If inflammation goes unchecked, it can lead to diabetes, arthritis, and many other things. But the good news is there are foods out there that can help prevent chronic inflammation that also taste delicious. Chef Marshall O’Brien, Nutritional Wellness Expert, shows us some ways to incorporate those foods into your diet.
Dijon Salmon Egg Pita Sandwich
4 whole wheat pita breads, 5-inch
1/2 cup plain Greek yogurt
2 tablespoons + 2 teaspoons Dijon mustard
1 pound cooked salmon, leftovers can be used
8 large eggs, hard-cooked
1/2 teaspoon kosher or sea salt
1/2 teaspoon black pepper
2 teaspoons lemon juice
1 large tomato, sliced
4 large romaine lettuce leaves, washed, dried
In a large mixing bowl, combine yogurt, mustard, salmon, eggs, salt, black pepper, and lemon juice.
Toast pita bread, if desired.
Create a pocket in each pita by inserting a knife and cutting halfway around the edge.
Line pita with tomato, and lettuce.
Portion salmon-egg mixture into pita pocket.
Turkey-Sweet Potato Hash
3 tablespoons olive oil, divided
1 pound sweet potatoes (the orange ones), peeled and diced
1 pound lean ground turkey
1/2 cup yellow onion, diced
5 ounces fresh spinach, chopped
1/2 teaspoon kosher salt
1 tablespoon fresh thyme, minced
For the sauce:
1/2 cup plain Greek yogurt
2 teaspoons fresh lemon juice
1 teaspoon ground cumin
2 tablespoons Italian parsley, minced
Combine yogurt, lemon juice, cumin and parsley. Set aside.
Heat half olive oil in a large skillet on medium-high heat; add sweet potatoes.
Cook, over medium heat, until golden brown and soft, about 7-8 minutes.
Stir every 1-2 minutes. Remove potatoes and set aside.
Add remaining olive oil to the skillet; add turkey and cook through while breaking into pieces.
Add onions and cook until softened, about 4-6 minutes, stirring occasionally.
Add spinach, salt and thyme; cook until spinach is slightly wilted.
Add cooked sweet potatoes and heat through.
Garnish hash with a dollop of herbed yogurt.
Zesty White Fish Stew
3 tablespoons olive oil
2 cups yellow onions, diced
1 large (1 1/2 cups) red bell pepper, diced
1 tablespoon garlic, minced
2 teaspoons paprika
2 teaspoons cumin
2 teaspoons coriander
½ teaspoon salt
½ teaspoon black pepper
1 ½ pounds tilapia filets, chunked
1 – 14.5 ounce can diced tomatoes
1 – 14.5 ounce can coconut milk
3 tablespoons lime juice
¼ cup fresh cilantro, chopped
Heat olive oil in pot over medium heat, add onions, and bell peppers, to pot and cook until onions are aromatic and start to become tender, about 2-4 minutes.
Add garlic, paprika, cumin, coriander, salt, and black pepper. Stir.
Reduce heat to low then add tilapia, diced tomatoes and coconut milk.
Cover and let simmer for 15 minutes, stirring occasionally.
Add lime juice and cilantro and simmer for another 5 minutes, until fish is cooked through.