So, what exactly is inflammation and why do you want to avoid it? If you’ve ever had a cold, sprained your ankle, or scraped your knee, you’ve experienced inflammation. It’s your body’s natural (and necessary) response to outside stressors on your body, like injury or infection. Normally, once your body has the stressor under control, the response turns off. But when the inflammation response doesn’t stop working and continues to function long after the original need, it can lead to damaging chronic inflammation in your body. The good news is that you can help promote a healthy inflammatory response in your body, and control and reduce chronic inflammation through healthy diet and lifestyle choices. Nature is filled with foods that contain powerful, inflammation-fighting nutrients. And what better (easier!) way to cook them is there than with an Instant Pot? This multi-function appliance lets you cook cuts of meat, vegetables, eggs, soup, and more that would normally take hours in minutes—and with nothing more than the touch of a button. That’s why we consulted with Maryea Flaherty, anti-inflammatory diet expert and author of the new The “I Love My Instant Pot®” Anti-Inflammatory Diet Recipe Book on the best foods for fighting inflammation. Here are four delicious, easy-to-make, anti-inflammatory recipes from her book. Cook them for breakfast, lunch, dinner, or all of the above.
Spinach and Artichoke Egg Casserole
Spinach and artichoke pair so well together and also pack a nutritional punch. Step up your egg game with this Spinach and Artichoke Egg Casserole. With fresh chives and lemon, the flavors are bright in this satisfying breakfast that is ideal to serve a crowd with very little hands-on prep time. Hands-On Time: 10 minutes Cook Time: 18 minutes Yield: 8 servings Ingredients:
12 large eggs1⁄4 cup water4 cups baby spinach, roughly chopped1 (14-ounce) can baby artichoke hearts, drained and roughly chopped1 tablespoon chopped fresh chives1 tablespoon fresh lemon juice3⁄4 teaspoon table salt1⁄2 teaspoon black pepper1⁄4 teaspoon garlic salt
How to Make It:
Lemon Garlic Chicken Thighs
This simple recipe delivers on flavor in a big way, and boneless, skinless chicken thighs cook to tender perfection in the Instant Pot. Resist the temptation to quick-release pressure after the cooking time. The key to perfectly cooked chicken in your Instant Pot, that isn’t dry in the least, is to let pressure release naturally. So be patient and the reward will be worth it. Hands-On Time: 10 minutes Cook Time: 11 minutes Yield: 4 servings Ingredients:
1 tablespoon avocado oil11⁄2 pounds boneless, skinless chicken thighs1 small onion, peeled and diced1 tablespoon minced garlicJuice and zest from 1 large lemon1 tablespoon Italian seasoning blend1⁄3 cup chicken stock1 tablespoon arrowroot powder
How to Make It:
Asian Chopped Kale Salad with Chicken
A 1-cup serving of kale gives you over 1,000 percent of the amount of vitamin K you need in a day. Vitamin K is important for bone health and heart health, and it also helps maintain brain function and a healthy metabolism. They don’t call kale a superfood without good reason. Hands-On Time: 20 minutes Cook Time: 6 minutes Yield: 4 servings Ingredients:
1 pound boneless, skinless chicken breast1⁄2 cup chicken stock2 bunches kale (about 12 ounces total), de-stemmed and finely chopped1 medium red bell pepper, seeded and diced1 cup diced carrot3 cups chopped cabbage1⁄4 cup pure sesame oil1⁄4 cup almond butter1⁄4 cup raw honeyJuice from 2 medium limes1 tablespoon reduced sodium tamari1⁄4 teaspoon minced garlic1⁄3 cup sesame seeds
How to Make It:
Sweet Potato Hummus
Traditional hummus gets an extra nutritional boost from vitamin A–rich sweet potatoes in this healthy appetizer. The sweetness of the potatoes is countered nicely with the sesame paste and ground cumin. A perfect balance! To keep this an anti-inflammatory snack, use this hummus as a dip for carrot sticks, celery stalks, or cucumbers. Hands-On Time: 10 minutes Cook Time: 7 minutes Yield: 10 servings Ingredients:
2 tablespoons avocado oil1 large sweet potato, peeled and cut into cubes1⁄2 teaspoon salt3 cloves garlic, mincedJuice from 1 large lemon1 (15-ounce) can cooked chickpeas1⁄4 cup tahini1 teaspoon ground cumin
How to Make It:
Salmon with Red Potatoes and Spinach
There’s nothing better than being able to cook your entire dinner in one pot. The amazing Instant Pot makes that possible, and this salmon dinner might just become a new family favorite. The garlicky potatoes and greens are full of tremendous flavor and are two anti-inflammatory superstars. Hands-On Time: 10 minutes Cook Time: 7 minutes Yield: 4 servings Ingredients:
1 pound small red potatoes, quartered1 cup water11⁄4 teaspoons salt, divided3⁄4 teaspoon black pepper, divided4 (5-ounce) salmon filets1⁄4 teaspoon sweet paprika1⁄2 teaspoon lemon zest4 cloves garlic, minced2 tablespoons avocado oil4 cups packed baby spinach4 lemon wedges
How to Make It:
Excerpted from The “I Love My Instant Pot®” Anti-Inflammatory Cookbook by Maryea Flaherty. Copyright © 2019 by Simon & Schuster, Inc. Used with permission of the publisher, Adams Media, an imprint of Simon & Schuster. All rights reserved.
