Winter doesn’t mean that you need to stop eating healthy. Here are some of my favourite winter recipes, warm and comforting, and packed full of anti-inflammatory ingredients that are not only tasty, but can help keep any pesky colds at bay.
Anti-Inflammatory Ingredient #1: Omega-3 fats
Omega-3 fatty acids not only have anti-inflammatory properties but they can also strengthen immunity by increasing the activity of the major immune cells. The best sources of omega-3 fatty acids are oily fish (salmon, mackerel, sardines, anchovies), walnuts, flaxseeds, and chia seeds.
Anti-Inflammatory Ingredient #2: Vitamin C
Vitamin C is required by certain immune cells to perform their specific tasks efficiently and studies have also shown that Vitamin C can reduce the duration of the common cold in healthy people. Majority of the functions of Vitamin C are related to its properties as a powerful antioxidant. This means that it can fight against any naturally occurring free radicals in the body and reduce oxidative stress and inflammation.
Vitamin C rich foods include
- citrus fruits
- red and green peppers
- brussels sprouts
The vitamin C content of food may be reduced by prolonged storage or by exposure to heat so it’s best to include these ingredients fresh and raw when you can.
Anti-Inflammatory Ingredient #3: Gut-friendly foods
80% of the immune system is in the gut. It is where our immune cells become familiar with pathogens to later be able to initiate an immune response if needed.
Foods that help reduce inflammation by promoting a healthy gut include:
- cruciferous vegetables (like broccoli & cabbage)
- whole grains
- extra virgin olive oil
For example, chia seeds are wonderful for gut health. Once they’ve been soaked in liquid they become gelatinous which soothes your gut lining and gives your gut a chance to repair itself, thereby potentially reducing inflammation.
Fermented vegetables are a great way to keep your gut healthy and to aid digestion of meals. It also adds a great flavour to your dishes!
How to make gut-friendly purple sauerkraut at home!
Try these anti-inflammatory recipes
There’s nothing better than curling up with a comforting meal and getting warm from the inside out. Try one of my favourite winter-warming anti-inflammatory meals tonight!
Winter-Warming Sausage Stew With Buckwheat
Raspberry Chia Pot
Roast Broccoli Stuffed With Haloumi + Anti-Inflammatory Drizzle
Roasted halloumi-stuffed broccoli? Yes, please! Serve as a side or add some chickpeas to the tray for a filling main.
Hazel-Nutty Broccoli Tart
This easy hazel-nutty crust tastes great with the no-waste broccoli filling. We recommend cooking this one up on a Sunday and keep it in the fridge as a quick and easy breakfast during the week.
Salmon & Dill Quiche
There’s a whole lot of good things in this recipe, plus it’s fast and tasty, we’d love you to try it out!
Sweet Potato Fritters with Smashed Avo
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