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Keeping healthier snacks on hand is key to eating an anti-inflammatory diet. We’ve curated five snacks that are free of refined carbohydrates, inflammatory oils or sugars. In fact, these snacks include some of the crucial elements in an anti-inflammatory plan: nutrient-rich greens, healthy omega-3 fats and protein-rich eggs to help keep you satiated.
What makes an anti-inflammatory snack?
Anti-inflammatory recipes should be rich in plant foods, which contain antioxidants and phytochemicals, vitamins, minerals and omega-3 fatty acids. Anti-inflammatory foods include vegetables, fruits, nuts, seeds, healthy fats (like avocados and extra-virgin olive oil) and healthy proteins like fatty fish (like wild Alaskan salmon, sardines and tuna).
But in addition to what they contain, an anti-inflammatory snack is also defined by what it doesn’t contain: refined sugar or grains, unhealthy vegetable oils and poor quality ingredients. These five recipes are all gluten-free, dairy-free and Paleo-friendly so they can fit into nearly any eating plan. (If you’re vegetarian, simply skip the tuna salad recipe and try this this chickpea salad instead. Just ensure you use organic tofu.)Section divider
How it works
Grab the shopping list ahead of time and read through all the recipes. Prep all your ingredients ahead of time and pull out all cookware needed. On the day you want to make the recipes, follow our game plan to ensure you are in and out of the kitchen in record time.
These recipes are super-powered on their own, but we also suggest adding two anti-inflammatory boosters to the recipes: turmeric and ginger. Turmeric is used in Ayurvedic, Chinese and other Eastern Asian medicines to treat skin, joints, digestion and more. Curcumin is the active ingredients in turmeric, which is responsible for its anti-inflammatory effects. Ginger, on the other hand, contains potent anti-inflammatory and antioxidant compounds called gingerols, polyphenols which help fight infections. We’ve included them in the shopping list and noted where you can add these optional anti-inflammatory boosters.Section divider
Your Anti-inflammatory Snack Recipes
Gochugaru Collard Chips
These collard green chips are crispy with a little spicy kick. We suggest adding a pinch of turmeric for more anti-inflammatory power. Get the recipe.
Mango Chia Parfait
Chia seeds contain healthy anti-inflammatory fats in this layered parfait. We recommend adding fresh ginger to the mango mixture for added anti-inflammatory benefits, but it’s optional. Get the recipe.
Rich in protein and heart-healthy omega-3 fats, this tuna salad is so easy to put together. We included the ingredients for the basic variety in our shopping list, but if you prefer one of the variations, make sure to add the ingredients to your list. Get the recipe.
Harissa Tahini Dip
This quick tahini dip gets a kick from harissa, a Moroccan seasoning paste. We suggest adding a pinch of turmeric to this recipe as an inflammatory booster. And don’t forget to select an array of colorful veg to go with it. Get the recipe.
Mustard Pickle Deviled Eggs
These easy deviled eggs make a great snack or even a light breakfast. Make sure to choose organic, pasture-raised eggs if possible. Get the recipe.Section divider
Prep like a pro
To maximize your time in the kitchen, ensure you have your ingredients prepped and your tools ready beforehand. We suggest tackling this list up to one day ahead:
- Rinse and dry collard greens, remove thick spines for Gochugaru Collard Chips.
- Have eggs boiled, cooled and peeled or purchase boiled eggs for Mustard Pickle Deviled Eggs.
- Chop carrot and celery for Basic Tuna Salad; chop mango and measure out chia seeds for Mango Chia Parfait; chop onion and garlic for Harissa Tahini Dip.
Get your equipment ready
Before getting into the kitchen, make sure you have all your cookware and bowls out. Here is what you’ll need:
- Cutting board
- Parfait glasses
- Prep bowls (3 medium, 1 large)
- 2 large baking sheets
- Parchment paper
- Small skillet
- Small food processor
- Glass containers for storage
Your 5-Snack Game Plan
With all your ingredients prepared and your tools ready, you should be able to knock these snacks out within an hour. Make sure you’ve reviewed the prep list above and have your oven preheated prior to starting.
|1. Combine coconut milk and chia seeds for Mango Chia Parfait; refrigerate.|
|2. Toss collard greens with seasoning for Gochugaru Collard Chips and transfer to a preheated oven (optional: add pinch turmeric to the spice mix).|
|3. Complete step one of the Harissa Tahini Dip (sauté onions and garlic); set aside to cool.|
|4. Stir together Basic Tuna Salad ingredients; cover and refrigerate.|
|5. Complete Harissa Tahini Dip (optional: add pinch turmeric to the mix).|
|6. Make Mustard Pickle Deviled Eggs (for speed, scoop the egg yolks, don’t pipe them)|
|7. Finish Mango Chia Parfait (optional: add 1 tsp grated ginger to the mango mixture).|
Your Shopping List
|7 oz collard greens|
|1 15-oz BPA-free can full-fat coconut milk|
|1 package frozen mango or 1 large fresh mangos|
|1 5-oz BPA-free can tuna|
|1 rib celery|
|1 yellow onion|
|1 head garlic|
|1 jar tahini|
|½ dozen large eggs|
|1 jar dill pickles|
|Fresh dill, optional|
|1-inch piece fresh ginger|
|Extra-virgin olive oil|
|Avocado oil or olive oil mayo|
|1 bag nutritional yeast|
|1 bag chia seeds|
|Pure maple syrup|
|1 bag unsweetened shredded coconut|
|Spices and seasonings: sea salt, ground black pepper, harissa paste, gochugaru (or red chile powder) and ground turmeric|
|Crudité and/or grain-free crackers for dip and tuna salad|