Are you eating your veggies and protein and successfully dragging yourself to the gym every day, but still not seeing any changes in your body? If this sounds familiar, the problem might not be in your routine. It’s the inflammation that’s interfering with your weight loss journey. When your body is inflamed, it holds on to fat, lowers your metabolic rate, and makes you feel bloated. The good news? You don’t need a strict diet or strenuous workout regimen to shed those extra kilos. Include some anti-inflammatory foods rich in omega-3 fatty acids, antioxidants, and fibre, and watch your metabolism accelerate. Try these recipes to make healthy meals that help reduce inflammation in the body.

Related: Christmas 2025: Try These Easy Cake Recipes To Get Into The Festive Cheer

1. Quinoa salad recipe

Ingredients:

1 cup quinoa, washed

1 cup water

1/2 cup cucumber, chopped

1/2 cherry tomatoes, sliced

1/4 cup red onions, chopped

1/2 cup spinach, chopped

2 tbsp pomegranate seeds

1 tbsp pumpkin seeds

3-4 coriander leaves

1 tbsp extra virgin olive oil

1 tbsp lemon juice

1/2 tsp ginger, grated

1/2 tsp turmeric powder

A pinch of black pepper

Salt to taste

Method:

In a saucepan, add water and rinsed quinoa, then bring to a boil. Lower the heat and simmer the mixture until the water is absorbed. Turn off the heat, cover it with a lid, and let it rest for five minutes. Fluff the quinoa with a fork and let it cool completely. In a bowl, mix olive oil, lemon juice, grated ginger, turmeric powder, black pepper, and salt. Add the quinoa, pomegranate seeds, pumpkin seeds, chopped red onions, cucumber, cherry tomatoes, and spinach. Mix the ingredients well. Let the salad rest for five to 10 minutes until the flavours settle. Garnish it with coriander leaves and enjoy the quinoa salad for lunch.

2. Palak Dal recipe

Ingredients:

1/2 cup toor dal (pigeon peas), rinsed and soaked

2 cups palak (spinach), washed and chopped

1 small onion, chopped

2 cloves garlic, minced

1 small tomato, chopped

1/2 tsp turmeric powder

1/2 cumin seeds

1 tbsp ghee

Salt to taste

Water as needed

Method:

In a pressure cooker, add the soaked toor dal, turmeric, salt, and 2 and 1/2 cups of water. Cook for three to four whistles. Once the pressure is released, check the dal and mash it lightly, then set it aside. In a saucepan, heat some ghee, add cumin seeds, and let them crackle. Add chopped onions and garlic, then sauté until fragrant. Add chopped tomato, spinach, and cook for two to three minutes until soft and mushy. Pour in the cooked dal, mix well, and let it simmer for five to seven minutes. Adjust the water to your preferred consistency. Turn off the heat, and serve the palak dal with warm quinoa or brown rice. Have this meal twice a week to reduce inflammation and bloating.

3. Smoked trout lettuce wrap recipe

Ingredients:

1 and 1/2 cups smoked trout

6-8 large lettuce leaves, washed and dried

1/2 avocado, sliced

1/4 cup cucumber, julienned

1 small carrot, grated

1 tbsp spring onion, chopped

2 tbsp Greek yoghurt

1 tsp mustard sauce

1 tsp lemon juice

2-3 strands of fresh coriander leaves

1 tsp olive oil

Salt to taste

1 tsp black pepper

Method:

Flake the smoked trout using a fork and remove any visible skin or bones. In a small bowl, whisk together Greek yoghurt, mustard sauce, lemon juice, olive oil, salt, and black pepper until smooth. Add the flaked trout to the dressing and gently mix until fully coated. Lay the lettuce leaves flat on a plate. Add a few avocado slices in the centre of each leaf. Top with julienned cucumber, grated carrot, and a spoonful of smoked trout mixture. Garnish it with spring onions and coriander leaves. Fold the lettuce like a taco or a wrap.

4. Golden cardamom and fennel yoghurt recipe

Ingredients:

1 cup plain thick yoghurt

1/2 tsp fennel seed powder

1/4 tsp cardamom powder

A pinch of turmeric powder

1 tsp raw honey

1 tbsp pistachios, crushed

2-3 drops of rose water

Method:

In a bowl, add the thick yoghurt and gently whisk it until smooth and creamy. Add the powdered fennel, cardamom, and turmeric. Pour some honey and mix well until lump-free. Transfer the mixture into a serving bowl. Garnish it with crushed pistachios and some drops of rose water. Enjoy the golden cardamom and fennel yoghurt as a cooling dessert after lunch.

5. Berry flaxseed energy bites recipe

Ingredients: 

2 tbsp dried cranberries, chopped

2 tbsp dried blueberries, chopped

1/2 cup rolled oats

2 tbsp dried strawberries, chopped

2 tbsp ground flaxseed

1 tbsp raw honey

2 tbsp unsweetened peanut butter

1/2 tsp cinnamon powder

A pinch of salt

2-3 tbsp warm water

Method:

In a bowl, add rolled oats, ground flaxseed, cinnamon powder, and salt. Stir the ingredients properly. Add the chopped cranberries, blueberries, strawberries, peanut butter, and honey. Mix the ingredients well. Take small portions of the mixture and roll into bite-sized balls. Refrigerate the energy bites for 20-30 minutes. Eat one or two berry flaxseed energy bites before a workout or as an evening snack.

6. Spinach avocado egg sandwich recipe

Ingredients: 

2 slices multigrain bread

2 eggs

1/2 ripe avocado

1 cup fresh spinach leaves, chopped

1 tsp olive oil

Salt to taste

1 tsp black pepper

1 tsp chilli flakes

1/2 tsp lemon juice

Method:

In a pan, heat some olive oil on medium heat. Add the spinach leaves and sauté for 30-40 seconds until soft. Sprinkle some salt and stir well. Now, crack open the eggs and cook them until scrambled. Turn off the heat. In a small bowl, mash the avocado and add salt, black pepper, chilli flakes, and lemon juice. Mix the ingredients well. Toast the multigrain bread slices lightly until crisp and golden. Now place the toast on a plate and spread the avocado mixture on one slice. Layer it with the spinach scrambled eggs, then cover it with the second slice of toast. Press it gently and serve the spinach avocado egg sandwich warm.

7. Green smoothie bowl recipe

Ingredients:

1 cup spinach, washed

1/2 cup frozen banana, chopped

1/2 cup green apple, chopped

1/4 cup avocado, finely chopped

1 tbsp chia seeds, soaked

3/4 cup almond milk

1 tsp honey

1 tsp lemon juice

4-5 kiwi slices

2 green apple slices

1 tbsp pumpkin seeds

1 tbsp desiccated coconut

4-5 fresh cranberries

2 tbsp granola

Method:

In a blender, add the chopped spinach, frozen banana, green apple, avocado, almond milk, honey, and soaked chia seeds. Blend the ingredients until thick and creamy. Transfer the mixture into a bowl. Garnish the mixture with sliced kiwi, green apple, pumpkin seeds, desiccated coconut, granola, and cranberries. Enjoy a green smoothie bowl for breakfast to feel energised all day.

Featured Image Source

Related: Enjoy Saag Without Feeling Bloated: Try These Easy Saag Recipes This Winter

FAQs

Q1. Which foods reduce inflammation?

Citrus fruits, spinach, kale, fatty fish, olive oil, oats, quinoa, and brown rice, among other foods, are best to reduce inflammation in the body.

Q2. Can fasting reduce inflammation in the body?

Yes, fasting, especially intermittent or prolonged fasting, significantly reduces inflammation.

Q3. What spices reduce inflammation?

Top anti-inflammatory spices include turmeric, ginger, cinnamon, garlic, cloves, black pepper, cayenne, and cardamom.

Q4. Does yoghurt lead to inflammation?

No, the probiotics in yoghurt help reduce inflammation in the body.

Q5. What should I drink first thing in the morning for inflammation?

For an anti-inflammatory morning drink, try warm water with ginger, turmeric, lemon, and black pepper.