Recharge your body: 15 anti-inflammatory recipes for spring

Feeling sluggish after winter? Your body craves lightness, and it's not just about shedding pounds. Inflammation can manifest in countless ways – from persistent fatigue to joint discomfort. Fortunately, a dietary shift can make a significant difference. This month, embrace the power of anti-inflammatory foods with these easy, seasonal recipes.

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Why choose an anti-inflammatory diet in March? After enduring the winter months, your body is primed to absorb fresh, nutrient-rich foods. Prioritizing leafy greens, fatty fish, berries, legumes, and spices like turmeric and ginger helps curb inflammation and boosts energy levels. These choices also aid in recovery from stress and sleep deprivation.

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15 Anti-inflammatory recipes to try this month

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Here's a collection of delicious and simple recipes to get you started. Each dish focuses on incorporating anti-inflammatory ingredients for a noticeable impact on your well-being.

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Buddha Bowl with Quinoa and Roasted Carrots

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220 g cooked quinoa, 2 carrots (batonnet), 80 g red cabbage (shredded), 1 avocado, 2 tbsp hemp seeds, ½ lemon, 2 tbsp coconut yogurt, 1 tbsp olive oil. Roast carrots at 200°C for 25 minutes. Assemble with quinoa, vegetables, avocado, and hemp seeds. Dress with lemon juice and coconut yogurt.

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Vegetarian Poke Bowl

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300 g cooked sushi rice, 2 ripe avocados, 200 g firm tofu (marinated), 1 mango, 1 cucumber, 2 grated carrots, 100 g cooked edamame, 4 tbsp soy sauce, 2 tbsp sesame oil. Dice all ingredients. Arrange rice, then ingredients. Drizzle with soy sauce and sesame oil.

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Cabbage, Carrot, Feta, and Walnut Salad

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½ head of white cabbage (shredded), 2 grated carrots, 100 g crumbled feta, handful of walnuts, bunch of chives, 4 tbsp olive oil, 2 tbsp cider vinegar, 1 tsp mustard, 1 tbsp honey. Combine all ingredients and emulsify vinaigrette. This crunchy salad combines fiber and healthy fats to calm inflammation.

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Glazed Carrots with Labneh and Pistachios (Low GI)

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900 g colorful carrots, 125 ml acacia honey, 750 g Greek yogurt (10% fat or labneh), 2 tbsp water, handful of pistachios, mint leaves. Glaze carrots with honey and water in the oven. Serve warm on a bed of labneh and sprinkle with pistachios and mint.

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Comforting soups and drinks

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Ginger and Turmeric Carrot Soup

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300 g carrots (chopped), 1 onion, 3 cloves garlic, ½ cm grated ginger, 1 tsp turmeric, ½ vegetable bouillon cube, 4 tbsp coconut milk, 1 tbsp olive oil. Sauté onion and garlic, add carrots, ginger, and turmeric. Cover with water, simmer for 20 minutes, then blend. Incorporate coconut milk before serving.

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Anti-Inflammatory Nettle Soup

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1 onion, 4 medium potatoes, 1 bunch fresh nettles, 1-2 tbsp tahini, 1 tbsp olive oil. Briefly blanch nettles, then cook with potatoes and onion. Blend with tahini for a creamy, mineral-rich texture.

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Banana, Ginger, and Turmeric Smoothie

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3 bananas, 1 lemon (squeezed), 2 cm fresh ginger (grated), 2 cm fresh turmeric (grated), 1 tbsp coconut syrup, 400 ml almond milk. Blend until smooth. This smoothie provides potassium, antioxidants, and an anti-inflammatory warming effect.

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Warm dishes, curries, and fish

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Turmeric and Labneh Roasted Cauliflower

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1 head of cauliflower (florets), 1 tbsp maple syrup, 1 tbsp olive oil, 1 tbsp turmeric powder, 100 ml labneh, chopped fresh herbs. Coat cauliflower with oil, syrup, and turmeric, then roast at 200°C for 30-35 minutes. Serve with labneh and herbs to contrast the spices.

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Chickpea Curry with Coconut Milk

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400 g cooked chickpeas, 1 can (400 g) diced tomatoes, 20 cl coconut milk, 1 onion, 2 cloves garlic, 2-3 cm ginger, 1 tsp curry, 1 tsp turmeric, ½ bunch coriander. Sauté onion, garlic, and ginger, add curry and coconut milk. Simmer for 15-20 minutes. Serve with fresh coriander.

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Fish Curry

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600 g cod fillets, 12 raw prawns (optional), 1 onion, 3 cloves garlic, 20 g ginger, 1 tbsp mild curry paste, 30 cl coconut milk, juice of 2 limes. Sauté onion, garlic, and ginger, add curry paste and coconut milk. Pan-fry fish separately then combine and finish with lime juice.

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Orange and Soy Sauce Chicken Stir-Fry

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4 chicken fillets, zest of 1 orange and juice of 2 oranges (200 ml), 2 tbsp sweet soy sauce, 1 tbsp cornstarch, 2 cloves garlic, 1 tsp ginger powder. Marinate chicken in orange juice and soy sauce for 15 minutes. Sear chicken, add reduced sauce and diluted cornstarch to thicken. Garnish with chives.

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Poached Sole with Leek Fondue

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4 fillets of sole (180 g), 4 leeks, 36 g butter, 2 tbsp neutral oil, 26 cl crème fraîche. Slowly melt leeks in butter and crème fraîche. Quickly pan-fry fillets, salt and pepper. Serve fillets on warm fondue.

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Snacks, breakfasts, and spreads

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Anti-Inflammatory Pancakes

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2 ripe bananas, 3 eggs, 80 g almond flour, 70 ml almond milk, coconut oil for cooking. Mash bananas, beat with eggs, and incorporate flour and milk. Cook small pancakes in coconut oil. These are rich in healthy fats and refined sugar-free.

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Matcha, Pumpkin, and Nettle Energy Bars

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130 g sunflower seeds, 140 g pumpkin seeds, 140 g sesame seeds, 100 g coconut flakes, 80 ml agave or rice syrup, 2 tbsp hemp seeds, 2 tbsp dried nettles, 2 tsp matcha. Mix seeds and syrup, press into a mold and chill. Cut into bars for a convenient, anti-inflammatory snack.

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Sardine Spread Etchebest Style

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1 can sardines in oil, 4 portions of