide classic chili flavor.
14of 18Chickpea Tuna SaladView RecipePhotography / Caitlin Bensel, Food Styling / Ruth BlackburnThis chickpea tuna salad with capers, feta and cucumber makes for the perfect lunch to pack for work or school. You can prep the salad the night before (just be sure to keep the spinach separate and dress the salad right before serving).
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Chickpea Tuna Salad
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
This chickpea tuna salad with capers, feta and cucumber makes for the perfect lunch to pack for work or school. You can prep the salad the night before (just be sure to keep the spinach separate and dress the salad right before serving).
15of 18Chipotle-Orange Broccoli & TofuView RecipeChipotle peppers add kick to this tofu and broccoli stir-fry recipe. If you’re shy about spice, cut back on the amount or leave them out completely. Serve over brown basmati rice.
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Chipotle-Orange Broccoli & Tofu
Chipotle peppers add kick to this tofu and broccoli stir-fry recipe. If you’re shy about spice, cut back on the amount or leave them out completely. Serve over brown basmati rice.
16of 18Easy Cauliflower Fried RiceView RecipeThis vegetarian faux fried rice uses riced cauliflower in place of white or brown rice to pack in extra veggies and cut down on carbs. Chile-garlic sauce pumps up the heat, and fresh ginger adds a bright, warm bite. If you don’t like the heat of the chile-garlic sauce, leave it out and add a bit more tamari or soy sauce for a rich, fermented tang.
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Easy Cauliflower Fried Rice
This vegetarian faux fried rice uses riced cauliflower in place of white or brown rice to pack in extra veggies and cut down on carbs. Chile-garlic sauce pumps up the heat, and fresh ginger adds a bright, warm bite. If you don’t like the heat of the chile-garlic sauce, leave it out and add a bit more tamari or soy sauce for a rich, fermented tang.
17of 18Easy Vegetarian ChiliView RecipeCanned beans and tomatoes make this quick vegetarian chili recipe ready to go in just 30 minutes. Serve over rice or couscous, or with tortilla chips for added crunch, and add extra toppings as you see fit–sliced scallions, chopped fresh cilantro, diced avocado and sliced jalapeños are all tasty choices.
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Easy Vegetarian Chili
Canned beans and tomatoes make this quick vegetarian chili recipe ready to go in just 30 minutes. Serve over rice or couscous, or with tortilla chips for added crunch, and add extra toppings as you see fit–sliced scallions, chopped fresh cilantro, diced avocado and sliced jalapeños are all tasty choices.
18of 18Hearty Chickpea & Spinach StewView RecipeThis satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without piling on the sodium. To simplify the prep, look for chopped fresh onion and shredded carrot or a soup starter mix in the produce section.
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Hearty Chickpea & Spinach Stew
This satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without piling on the sodium. To simplify the prep, look for chopped fresh onion and shredded carrot or a soup starter mix in the produce section.
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