Buzz
Photo: Fred HardyThe holiday season is all about enjoying delicious food. For many, comfort foods like mashed potatoes, macaroni and cheese, and casseroles are top picks. While these dishes have their place in a balanced diet, you may also be looking for anti-inflammatory options that are rich in nutrients to complement them. Unsure where to begin? Keep reading to discover our favorite anti-inflammatory holiday recipes and find out what makes them great for inflammation, according to a dietitian.
1. Butternut Squash Fries
Yumna JawadFor a fast and healthy anti-inflammatory appetizer, prepare a batch of butternut squash fries. This simple recipe takes just 10 minutes to prepare and can easily be made in larger quantities. As Kristen Lorenz, a registered dietitian, explains, "Butternut squash is an excellent source of beta-carotene and antioxidants." In the body, beta-carotene converts into vitamin A, which strengthens immunity and helps reduce inflammation. It also combats free radicals (harmful molecules), further lowering inflammation and protecting your cells.
2. Charred Poblano, Avocado, and Pepita Dip
Greg Dupree, Prop Stylist: Julia Bayless , Food Stylist: Emily Nabors HallThanks to the combination of avocado and poblano chiles, this flavorful dip is rich in anti-inflammatory benefits. As Lorenz explains, "Avocado is packed with anti-inflammatory monounsaturated fats and antioxidants, including lutein." Poblano chiles, on the other hand, are loaded with capsaicin, a compound that helps reduce inflammation while delivering the signature spicy heat of these peppers. To boost the anti-inflammatory effects even further, pair this dip with fresh, crunchy vegetables like bell peppers, carrots, and broccoli florets.
3. Make-Ahead Holiday Salad
Greg DuPreeIf you're searching for an anti-inflammatory dish to impress a crowd this holiday, consider this make-ahead salad. It features kale and pomegranate seeds, both rich in vitamin C and polyphenols, powerful antioxidants that help fight inflammation, according to Lorenz. She adds, "Kale is also one of the best sources of vitamin K, which is known to regulate inflammation responses in the body." Additionally, Brussels sprouts contribute to fighting inflammation due to their high vitamin C content.
4. Crispy Falafel Bites With Tzatziki
Fred HardyThese crispy falafel bites are full of fiber, an essential nutrient for combating inflammation by promoting the growth of beneficial gut bacteria that regulate inflammation. The tzatziki, made with gut-friendly Greek yogurt and nutrient-packed garlic, is also anti-inflammatory. Lorenz explains, "Garlic boosts antioxidant defenses and reduces oxidative damage that could exacerbate inflammation." It also contains sulfur compounds like allicin, which can slow down the inflammatory processes in the body.
5. Roasted Maple-Spiced Nuts
Food Stylist: Greg DuPree; Prop Stylist: Emily Nabors Hall; Styling Assistant: Julia BaylessA balanced mix of sweet, savory, and spicy, these maple-spiced nuts will be a crowd favorite this holiday season. Combining the goodness of nuts and cinnamon, both of which are known for their anti-inflammatory benefits, this recipe not only tastes great but also promotes health. The nuts, packed with monounsaturated fats, copper, and manganese, help reduce inflammation, according to Lorenz. Meanwhile, cinnamon’s anti-inflammatory and antioxidant properties add to the recipe’s inflammation-fighting power.
6. Dark Chocolate Coconut Tartlets
Jennifer CauseyThese charming tartlets are the perfect addition to your holiday menu, offering a tasty way to combat inflammation. 'The tartlets combine rich dark chocolate, packed with flavonoids known for their anti-inflammatory properties, and coconut, which contains medium-chain triglycerides (MCTs),' Lorenz explains. MCTs play a key role in supporting gut health and enhancing the immune system, both of which are essential for regulating inflammation.
