Three Ways to Cook Your Vegetables so they are more healthy and anti-inflammatory

We're all about constantly striving to make our food even more healthy and while many vegetables are packed with inflammation-fighting vitamins and minerals on their own, here are a few easy tricks to take them to the next level. 

1. Toss them with spices and herbs.
Many of your favourite spices are not only adding flavour but also providing anti-inflammatory properties. While turmeric gets a lot of the spotlight (and rightfully so; a ton of studies have shown its anti-inflammatory effects), all spices and herbs contain unique, health-promoting qualities—and their flavours pair perfectly with so many vegetables. Toss your veggies with turmeric, cinnamon, or chopped rosemary with a generous pinch of fine-grain sea salt before roasting with a high-quality oil (see No. 3 for more on that). You can also use spices and herbs to turn a basic three-ingredient soup into something that tastes gourmet. Simply sauté a diced yellow onion in avocado oil or olive oil in a medium pot until translucent, then add a generous pinch of sea salt and peeled, chopped squash or root veggie of choice. Top with veggie broth and cook until the veggie is easily pierced by a fork, then blend with your spice of choice until smooth.

Moroccan seasonings like harissa play well with the sweet warmth of butternut squash while parsnips love cardamom, cinnamon, and star anise. Play around—you could have a different dinner with almost the exact same ingredients almost every night simply by changing the spice blend!

2. Deglaze with bone broth.
Bone broth is consistently cited by functional medicine experts as one of their top inflammation-fighting foods. "The glucosamine in bone broth can actually stimulate the growth of new collagen, repair damaged joints, and reduce pain and inflammation," explains Amy Myers, M.D. Take advantage of its healing powers by swapping it for stock or broth whenever a recipe calls for it. You can use it in stuffing, in soups, and to deglaze veggies. The best way to make sure you always have some on hand when you need it? Freeze it in an ice cube tray, then, when it's completely frozen, pop out the cubes and store them in a large, freezer-safe bag. You can pop out a few cubes if you need a cup or two of broth, or just use one at a time to add pops of flavour to stir-fries or add a savoury, umami-packed sheen to roasted veggies.

3. Lean into anti-inflammatory fats.
Start with your cooking oils: Toss your veggies with fats that have been found to have inflammation-fighting benefits like olive oil and avocado oil (bonus: They're both liquid at room temperature, which makes tossing them with cold veggies on a roasting pan much easier). Then, up the ante even more by mixing in more anti-inflammatory fats by incorporating nuts and seeds. Regular nut consumption has been found to lower a number of inflammatory markers, and they also add a satisfying toasty flavour and crunch to seasonal dishes. Top your roasted root veggies with a sprinkle of chopped toasted pecans, hazelnuts, or walnuts; mix pistachios into a butternut squash and dried cranberry salad; spoon a generous amount of nuts onto your favourite soup to add texture and interest. Inflammation-fighting and crave-worthy? Sounds like a perfect dish.

Above words and image from article here

h/t Marks Daily Apple here

Related Reads You May Find Interesting

What is inflammation, and why is it dangerous? - see here

Root Vegetables - So Healthy - see here

Hearty Root Vegetable Soup - Immune Boosting - see here

Prebiotic Roasted Tray Bake With Tahini Drizzle - see here

You will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan