Fight inflammation with food
There are several rules you can follow to minimize chronic inflammation caused by a bad diet. First, you should choose complex carbs that are rich in fibre, rather than simple refined sugars. For example, whole grains are associated with less inflammation than refined grains. Second, making fruits and vegetables a large part of your daily diet will be a big help in reducing inflammation. Third, the right spectrum of fats is important, let’s look at that more closely.
Foods rich in omega-3 fats are the most effective weapons when fighting inflammation, these include for example fatty fish like salmon, tuna, or sardines. Monounsaturated fats have also been shown to reduce Inflammation, some of the best sources are nuts and seeds, avocados and olive oil. And lastly, sufficient magnesium levels are associated with lower levels of inflammation too. Great sources of magnesium are green leafy vegetables, nuts, legumes, and whole grains.
Recipe: Thai Sweet Chilli Glazed Salmon
This recipe is all about the salmon which is a great source of those valuable omega-3 fats and quality protein. Feel free to add potatoes, rice, or peas as a side dish if you want a big full meal. The salmon recipe alone serves 4 and each serving yields 401 kcal, 28 g of fat, 6 g of carbs, and 34 g of protein.
700 g salmon
3 tbsp organic wheat-free soy sauce (or coconut aminos)
1 tbsp grated fresh ginger
Thai sweet chili paste
4 tbsp olive oil
3 cloves garlic, minced
2 scallions, finely chopped
3 tsp red pepper flakes
3 tbsp fish sauce
2 tbsp coconut palm sugar (or honey)
1 ½ tbsp lime juice
2 tbsp water
½ tsp tamarind paste
1. Heat olive oil in a small frying pan over medium-high heat.
2. Add scallions and garlic, and sauté for about 2 to 3 minutes until light golden brown and slightly crispy.
3. Remove garlic and scallions with a slotted spoon from the oil and transfer to a food processor. Leave remaining oil in the pan.
4. Add red pepper flakes, fish sauce, sugar, lime, water and tamarind to the food processor and blend until a thick paste forms
5. Return the paste to the frying pan and stir it into the oil over low heat, gently simmering until you get a fairly even consistency, a couple of minutes should do.
6. In a shallow dish combine Thai sweet chilli paste, soy sauce, and grated ginger and mix until well combined.
7. Add the salmon fillets, skin side up and marinate in the refrigerator for at least 1 hour.
8. Preheat oven to 180 °C (350 °F) and place a rack in the middle.
9. Line a baking sheet with aluminium foil and lightly grease it with olive oil.
10. Place salmon fillets onto the prepared baking sheet, skin side down, and drizzle some of the marinade over them.
11. Cover with aluminium foil and bake for 15 minutes, turn on the broiler, remove foil, and broil for further 3 minutes or until the top is golden brown. Transfer to a serving platter and serve!