100% vegetable anti-inflammatory weekly menu (and 3 recipes)

More and more people are interested in knowing what the anti-inflammatory diet consists of. However, there is no single anti-inflammatory diet as such, but different dietary guidelines that, in part, depend on the health of each one. That does not mean that we cannot benefit from it: on the contrary, with good customization, it is a great ally of well-being.

Anti-inflammatory diet (pdf menu)

In this week’s menu I have followed some basic principles, excluding inflammatory ingredients and enhancing the presence of anti-inflammatory foodsraw or with soft and healthy cooking that does not favor inflammation.

Can download the menu anti-inflammatory weekly here.

Now, we must bear in mind that, above and beyond food, we have other factors that are just as or more important to deal with: sleep hygiene, stress and sedentary life, which also need to be addressed if we are pursuing an anti-inflammatory lifestyle. Therefore, we will look for strategies to sleep better and reduce stress whenever it is in our power.

It is also important physical activityand not only the cardiovascular type, also the strength training. Undoubtedly, the combination of both is ideal, since its great analgesic effect has been demonstrated, in addition to keeping us energized and with a more regulated metabolism.

How to make a weekly anti-inflammatory menu

When it comes to eating an anti-inflammatory diet, we will prefer little processed foodsthe least refined possible, with a base of fruits and vegetables, something that if you are a regular bodymind You must already master perfectly.

What we will do is add quality oilsof those with a very good ratio of omega 3 and 6 (such as flax seeds), all varieties of edible mushroomshe pure cocoa and, of course, spices like gingerthe turmeric and the cinnamon. Without forgetting that the variety of fresh and seasonal fruits and vegetables It will be our best ally.

For certain people it is possible that the coffee waves cruciferous waves applesto give three well-differentiated examples, produces them abdominal inflammationbut many other people will not experience it and will be able to take advantage of its beneficial and anti-inflammatory effects. And it is necessary to take into account that inflammation can be a consequence of digestive pathologies, sometimes linked to autoimmune diseases, and also to food intolerances.

In a 100% vegetable diet we will have eliminated dairy and processed meats, as well as red meat, and also a large part of the shellfish and fish that would not be included in an anti-inflammatory diet. Along with this there are other types of foods that we can avoid in an already vegetable diet per se:

Ultra-processed foodsRefined flourAlcoholic beveragesSugared foodsTrans fatsSmoked

How to cook in an anti-inflammatory menu

Also we will review the types of cooking: both the fried and the embers or the live fire are discarded, being preferable cooking such as steam.

But ultimately the key is choose foods that do not cause inflammation and add food or seasonings with anti-inflammatory power. It is another way, more positive, to make this change of diet. That is, instead of focusing on foods that we are not going to consume, we focus on all the wide variety of foods that we can incorporate to feel better.

This is how I have focused anti-inflammatory menu that I propose this weekwhere you will find breakfasts, lunches and dinners rich in anti-inflammatory foods, without fried or pro-inflammatory ingredients.

In it you will find several breakfasts to choose from, although they also serve you for a snack. You can accompany them with golden milk or with infusions prepared with plants with anti-inflammatory properties such as rosemary, horsetail, ginger, turmeric, flax or bay leaf. To drink they are also good allies Green Teaespecially matcha tea, or rooibos.

3 anti-inflammatory recipes for your weekly anti-inflammatory menu

These are three examples of anti-inflammatory recipes that you will find in the anti-inflammatory menu (pdf)

1. Cream of oatmeal and pumpkin with thyme

This porridge It can also be made for sweet breakfast, swapping the onion for apple and the thyme for cinnamon and nutmeg. Take advantage of all the benefits of turmeric thanks to the pepper and cooking.

Ingredients:

100 g fine oat flakes 400 g peeled pumpkin 1 carrot 1 white onion 2 tablespoons flax oil 1 sprig of thyme 1 level teaspoon turmeric 1 level teaspoon pepper

Preparation:

Peel the carrot and onion, and cut all the vegetables into medium cubes. Cook them together with the sprig of thyme, which we will remove when soft. Drain, reserving the liquid for other preparations, and add the oat flakes. Mix and let stand until softened. We grind, adding the flax oil, and that’s it.

We can lighten the cream with a few tablespoons of cooking liquids.

2. Red salad with flax oil

If when we talk about salads, you think green. Here we go with a trio of red vegetable ingredients that will provide you with antioxidants.

Ingredients for several servings:

2 salad tomatoes1 cooked beetroot1 red pepper1 yellow pepper2 tablespoons flaxseed oil1 tablespoon lemon juicea handful of raspberriesa handful of watercress (optional)

Preparation:

Wash the tomatoes and peppers, discarding the stems and seeds of the peppers. Cut the tomatoes and beetroot into cubes and place in a bowl. Cut the peppers into small sticks and these in half, and add them to the bowl as well. Cut the raspberries into quarters. In a glass, mix the oil with the lemon juice and add the sliced ​​raspberries and stir. Add the vinaigrette, which we can lighten with water if necessary, to the bowl and mix well. We serve at room temperature, with a bed of green leaves, such as watercress, arugula or lamb’s lettuce.

3. Millet Bites with Carrot and Turmeric

These snacks or croquettes are a delicious way to incorporate this cereal. You can change the spices or add mushrooms and you will have an ideal base for a different and very healthy style of croquettes.

Ingredients for about 10 croquettes:

100g dry millet300ml water1 carrot1 small onion1/2 tsp turmeric powder1/2 tsp ground black pepper powder1 tsp curry powder1 tsp garlic powder1 tbsp ground flax1 tbsp tamariExtra virgin olive oil

Preparation:

In a saucepan, bring the water to a boil with the tamari, turmeric and pepper. When it starts to boil, add the millet. Cook over low heat, stirring, for 15 to 20 minutes. Remove from the heat and reserve with the lid on. Peel and chop the onion and carrot. Sauté them with a tablespoon of olive oil. Place the vegetables in a bowl and add the millet, ground flax, curry and garlic. Mix well until obtaining a moldable dough and let the dough rest in the fridge for about 2 hours.While we preheat the oven to 180ºC, we air-fly the croquettes.Place them on a baking tray, on top of a reusable silicone, and paint them with a a little olive oil. We bake for about 20 minutes, turning them after 10 minutes so that they are done on both sides.

They can be served hot, tempered or cold.