11.28.18 | General Health

7 Anti-Inflammatory Holiday Recipes You and Your Back Will Love

Anti-Inflammatory Holiday Recipes You and Your Back Will Love

There is nothing like the holidays, especially the abundance of mouth-watering foods offered at parties and family get-togethers. However, if you suffer from inflammation, you probably already know that keeping inflammation at bay is a full-time job!

Many of the traditional holiday foods that are offered only increase inflammation in the body, causing pain. Of course, it’s easy to skip goodies like cake or cookies, but how about making some new traditions in your family by making foods that taste great and fight inflammation at the same time?

We’ve compiled a list of 7 easy anti-inflammatory recipes for holiday dishes that will wow your friends, co-workers, and family members but won’t be adding to your pain!

1) Ginger Glazed Baked Salmon

Ginger Glazed Baked Salmon

If you are looking for anti-inflammatory dinner recipes you can serve during the holidays and you are sick of turkey, we have a great tasting alternative. Ginger and salmon are both super anti-inflammatory foods that taste great and are a nice change of pace.

Ingredients:

  • 1 Pound of salmon fillets
  • 1 Tablespoon of olive oil
  • 1 Tablespoon of rice vinegar
  • 1.5 Tablespoons of freshly ground ginger
  • 1 Teaspoon of minced garlic
  • 2 Tablespoons of natural organic honey
  • Sliced green onions (optional)
  • Sesame seeds (optional)

Instructions:

  • Preheat the oven to 425 degrees
  • Cover a large baking pan with aluminum foil
  • Lightly brush the foil with a bit of olive oil
  • Place the salmon skin-side down in the pan
  • In a small bowl, whisk together the ginger, honey, olive oil, garlic, and rice vinegar
  • Spread the sauce evenly over the salmon fillets
  • Season with a bit of pepper or red pepper flakes if you like
  • Bake for 15 to 18 minutes
  • Garnish with green onions and sesame seeds if you choose

2) Balsamic Green Beans

Balsamic Green Beans

It seems as if everyone has a green bean casserole recipe, but most of them are loaded with unhealthy ingredients like sugar or bread crumbs. Try this light but flavorful and simple anti-inflammatory recipe that is sure to please everyone.

Ingredients:

  • 1 Pound of cleaned fresh green beans
  • 1 Tablespoon of olive oil
  • 1.5 Tablespoons of balsamic vinegar
  • 2 Tablespoons of slivered almonds

Instructions:

  • Using a large skillet, place the green beans and a half cup of water inside
  • Cover and use a medium high flame
  • Allow the green beans to steam for about 4 minutes
  • Remove lid and reduce flame to medium
  • Add the olive oil and sauté for 1 minute
  • Add the balsamic vinegar and continue to sauté
  • Once the green beans have reached their desired doneness, sprinkle the slivered almonds on top
  • Remove from heat and serve

3) Baked Cinnamon Apples

Baked Cinnamon Apples

This is an old-fashioned dessert recipe that people of all ages will enjoy. This is a quick anti-inflammatory recipe that you can even make ahead of time and reheat.

Ingredients:

  • 5 Cups of skinned, sliced apples, any variety
  • 2 Teaspoons of ground cinnamon
  • 1 Teaspoon of ground ginger
  • 1 Teaspoon vanilla extract
  • 2 Teaspoons of lemon juice
  • 1 Cup of rolled oats
  • 1 Tablespoon of raw, organic honey
  • ½ Cup of almond flour
  • 1 Cup of real butter (or vegan butter)

Instructions:

  • Preheat the oven to 375 degrees
  • In a large bowl, combine the apple slices, vanilla, lemon juice, and one teaspoon of the cinnamon until well mixed.
  • Place apple mixture in a 9X9 baking dish
  • In a separate bowl, mix the oats, almond flour, the remaining teaspoon of cinnamon and honey
  • Sprinkle the oat mixture on top of the apples
  • Cut the butter into pea sized drips and place evenly over the apples
  • Bake for 35 minutes or until the topping is golden and the apple mixture is bubbly.

4) Curried Sweet Potatoes with Walnuts

Curried Sweet Potatoes with Walnuts

If you have been looking for some different vegetarian anti-inflammatory recipes, you will love this one. Sweet potatoes, cranberries, and honeyed walnuts make a taste sensation you will want to make over and over again.

Ingredients:

  • 2 Large sweet potatoes sliced into ¼ inch round pieces
  • 3 Tablespoons of melted coconut oil
  • 1 Teaspoon of red curry paste
  • ¾ teaspoon of curry powder
  • ½ Teaspoon of cumin
  • ½ Teaspoon crushed red pepper flakes
  • ½ Cup raw walnuts
  • 2 Tablespoons raw organic honey (plus a bit more for drizzling)
  • ½ Cup of dried cranberries
  • 3 ounces of blue cheese crumbles
  • Fresh sage leaves as garnish (optional)
  • Salt and pepper to taste

Instructions:

  • Preheat the oven to 400 degrees
  • Line a baking sheet with parchment paper
  • In a small bowl, whisk the coconut oil, curry paste, curry powder, ginger, cumin, red pepper, salt and pepper until smooth
  • Place the potato slices on the parchment paper and drizzle the curry mixture on top
  • Rub the mixture into the both sides of the slices, then layer them so they don’t overlap
  • Bake for 20 minutes then remove pan from the oven and flip. Bake another 20 minutes
  • Remove from oven and wait at least 5 minutes before adding the topping
  • While the potatoes are baking, add the walnuts to a small baking dish and toss with the honey
  • Bake for 15 minutes or until the walnuts are lightly golden
  • Remove from the oven and spoon onto a parchment lined plate in a single layer
  • Allow the walnuts to cool for 5 minutes before tossing with the cranberries
  • Place a dab of the walnut mixture and cranberries on each potato slice, then crumble the blue cheese on top.
  • Garnish with one sage leaf, if desired, and/or drizzle with a bit more honey

5) Butternut Squash Stuffing

Butternut Squash Stuffing

If you are making the traditional turkey for the holidays but don’t want to use a bread-based stuffing, try this easy anti-inflammatory recipe for a change that will wow your guests.

Ingredients:

  • 4 Cups unsalted chicken stock
  • 2 Cups uncooked farro
  • 2 Tablespoon of olive oil
  • 2 Cups of diced peeled butternut squash
  • 1 Cup of chopped red onion
  • 1 Cup of thinly sliced carrots
  • ¾ Cup of thinly sliced celery
  • ¾ Cup of toasted almonds, coarsely chopped
  • ¾ Cup chopped fresh parsley
  • 1 Tablespoon of fresh thyme leaves (or dried if you don’t have fresh ones)
  • 1 Tablespoon minced fresh sage (or dried)
  • 1.25 Teaspoons of salt
  • ½ teaspoon of black pepper

Instructions:

  • In a large saucepan, bring the stock and farro to a boil. Reduce heat and simmer for 25 minutes
  • Drain over a bowl, reserving the cooking liquid
  • Using a large nonstick skillet, add the oil and swirl to coat. Turn on flame to medium high, then add the squash, carrot, onion, and celery. Sauté for 5 minutes
  • Stir in ¼ cup of the reserved cooking liquid from the farro and reduce heat to low
  • Cover the pan, then cook for about 7 minutes
  • Stir in the squash mixture into the farro, then stir in the almonds and other ingredients
  • Spoon into an 11X7 glass or ceramic baking dish and cover
  • Keep warm until ready to serve and stir in the additional reserved cooking liquid just before serving

6) Sarsaparilla Soaked Ham

Sarsaparilla Soaked Ham

If you are very tired of the usual turkey and fish isn’t your favorite, try this unusual dish that will have everyone asking for your recipe.

Ingredients:

  • 1 12-pound cured ham
  • 1 Cup of pineapple juice (fresh is best but if you use canned, be sure it has no added sugar)
  • 3 Tablespoons of sarsaparilla
  • 1 Cup of water

Instructions:

  • Preheat the oven to 325 degrees
  • Score the skin and fat of the ham in a diamond pattern
  • In a small saucepan, mix the pineapple juice, sarsaparilla and water
  • Over medium high heat, stir until mixture comes to a light boil
  • Place the ham in a shallow roasting pan and baste with the pineapple mixture
  • Bake the ham until the internal temperature is 140 degrees, which is about 3 to 3.5 hours
  • Baste with the pineapple mixture every 30 minutes
  • Pour remaining pineapple mixture over ham before serving

7) Santa’s Red Hat Smoothie

Santa’s Red Hat Smoothie

This has to be one of the best tasting smoothies ever and it’s super anti-inflammatory since it uses beets and cherries! Bring this one out before dinner or as an after-dinner treat. This recipe serves only two so be sure to double or triple this recipe as needed for guests.

Ingredients:

  • ½ Cup of roasted, chopped beet root
  • 1 Cup of frozen cherries
  • ½ Cup cacao powder
  • ½ Cup of coconut cream
  • 1 Cup of chilled water
  • 1 Cup of ice
  • 8 Medjool dates, pitted
  • ½ Teaspoon vanilla extract
  • 1 Tablespoon of maple syrup (optional)
  • A Pinch of salt

Instructions:

  • Put all ingredients in your blender in the order given
  • Process on high until smooth and creamy
  • Divide into two glasses and place two pitted cherries on top as garnish, if desired

We hope you enjoyed these anti-inflammatory holiday recipes. Please feel free to share these recipes with friends and family.

Author: Dr. Brent Wells

Dr. Brent Wells has been a trusted chiropractor since moving his family from Oregon to Alaska back in 1998 and founded Better Health Chiropractic & Physical Rehab – B.S. from Univ. of Nevada, Doctorate from Western States Chiropractic College, volunteer for Reflex Sympathetic Dystrophy Foundation, and member of the American Chiropractic Association. As a chiropractor his focus is on family, including his 3 children and wife of 20+ years, his clinics, and ongoing education.

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