:max_bytes(150000):strip_icc()/anti-inflammatory-recipes-1023COO-falafel-bites-7cf158029d54463bb67fa8708d267453.jpg?w=780&resize=780,470&ssl=1 "6 Anti-Inflammatory Holiday Recipes That Are Festive and Healthy")
The holiday season is prime time for delicious food. And if you’re like most people, comforting dishes like mashed potatoes, macaroni and cheese, and casseroles are at the top of the list. While there’s nothing wrong with enjoying these foods—because everything has its place in a balanced diet, after all—you might also be looking for more nutrient-dense, anti-inflammatory options to round it all out. Not sure where to start? Read on for our favorite anti-inflammatory holiday recipes, and learn what makes them so good for inflammation, according to a dietitian.
- Kristen Lorenz, RD, is a registered dietitian and the founder of Kristen Lorenz Nutrition
Butternut Squash Fries
For a quick anti-inflammatory appetizer, whip up a batch of butternut squash fries. Not only does the recipe take just 10 minutes to prep, but it also can be easily doubled or tripled. “Butternut squash is a fantastic source of beta-carotene and antioxidants,” explains Kristen Lorenz, registered dietitian. In the body, beta-carotene turns to vitamin A, which supports immunity and reduces inflammation. Beta-carotene also reduces free radicals (i.e., harmful molecules), further lowering inflammation and protecting your cells.
Charred Poblano, Avocado, and Pepita Dip
Greg Dupree, Prop Stylist: Julia Bayless , Food Stylist: Emily Nabors Hall
Thanks to the avocado and poblano chiles, this smoky dip is packed with anti-inflammatory benefits. “Avocado is loaded with anti-inflammatory monounsaturated fats and antioxidants, like lutein,” Lorenz says. Meanwhile, poblanos contain capsaicin, a compound that reduces inflammation and provides the peppers’ iconic spicy flavor. For even more anti-inflammatory potential, serve this dip with sliced vegetables like bell peppers, carrots, and broccoli florets.
Make-Ahead Holiday Salad
If you’re looking for an anti-inflammatory holiday recipe to feed the crowd, add this make-ahead salad to your spread. For starters, it features kale and pomegranate seeds, which provide vitamin C and polyphenols, two antioxidant nutrients that combat inflammation, Lorenz explains. “Kale is also one of the richest sources of vitamin K, which has been shown to help regulate inflammatory responses,” she adds. What’s more, the Brussels sprouts will lend a hand in curbing inflammation, as they’re rich in vitamin C too.
Crispy Falafel Bites With Tzatziki
Fred Hardy
These crispy falafel bites are packed with fiber, a key nutrient for fighting inflammation. It works by supporting the growth of beneficial bacteria in the gut, including those that manage inflammation in the body. Even the tzatziki is anti-inflammatory, thanks to the gut-friendly Greek yogurt and nutrient-rich garlic. “Garlic enhances antioxidant defenses, reducing oxidative damage that can [worsen] inflammation,” Lorenz says. It also contains sulfur compounds like allicin, which can pump the brakes on inflammatory processes in the body.
Maple Roasted Spiced Nuts
Greg DuPree, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless
Equal parts sweet, savory, and spicy, this recipe is sure to be a holiday hit. It also combines nuts and cinnamon, two tasty anti-inflammatory ingredients. Nuts are high in monounsaturated (“healthy”) fats, copper, and manganese, all of which reduce inflammation, Lorenz says. Meanwhile, cinnamon has anti-inflammatory and antioxidant properties, further enhancing the recipe’s inflammation-busting potential.
Dark Chocolate Coconut Tartlets
With these darling tartlets on your holiday menu, fighting inflammation will be delicious and easy. “These tartlets combine dark chocolate—a rich source of flavonoids with anti-inflammatory effects—and coconut, which contains medium-chain triglycerides (MCTs),” Lorenz shares. MCTs support the gut and improve the body’s immune response, which are crucial processes for regulating inflammation.
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