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Anti-Inflammatory Recipes – Get FREE Guide

Anti-inflammatory recipes help you practice daily meal prep and healthy eating habits, that pay off in your long run toward longevity. Below are  recipe links from this blog to inspire your year, no matter what season you’re in. To your anti-inflammatory life! 🎉

anti-inflammatory recipes.

Because an anti-inflammatory diet helps protect against inflammation in the body (skin, joints, teeth, vital organs) that are health warning signs.

And preventing inflammation flare-ups help protect against and prevent chronic diseases, such as cardiovascular diseases that are still among the highest causes of mortality.

Chronic inflammation is linked to tell-tale body signs that can also lead toward certain cancers and cognitive decline.

And type 2 diabetes (or lifestyle diabetes) is the one of the fastest growing diseases on our planet. No matter what genes you were bestowed, anti-inflammatory habits help fight against what’s stacked up against you in the  environment that you don’t have control over.

You can read about my inflammatory journey signs and preventative anti-inflammatory lifestyle ways that dodged flareups.

Anti-inflammatory foods were and are a leading source of prevention, where anti-inflammatory spices are a big deal. Adding more spice in your life and to your diet helps support better health and longevity.

And sticking to an anti-inflammatory diet is also a remedy from following Diet Culture of some kind. It’s a long-term healthy eating strategy.

Where whole and minimally processed healthy food and ingredients in meals and bakes you eat are at the core of anti-inflammatory foods and your health eating. Anti-inflammatory foods are real (nutritious) foods that the body recognizes as healthy

And this includes plant-based foods, so eating plant-forward helps the body. And foods on a Mediterranean diet, which is a type of anti-inflammatory diet that includes healthy proteins and healthy fats, such as wild fishes and olive oil.

👉 To learn more, grab my FREE Anti-Inflammatory Diet Food Guide with printable food lists to help you make more healthy decisions for grocery food shopping. And get insights about an anti-inflammatory diet in the free guide.

And here on these pages of Anti-Inflammatory Lifestyle (Winter/Spring edition), you’ll discover simple and easy recipes you can make weekly. And get inspiration about anti-inflammatory living and seasonal foods you can lean into (that are more abundant and coins per ounce). To turn the pages forward/backward, click on the arrows at the lower corners of the pages. ↪

Turmeric Soup

Mushy Peas

Healthy Chicken Salad

Salmon Salad (No-Mayonnaise)

Radish Salad

Sourdough Bagel

Healthy Mayonnaise  (Egg yolks)

One of my favorite meals is weekend brunch. 😊 You can make your own no-butter bearnaise for a lower-calorie and anti-inflammatory-infused olive oil brunch sauce to pair with delicious savory meals like Eggs Benedict (with French bistro vibes🍽️). You can make this recipe and other healthy-conscious (but always tasty) waffle iron recipes.

And low-sugar desserts where the sweet tooth list is growing (variety is the spice of life! 🍥)

🍴You can also get more anti-inflammatory recipes and food ideas for the table from the Summer/Autumn anti-inflammatory food recipes. 🥄 That for some may be the season you’re celebrating and living out (literally or figuratively!).

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Butter vs Oil – Which to Use in Moist Cake

Butter vs oil is a question I have in many sweet bakes. And maybe you too?

…And so I tested this fun debate in a cake (cupcake 🧁), which is a great application way to test in case you’re curious.

That I am.

…Plus I LOVE cake!

First off, it’s not difficult to make basic moist cake with 4 ingredients you may already have on hand in your refrigerator and pantry: flour, egg, milk, and a fat (…plus you want to add a rising agent and sweetner).

…Ah, but which fat to use?

My difference between butter and oil cake notes are below…

Btw, can you guess which is which?

…The muffin or cupcake (depending on your perspective) on the left is baked with butter, and the one on the right is baked with canola oil.

But that could have been any type of edible cooking oil, like healthy light olive oil. And it includes coconut oil (one of my fave oils to bake with).

Depending on what final effect you want to have on your cake, you will want to ask yourself and consider: should I use butter or oil?

Some things I tested with both were: taste (of course! 😋), size, and texture.

But all things are not created equal because butter has water.

Oil does not…. remember, the old comparison of oil and water don’t mix (as they’re opposites).

Because of this fact, butter will need less liquid in the final cake batter. Plus more flour for the butter batter to get a similar texture batter to the oil batter before baking.

For moist cake texture modification (for 1/4 cup butter or oil), you can use:

3/4 cup gluten/all purpose flour with butter (or 1 cup for oil)

3/4 cup milk of choice with butter (or 1/2 cup for oil)

And so… you can see a slight butter vs oil variation changes a recipe.

Where you have your choice of fat.

If you have both available, choose wisely!

…It’s a matter of preference (or what you have in your kitchen).

And if you can’t remember which to use, use the path of least resistance (aka easy) as your guide… that’s what I do!

Think of store-bought box cakes as a model in this case…

Most the box cake ingredients list adding (your) oil on the back of the box.

It yields a more consistent cake.

It’s also easier overall as most people have an oil bottle handy and ready to go, that’s sitting at room temperature in a cabinet.

Unlike butter, that needs to be creamed for a cake batter, but only when conditions are favorable.

Butter needs to be softened, which means it needs to be out at or warmed slightly in some way to room temperature.

…So the baker has to remember to bring out butter of the refrigerator in time (as an extra prep step). You can do this if you have a pep in your step!

…And that’s a BIG difference of butter vs oil that can delay a cake being made and baked. 😊

I know it would be for me as I don’t usually think to take out the butter and eggs in advance.

…And I bake a lot! So oil is more practical for that reason alone.

And for a taller final cake, oil turned out better in my simple test.

But before you determine oil as the winner for moist cake!… see the notes below (because you could change your mind 💭).

Size – Butter vs oil

For size, there’s a HUGE difference. The cupcake on the right is oil and the muffin looking one on the left is made from a batter with butter. They came from the same baking pan out of the oven (and only the slight modifications above).

butter vs oil cake size

Taste – Butter vs oil

Butter vs oil don’t make a big taste difference in a cake if you use a mild tasting oil.

In cookies, pastries, and other sweet bakes, butter vs. oil can and will make a big taste (and other) difference.

But for cake…  if you have both butter and oil on hand, think easy cupcake or easy cake! 🎂

Texture – Butter vs oil

So then, the other important question is about texture. You would think since an oil cake is taller, it would have a nicer texture.

And before it goes in the oven, the batter I made looks slightly different. The butter one on the left has more of the pretty “ribbon effect.” The oil one on the right reminds me of sourdough starter 😁

But out of the oven is what matters… AND surprise!

butter vs oil texture

The cakes look similar, but the butter one on the left is slightly better with more of a pronounced crumb if that is important to you.

And as you saw above, the exterior (before you slice into) will look about the same except for height difference.

So if you want a homemade traditional cake, use butter. And for a southern cake, use butter 🧈

But for an easier, sky-high taller cake, use oil.

Modern, easy cakes = oil.

So there you have it!… butter vs oil in a cake.

I pick oil almost ever time, but there’s one other point to consider in my low-sugar baking world…

It you want to use a sweetener that’s not granulated or brown sugar, such as honey (that also I tested for this butter vs oil cake test)… butter and honey are a sweet pairing.

They go hand-in-hand in taste.

And if you’re using coconut milk (vs other milks) like I like to use, it goes well with oil in cakes.

Regular milks will be better with butter. They are slight preferences but the more you bake from scratch, the more you recognize them.

Happy baking! 🎉

butter vs oil cake size
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Easy Cake - Butter vs Oil

You can decide which to use in this easy cake you can make into a loaf, round, or cupcakes
Author Brandy @ Healthy Happy Life Secrets

Ingredients

  • 1/4 cup neutral oil or butter
  • 3/4 cup milk for oil (or 1/2 cup milk for butter)
  • 1 cup all purpose flour for oil (or 3/4 cup flour with butter)
  • 1 egg
  • 1/4 cup milk
  • 1/2 tsp baking soda
  • 1/3 tsp salt
  • 1/2 tsp lemon juice or vinegar

Instructions

  • Combine wet and dry ingredients in one bowl.
  • Bake at 350°F/180°C for 20-25 minutes (or until a toothpick comes out clean).
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Ricotta Dessert (No-Bake) – Semi Freddo

Ricotta dessert with meringues, that’s a (no-bake) frozen semi freddo dessert I can eat any day. Especially hot summer days!

And if you like the 2xx protein (ricotta and egg whites) combo, you’ll love this low-sugar healthy dessert.

ricotta dessert that's frozen into a semi freddo.

I added a lemon custard because that’s the fruit tasty season we’re in. And some toasty coconut vibes that pairs well. It’s light. And it looks light.

The lemony color and egg white color is so pretty.

Btw, lemons are citrus and are actually a winter fruit. 🍋

But they are enjoyed in desserts in summery, so you can enjoy lemons year round like you can bananas.

And if none are at hand, this would be delicious with simply raw honey or a vanilla extract. Or your blue or red berries. You decide!

And you can make this dessert so easy, and as easy as you can put together food layers in a breakfast parfait.

Here, with a dollop of smooth ricotta and pillowy light egg whites combined, you’ve got a summery low-fat dessert to enjoy!

And when you freeze your dessert, then you can a delightful frozen (semi freddo) dessert good for balmy hot days when you want to peel off layers and jump in the water. 

I first heard about the half cold dessert when I was consulting with an Italian restaurant in Capitol Hill where the food was freshly prepared daily by a Tuscan chef.

And I had seen half spoon decorative (and tasty) smears on dessert plates… in lieu of ice cream. The semi freddo held up better (after all it’s half cold!) and didn’t slide off of a plate like ice cream does, when the melty temperature hits.

But if you’re not near authentic Italian eats, then making this frozen dessert can become your new home gelato flavor wheel of choice.

This is a gelato wheel I saw out and about..

And using a wheel as inspiration, the best part of this ricotta semi freddo recipe is you don’t need an ice cream machine or special gelato maker to make this semi freddo ricotta dessert! You just need a freezer and some basic kitchen tools.

Gotta love that this is one freddo you don’t need to be ‘fraidy of!

Also check out these lighter (great for summer!) desserts, that are restaurant delicious!

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Ricotta Dessert - Semi Freddo (Low-Sugar)

This is a delightful healthy protein dessert.
Course Breakfast
Cuisine American, Italian
Author Brandy @ Healthy Happy Life Secrets

Equipment

  • mixer

Ingredients

  • 2 egg whites
  • 2 Tbsp ricotta
  • curd or sweet (honey) drizzle

Instructions

  • Beat the egg whites on a mixer into a fluffy meringue about 3-4 minutes on medium-high setting. This is a low-sugar recipe so there is no sugar add to the egg whites (if you choose). You won't get peaks but you will get a fluffy meringue cloud that will work well in this meringue dessert.
  • Add ricotta by hand and combine fully. Add to a freezer safe bowl or glass.
  • Freeze for at least 30 minutes and then add curd if adding. Freeze again for a cold elevated dessert experience or enjoy!
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Peach Cottage Cheese Smoothie

Peach smoothie is one that is delicious and creamy. And full of protein.

peach smoothie with cottage cheese.

Plus peaches and cottage cheese are delicious (and one of my favorite combos). With a honey swirl like this, it’s something you can be mesmerized with and sip on to quench your thirst.

Because peaches are about 90% water, and a close second to watermelon.

Both fruit flavors taste good in coffee if flavored coffee is your vibe. And cold brew coffee makes for a refreshing drink.

…Just sayin’!

If that’s your vibe, give watermelon coffee a try, and healthy peach drink ideas. 

You can also try these healthy beverages.

peach cottage cheese smoothie.

And for another creamy tasting profile for this peach cottage cheese smoothie, add peanut butter and milk. Or a ripe avocado for more healthy fat food ingredients that support anti-inflammation and helps lower cholesterol.

Oh, and if you want the peaches and cream look, then an added banana makes for an elevated experience (and another good look!).

…You gotta love smoothies for all the refreshing healthy ingredients variety options, that you can put together this week.

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Peach Smoothie

Course Breakfast, pancakes
Cuisine American
Author Brandy @ Healthy Happy Life Secrets

Ingredients

  • 1/2 cup peaches (canned or fresh)
  • 1/4 cup cottage cheese
  • 1 tsp raw honey (optional)
  • 1/2 medium banana (optional)

Instructions

  • Blend cottage cheese to make chunks smalelr.
  • Add remaining ingredients. If using fresh peaches, cook to soften or freeze and bring out next day for a softer/mushy peach for smoothie. If using canned peaches, strain peaches from liquid in can.
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Ricotta Cheese Cake – 2 Protein Ingredients and Low-Sugar

Ricotta cheese cake is a protein dense dessert that is delicious with curd in a bowl, plus egg protein. So that’s 2xx protein. Then bake, twice (also 2x) with steps below for an elevated dessert taste experience.

ricotta cheesecake on a plate that's a healthy protein dessert that's low-sugar.

…Where this can also be a protein breakfast (or weekend brunch) dessert that’s healthy and fairly easy to make and simple to bake twice.

First, you make the curd in a small bowl (or you can even use a mug). You make the curd a few hours or day ahead.

You can make this with or without butter if you like. With fat or butter (for taste), you’ll want to add a plastic cover so it doesn’t form a fat layer at the top. For more step instruction on curd, you can see the inspired canele pastry muffin recipe. 🥮

You can make a curd in any flavor you like, such as vanilla and lemon are delicious pairings. And then added berries give another layer of healthy flavors. Let it rest in the fridge.

Then for the ricotta cheese cake, whisk or break up the egg, and add your preferred flavorings/extract and honey, if using. Add a little milk or not (if you want a denser cheesecake).

Mix with ricotta. Add to a baking vessel that can withstand hotter (broil) temperatures. This can be a heat-safe ceramic vessel or a springform pan. Usually the packaging on your tools indicate whether it’s meant for 500°F or higher temps.

Start by baking the ricotta cheese cake on the bottom rack at 350°Ff/180°C for about 15 minutes until cheesecake is set (or solid at the top).

And then step two in the oven: move the cheesecake to the top or near top oven rack (about 5-6 inches from the top of the oven). Close the oven door, and turn the broil setting on for 3-4 minutes until browning occurs.

Turn the oven off and let it cool down for 30 seconds or so.

Use your oven safe gear and pull the cheese cake out of the oven.

Let it cool on the oven counter top or a heat-safe plate, and remove after it’s cooled. You can also more quickly cool it in the refrigerator.

Plate and add curd.

ricotta cheese cake with curd drizzle on a plate.

Ready to make this? You won’t be disappointed…

Lemme know your thoughts below.

ricotta cheesecake on a plate.
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Ricotta Cheesecake with Curd

This is a soft and firm cheesecake that is baked twice.
Course Breakfast, Dessert
Cuisine American
Author Brandy @ Healthy Happy Life Secrets

Equipment

  • Broil-heat safe baking vessel

Ingredients

  • Ricotta cheese
  • Curd (milk, egg yolk, flavor and butter optional)
  • 2 tsp raw honey (optional)

Instructions

  • Combine ingredients and bake at 350°F/180°C for 15 minutes (or until set and cheesecake is solid at the top).
  • Set baking vessel on top rack (about 5-6 inches from the top of oven). Close oven door and turn on oven broil setting for 3-5 minutes watching the entire time until browned to desired. Tip: Broiling is heating that comes from the top of the oven that's about 525°F in a regular oven.
  • Turn broil setting off. Let cool for about a minute and pull the cheesecake out of the oven.
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Best Anti-Inflammatory Spices – I Can’t Live Without (And You Shouldn’t Either)

Anti-Inflammatory spices is something I can’t live without in modern living… they’re rainbow food-as-medicine. And nature’s supplements.

rainbow anti-inflammatory spices ready for a home blend.

They prevent conditions and in some cases, they natural Rx heal right away like medicine if you know what to take and when!

And they add cooking and baking flavor to dishes.

They’re also dirt cheap, comparatively. Even a $10 spice costs less than most medicines on insurance. They also don’t expire as soon as most pills.

You can tell it’s time to replace when the scent disappears if it had one to start with, because that’s a hint at its taste value and its healthiness… if that’s what you’re after.

Taste is subjective, but their effectiveness is not.

Anti-inflammatory spices aren’t good substitutes for fixing a health problem that needs medical attention.

But the right ones are often good for prevention, that doesn’t get talked about enough.

Sometimes you can dodge an infection bullet before it starts a war in the body. But once it grows, it’s too late for spices.

Where they would have been ideal to take, and are natural.

Spices don’t cause gut havoc.

They support restoring the body.

And that’s what Ayurvedic food-as-medicine is all about.

Plus, your body is your advocate as it knows what it needs.

It’s only downfall is it lacks communication.

Instead you have your senses to give you clues.

…And if you take a spice whiff and it smells good this season for you, then your body is telling you that’s good for you.

That’s obvious to us as we like what we like.

But it’s even more intuitive than that.

Your nose knows!

Being intuitive to supporting your good health, the body tells you what it is lacking by making it a preference to you. Remember, the body lacks communication skills, so it can’t straight up tell ya!

And that makes visiting spice stores and candle sections (that are also healing) all the more intriguing. I’ve been intrigued for decades.

Aromatherapy is good for wellness.

And with spices and herbs (the leaves) as aromatics in cooking, we’re off to a good start!

If we like how it smells, it’ll be even better when we get to taste what we’re making.

The taste buds will confirm that.

And we’re doing our body a world of anti-inflammatory good as most plant-based foods like spices and herbs have phytochemical, polyphenols. and antioxidants.

Which is why people all over the world use spices as medicine potions, and have been for centuries.

And this people, me, 😊 has spices in a third of her pantry… with food ingredients and tea filling the remaining space.

But I count teas sometimes as spice blends for baking. And if you look at each of your tea’s ingredients, you often find spice bits (like bits of plants from seeds, fruit, bark, or root). Chai is a great example. And you can use a tea bag to make no-bake dessert chai balls.

Others common ingredients include chicory and licorice roots. Or coriander and cumin seeds. And celery seed.

But teas make better answers for tea drinks or a cup of tea. Because the spice blends are often sweet and subtle.

Spices are usually as subtle, as they punch you in the face.

So you won’t find dill or cayenne often in a tea bag, because they’re not sweet. And mint tea is too subtle compared to fresh mint herb (leaves).

And if it’s too subtle, their culinary purpose is diminished. So if you’re taking turmeric or cayenne for (preventative) health reasons, look for fresh ones.

An exception is ginger. It plays well with sweet tastes like chocolate, so it’s good in a drink or gingerbread cookie (my preferred way 😋). .

Spices should come alive in scent on their own. Or in a spice blend (different than a tea with a blend of spices).

Today, out in markets you easily find spice blends like Five Spice (usually with cloves, star anise, Sichuan pepper, and fennel seeds, cinnamon) and garam masala (cumin, coriander, cardamom, cloves, cinnamon, and black pepper).

This is a short list of what I look for in spices for taste and food-as-medicine:

Capsaicin – found in some spices like paprika is the mild version of spices that have chili peppers like cayenne pepper. It’s especially noted as good for nerve damage.

Try a Cajun spice blend that has more than one kind of capsaicin spice like paprika and cayenne. Plus other healthy ingredients like black pepper, garlic, and onion. 5-in-1, gotta love that!

Cardamom – Baharat is a Lebanese 7-spice that brings me back to managing busy parties for some popular DC Lebanese restaurants. Often the blend has black pepper, paprika, nutmeg and the 5 C’s (cumin, coriander cinnamon, cloves, cardamom). Chai is another source.

Turmeric – curcumin is so good for inflammation and joint pain. I have found so many good uses. It gets better and better. And the turmeric taste is smoky good for savory dishes that makes up for its pitfall as a spice that stains clothing.

Cloves – eugenol is in an allspice with cloves. It’s more potent than in other spices like cinnamon. And that you can tell by the powerful smell and taste… making my point above as medicine is in the aroma strength. Cloves are noted as good for taming potential gum infections.

Ginger –gingerol is another punchy spice. Adding this to sweet tastes and drinks are easy ways to take in ginger. That the spice is known to be better at some things than whole ginger that can be too strong of a taste for some. And the spice is much easier to add than the awkward shaped ginger root.

Oregano – thymol is found in many spices like thyme and is part of the mint family, but oregano has powerful antioxidants. It goes great in Italian dishes and a low-sodium healthy soup like clam chowder.

You can also go French bistro vibe with a Provencal or French blend that usually has parsley, chives, dill and tarragon at a minimum. And blends like this save time because it’s one spice instead of 4.

But you’re addicted to spices like me, you still have each of the spices on their own. 😁

You and I don’t have to wait for an occasion like Thanksgiving dinner spices to break out the anti-inflammatory spices. You can get in the healthy habit today.

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