Discover 5 anti-inflammatory dinners very easy to prepare. They are ideas for a healthy and delicious dinner with which to regulate weight and gain health.
Most diseases originate from a process of chronic inflammation, which arises from a poor diet and a sedentary lifestyle. More and more people are deciding to bet on a diet that avoids and prevents these inflammatory processes. To take this diet it is essential:
- Know the bases of the anti-inflammatory diet.
- Recognize inflammatory and pro-inflammatory foods.
- Plan the shift to an anti-inflammatory diet.
- Know menus and ideal recipes of anti-inflammatory diet.
If you want to know more about the anti-inflammatory diet, you may be interested in the course Anti-inflammatory diet to live longer and better of the Body mind school.
5 RECIPES FOR ANTI-INFLAMMATORY DINNERS
Here are 5 anti-inflammatory recipes for dinner: they are easy to prepare… and delicious!
WARM SALAD WITH PINE NUTS, TOMATO AND BASIL
Ingredients for 4 people:
- 400 g of tender shoot mixture
- 8 pear tomatoes
- 1 garlic clove
- 4 sprigs of basil
- 2 tablespoons balsamic vinegar
- 1 red onion
- 20 g peeled pine nuts
- extra virgin olive oil
- pepper
- salt
Preparation:
- Preheat oven to 140 ºC. Wash and dry the basil; Peel the garlic. Crush basil and garlic along with a 1 dl of oil. 2.
- Wash the tomatoes, dry them and cut them in half lengthwise. Place them on the oven plate, brush them with basil oil, salt them and sprinkle them with a few drops of vinegar. Add the pine nuts and bake for about 1 hour.
- Peel the onion and cut it into feathers. Clean salad sprouts, wash them and drain them.
- Align them with the rest of the vinegar, oil and salt, and stir so that they are impregnated everywhere. Add the pine nuts and onion, and mix well.
- Place 4 pastry rings on as many dishes and fill them with the previous mixture. Arrange the tomatoes on top, remove the rings carefully and serve the salad right away.
ZUCCHINI SPAGHETTI AND MUSHROOMS SAUTÉED WITH SCRAMBLED TOFU AND CASHEWS
Ingredients for 4 people:
- 400 g shiitakes (or other mushrooms)
- 2 zucchinis
- 1 red onion
- 1 garlic clove
- A handful of cashews
- 6-7 chive stalks
- 4 tablespoons olive oil
- pepper and salt
For the scrambled tofu:
- 250 g firm tofu
- 1 tablespoon tamari
- 1⁄2 teaspoon smoked paprika
- 1 tablespoon nutritional yeast
- 1 tablespoon turmeric
- 2 tablespoons olive oil
- Sea salt or kala namak salt
Preparation:
- Take the tofu out of the package and wrap it in a rag or kitchen paper, put a weight (for example, a cutting board) on top and let dry thoroughly.
- Meanwhile, wash the zucchini, remove them and cut them into spirals with a spiralizer, or into thin, elongated strips with the help of a mandolin or peeler.
- Blanch zucchini coils in boiling salted water for 2 minutes. Drain them and quickly immerse them in a bowl with very cold water. Drain them again and set aside.
- Peel the onion, cut it into strips and sauté them in a large skillet with 2 tablespoons of olive oil for about 8-10 minutes, over low heat. Add the spirals of zucchini, salt and pepper and sauté for a few moments. Add half of the chopped chives.
FENNEL AND ZUCCHINI CREAM WITH VEGETABLE CHIPS
Ingredients for 4 people:
- 2 large zucchinis
- 1 fennel bulb
- 1 leek
- 1 potato
- 1 liter of water or vegetable broth
- extra virgin olive oil
- nutmeg, pepper and salt
For chips:
- 2 carrots
- 1 beetroot
- 1⁄2 cassava
- 1⁄2 zucchini
- soft olive oil
- aromatic herbs or spices
- One of fresh rosemary or the same leaves of the fennel bulb to decorate
Preparation:
- If you’re going to make the chips at home, you’ll need to prepare them in advance. You just need to cut the vegetables into very thin slices (2-3 mm), preferably with a mandolin or a vegetable peeler, put them in a large bowl and add olive oil and the spices or aromatic herbs with which you want to season them (for example, curry, dill, paprika, garlic powder, turmeric, cumin, rosemary, thyme …). Mix them well so that they impregnate. Then you dehydrate them in the dehydrator or, if you do not have one, in the same oven: you put it at a temperature of 100-150oC and bake between 30 and 90 minutes, depending on the vegetable. You will have to open the oven from time to time to let the steam out or leave the door ajar and place a wooden spoon through to prevent it from closing.
- At the time of making the cream, wash the zucchini well and cut them into pieces. If you want, you can also peel them. Clean the fennel by removing the hardest base and cut it into strips. Peel the potato.
- Heat a little oil in a large saucepan and sauté the leek over low heat, until transparent. Stir often with a wooden spoon so that it does not burn.
- Add the zucchini, fennel and potato, let lightly poach with the lid for a couple of minutes and cover with water or vegetable broth. Salt and pepper to taste and cook for about 20 minutes, until the vegetables are tender and the potato is done.
- Remove the preparation of leek, fennel, zucchini and potato from the heat, crush it and correct salt and pepper. Add a little nutmeg, spread the vegetable chips on top and decorate with rosemary or fennel leaves.
BUCKWHEAT TIMBAL, PEAS AND TOMATO WITH SPROUTS
Ingredients for 4 people:
- 400 g buckwheat
- 800 ml water
- 2 large carrots
- 1 large very ripe tomato
- 200 g peas
- 15 g radish sprouts
- turmeric
- oregano
- paprika
- extra virgin olive oil
- pepper
- salt
Preparation:
- Cook the buckwheat and let it cool.
- Peel a carrot and cut it into small cubes. Put a skillet on the fire with a little olive oil and cook the carrot with the pan covered. After about 15 minutes, or when tender, remove and reserve. Repeat the process with the chopped tomato.
- Cook peas in salted water for 7 minutes. Reserve 100 g of peas to decorate sautéed in a pan with a little olive oil and seasoned.
- Divide buckwheat into three equal parts. Crush one part with the tomato, another with the carrot and the last part with 100 g peas. Add a splash of oil and pepper to all of them.
- Season as follows: carrot puree with a little turmeric; tomato with paprika; and peas with oregano. Integrate well the spices and reserve.
- With the help of a stainless-steel ring, on a plate, arrange a first layer of the pea mixture, a second of the carrot and the third of the tomato. Remove the hoop. Garnish with reserved sautéed peas and sprouts.
AVOCADO, ZUCCHINI AND CHICKPEA HUMMUS SERVED WITH CRUDITÉS
Ingredients for 6-8 servings:
- 2 zucchinis, chopped
- 8 or 9 tablespoons tahini (preferably raw sesame)
- 1-2 avocados
- 250 g chickpeas
- 2 tablespoons nutritional yeast
- 1 lemon, its juice
- 2 cloves garlic sea salt (to taste)
- water and olive oil if needed
Preparation:
- Mix all the ingredients in a blender, until you get a texture that is homogeneous. If it is too thick, you can add a little water and olive oil, until you get the desired texture.
- Serve this hummus with sticks or sticks, which you can prepare with celery, carrot, cucumber or red pepper. He also does very well with endives.
