Fight Inflammation in the Kitchen 

Written by Erica Drost, MS, RDN, & Rebecca Tran, MS, RDN, Torrance Memorial Clinical Dietitians 

Understanding Inflammation

Inflammation is a natural response by the body to protect itself from injury and infection. However, when inflammation becomes chronic, it can lead to various health problems including heart disease, diabetes, obesity, cancer and autoimmune disorders. Chronic inflammation occurs when an environmental stressor is consistent (such as chronic stress, lack of sleep or poor dietary choices). Diets higher in heavily refined carbohydrates, fried foods, red processed meats and alcohol have been found to contribute to inflammation in the body. Incorporating anti-inflammatory foods into your meals can help your body combat chronic inflammation and promote overall health.

Foods to Fight Inflammation

1.    COLORFUL PLANTS (fruits, vegetables, whole grains)

Fruits and vegetables are great sources of vitamins, minerals, fiber and phytochemical compounds. Colorful fruits and vegetables provide a variety of phytonutrients with anti-inflammatory properties. For example, apricots, carrots and leafy greens contain carotenoids, which are not only good for your immunity but benefit your eye health. Flavonoids found in berries, apples, kale and onions can help protect against cardiovascular disease and cancer. Glucosinolates, found in cruciferous vegetables like broccoli, bok choy and brussels sprouts, have been found to help with inflammatory regulation, metabolic function and cancer prevention. Fiber is also an important dietary component that can help lower cholesterol and regulate blood sugar levels and weight.

2.    HERBS AND SPICES

Herbs and spices originate primarily from the Middle East or Asia and have been used medicinally for thousands of years. Used in small amounts, they are primarily for seasoning. Many are associated with protection against chronic disease and are known for their antioxidant, anti-microbial and anti-inflammatory properties. Spices and herbs frequently identified as having anti-inflammatory effects include thyme, basil, mint, turmeric, dill, cinnamon, clove, nutmeg, lemongrass, ginger, chili pepper and fenugreek.

3.    OMEGA-3 FATTY ACIDS

Foods high in omega-3 fatty acids have been shown to have anti-inflammatory and heart health benefits. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are omega-3 fatty acids found in oily fish like salmon, mackerel, tuna and herring. These fatty acids help inhibit many aspects of inflammation and give rise to anti-inflammatory mediators. Nuts and seeds such as chia, hemp, flax and walnuts also provide omega-3 fatty acids.

Begin by examining your dietary choices and aim to replace one or two highly processed meal items with healthier alternatives. Over time, these changes can have a significant impact on reducing inflammation and promoting better overall health.

Anti-Inflammatory Recipes

MASALA FISH CURRY

Serves: 4

Total time: 50 minutes

When the weather begins to turn cold, there is nothing more comforting than a warm bowl of curry. Try this fish curry in place of a more common chicken or lamb variety to up your omega-3 game! The bold flavors of turmeric, garlic, coriander, paprika and cumin featured in this dish also provide disease-fighting benefits that you’ll savor. 

Ingredients

Marinade for fish:

• ½ teaspoon red chili powder or cayenne pepper
• ¼ teaspoon turmeric powder
• ½ teaspoon kosher salt
• 1 pound cod (sub other white fish such as halibut/tilapia), patted dry and cut into 2” to 3" pieces
• 1 teaspoon lemon juice

Fish Curry:

• 1/4 cup plus 2 tablespoons canola oil, divided
• 2 medium yellow onions, finely chopped
• 7 garlic cloves, finely chopped
• 1-inch piece fresh ginger, finely chopped
• 1 teaspoon each coriander, paprika, cumin powder
• ½ teaspoon turmeric powder
• ¾ teaspoon kosher salt
• 2 ripe tomatoes, finely chopped
• 1 cup water

Toppings:

• Squeeze of fresh lemon juice
• Fresh cilantro chopped
• Black pepper

Directions

1. In a large bowl, combine marinade ingredients. Toss fish pieces to coat. Set aside. 
2. Heat 1/4 cup oil in a large pan over medium-high heat. Add onions and sauté until golden. Add garlic and ginger; sauté for 2 minutes until fragrant. Add spices and salt; stir for 1 minute.
3. Add tomatoes and sauté about 5 minutes until blended. Add water and bring the curry to a simmer.
4. In a nonstick skillet over medium-high heat, add remaining oil. Place fish pieces in the skillet in one layer. Pan-fry for 4 minutes per side, until cooked through and golden (the more color, the better). Exact cook time will depend on the thickness of the filet. Internal temperature should reach 145℉. Turn off the heat.
5. Transfer cooked fish pieces to the simmering curry. Allow the flavors to meld for 2 to 3 minutes. Remove from heat, and top with desired toppings. Serve with naan, roti or rice.

Nutrition analysis per serving

Calories: 224, carbohydrates: 9g, protein: 24g, fat: 11g, saturated fat: 2g, sodium: 720mg, fiber: 2g 

PERUVIAN CEVICHE

Serves: 6

Total time: 50 minutes

Many South American countries enjoy some variation of a cold fish appetizer/soup called ceviche. Traditionally marinated with flavorful citrus, spices and onions, this dish highlights fresh, colorful plants that complement omega-3-rich mahi-mahi.

Ingredients

• 1 (2¼-pound) mahi-mahi fillet
• 5 lemons
• 5 limes
• 3 medium habanero peppers
• 1 small red onion
• ½ cup fresh cilantro
• 1 teaspoon ginger, grated
• Salt and pepper to taste

Directions

1. Wash and pat dry the fish. Cut into ¾-inch pieces.
2. Wash lemons and limes. Squeeze into a large bowl. Strain the fresh juice to remove any seeds.
3. Place fish cubes in juice marinade, making sure fish is covered by juice. Cover the container and store in refrigerator for 20 to 30 minutes.
4. Prepare the fresh ingredients: Finely chop peppers. Cut onion into thin strips. Finely chop cilantro.
5. Remove the ceviche from the refrigerator; fish should be opaque and about to fall apart. Add onion, pepper, cilantro, ginger, and a pinch of salt and pepper. Cover the ceviche and place in refrigerator for 10 minutes.
6. Serve with plantain chips, corn or sweet potatoes.

Nutrition Analysis per serving:

Calories: 400, protein: 40g, carbohydrates: 57g, fat: 5g, saturated fat: 1g, sodium: 135mg, fiber: 11g

If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our registered dietitian nutritionists at the Outpatient Medical Nutrition Therapy office or our Diabetes Self-Management Program located in the Torrance Memorial Specialty Center, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707. Visit TorranceMemorial.org/nutrition for upcoming classes and programs.