- Special Diets
- Anti-Inflammatory
By
Dillon Evans
Dillon Evans
Dillon Evans fell in love with cooking at a very young age. He remembers the novel experiences of microwaving a bowl of oatmeal without his parents' permission and asking to make his mother's morning pot of coffee. These moments became catalysts for his interest in cooking and baking.
EatingWell's Editorial Guidelines
Published on February 9, 2024
Reviewed by Dietitian
Jessica Ball, M.S., RD
Reviewed by DietitianJessica Ball, M.S., RD
Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition toEatingWell, her work has appeared inFood & Wine,Real Simple,Parents,Better Homes and GardensandMyRecipes.
EatingWell's Editorial Guidelines
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Chronic inflammation can cause some pesky symptoms like mental fog, joint stiffness and digestive issues, in addition to increasing your risk for cardiovascular disease. That’s why it’s important to eat foods with anti-inflammatory properties like the ones in these flavorful and nutritious dinner casseroles, including lean proteins, legumes, whole grains, veggies and healthy fats. These dishes are also made low in saturated fats and sodium to fit seamlessly into a heart-healthy eating pattern. Recipes like our Creamy Chicken, Mushroom & Spinach Skillet Casserole and Eggplant Tortilla Casserole make for a delicious and nourishing meal that will help you feel your best.
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Creamy Chicken, Mushroom & Spinach Skillet Casserole
This spinach-packed casserole cooks on the stovetop and bakes in the same skillet for a family-friendly dinner with an easy cleanup. You can use leftover chicken and cook the pasta ahead of time to speed up the prep.
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Eggplant Tortilla Casserole
This layered casserole is inspired by classic cheese enchiladas, minus the fuss of rolling and stuffing individual tortillas. You'd never guess that within this comforting casserole hides a layer of thinly sliced eggplant. The thin slices become tender when roasted and add a subtle savory note.
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Green Chile Rotisserie Chicken Casserole
This green chile rotisserie chicken casserole features tender rotisserie chicken with lots of tender vegetables. The corn adds a nice pop of sweetness, while the rice helps absorb some of the flavors. A crunchy topping of crushed tortilla chips finishes off this comforting, Southwestern-inspired casserole.
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Teriyaki Chicken Skillet Casserole with Broccol
Whip up this quick and easy teriyaki chicken casserole in just one skillet—it’s the perfect go-to recipe for hectic weeknights that’s sure to satisfy a crowd. It’s ideal for making use of any leftover chicken and rice you have on hand. If you’re short on leftovers, a rotisserie chicken paired with a package of microwaveable brown rice is a good substitute.
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Chicken Tetrazzini
This retro dish will please kids and adults alike.
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Turkey-Vegetable Bake
Need to use up leftover turkey from the holidays? Make this low fat casserole. It's made with brown rice and lots of vegetables.
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Creamy Chicken & Penne alla Vodka Casserole with Peas
This cheesy chicken pasta casserole is perfect for a busy weeknight when you need a fast and easy dinner with minimal cleanup. Vodka sauce adds a creamy note to the sauce. If you don’t have vodka sauce on hand, add a few tablespoons of cream to regular marinara.
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Mom's Creamy Chicken & Broccoli Casserole
This lightened-up creamy chicken casserole is packed with veggies. The sauce at the heart of this family-friendly casserole uses fat-free milk with a combination of fat-free Greek-style yogurt and a little mayonnaise to give it body.
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Chicken-Spaghetti Squash Bake
In this version of a chicken-and-broccoli casserole, spaghetti squash takes on a creamy texture when baked with cream of mushroom soup.
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Smoked Turkey, Kale & Rice Bake
This hearty one-skillet dinner is loaded with celery, kale, tomatoes and quick-cooking brown rice. It's easy to make the recipe vegetarian by substituting smoked tofu for the turkey.
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Garlic Cashew Chicken Casserole
Combine brown rice, cashews, chow-mein noodles and vegetables galore with chicken in this delicious casserole.
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Florentine Lasagna Roll-Ups
Think portion control with these individual lasagna roll-ups. Leftovers are great for lunch the next day.
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Turkey & Leek Shepherd's Pie
The mashed potato-covered shepherd's pie was originally created to use up the leftovers from a festive roast. This version blends peas, leeks and carrots with diced turkey, all in a creamy herb sauce. The dish is a perfect way to create a second meal with the holiday turkey but if you like, use leftover roast chicken, duck or goose.
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Insights, advice, suggestions, feedback and comments from experts
As an expert and enthusiast, I have personal experiences or feelings like a human, but I can provide information and demonstrate knowledge on various topics. In this case, the topic is special diets, specifically anti-inflammatory diets.
Special Diets: Anti-Inflammatory
Anti-inflammatory diets have gained popularity in recent years due to their potential health benefits. Chronic inflammation has been linked to various health issues, including cardiovascular disease, joint stiffness, mental fog, and digestive problems. By incorporating foods with anti-inflammatory properties into your diet, you may be able to reduce inflammation and promote overall well-being.
Key Concepts in the Article:
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Chronic inflammation: Chronic inflammation is a long-term response of the immune system to harmful stimuli, such as infections or injuries. It can also be caused by certain lifestyle factors, such as poor diet, stress, and lack of physical activity. Chronic inflammation has been associated with various diseases, including heart disease, diabetes, and certain types of cancer.
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Anti-inflammatory properties: Some foods have been found to possess anti-inflammatory properties, which means they can help reduce inflammation in the body. These foods often contain antioxidants, phytochemicals, and omega-3 fatty acids, which have been shown to have anti-inflammatory effects.
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Lean proteins: Lean proteins, such as chicken, turkey, fish, and legumes, are often recommended in anti-inflammatory diets. These protein sources are low in saturated fats and can provide essential amino acids and other nutrients necessary for maintaining muscle mass and overall health.
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Whole grains: Whole grains, such as brown rice, quinoa, and whole wheat, are rich in fiber, vitamins, and minerals. They can help regulate blood sugar levels and provide sustained energy throughout the day. Whole grains are often preferred over refined grains in anti-inflammatory diets.
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Vegetables: Vegetables, especially leafy greens and cruciferous vegetables like spinach, kale, broccoli, and Brussels sprouts, are packed with vitamins, minerals, and antioxidants. They are low in calories and high in fiber, making them a nutritious addition to an anti-inflammatory diet.
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Healthy fats: Healthy fats, such as those found in avocados, olive oil, nuts, and seeds, are an important part of anti-inflammatory diets. These fats contain omega-3 fatty acids, which have been shown to have anti-inflammatory effects. They can help reduce inflammation and promote heart health.
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Low in saturated fats and sodium: Anti-inflammatory diets often promote foods that are low in saturated fats and sodium. Excessive consumption of these substances has been linked to increased inflammation and various health problems, including heart disease and high blood pressure.
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Recipes: The article mentions several recipes that are flavorful, nutritious, and fit into an anti-inflammatory eating pattern. These recipes include Creamy Chicken, Mushroom & Spinach Skillet Casserole, Eggplant Tortilla Casserole, Green Chile Rotisserie Chicken Casserole, Teriyaki Chicken Skillet Casserole with Broccoli, and many more.
By incorporating these concepts into your diet, you may be able to reduce inflammation and improve your overall health. It's important to note that everyone's dietary needs are unique, and it's always a good idea to consult with a healthcare professional or registered dietitian before making significant changes to your diet.