Anyone fancying a gut-soothing diet that’s also full-on delicious? The anti-inflammatory diet is more popular than a snag sizzle at a BBQ. It’s touted for helping everything from joint pain to brain fog by shifting your plate towards whole foods, healthy fats, and leafy greens.
Here’s a cracking three-course spread to get you started
Walnut-Crusted Salmon (Serves 2)
- Ingredients
- 1 cup walnuts
- 1 tbsp crushed GF corn flakes
- Zest of 1 lemon
- 1 tbsp extra-virgin olive oil
- 1 tbsp chopped fresh dill
- Salt & pepper
- 2 skin-on salmon fillets
- 1 tsp Dijon mustard
- Juice of 1 lemon
- Method
- Preheat oven to 180°C.
- Blitz walnuts, corn flakes, lemon zest, olive oil & dill till crumbly. Season.
- Brush salmon tops with mustard; press on crumb mix; chill 1–2 hrs.
- Bake 15–20 min till it flakes. Finish with lemon juice.
Kale & Berry Salad (Serves 2)
- Ingredients
- 3 cups chopped kale
- 1 cup mixed fresh berries
- ½ cup halved red grapes
- ½ cup drained chickpeas
- ¼ cup crumbled feta
- ¼ cup chopped pecans
- Dressing
- ½ cup raspberries
- 1 tbsp honey
- 1 tbsp apple cider vinegar
- 2 tbsp olive oil
- 1 tbsp chopped chives
- Salt & pepper
- Method
- Roast pecans at 180°C till golden; cool.
- Whisk dressing ingredients in a jar.
- Toss kale, berries, grapes, chickpeas, feta, pecans & dressing.
Chicken Meatballs
- Ingredients
- 1 kg chicken mince
- 2 eggs
- ½ cup chopped parsley
- 1 finely chopped white onion
- 3 cloves crushed garlic
- 1 cup rolled oats
- 1 tsp dried oregano
- 1 tbsp dried chives
- Salt & pepper
- Method
- Mix everything by hand.
- Shape ~2 Tbsp balls.
- Pan-fry in olive oil till golden.
Nutrient Snapshot: Why This Hits the Anti-Inflammatory Mark
| Course | Key Anti‑Inflammatory Nutrients | Why It Matters |
|---|---|---|
| Walnut-Crusted Salmon | Omega‑3s (salmon, walnuts), polyphenols (walnuts, dill) | Can reduce inflammation by up to 30% in four weeks¹ |
| Kale & Berry Salad | Fibre, antioxidants (berries, kale), healthy fats (olive oil, pecans) | Antioxidant levels rival those in turmeric and ginger² |
| Chicken Meatballs | Lean protein, whole grains (oats), herbs & garlic | Protein + oats keep blood sugar stable—anti-inflammatory win³ |
¹ Omega-3s shown to reduce inflammatory markers CRP & IL‑6.
² Mixed berry & leafy greens diets boost antioxidant status 25–40%.
³ Fibre-rich grains like oats dampen gut inflammation.
Quick Tips for an Inflammation-Busting Plate
- Keep it colourful: Aim for reds, greens, purples — more colours = more antioxidants.
- Choose omega‑3s: Go wild on fish like salmon and walnuts.
- Fibre-rich gritty grains: Oats, quinoa, legumes help gut health.
- Spice it up: Garlic, herbs & olive oil bring flavour and benefits.
Aussie Final Word
This menu’s easy as a Sunday arvo stroll—minimal fuss, max nutrients, and tastes grouse. Whether you’re after reduced puffiness, better energy or just a gut-friendly meal, this anti-inflammatory feast is a winner.
