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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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Apple Meringue Dessert (No-Bake Light and No Added Sugar)

Apple meringue dessert is a light dessert that melts in the mouth. It can be made deliciously satisfying with low calories (under 100 if you’re counting) and from natural tasty sugars in healthy foods.

apple meringue dessert

…Oh, and so easy to make and NO Bake. Its creamy texture is pillow dreamy to dunk into.

An apple meringue dessert with light and cinnamon flavors is great for balancing seasons, like in-between autumn and end-of-summer wanderlust when you’re craving fall vibes, but not just ready for pumpkin comfort season.

It’s got cinnamon that also helps with anxiety (…Vata feeling?) that flavorfully pairs beautifully with apples… any and all apples.

That includes your favorites.

Gala apples are the classic red apple to me and great for this.

But if you’re like me, you can be lazy, and ready-made 4 oz applesauce container cup will work great! And actually even better for a smooth dessert. And is light with around 50 calories. And a large egg white is about 18 calories so you do the light math (and light food math)!

Then it’s just a little mixing, spoon plopping, and folding in… 1-2-3 and you’re done! It’s a 5-minute prep dessert that makes me so happy when the season strikes!

…And maybe you too?

Because Vata season is upon us in the Western hemisphere (as September approaches). And if you’re a dominant Vata, then this’ll help you calm too.

That’s when back-to-school or nostalgic moods can strike… where you may not feel settled in transition and you can’t put your finger on what it is.

And your moods can be all over the place… like you like comforting fall vibes and vibrant summer colors and flavors so you settle on mustards and burnt oranges.

But an apple dessert like this can be enjoyed year-round. 🍎

You can omit the cinnamon and add in lemon zest. Or do both. And if it’s winter (or you’re feeling Kapha), add a little allspice that has cloves and/or cardamom. That’ll get you movin’!

And if you’re feeling like doin’ it easy, grab a 4 oz applesauce that you keep in your pantry and comes in handy!

Actually applesauce sometimes taste even more pure with cinnamon. It’s important to use unsweetened applesauce because apples are already sweet. And use cassia cinnamon (which is the usual cinnamon you find in the spice or baking food aisles).

And if you want to do some cookin’ you can take whole apples, and cut them into chunks. Then heat in a pot until they’re softened and turn into apple “butter.” There’s no butter. But it’s a thicker compote than jam.

Let cool and then mix into your bowl. And you’re good to go!

Don’t skimp on cinnamon. When you’re needing the balance, it’s so calming! And it’s good for the gut. It’s anti-inflammatory and a great substitute for sugar taste AND helps lower blood sugar.

This is the dessert using applesauce that is less than 5 minutes to make.

cinnamon in egg white dessert

For more flavors (and fun), I can think of more than just cinnamon to dunk into this… how about you?

apple meringue dessert
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Apple Meringue Dessert - No Sugar and Low-Fat

This is an easy dessert that you can make no-cook with applesauce.
Course Dessert
Cuisine American
Author Brandy @ Healthy Happy Life Secrets

Equipment

  • 1 handheld mixer

Ingredients

  • 1 4 oz applesauce, unsweetened
  • 1 tsp cinnamon spice plus more for zhughing
  • 1 egg white
  • 1/2 tsp lemon juice
  • lemon zest (optional)

Instructions

  • Mix the egg white on a mixer on medium for 2-3 minutes until fluffy. Add in lemon juice to help stabilize.
  • Add in applesauce and cinnamon. Alternative: if you would like a chunky dessert, use a whole apple instead. If you would like a smooth dessert using whole apples, cook apple chunks on medium heat on the stove until softenedd and turns into apple butter (closer to applesauce consistency). Let cool and fold into the egg white.
  • Zhugh with more cinnamon on top and/or lemon zest.

Notes

Tip: Since it's often hard to mix just one egg white with a mixer, you can add two and save the other half for another time.

 

You can also check out other low-sugar sweets and lighter, low-fat desserts.

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Potassium – Some Truths That Help You!

Potassium is a mineral that’s in most foods if you read nutrition labels. And in a lot of eat-from-the-rainbow and whole foods that have PLU stickers like avocados, potatoes, and bananas.

And usually we get enough potassium in our daily diet if we eat a variety of foods whether they come in cartons or bundled sacks. Sometimes you may think you’re getting too much, as it’s everywhere.

The mineral is even found in traces in spices and honey.

But because of the abundance, potassium is rarely talked about (…perhaps?).

Well, unless you’re deficient… which does happens in life, and even after hard workouts. Because you need quite a bit daily for a healthy body.

So for those simple reasons to make good choices, it’s good to get to know potassium, other than just knowing it’s a mineral you need.

First off, potassium is also an electrolyte.

Think of it like a battery charge in you.

If you’re lacking energy, then start with, and make sure you’re getting enough potassium in your day… that btw, caffeine can’t fix.

…But most foods can!

Potassium is essential for your body to function properly and without enough can cause you to feel lightheaded or dizzy spells (that’s more obvious than brain fog in our confusing world).

Similarly sodium as another mineral helps those symptoms, and is another battery charge you need, but is often touted as a bad ingredient (…maybe because we eat too much in Western culture?).

But both are daily essential for nerve and muscle functions in different ways.

And both minerals are electrolytes.🔋

We usually hear the “E” word associated with energy drinks. And to drink them if you’re feeling faint or dizzy, that can happen with overexertion.

…Where pushing yourself can be healthy. But falling down is not.

Especially in our less active times, like when we’re sitting down in front of the computer or standing in place where we don’t usually get the dizzy feels.

…Unless one reason is we’re lacking potassium. And that can happen if we don’t get enough in our daily diet.

And so important to know too…

Daily (potassium) is the important word because you can be depleted quickly.

Like when your body eats something unwanted and you have to go on a simple BRAT diet just to keep anything down. Or you’re just on liquids.

And if you go on a diet lacking in nutrients, then you want to restore potassium as soon as possible…

Because other body areas can tumble down as muscles and nerves don’t act properly.

And drinking water only isn’t going to cut it.

Even thought most tap water has minerals like potassium. This isn’t the time to drink heavily filtered or mineral spring waters (that are more pure).

To restore potassium quickly, you can do that effectively with drinking electrolyte drinks and even pure coconut water (and why I love my VitaC… the other Vitamin C in my life 💕).

Some protein shakes or meal replacement drinks also have potassium (while adding more substances and nutrients than liquid sources). The healthier choices have low or no-added sugar.

But if you’re trying to get back to normal body functions, food is needed. Food-as-medicine solids help your digestive body.

And you can resume potassium levels with foods and quasi-solid drinks around you like shakes and smoothies (one of my go-to ways!). Like, you can do with an easy yogurt smoothie.

If you look around your pantry and fridge, you probably have enough around for a potassium drug store. That’s also an important truth. 😊

Reading your labels is one way to get to know what foods have high potassium. That will stand out like bumper stickers… or PLU stickers.

AND potassium in foods is how you’ll help yourself bounce back to real life quicker… because healthy people eat solids.

Testing which foods work and keeping a food diary helps and is smart.

Adding 1-2 new food items per day to your body allows you to test if you’re allergic or foods are favorable at this time (because things can change in your body any season).

This is a much healthier way than going straight to medicine for new symptoms arising.

I used to do what many of us do. I would take pill medicine that would mask symptoms or drink a pink liquid for an upset stomach. While effective, those ways delay what the body wants to do to restore back to normal in a healthy way.

Healthy food and measures are the medicine your body craves the most.

And as the parent of my body, I’m not sure when my switch happened to a more healthy nut 🤪 but I can tell you I have learned so much in the education and research process…

And that has given me healthy body confidence from the inside out.

In today’s day and age, where you and I can look up anything without leaving our homes, we have the ability to restore our bodies that aren’t diseased or growing situation worse.

You can help fix and restore your temporary ailments with a healthy anti-inflammatory food diet that is helping your specific situation. And spend the money on healthy food instead of medicine.

That’s empowering, and I don’t know about you… but that makes me happy.

It gives me peace knowing I can solve some light symptomatic showings with food and healthy ways that’s an investment in tomorrow.

That also aligns with preventative healthy Ayurvedic ways (spices, yoga, etc.) that I learned about in 2008. The more you know helps you in life’s tests with health, and then you can also share with others so they don’t have to go through the same battery tests.

It can start with a handed down healthy recipe that doesn’t have to be complicated to be good, like a potassium smoothie. If you love smoothies, you may want to try these healthy smoothie drinks too.

Print

Potassium Smoothie

A smoothie to help replenish potassium.
Author Brandy @ Healthy Happy Life Secrets

Ingredients

  • 1 medium ripe avocado
  • 1 medium banana
  • 2/3 cup milk of choice (plus more depending on thickness you desire)
  • 2 oz berries
  • 1 tsp seed of choice (chia, flax, sunflower, hemp, etc.) or oats
  • 1-2 tsps protein powder (optional)

Instructions

  • Blend and enjoy.
  • Optional: add seed as zhugh on top.

 

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Cottage Cheese Chocolate Mousse – Easy and Light Dessert

Cottage cheese chocolate mousse is something that’s light and full of protein. How easy is this delicious dessert to make? …Easy to very easy.

cottage cheese chocolate mousse bowl.

And these are the easy steps:

Step 1: Blend up cottage cheese (to get rid of the soft small chunks). You can use a Magic Bullet blender that’s easy. Add a little milk if needed. I added coconut milk. Water will be too thin.

Tip: For individual mousse single portions, you won’t need to add as much cottage cheese or ingredients to blend. Blending 1/2 cup of cottage cheese will work in a Magic Bullet

But to make a 6 oz. or more, maybe you’ll need to do 1 cup of cottage cheese (minimum) in a regular size larger blender.

Step 2: Then take about 1 oz chocolate either from a pure chocolate bar or morsels, and place in a heat safe bowl inside a larger heat safe bowl (bain marie setup). I broke up a regular dark chocolate bar. In other words, you don’t need to go to the baking section of the grocery store for chocolate. 🍫

It all works the same for melitng chocolate.

I added in coconut milk that’s a great add to melt chocolate. it’s like a ganache finish, but without any heavy cream. You can also use your milk of choice. You do you! 😁

With a double broiler (bain marie) setup, the chocolate won’t likely burn and the milk doesn’t curdle. You can microwave or heat water in a bowl and then add a smaller heatproof bowl or mug with the chocolate.

If you use a ceramic bowl, the water shouldn’t be that hot. I usually hold the heated water bowl without oven mitts, just to let you know that it doesn’t need to be that hot. (Use heated tea in a mug as a simple comparison).

After the chocolate bowl bathes in the water bath for a few minutes, the chocolate should easily melt. You can stir with a kitchen silverware utensil to encourage the bigger bits to finally melt quicker.

I like to use polyphenol-full dark chocolate to melt so it takes slightly longer than milk chocolate, but we’re talking unnoticeable seconds longer.

Step 3: Incorporate in the cottage cheese, that should lighten up the mousse. Hand combine until the mixture is even and smooth.

You could stop there for more of a chocolate pudding texture. but for a lighter mousse, add in some of a whipped egg white. That’s extra protein too. 😊

Step 4 (optional): In a separate dry bowl, whisk an egg white for 1-2 minutes on high where it will fluff up looking like a pillow cloud.

No sugar needed (like in a meringue). Why add if you don’t need to for better taste or texture? Healthy is good. 👍

It’s easiest to use a machine hand mixer (instead of a stand mixer) as they can handle one egg whipping and quickly.

…It’s similar thinking to using a Magic Bullet instead of a full-on size blender. 💭

Then add a little of the  fluffy  whipped egg white (meringue) to the melted chocolate (ganache).  You will find that you can use 1/4-1/2 of the voluminous fluffy egg white. And then you can use the extra meringue egg white to layer your final cottage cheese chocolate mousse dessert if you like.

Like this…  it kinda looks like chocolate marshmallow ice cream, but we know that’s not what this is…

cottage cheese chocolate mousse.

Or…

cottage cheese chocolate mousse bowl.
Print

Cottage Cheese Chocolate Mousse

This is a protein version of chocolate mousse dessert that's easy to make with cottage cheese and healthy enough for breakfast.
Course Dessert
Author Brandy @ Healthy Happy Life Secrets

Equipment

  • Magic Bullet blender or regular blender
  • handheld mixer

Ingredients

  • 1/2 cup cottage cheese
  • 1/2 Tbsp coconut milk or milk of choice
  • 1 egg white
  • 1 oz chocolate morsels or 2 Tbsp chocolate bits

Instructions

  • Make the melted chocolate. Setup a double broiler (bain marie setup) method with chocolate bowl set inside heated water bowl. Stir in the milk.
  • Blend the cottage cheese to smooth. Add milk as needed.
  • Pour cottage cheese into melted chocolate-milk mousse mixture.
  • Whip up egg white in a separate bowl for 1-2 minutes on the high setting on a handheld mixer, until light and fluffy voluminous.
  • Add some of the fluffy egg white to chocolate mousse. Add up to 1/4-1/2 of the egg white to your lightness preference.

You may also like summer light dessert recipes, and easy Magic Bullet recipes.

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Cheesecake Bar – Feta Healthy and Lighter

Feta cheesecake bars are a great healthier dessert that can be a great protein starter with cheese, egg, and yogurt protein

feta cheesecake bars.

Crumbly feta is a popular cheese that you don’t expect in a cheesecake. It’s lighter (less creamy), delicious and more healthy than traditional cheesecake ingredients.

And in fact, feta cheese has more protein, calcium and probiotics, and is lower fat than most cream cheeses. It has lower lactose and is usually easier to digest.

Both the probiotics in the yogurt (or Greek yogurt) and feta supports gut health.

And the best part is… this is such a a simple cheeesecake bar recipe!

You can make this feta cheesecake in the same baking dish or cup you will be using in the oven. So it’s less than one-bowl easy!

In just a few mixing spoon strokes, and then baked in the oven… it’s made from start to finish in less than an hour.

Tip: use a white ceramic, light color, or glass baking vessel to keep it baking slower (and not as likely to burn sides).

If you have dark or metal pans, turn down the temperature and bake for a few additional minutes.

The feta cheesecake bar prep steps:

I added the egg, and whisked the egg to break it up first. You can also do this with a fork or spoon that would be just as easy.

Then I added the Greek yogurt (or plain yogurt), the feta cheese crumbles, and a drizzle of honey.

Then combined together with a few spoon strokes.

And a few dollops of strawberry (or raspberry) jam that’s a delicious pairing with the slightly salty feta and tart yogurt… oh, and the chocolate that will be added.

I remember when I was a teen and I worked at an Italian restaurant in the pantry, and I would take a bamboo skewer to make swirly designs with the dotted chocolate syrup in the dessert before it was carried out to the table.

And in modern times, I did my Jackson Pollock with melted chocolate. That was the art mood I was in. And you can use your creative mood into your cheesecake masterpiece. This is the batter before it’s baked.

It was all made in this baking vessel, so it’s not one-bowl easy, it’s no bowls simple bake and clean up.

The lines will work well with a presentation of cheesecake bars that this will turn into.

…And you’re probably wondering how square bars will be made out of an oval dish?

First bake in the magical oven.

Let cool.

You could serve your cheesecake in your baking vessel with no extra effort, but the squares or bars are nice to share.

So cut out a big rectangle.

Looking at the oval dish as a clock, with a knife, draw a cut from  2 o’clock to  4 o’clock, 4 o’clock to 8 o’clock, 8 o’clock to 10 o’clock, and 10 o’clock to 2 o’clock as corners). Then cut/divide into squares.

Lift up the squares with a small spatula (palette knife).

You’ll have extra sides to nibble on. 😋

And since feta cheese is less creamy, you get cheesecake pieces that could be guiltless picked up by hand.

feta cheesecake bars.
Print

Feta Cheesecake Bars - Simple and Healthier

These are healthier cheesecake bars with feta cheese and yogurt, that you can make in the baking vessel you will oven bake with.
Course Breakfast, Dessert
Cuisine American
Author Brandy @ Healthy Happy Life Secrets

Ingredients

  • 1 large egg
  • 1/2 cup Greek yogurt (or plain yogurt), thicker
  • 1 Tbsp feta cheese
  • 1 tsp honey
  • 1 Tbsp jam (strawberry or raspberry)

Instructions

  • Break up egg in baking vessel.
  • Combine in yogurt, feta, and honey with a spoon.
  • Add small dollops of jam and spread in with a toothpick or skewer.
  • Drizzle melted chocolate (optional)
  • Bake at 350°F/180°C for 45 minutes or until a toothpick comes out clean.
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Centering – From Loss to Happiness

There are situations and times in life where you get to re-evaluate your current life.

There’s always a good side to most situations, the way I see it.

…And that helps the situation and  happiness.

…Maybe that’s how you approach life? Or if it’s a newer concept for you to consider to adopt, keep reading as I share more of my insight on this…

Because every situation is an experience, and is also a learning experience.

The experience is either sweet or bittersweet. But not totally bitter if you have a habit of better perspectives.

…Even in the sour situations where it feels like life is pitted against you from several angles.

Those times are simply tests that if you pass (or get past them as time will do), you become a better person on the other side.

Because life is rigged in your favor.

You come out better on the other side of the storms.

Sometimes getting through takes weeks, months, year, or even decades.

But in the process, for one, you learn how to navigate the stings and difficult situations better for the next time around… whether they are the same or similar situations.

Or you get to help others through their situation, that’s healing for you as well.

Because similar (test) situations often do boomerang back around.

And you get a chance to pass again with flying colors or go through just a ‘lil better than the first or last time when you were possibly blindsided (or in shock).

You become more experienced (and wise if you choose).

And if you look at it that way, no situations are wasted. They help you advance in life… and grow wiser toward your finish line.

And that’s a great goal. 🎯

Stressful or sad situations help you chill out and not sweat the small stuff as much.

You get to learn to let go that can be a long lesson to learn in life, like it was for me.

And to surrender to life, that’s an even longer lesson.

Lessons learned come from being tested.

And if you are, afterwards you get tobecome happier and less concerned with outcomes.

It all works out eventually. Or you work out your perspective.

And that’s your choice whether you want to experience that type of happiness. And sometimes peace.

You decide what perspective you take.

Like in this picture window… you have a choice to focus more on the  ornate artful sides or the green landscape?

I first see the ornate artwork in this season of mine.

And you see what’s drawing you in now.

The greenery is real and part of this summer season we’re in.

…And it was during this time that I experienced family loss.

 

I was provided a bittersweet and sometimes sour situation, and was able to see how to appreciate each day even more from a different lens…

And that season I took to my now-happier season and surroundings.

And you can too.

…Starting with the things in your home.

You and I get to make changes, decorate, or minimize decor.

And that helps you to not let things get stale in how they are viewed.

Because the alternative is getting used to the sights and sounds around you…  and that is not living appreciatively when you don’t see or hear attunely anymore to those gotten-used-to things.

That naturally happens over time, and is how this life is… and also the way we’re wired to see and feel unless we do something to snap out of those stale default ways.

The opposite way that you can activate is by appreciation. This allows you to fill up with gratitude, and that can easily carry over into other areas of your life with positive impact.

It’s a sensitized feeling that comes from humble meaning you put to your thoughts that affect your feelings.

Being sensitized and also changing up your unwanted or negative thoughts (about our situations), can 100% change your life today.

And that can start from finding passion in aspects of your life, like taking care of what you have.

Stewarding is managing what you have (and not taking for granted).

That way, one day you will pass what you’re still stewarding onto someone else or other people who will be the beneficiary.

As the benefactor, you can decide what you pass on. It’s a gift.

By finding things and assigning to people who would appreciate, you get to appreciate in the journey and in the meanwhile. That’s a complete winning score. It has a lasting effect. And you grow and get more.

Plus, the experiences you amass in the process, help to make you a better person. You can heal in breathing fresh air, or the feeling of closure and moving on.

Those moments can be peaceful and centering, like sitting in a waterfall centering room like this.

Where moments are experiences. And taking on living each day not wasted has new meaning. And that is a cleansing cathartic experience in itself.

Wherever you are, give it a go today! 🎉 You’ll be glad you did.

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