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  5. I'm a Dietitian on a Budget & These Are My Favorite Anti-Inflammatory Recipes
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I'm a Dietitian on a Budget & These Are My Favorite Anti-Inflammatory Recipes

Jessica Ball
Jessica Ball, M.S., RD Reviewed by Dietitian Victoria Seaver, M.S., RD June 05, 2022
Reviewed by Dietitian Victoria Seaver, M.S., RD
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25-Minute Sweet Potato & Bean Enchiladas
Credit: Antonis Achilleos

Eating to beat inflammation is all the rage these days, and for good reason. Inflammation that persists over a long period of time, called chronic inflammation can lead to joint stiffness, mental fog and even digestive distress. However, you don't need an expensive powder or supplement to get ahead of it. Several anti-inflammatory foods like canned fish, legumes and leafy greens can help tamp these pesky symptoms, and they can fit into any eating pattern. And as a dietitian on a budget, an added plus is that these foods are affordable and can make a range of delicious, balanced meals. When I want to get ahead of inflammation, recipes like Kale & Banana Smoothie or Salmon-Stuffed Avocados are at the top of my list.

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Bean & Veggie Taco Bowl

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Simple brown rice and black beans serve as the backdrop for sautƩed veggies and taco toppings!

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25-Minute Sweet Potato & Bean Enchiladas

25-Minute Sweet Potato & Bean Enchiladas
Credit: Antonis Achilleos
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These quick sweet potato and bean enchiladas are diabetes-friendly thanks to egg wraps that are lower in carbs than traditional tortillas. The vegetarian filling is both sweet and savory, while the topping adds texture and freshness.

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Baked Eggs in Tomato Sauce with Kale

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You can make these three-ingredient tomato-simmered eggs with things you probably already have on hand in your freezer and pantry. To make these baked eggs more like eggs in purgatory, look for a spicy tomato sauce and don't forget some whole-wheat bread for dipping.

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Salmon-Stuffed Avocados

Salmon-Stuffed Avocados
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Canned salmon is a valuable pantry staple and a practical way to include heart-healthy omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.

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Kale & Banana Smoothie

Kale and Banana Smoothie
Credit: Casey Barber
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This simple and sweet kale and banana smoothie is also versatile: Use cow's milk for a milkshake-style smoothie, oat milk for more sweetness, or a nut milk for more protein.

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Baked Asparagus & Cheese Frittata

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Credit: Antonis Achilleos
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Perfect for a spring brunch or light supper, this Italian-inspired omelet is baked so it is easy to serve to a group.

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Turmeric-Ginger Tahini Dip

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Flavored with turmeric, ginger and garlic, this tahini dip recipe is perfect for dipping vegetables or topping your next falafel.

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Green Salad with Edamame & Beets

green salad with edamame and beets
Credit: Katie Webster
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This big salad is a feast for the eyes and an everyday way to incorporate nutrient-rich beets and plant-based protein from edamame (green soybeans). If you're not a fan of cilantro, mix in freshly chopped basil or dill instead.

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Easy Saag Paneer

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The paneer cheese in this fast and easy dinner doesn't melt when it cooks. It browns instead, giving a toothsome texture to this Indian classic packed with spinach and spices. Serve over brown basmati rice to round out this healthy meal.

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Instant Pot Lentil Soup

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This Instant Pot lentil soup is quick enough to prepare when you get home from work for an easy weeknight dinner. This vegetarian soup recipe is full of aromatic vegetables, brown lentils and fresh spinach. A splash of balsamic vinegar brightens the flavor, and a garnish of radish and parsley gives this comforting soup a fresh finish.

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Mediterranean Tuna-Spinach Salad

Mediterranean Tuna-Spinach Salad
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This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad.

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Spinach, Peanut Butter & Banana Smoothie

Spinach, Peanut Butter Banana Smoothie
Credit: Ted & Chelsea Cavanaugh
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Peanut butter and banana is a classic combo that's even more delicious with the addition of tangy probiotic-rich kefir. Plus, this peanut butter banana smoothie helps you up your veggie servings for the day with a bit of mild-flavored spinach mixed in.

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Quinoa Chili with Sweet Potatoes

Quinoa Chili with Sweet Potatoes
Credit: Jennifer Causey
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This hearty vegetarian quinoa chili with sweet potatoes has mild spice from poblanos and green chiles. Chili powder, cumin and garlic provide classic chili flavor.

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Chickpea Tuna Salad

Chickpea Tuna Salad
Credit: Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
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This chickpea tuna salad with capers, feta and cucumber makes for the perfect lunch to pack for work or school. You can prep the salad the night before (just be sure to keep the spinach separate and dress the salad right before serving).

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Chipotle-Orange Broccoli & Tofu

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Chipotle peppers add kick to this tofu and broccoli stir-fry recipe. If you're shy about spice, cut back on the amount or leave them out completely. Serve over brown basmati rice.

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Easy Cauliflower Fried Rice

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This vegetarian faux fried rice uses riced cauliflower in place of white or brown rice to pack in extra veggies and cut down on carbs. Chile-garlic sauce pumps up the heat, and fresh ginger adds a bright, warm bite. If you don't like the heat of the chile-garlic sauce, leave it out and add a bit more tamari or soy sauce for a rich, fermented tang.

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Easy Vegetarian Chili

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Canned beans and tomatoes make this quick vegetarian chili recipe ready to go in just 30 minutes. Serve over rice or couscous, or with tortilla chips for added crunch, and add extra toppings as you see fit--sliced scallions, chopped fresh cilantro, diced avocado and sliced jalapeƱos are all tasty choices.

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Hearty Chickpea & Spinach Stew

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This satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without piling on the sodium. To simplify the prep, look for chopped fresh onion and shredded carrot or a soup starter mix in the produce section.

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    Everything in This Slideshow

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    1 of 18 Bean & Veggie Taco Bowl
    2 of 18 25-Minute Sweet Potato & Bean Enchiladas
    3 of 18 Baked Eggs in Tomato Sauce with Kale
    4 of 18 Salmon-Stuffed Avocados
    5 of 18 Kale & Banana Smoothie
    6 of 18 Baked Asparagus & Cheese Frittata
    7 of 18 Turmeric-Ginger Tahini Dip
    8 of 18 Green Salad with Edamame & Beets
    9 of 18 Easy Saag Paneer
    10 of 18 Instant Pot Lentil Soup
    11 of 18 Mediterranean Tuna-Spinach Salad
    12 of 18 Spinach, Peanut Butter & Banana Smoothie
    13 of 18 Quinoa Chili with Sweet Potatoes
    14 of 18 Chickpea Tuna Salad
    15 of 18 Chipotle-Orange Broccoli & Tofu
    16 of 18 Easy Cauliflower Fried Rice
    17 of 18 Easy Vegetarian Chili
    18 of 18 Hearty Chickpea & Spinach Stew

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    I'm a Dietitian on a Budget & These Are My Favorite Anti-Inflammatory Recipes
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