17 5-ingredient dinners to help reduce inflammation

Update your dinner routine with these easy recipes made with just five ingredients or less (not counting pantry staples like salt, pepper, and oil). Each dish is the perfect combination of convenience, nutrition and delicious taste. Additionally, these recipes include anti-inflammatory foods such as whole grains, avocados, nuts, fatty fish, and orange, red, or dark green vegetables.

Research has shown that chronic inflammation can increase the risk of chronic diseases such as diabetes, heart disease, and autoimmune diseases, to name a few. Incorporating these foods is a delicious way to reduce inflammation and maintain your health. Recipes like our Black Bean Fajita Paella and Salmon Sweet Potato Grit Bowls are so simple you’ll want to make them again and again.

Black bean fajita pan

You can often find fresh vegetables cut and ready to cook in the produce section of your grocery store. Use them to your advantage to cut down on dinner prep. Here, sliced ​​fajita vegetables are sautéed with canned black beans and Southwestern seasoning for a quick and easy Tex Mex-inspired meal. Plus, this recipe only requires three ingredients, not including basics like salt, pepper, and oil. You can easily bulk up your bowl by adding cheese, sour cream, or another tasty topping.

Baked eggs in tomato sauce with kale

You can make these Three-Ingredient Tomato Poached Eggs with things you probably already have on hand in your freezer and pantry. To make these baked eggs more like purgatory eggs, reach for a spicy tomato sauce and don’t forget some whole wheat bread for dipping.

Sweet potatoes stuffed with curry chicken

Use convenient ingredients like cooked chicken (leftover or store-bought) and store-bought curry sauce to make these easy-to-load baked potatoes. We call for cauliflower in this recipe, but feel free to substitute whatever vegetables you have on hand for a quick and easy dinner. You can also swap sweet potatoes for sweet potatoes.

Campfire grilled Caprese cheese

A twist on a classic grilled cheese, this caprese sandwich adds pesto and tomato for a quick and easy camping meal.

Roasted root vegetables with goat cheese polenta

This is true healthy comfort food: a bowl of soft, creamy polenta topped with warm roasted vegetables infused with garlic and sage.

Salmon and sweet potato grits bowls

Dominic Perry

Harissa adds Moroccan flavor to this healthy grain bowl recipe without the need for a long list of ingredients. Just 5 ingredients are all you need to get dinner (or a packed lunch) on the table in less than an hour!

White bean and vegetable salad

This meatless main course salad combines creamy and satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.

Cauliflower gnocchi with asparagus and pesto

Carolyn Hodges, MS, RD

While the cauliflower gnocchi is rising in a pan, steam fresh asparagus in the microwave to keep it bright green and tender. Substitute frozen asparagus (or green beans or peas) in a pinch. Mix them with ready-made basil pesto for a satisfying dinner.

Black bean quesadillas

In a hurry? These satisfying quesadillas take just 15 minutes to make. We like them with black beans, but pinto beans work well too. If you like a little heat, be sure to use pepper jack cheese in the filling. Serve with: a dollop of sour cream and a mixed green salad.

Lemon-garlic salmon pan

Jacob Fox

This ultra-quick one-pan garlic lemon salmon recipe has plenty of lemony flavor in both the skin and juice. Garlic adds a salty note.

3-ingredient sweet potato hash and Brussels sprouts with chicken sausage

Carolyn A. Hodges, RD

Apple-flavored chicken sausage adds flavor and protein in this quick dinner hash that uses a bag of shaved Brussels sprouts as a hearty, high-fiber base. Steaming sliced ​​sweet potatoes in the microwave greatly reduces the total cooking time.

Beetroot and goat cheese salad

This stunning winter salad gets its sweet, earthy flavor from roasted beets and balsamic vinegar. Creamy goat cheese and peppery arugula add color and balance, while toasted walnuts add crunch. A mandolin is the best way to thinly slice and even roast beets.

White bean and sage cauliflower gnocchi

Turn low-carb cauliflower gnocchi into a full, satisfying meal with this riff on classic brown butter and sage gnocchi. We added beans for a boost of fiber and protein for a quick and healthy dinner.

Flatbread Caprese Pizza

This light and flavorful caprese pizza is ready when the tomatoes are just heated through and the mozzarella cheese is slightly melted. If you want a little more of this pizza, it would be delicious with some slices of prosciutto. Chef’s Tip: Let your dough come to room temperature before rolling; it will be much easier to work with.

Roasted gnocchi and Brussels sprouts with Meyer lemon vinaigrette

In this quick vegetarian dinner recipe, you can skip boiling the gnocchi—they’ll cook while they’re pan-roasted with the rest of the ingredients. If you can’t find Meyer lemons, use 1 small regular lemon in step 2 and use 4 teaspoons lemon juice and 2 teaspoons orange juice in step 4.

Baked potatoes stuffed with pesto and eggs

Top baked potatoes with fried eggs, pesto, spinach, and bacon for a loaded baked potato perfect for an easy dinner or hearty breakfast. Omit the bacon for a vegetarian version that’s just as delicious.

Chipotle-Orange Broccoli and Tofu

Chipotle peppers add a kick to this tofu and broccoli stir-fry recipe. If you’re shy about spices, reduce the amount or leave them out altogether. Serve over brown basmati rice.

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