5 Anti-Inflammatory Sauces Recipes

5 Anti-Inflammatory Sauces Recipes

5 Anti-Inflammatory Sauces Recipes


It's a truth universally acknowledged in wellness circles that chronic inflammation is responsible for almost all that ails us. It can be triggered by illness, certain foods, polluted air, and environmental toxins—making it seem all but impossible to avoid in modern life. The remedy (or at least one of them) is to consume as many anti-inflammatory foods as possible (drinks, too!). Basically, anywhere you can tuck a few anti-inflammatory ingredients into a meal, you should.

An easy way to punch up the inflammation-fighting powers of your meals? Cover them in anti-inflammatory sauces. They're an easy way to add benefits to any and everything you eat—including a concentrated serving of herbs and vegetables—all while enriching the flavor profile of whatever it is you're noshing on.

Fortunately for those with easily bored palates, there are hundreds to thousands of anti-inflammatory ingredients on this earth. Some of the most flavorful happen to be not only the most beneficial but also the easiest to source from your own pantry shelves, too. Below, find five anti-inflammatory sauces that rely upon accessible (and tasty!) ingredients to work their healing magic.

#1 Anti-inflammatory warm salad recipe

To create this warm salad recipe, Kass roasts broccoli, cauliflower, Brussels sprouts, carrots, parsley, and shallots. "Roasting is one of the best ways to prepare vegetables. It brings out so much flavor, and it's super simple. You just throw them on a sheet tray and throw them in the oven,".
Anti-Inflammatory Warm Salad - Prosper Diet Program

The vegetables are filled with vitamins and minerals, but this warm salad recipe is anti-inflammatory because of the dressing. In addition to turmeric, the dressing includes a dose of fresh ginger. "Ginger also has wonderful anti-inflammatory properties," he says.

What you're left with is a quick, flavorful meal that provides all the benefits. And don't worry—there's more than enough for leftovers. 

- Broccoli
- Cauliflower
- Brussels sprouts
- Carrots
- Parsley
- Shallots

- Olive oil
- Dijon mustard
- Lemon juice
- Garlic
- Ginger
- Turmeric

  1. Toss the vegetables in your oil of choice, and add salt and pepper to taste.
  2. Roast at 350°F for 10 to 20 minutes.
  3. While waiting, blend the dressing ingredients together.
  4. Plate your vegetables, drizzle the dressing on your salad, and serve.

#2 Yemenite Green Hot Sauce (ZHUG)

Feel free to use whatever fresh chile you can find, but remember that this sauce from Yemen, known as zhug, is supposed to pack some heat. You can use this sauce with sandwiches, over-grilled meats, or as a topping for veggies.
ZHUG - Prosper Diet Program

- 2 Cardamom pods
- 1 teaspoon black peppercorns
- 1 teaspoon coriander seeds
- ½ teaspoon cumin seeds
- 4 serrano chiles, finely chopped
- 2 garlic cloves, chopped
- Kosher salt
- 1 cup very finely chopped parsley
- ¾ cup very finely chopped cilantro
- ⅔ cup extra-virgin olive oil
- 4 teaspoons fresh lemon juice

  1. Remove cardamom seeds from pods; discard pods. Toast cardamom seeds, peppercorns, coriander seeds, and cumin seeds in a dry small skillet over medium-high heat, swirling often, until fragrant, about 2 minutes. Transfer to a spice mill or mortar and pestle and let cool; finely grind.
  2. Place chiles and garlic on a cutting board and sprinkle with a large pinch of salt and smash into a paste with the side of a chef’s knife. (Or use that mortar and pestle here too.)
  3. Transfer chile paste to a small bowl and work in the spice mixture, parsley, cilantro, and oil; season with salt. Let sit 10 minutes for flavors to marry. Stir in lemon juice
  4. Do Ahead: Sauce (without lemon juice) can be made 1 day ahead. Cover and chill. Let come to room temperature before stirring in lemon juice.

#3 2-minute Spinach Pesto

If you're looking to eat more plants in the new year (and beyond), you might assume that entails eating vegetables 24/7. But there are other delicious ways to meet your plant quota without sweating over a hot stove or turning on the oven. "Pesto is one of my all-time favorite plant-loving secrets," a healthy food blogger.

Pesto's versatility is one reason why Moody likes to make a big batch of it at the beginning of the week. It's also a delicious way to up your plant-based food intake. "I make my pesto with leafy greens and a big handful of raw nuts or seeds,"

Spinach pesto - Prosper Diet Program

Since the pesto recipe is made with leafy greens, it means you're adding more fiber to your meal with each spoonful of the herby green sauce. It also gives your meal more protein, since all nuts and seeds are high in the nutrient.

While traditional pesto is typically made with fresh basil and pine nuts, Moody likes to experiment with different types of nuts, seeds, and herbs when making her sauce and encourages others to do the same. But regardless of her in-the-moment tweaks, she's always consistent with using leafy greens as a base along with olive oil, which is rich in healthy fats. "I also like to add a touch of honey," Moody says, as a fun, wildcard ingredient to try.

- 2 cups packed spinach
- 1 cup raw pecans (or other nut/seed of your choice)
- 2 sprigs rosemary leaves
- 3 cloves garlic, peeled
- 1 Tbsp honey
- Juice of 1 lemon
- 1/4 tsp fine grain sea salt
- Generous pinch of freshly ground black pepper
- 1/4 to 1/2 cup extra-virgin olive oil

  1. In a large skillet over medium heat, gently toast the pecans until fragrant and golden, about two to three minutes. Add the pecans to a food processor with spinach, rosemary, garlic, honey, lemon, salt, and black pepper. ⁣
  2. ⁣Process until smooth, then drizzle in the olive oil, starting with one-fourth cup, and process until smooth and desired thickness. Serve as a dip with your favorite crudites. Store in the fridge for four to five days. Enjoy!

#4 Spanish Romesco Sauce

"Vinegar or acid of any sort, such as citrus, is a great way to add some bitter or sour notes that play with flavors on your tongue," Chef Rae says. He especially loves this sauce on veggies (raw or roasted) and proteins. "I tend to make it a little more vinegar-based, just out of preference,"
Spanish Romesco sauce - Prosper Diet Program


- 2 red bell peppers (charred)
- 2 garlic cloves (minced)
- 1 tsp smoked paprika
- 1 tsp cayenne
- 1/4 cup tomato paste
- 1 cup blanched almonds
- 4 Tbsp of sherry vinegar
- 3 Tbsp of olive oil
- 1/2 bunch parsley

  1. Add all the ingredients into a mixer and pulse until the consistency is a purée. You still want to see bits of almonds.

#5 Fermented Garlic Honey

over drizzling this simple sauce on veggies to add sweetness. "Be aware that the fresher the garlic and the purer the honey, the better the ferment and taste,"

Garlic honey - Prosper Diet Program

- Garlic cloves
- Honey

  1. Add the garlic cloves to a clean sterile jar and add enough honey to the jar to cover the cloves. Let this sit and ferment for a few weeks, periodically releasing the gases from the jar to let the fermentation process continue.
  2. Once the honey has thinned out you can start using it as a drizzle on veggies, protein, or mixed into a sauce for grains. 

If you really looking for something simple and better to lose weight faster — Smoothie Diet or Fat Belly Tonic or more fitness guide

Continue Reading —  Top 10 Vitamins and Minerals for Over 50 

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