{"id":282341,"date":"2025-07-22T11:16:17","date_gmt":"2025-07-22T11:16:17","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/282341\/"},"modified":"2025-07-22T11:16:17","modified_gmt":"2025-07-22T11:16:17","slug":"11-simple-ways-to-make-your-meals-more-anti-inflammatory","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/282341\/","title":{"rendered":"11 Simple Ways to Make Your Meals More Anti-Inflammatory"},"content":{"rendered":"<p id=\"mntl-sc-block_1-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> There\u2019s no denying that <a class=\"recommendation-inline-link\" href=\"https:\/\/www.realsimple.com\/easy-meals-for-one-8680653\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">cooking at home<\/a> is often the healthier choice when pit against dining out or ordering in. However, throughout the culinary process, there are plenty of moments where we might inadvertently contribute to bodily inflammation. From ingredients and equipment to techniques and timing, all of it can add to or detract from the anti-inflammatory potential of your recipes. Here are 11 anti-inflammatory cooking hacks that pull from each of these categories, helping you feel even better about your home-cooked meals.<\/p>\n<ul>\n<li><a href=\"https:\/\/www.linkedin.com\/in\/julia-cobble-ms-rd-cpt-83044122a\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\"><strong>Julie Cobble<\/strong><\/a>, MS, RDN, CPT, community dietitian and certified personal trainer<\/li>\n<li><a href=\"https:\/\/dietitiango.com\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\"><strong>Karen Hawkins<\/strong><\/a>, MA, RDN, LDN, registered dietitian and founder of Karen Hawkins Nutrition LLC<\/li>\n<\/ul>\n<p>  11 Anti-Inflammatory Cooking Hacks  <\/p>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cThere are a few easy tips and tricks to try while cooking to help reduce factors that contribute to inflammation through our food,&#8221; explains community dietitian Julie Cobble, MS, RDN. &#8220;Small changes can make a big difference in health over time.&#8221;\n<\/p>\n<p>  Watch the Salt  <\/p>\n<p id=\"mntl-sc-block_6-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cSalt <a href=\"https:\/\/www.nature.com\/articles\/s41440-020-0428-y\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">contributes to inflammation for some individuals<\/a>,\u201d Cobble says. \u201cWhen cooking your favorite meals, flavor with spices and herbs first and taste test before adding salt. The dish may not even need it.\u201d Aside from <a class=\"recommendation-inline-link\" href=\"https:\/\/www.realsimple.com\/healthiest-salts-8729197\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">adding salt<\/a> at the stove or table, processed and canned foods can also contribute hefty amounts of sodium to our meals. When shopping for packaged goods, look for reduced-sodium products or options with 250 milligrams (mg) of sodium (or less) per serving. If you already have a pantry full of sodium-rich canned goods, don\u2019t fret\u2014just be sure to give any veggies or beans a good rinse prior to cooking. \u201cThis can reduce excess sodium that is used in the canning process for preservation,\u201d Cobble says.\n<\/p>\n<p>  Go for a Little Less Char  <\/p>\n<p id=\"mntl-sc-block_8-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> How we actually cook our food can make a huge difference in the inflammatory potential (or lack thereof) of our recipes. \u201cCertain cooking techniques can contribute to inflammation,\u201d says registered dietitian Karen Hawkins MA, RDN. This can be especially true for high-heat cooking methods like grilling or frying. \u201cHigh heat cooking can contribute to the production of inflammatory compounds such as <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6315629\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">advanced glycation end products<\/a> (AGEs) or <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8284014\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">heterocyclic amines<\/a> (HAAs). These compounds contribute to inflammation in the body,\u201d Hawkins says. While grilling and frying aren\u2019t completely off the table, it\u2019s smart to go easy on the amount of char you create with these methods when prioritizing <a class=\"recommendation-inline-link\" href=\"https:\/\/www.realsimple.com\/anti-inflammatory-recipes-11739532\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">anti-inflammatory cooking<\/a>.\n<\/p>\n<p>  Be Mindful of Added Sugars  <\/p>\n<p id=\"mntl-sc-block_10-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> When it comes to pro-inflammatory ingredients, added sugars pretty much top the list. And while this popular ingredient easily sneaks its way into both sweet and savory recipes, there are plenty of ways to mitigate\u2014or completely eliminate\u2014how much added sugar goes into your dishes. \u201cReplace <a class=\"recommendation-inline-link\" href=\"https:\/\/www.realsimple.com\/healthiest-sugar-substitute-8575380\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">sugar and syrups<\/a> in sauces with 100 percent fruit juice or whole fruit,\u201d Cobble suggests. Additionally, swapping refined cane sugar for nutrient-added sweeteners like honey or maple syrup can also boost the overall nutrition\u2014and <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7807510\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">decrease the inflammation<\/a>\u2014of your meal or dessert.\n<\/p>\n<p>  Ditch the Non-Stick Cookware  <\/p>\n<p id=\"mntl-sc-block_12-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Cookware can be the hidden danger you didn\u2019t expect when it comes to inflammation. \u201cThrow out the old nonstick pans\u2014they release toxic fumes and forever chemicals when scratched or overheated,\u201d Hawkins explains. <a class=\"recommendation-inline-link\" href=\"https:\/\/www.realsimple.com\/what-are-forever-chemicals-8727227\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Forever chemicals<\/a>, or per- and polyfluoroalkyl substances (PFAS), are well-known to contribute to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36592815\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">systemic inflammation<\/a>. \u201cChoose stainless steel or cast iron pans for cooking. They don\u2019t leach chemicals into food, especially when cooking at higher temperatures,\u201d Hawkins suggests. Non-toxic ceramic cookware also gets the anti-inflammatory cookware stamp of approval.\n<\/p>\n<p>  Opt for Healthy Fats  <\/p>\n<p id=\"mntl-sc-block_14-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Some research shows that saturated fat intake may also <a href=\"https:\/\/academic.oup.com\/eurheartj\/article\/41\/Supplement_2\/ehaa946.3622\/6003940#google_vignette\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">encourage inflammation in the body<\/a>. To skirt this concern, Cobble suggests \u201creplace shortening, lard, butter, and margarine with <a class=\"recommendation-inline-link\" href=\"https:\/\/www.realsimple.com\/healthy-fats-8740244\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">healthy fats<\/a> such as olive oil, avocados, and nut butters for spreads, dressings, and in cooking,\u201d she says. \u201cThis reduces saturated fat intake while increasing omega-3 fatty acid consumption\u2014which has been shown to help <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2405457724001992\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">reduce inflammation<\/a> in the body.\u201d While avocado oil is perfect for high-heat cooking, \u201cextra virgin olive oil (EVOO) is great for low heat cooking or dressings,\u201d Hawkins says. \u201cIt reaches its smoke point above 350 degrees Fahrenheit, at which point it can release harmful (pro-inflammatory) compounds and lose flavor and nutrition value.\u201d\n<\/p>\n<p>  Bake, Airfry, or Slow Cook  <\/p>\n<p id=\"mntl-sc-block_17-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> One meaningful way to keep AGEs and HAAs to a minimum in your recipes is to opt for gentle cooking methods\u2014like baking, airfrying, or slow cooking. \u201cSlow cookers and <a class=\"recommendation-inline-link\" href=\"https:\/\/www.realsimple.com\/easy-instant-pot-recipes-8411103\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Instant Pots<\/a> are great time saving tools, too,\u201d Hawkins says. Plus, they can help mitigate any inflammatory concerns surrounding saturated fat intake. \u201cBaking or air frying\u2014instead of deep-frying foods\u2014reduces the amount of excess fat in dishes,\u201d Cobble adds.\n<\/p>\n<p>  Add More Fruits and Veggies  <\/p>\n<p id=\"mntl-sc-block_19-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cAnd, as always, get your fruits and veggies in, as they have <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29931038\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">anti-inflammatory properties<\/a>,\u201d Cobble says. Thankfully, there are countless delicious ways to add these to your recipes. \u201cAdd a bag of <a class=\"recommendation-inline-link\" href=\"https:\/\/www.realsimple.com\/vegetables-you-should-buy-frozen-not-fresh-8728251\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">frozen veggies<\/a> to soups, scramble veggies into your eggs, or have cut veggies on hand for an easy snack,\u201d Cobble suggests. Fruit and veggies can also be blended into sauces, added to baked goods, or stirred into pastas.\n<\/p>\n<p id=\"mntl-sc-block_20-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> For even greater nutrient density, Hawkins likes to add her veggies in at the very end of cooking. \u201cTry adding spinach and other vegetables at the end of a cooking process to help preserve nutrients and flavors. Less cooking time enhances taste and texture,\u201d she says.\n<\/p>\n<p>  Simmer, Poach, or Steam  <\/p>\n<p id=\"mntl-sc-block_22-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Air frying, baking, and slow cooking aren\u2019t the only delicate cooking techniques\u2014simmering, poaching, and steaming are as gentle as it gets. \u201cGentle cooking methods such as steaming, simmering, or poaching help preserve antioxidants and nutrients in vegetables and avoid browning or charring that triggers inflammation,\u201d Hawkins says. While these low and slow methods are often overlooked by the everyday cook, they can elicit just as much flavor as popular high-heat methods\u2014especially if your food is properly seasoned!\n<\/p>\n<p>  Throw Out the Plastic Utensils  <\/p>\n<p id=\"mntl-sc-block_24-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> There\u2019s no denying that there are tons of gorgeous-looking plastic cooking and serving utensils on the market. That said, these kitchen tools are a definite no-no for anti-inflammatory cooking as they can melt or otherwise leach microplastics and forever chemicals into your final dish. Plenty of research backs the notion that circulating microplastics in the body contribute to inflammation and can even turn that <a href=\"https:\/\/translational-medicine.biomedcentral.com\/articles\/10.1186\/s12967-024-05731-5\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">inflammation into chronic disease<\/a>. Instead, look for stainless steel, responsibly sourced wood, silicone, or ceramic cooking utensils.\n<\/p>\n<p>  Add Anti-Inflammatory Flavors  <\/p>\n<p id=\"mntl-sc-block_26-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a class=\"recommendation-inline-link\" href=\"https:\/\/www.realsimple.com\/budget-friendly-fruits-and-vegetables-8686214\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Fruits and vegetables<\/a> are excellent choices when focusing on inflammation reduction in your cooking, but they\u2019re far from the only anti-inflammatory ingredients available. \u201cUse garlic, onion, ginger, and turmeric to enhance flavor in food and reduce inflammation,\u201d Hawkins suggests. \u201cSaut\u00e9ing them in healthy fats activates their anti-inflammatory compounds, like <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7402177\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">allicin in garlic<\/a> and onions and <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8572027\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">curcumin in turmeric<\/a>; be sure to saut\u00e9 on low heat to prevent burning and preserve the benefits.\u201d\n<\/p>\n<p>  Level Up Your Food Storage  <\/p>\n<p id=\"mntl-sc-block_28-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Beyond cookware and utensils, <a class=\"recommendation-inline-link\" href=\"https:\/\/www.realsimple.com\/food-storage-mistakes-11697105\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">food storage<\/a> containers can also be sneaky sources of plastic\u2014and the unwanted chemicals that come with it. Upgrade your leftover game by choosing glass, stainless steel, or non-toxic ceramic alternatives. It\u2019s just an added bonus that they&#8217;re often way more stylish than those old plastic tubs, too!<\/p>\n","protected":false},"excerpt":{"rendered":"There\u2019s no denying that cooking at home is often the healthier choice when pit against dining out or&hellip;\n","protected":false},"author":2,"featured_media":282342,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,4434,16,15],"class_list":{"0":"post-282341","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114896606579002165","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/282341","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=282341"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/282341\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/282342"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=282341"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=282341"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=282341"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}