Anti-Inflammatory Recipes

Scrambled Eggs with Cabbage is a classic comfort dish and takes 15 min.

Scrambled Eggs with Cabbage & Carrot Stir-fry
Serves 2-3 | 15 min

Ingredients:
4 large eggs
2 cups cabbage, thinly sliced
1 medium carrot, julienned
2 green onions, sliced
2 cloves garlic, minced
1 tbsp soy sauce
1 tsp oyster sauce, optional but adds umami
1/2 tsp salt
1/4 tsp black pepper
1/2 tsp sugar, balances the flavors
1 tbsp vegetable oil
1 tsp sesame oil, for finishing

Method:
Prep eggs: Crack eggs into a bowl. Add pinch of salt + pepper. Whisk well.
Scramble: Heat 1/2 tbsp oil in a wok or large pan over medium-high heat. Pour in eggs and scramble until just set but still soft. Remove and set aside.
Stir-fry veggies: Add remaining oil to the same pan. Add garlic and stir 10 sec. Add carrot and cabbage. Stir-fry 3-4 min until cabbage is tender-crisp.
Season: Add soy sauce, oyster sauce, sugar, and pepper. Toss well.
Combine: Add scrambled eggs back to the pan. Add green onions. Stir-fry 1 more minute.
Finish: Drizzle sesame oil on top and serve hot with rice.

Honey Baked Feta & Cranberry Phyllo Rolls
Makes 12 rolls | 30 min

Ingredients:
For the rolls:
8 oz block of feta cheese
6 sheets phyllo pastry, thawed
1/4 cup butter, melted
1/3 cup dried cranberries, chopped
2 tbsp sesame seeds or chopped walnuts/pecans
2 tbsp honey, plus more for drizzling
Fresh rosemary sprigs for garnish

Optional:
1 tsp black pepper
Pinch of chili flakes for heat

Method:
Prep: Preheat oven to 375°F / 190°C. Line a baking sheet with parchment.
Slice feta: Cut feta into 12 small rectangles.
Layer phyllo: Lay 1 sheet of phyllo on counter. Brush lightly with melted butter. Top with 2 more sheets, brushing between each. Cut into 4 long strips.
Fill: Place a piece of feta at one end of a strip. Sprinkle with cranberries, sesame seeds, black pepper, and a tiny drizzle of honey.
Roll: Fold sides in and roll up tightly like a little package. Brush outside with butter. Repeat for all 12.
Bake: Place seam-side down on baking sheet. Bake 18-22 min until golden brown and crispy.
Serve: Drizzle with warm honey, top with extra cranberries, sesame, and a tiny rosemary sprig.

Colorful Bean & Veggie Salad
Serves 6-8 | 15 min

Ingredients:
For the salad:
1 can pinto beans or cranberry beans, rinsed + drained
1 can corn kernels, drained, or 1 cup frozen corn, thawed
1 cup cherry tomatoes, halved
1 large cucumber, diced
1 avocado, diced
1/2 red onion, thinly sliced into rings
1/2 cup black olives, sliced
1/4 cup fresh parsley or cilantro, chopped

For the zesty dressing:
3 tbsp olive oil
2 tbsp lime juice or lemon juice
1 tbsp red wine vinegar
1 clove garlic, minced
1/2 tsp salt
1/4 tsp black pepper
1/2 tsp dried oregano
Pinch of chili flakes, optional

Method:
Prep veggies: Chop all vegetables and add to a large bowl.
Add beans + corn: Rinse beans well and add to the bowl with corn and olives.
Make dressing: Whisk olive oil, lime juice, vinegar, garlic, salt, pepper, and oregano in a small jar.
Toss: Pour dressing over the salad. Toss gently so avocado doesn't get mushy.
Chill: Let sit 10-15 min for flavors to mix. Add avocado right before serving so it stays green.
Serve: Garnish with extra parsley and black pepper.

Colorful Roasted Vegetable Tian
Serves 6 | 1 hour

Ingredients:
For the vegetables:
2 zucchini, thinly sliced
2 yellow squash, thinly sliced
2 tomatoes, sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 onion, thinly sliced
2 cloves garlic, minced
3 tbsp olive oil
1 tsp dried oregano
1 tsp dried thyme
Salt + pepper

For the garlic yogurt sauce:
1 cup Greek yogurt
1 clove garlic, minced
1 tbsp lemon juice
2 tbsp olive oil
Salt + pepper
2 tbsp fresh parsley or basil, chopped

Method:
Prep: Preheat oven to 400°F / 200°C. Lightly grease a 9x13 baking dish.
Season veggies: In a bowl, toss all sliced veggies with olive oil, garlic, oregano, thyme, salt + pepper.
Layer: Stand the veggie slices upright in rows, alternating colors like zucchini, squash, tomato, pepper. Pack them tight.
Roast: Drizzle any leftover oil over top. Cover with foil and bake 35 min. Remove foil and bake 15-20 min more until veggies are tender and edges are caramelized.
Make sauce: While baking, whisk yogurt, garlic, lemon juice, olive oil, salt + pepper.
Serve: Drizzle the garlic yogurt sauce over the hot tian. Top with fresh parsley or basil.

Summer Corn, Avocado + Mozzarella Salad - perfect for BBQs and meal prep.

Summer Corn & Avocado Salad with Mozzarella
Serves 4–6 | 15 min

Ingredients:
For the salad:
2 cups corn kernels, grilled, roasted, or canned + drained
1 pint cherry tomatoes, halved
1 English cucumber, sliced into half-moons
2 ripe avocados, diced
1 cup mini mozzarella balls, halved
1/4 red onion, finely diced
1/4 cup fresh parsley or cilantro, chopped

For the lemon dressing:
3 tbsp olive oil
2 tbsp fresh lemon juice
1 tsp honey or maple syrup
1 clove garlic, minced
1/2 tsp salt
1/4 tsp black pepper

Method:
Prep veggies: Add corn, cherry tomatoes, cucumber, avocado, mozzarella, and red onion to a large bowl.
Make dressing: Whisk olive oil, lemon juice, honey, garlic, salt, and pepper.
Toss: Pour dressing over the salad and gently toss. Add parsley last so it stays bright.
Serve: Serve immediately or chill 20 min. Add extra black pepper on top like in the photo.

Caprese Balsamic Mozzarella Chicken Bake - juicy chicken, melted mozzarella, burst cherry tomatoes, fresh basil + balsamic glaze. Restaurant vibes, 1-pan dinner.

Caprese Balsamic Mozzarella Chicken Bake
Serves 4 | 40 min

Ingredients:
For the chicken:
4 boneless skinless chicken breasts, about 1.5 lbs
2 tbsp olive oil
2 cloves garlic, minced
1 tsp Italian seasoning
1 tsp salt + 1/2 tsp black pepper
1/2 tsp paprika

For the topping:
1 1/2 cups cherry tomatoes, halved
8 oz fresh mozzarella, sliced
1/2 cup fresh basil leaves, torn
1/3 cup balsamic glaze, for drizzling
1 tbsp balsamic vinegar

Method:
Prep: Preheat oven to 400°F / 200°C. Lightly grease a 9x13 baking dish.
Season chicken: Pat chicken dry. Rub with olive oil, garlic, Italian seasoning, salt, pepper, and paprika. Place in the baking dish.
Bake first round: Bake for 18–20 min until chicken is almost cooked through.
Add toppings: Scatter cherry tomatoes around and on top of chicken. Lay mozzarella slices over each breast. Drizzle 1 tbsp balsamic vinegar over everything.
Bake again: Return to oven for 8–10 min until cheese is melted and bubbly, and chicken reaches 165°F / 74°C.
Finish: Remove from oven. Top with fresh basil and drizzle generously with balsamic glaze.

Pan-Seared White Fish in Creamy Lemon Caper Sauce - crispy outside, flaky inside, and that sauce is so good you’ll want to drink it.

Pan-Seared White Fish in Creamy Lemon Caper Sauce
Serves 2-3 | 20 min

Ingredients:
For the fish:
2-3 white fish fillets, cod, halibut, sea bass, or haddock, about 6oz each
1/2 tsp salt + 1/4 tsp black pepper
1/4 tsp paprika or garlic powder
2 tbsp flour, for dredging
2 tbsp olive oil
1 tbsp butter

For the creamy lemon caper sauce:
2 tbsp butter
2 cloves garlic, minced
1/2 cup heavy cream
1/4 cup chicken or fish stock
Zest of 1 lemon + 2 tbsp lemon juice
2 tbsp capers, drained
2 tbsp fresh parsley, chopped
1 small red chili, finely diced, optional
Salt + pepper to taste

To serve:
Steamed green beans, rice, or potatoes
Extra parsley + lemon wedges

Method:
Prep fish: Pat fish completely dry. Season both sides with salt, pepper, and paprika. Lightly dredge in flour and shake off excess. This gives the crust.
Sear: Heat olive oil + 1 tbsp butter in a skillet over medium-high heat. Add fish and sear 3-4 min per side until golden brown and just cooked through. Remove and set aside.
Make sauce: In the same pan, melt 2 tbsp butter. Add garlic and cook 30 sec. Add stock and simmer 1 min, scraping up brown bits.
Finish sauce: Pour in cream, lemon zest, and lemon juice. Simmer 2-3 min until slightly thick. Stir in capers, parsley, chili, salt + pepper.

Banana Walnut Overnight Oats
Makes 1 large jar | 5 min prep + overnight chill

Ingredients:
For the oat base:
1/2 cup rolled oats
1 tbsp chia seeds
1/2 cup milk, any kind
1/4 cup Greek yogurt
1 tsp maple syrup or honey
1/2 tsp vanilla extract
Pinch of cinnamon
Pinch of salt

For the layers:
1 banana, sliced
2 tbsp caramel sauce or date syrup
1/4 cup walnuts, chopped and toasted
1/4 cup Greek yogurt or whipped cream for topping

For garnish:
Extra banana slices
Drizzle of caramel
Sprinkle of cinnamon or cocoa powder

Method:
Mix base: In a mason jar, stir oats, chia seeds, milk, yogurt, maple syrup, vanilla, cinnamon, and salt.
Layer 1: Add half the oat mixture to the jar. Drizzle caramel, then add banana slices.
Layer 2: Add remaining oat mixture. Top with chopped walnuts and another layer of yogurt.
Chill: Seal and refrigerate at least 4 hours, preferably overnight.
Serve: In the morning, top with fresh banana slices, more walnuts, caramel drizzle, and a dusting of cinnamon.

Garlic Butter Pork Chops in Foil
Serves 2 | 30 min

Ingredients:
The 4 main ones:
2 bone-in or boneless pork chops, about 1 inch thick
4 tbsp butter, cut into small pats
3 cloves garlic, minced
1 tsp dried Italian herbs or parsley

Pantry basics:
1 tsp salt
1/2 tsp black pepper
1 tsp paprika or garlic powder, optional
Olive oil for searing
2 large sheets of heavy-duty foil

Method:
Prep: Preheat oven to 400°F / 200°C. Pat pork chops dry. Season both sides with salt, pepper, and paprika.
Sear: Heat 1 tbsp oil in a skillet over medium-high. Sear pork chops 2 min per side just to get a crust. This keeps them juicy.
Make garlic butter: Mix softened butter, minced garlic, and herbs.
Packet: Place each pork chop on a foil sheet. Top each with half the garlic butter and 2 pats of butter on top like in the photo.
Seal: Fold foil up and crimp edges to make a tight packet, leaving a little room inside.
Bake: Place on baking sheet and bake 18-22 min until internal temp is 145°F / 63°C.
Rest: Let packets sit 5 min before opening. Spoon the juices over before serving.

Roasted Sweet Potato, Black Bean + Avocado Salad with lime dressing. Perfect for meal prep or a light lunch.

Roasted Sweet Potato Black Bean Salad
Serves 4-6 | 35 min

Ingredients:
For the salad:
2 medium sweet potatoes, diced into 1/2 inch cubes
1 red bell pepper, diced
1 green bell pepper, diced
1 can black beans, drained and rinsed
1 avocado, diced
1/4 red onion, finely diced
1/4 cup fresh cilantro, chopped

For the roasted veggies:
2 tbsp olive oil
1 tsp cumin
1 tsp chili powder
1/2 tsp smoked paprika
1/2 tsp salt
1/4 tsp black pepper

For the lime dressing:
3 tbsp olive oil
2 tbsp fresh lime juice
1 clove garlic, minced
1 tsp honey or maple syrup
1/4 tsp salt + pepper

Method:
Roast sweet potatoes + peppers: Preheat oven to 425°F / 220°C. Toss diced sweet potato, red + green peppers with olive oil, cumin, chili powder, paprika, salt, and pepper. Spread on a baking sheet.
Roast: Bake 25–30 min, flipping halfway, until sweet potatoes are tender and slightly caramelized.
Make dressing: Whisk olive oil, lime juice, garlic, honey, salt, and pepper.
Assemble: In a large bowl add roasted veggies, black beans, red onion, and cilantro. Pour dressing over and toss gently.
Finish: Add diced avocado right before serving so it doesn’t brown. Toss again and serve warm or at room temp.