30-day anti-inflammatory and gut-healthy dinner plan

Dinner can be nutritious and delicious any day this month, thanks to these recipes. Ingredients like garlic, yogurt, beans, and legumes are anti-inflammatory and gut-healthy foods that are highlighted in these dinners. These dishes can help ease inflammation and its bothersome symptoms like joint stiffness and mental fog, while supporting gut health and healthy digestion. Recipes like our Horseradish Crusted Salmon with Crispy Leeks and Chicken Cucumber Pita Sandwiches with Yogurt Dip are tasty and healthy choices you’ll want to make all month long.

Horseradish crusted salmon with crunchy leeks

Jacob Fox

Here, we coat the leeks in a little cornstarch and then pan-fry them for a crispy salmon dressing. Slathering horseradish mayonnaise on fish before cooking keeps it moist and gives it a peppery bite.

Creamy artichoke pasta

Jen Causey

This creamy artichoke pasta uses lemon zest and parsley to balance out the richness of the Parmesan sauce. You can use frozen or canned artichoke hearts in this healthy pasta recipe.

Baked spiced chickpeas and sweet potatoes with herb yoghurt

Photographer: Brie Goldman Food Stylist: Lauren McAnelly Props Stylist: Holly Raibikis

These spiced stir-fried chickpeas and sweet potatoes are a perfect vegetarian dinner. Crispy chickpeas, coated in warm spices, pair well with sweet potatoes and roasted shallots. The yogurt is tangy and bright, with a hint of sesame from the tahini. A drizzle of pomegranate molasses binds everything together.

Garlic pasta with grilled shrimp and asparagus

Andrew Mathi

This Grilled Garlic Shrimp Pasta with Asparagus is a great way to have an elegant dinner on the table in minutes and is perfect for any night of the week.

Sesame Broccoli Stir-Fried Chicken with Shallot-Ginger Gravy

In this healthy skillet chicken recipe, meaty bone-in chicken thighs and broccoli florets are drizzled with sesame oil and roasted in the same skillet for a delicious and easy dinner with minimal cleanup. While the chicken and broccoli cook, whisk together the simple shallot-ginger sauce. The sauce would also be wonderful spooned onto bowls of salmon, tofu, or cereal; it’s easily doubled or tripled!

Salmon burgers

Brie Goldman

These salmon burgers feature labneh, a tangy yogurt spread. The labneh holds everything together, while the capers, all the bagel seasoning, tomato and red onion combine with the canned salmon and rye bread to give this burger a lox and bagel flavor.

Tandoori spiced grilled chicken legs with cucumber and yoghurt sauce

Carson Down

Tandoori refers to proteins marinated in a spiced yogurt blend and then roasted in a clay oven called a tandoor. If you can’t find a tandoor spice blend, curry powder would be delicious too. Serve these spicy and juicy grilled chicken legs with a simple salad and naan or rice.

Canned beetroot Reuben sandwich

Tossing beets with cilantro, mustard seeds, cinnamon, and allspice gives them a savory corned beef flavor. With this veggie Reuben sandwich, you won’t be short on meat.

Black Bean and Mushroom Enchilada Casserole

Ali Redmond

Mushrooms and creamy black beans seasoned with cumin and oregano create the filling for this veggie enchilada casserole. Pepper Jack adds a nice flavor, but you can substitute regular Monterey Jack cheese if you don’t want the heat.

Gochujang glazed tempeh and brown rice bowls

If you’re a tempeh skeptic, you’ve probably never had the firm soy-based plates slathered in a sweet and tangy barbecue sauce. We give this simple barbecue tempeh combo an umami punch with tamari and add some heat courtesy of gochujang. It’s easy to put your own spin on this recipe; see Variations (below) for some riffs.

Cup of miso soup noodles with shrimp and green tea soba

Green tea soba noodles, or cha soba, are buckwheat noodles made with powdered green tea, which imparts a subtle grassy note and beautiful color. You can find them in Japanese markets or online. Regular buckwheat soba noodles work just as well in this noodle cup-style mason jar noodle soup.

Chicken and Cucumber Pita Sandwiches with Yogurt Dip

Cucumbers do double duty in this healthy Greek-inspired chicken pita recipe: They’re grated to impart a refreshing flavor to the quick cucumber-yoghurt dip, and sliced ​​to provide a fresh crunch hidden in the pita. Serve these sandwiches for a healthy dinner or light lunch.

The 5-ingredient pistachio-crusted halibut is ready in 20 minutes

Ali Redmond

A layer of pistachios combined with panko breadcrumbs atop halibut fillets provides a delicious crunch and a hit of vitamin B6, an important nutrient for regulating blood sugar. We like the firm texture and mild flavor of halibut, but cod, haddock or tilapia can be used instead.

Tempeh and mushroom tacos

Tempeh is a vegetarian protein that crumbles easily; here represents the ground beef in this tempeh taco recipe.

Seafood paella with spring vegetables

Andrea Scrivani

This healthy paella recipe is inspired by the bounty of Provencal farmer’s markets. Instead of sausage and chicken, fresh artichokes, green beans, fennel and onions are set with shellfish and white fish to create a light but delicious recipe. Serve with lemon wedges, if desired.

Spinach Ravioli With Artichokes And Olives

Store-bought spinach dumplings and a handful of pantry staples are all you need to get a healthy dinner on the table in 15 minutes. Ingredients like sun-dried tomatoes in oil, salted Kalamata olives, and toasted pine nuts help create a big flavor quickly. If you can’t find frozen artichokes, substitute them for a 15-ounce can (just be sure to drain and rinse them well).

Creamy chicken and asparagus pasta

Fred Hardy

This creamy chicken and asparagus pasta is a quick, hot meal, all cooked in one pot. The cream cheese adds a silky texture to the sauce, while the fresh asparagus and lemon brighten up the dish.

Kohlrabi, potato and leek soup

Kohlrabi is a root vegetable related to cabbage that can be eaten raw or cooked. Here we mix it with potatoes for a more nutritious take on the classic potato and leek soup.

Pizza Delicata, Rosemary And Blue Cheese

Jacob Fox

Topping your pie with pumpkin adds a big boost of vitamin A to this pizza — it supplies 120 percent of your Daily Value per serving. The delicate also contributes extra fiber, thanks in part to its edible skin. Let’s make the oven a multitasking to quickly bring this winter pizza to the table. The crust cooks on the low rack while the vegetables roast. Once the pizza is assembled, a stroke of the grill crumbles the edges and melts the cheese.

Avocado Black Bean Pie

A Mexican-style pie is just like a burrito, except the “wrapper” is a hollowed-out roll instead of a tortilla. Here it’s stuffed with spiced black bean mash and a quick guacamole. Take this vegetarian version to another level (and add kick) by melting Monterey Jack cheese on the side of the bean sandwich. Serve with: Grilled corn on the cob or Spanish rice.

Rosemary roasted salmon with asparagus and potatoes

The Yukon Golds are great here because they get crispy on the outside but thoroughly creamy on the inside. A dab or two of balsamic glaze lends deep color and a sweet finish to roasted salmon.

Crispy Gnocchi With Tomatoes And Leeks

These dumplings are crunchy on the outside, tender on the inside because you sautéed them in hot oil. They also leave a little fond (crunchy brown bits) in the pan which adds toasty flavor to the leek-tomato sauce, which is cooked in the same pan. Because this simple dumpling recipe calls for store-bought shelf-stable dumplings, it’s quick to make: just 20 minutes, start to finish. Opt for whole-grain dumplings to get 2 more grams of fiber per serving than white. This easy and healthy dinner is also easy to customize: see Suggestions for variations with shrimp, pesto instead of butter, and pork chops instead of gnocchi.

These 3-ingredient Chicken Tikka Masala Sweet Potatoes contain 32 grams of protein

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle

Simmered sauces pack tons of flavor into one ingredient, which helps simplify this simple three-ingredient dinner. Here we pair the sweet potato with chicken breast cooked in tikka masala sauce, but a simmered sauce of any flavor profile will do as well.

Chicken cutlets with artichokes and lemon dill sauce

You won’t want to waste a drop of this creamy lemon sauce. Serve with rice pilaf or roasted potatoes to mop it up.

Mushroom shawarma with tahini yogurt sauce

Bold spices and a refreshing, creamy tahini-yogurt sauce make these veggie flatbreads a home run for lunch or dinner. The meaty, umami-rich mushrooms do enough heavy lifting so you don’t lose any meat at all.

Baked chicken with onions and leeks

Baking pieces of chicken is one of the easiest ways to put a meal on the table for your family. This mustard glazed chicken is roasted on a bed of sliced ​​onions, leeks and garlic which you can serve together.

Garlic butter roasted salmon with potatoes and asparagus

This one skillet salmon recipe is a healthy and satisfying weeknight dinner. Melted garlic butter coats the salmon and vegetables, adding depth of flavor and richness to the dish.

The best vegan burgers

Photographer: Morgan Hunt Glaze, Food Stylist: Ruth Blackburn, Prop Stylist: Christine Keely

These nutty vegan burgers are held together with a combination of oats and flaxseed meal. When mixed with water, flaxseeds swell, forming a nutrient binder similar to traditional eggs. The meatballs soften as they cook in the pan, so be careful turning them, they’ll firm up again as they cool. Serve with French fries, zucchini fries, and your favorite vegan dipping sauce.

Baked flounder with fresh lemon pepper

Oxmoor house

For this baked flounder recipe, use fresh lemon, good olive oil, freshly ground peppercorns, and garlic, and you’ll never look at lemon pepper the same way again. Serve with steamed asparagus.

Chicken Sausage With Potatoes And Sauerkraut

Here’s our weekly version of choucroute garni, “seasoned sauerkraut,” made with chicken sausage. The flavor of the dish will vary depending on the type of chicken sausage you choose. We like the taste of Roasted Garlic Sausage or Sweet Apple Sausage in this recipe. And while any type of sauerkraut can be used, we prefer the crunchy texture of refrigerated sauerkraut over canned sauerkraut. Serve with roasted carrots and a little mustard to spread on the sausage.

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