Anti inflamatory recipe

Golden Turmeric & Ginger Anti-Inflammatory Bowl

Ingredients (serves 1–2)

Base:

• 1 cup cooked quinoa or cauliflower rice

• 1 large handful of spinach or kale

Protein (optional):

• 1 poached or soft-boiled egg, or 3 oz grilled salmon

Veggies:

• ½ avocado, sliced

• ¼ cup shredded red cabbage

• ¼ cup steamed broccoli florets

Anti-inflammatory dressing:

• 2 tbsp extra virgin olive oil

• 1 tbsp lemon juice (fresh)

• 1 tsp fresh grated turmeric (or ½ tsp powder)

• ½ tsp fresh grated ginger

• 1 small garlic clove, minced

• Pinch of black pepper (boosts turmeric absorption)

Instructions

1. Make the dressing: Whisk together olive oil, lemon juice, grated turmeric, ginger, garlic, and black pepper. Set aside.

2. Warm the greens: In a pan over medium heat, lightly sauté spinach (or kale) for 1 minute until wilted. (Skip oil if using water or broth.)

3. Assemble bowl: Start with quinoa/cauliflower rice → add sautéed greens → top with avocado, red cabbage, broccoli, and protein of choice.

4. Drizzle dressing over everything.

5. Optional garnish: Toasted pumpkin seeds, fresh herbs (parsley or cilantro), or a sprinkle of red pepper flakes.

Why it works (anti-inflammatory benefits):

Tips

• Make it a smoothie: Blend spinach, ½ frozen banana, 1 cup unsweetened coconut milk, 1 tsp turmeric, ½ tsp ginger, black pepper, and a scoop of flaxseed.

• Meal prep: Double the dressing and store in a jar for up to 5 days.

• Avoid pro-inflammatory foods alongside: Skip processed meats, refined carbs (white bread/pasta), and sugary drinks when enjoying this meal.

Enjoy a tasty way to help calm your body’s inflammation naturally! 🌿