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3 anti-inflammatory foods included in one delicious meal

Updated: May 16, 2021

Why Anti-inflammatory? Well Anti-inflammatory foods have the potential to reduce inflammation in our body. Amazing right? They have very clever ways of stealing the nasty superpowers of inflammation and turning them into good superpowers. Inflammation manifests in our bodies in a variety of ways, from a variety of different reasons. For our elders, it’s commonly just because of the inevitable ageing process, coupled with one or more chronic illnesses.

I don’t prescribe to an exclusive anti-inflammatory diet for anyone, as I'm not a big fan of restricting foods. Unless I'm consulting with you one on one and there's a chronic reason to do so. I do however recommend being guided by the principles of choosing anti-inflammatory foods, basically because they involve delicious, whole food that let’s face it, tastes and makes you feel bloody good.

Here’s a recipe that involves 3 delicious anti-inflammatory foods, and is actually one of my fave lunches to whip up and eat during the week. It has turmeric, ginger and garlic. It’s easy to prepare, warming, wholesome, delicious and can be modified to suit differing dietary requirements or complications.

Now apart from concentrating on the nutrient components of a meal, I'm always thinking about the meaning around a meal to spark, cultivate or maintain a connection with food. This could become a Friday night staple for your elderly cared one as it resembles a bit of an Indian or Thai take away. If you’re making this for your cared one, think about perhaps serving it in a takeaway plastic dish and deliver it in a brown paper bag to add some fun, meaning and ceremony around the meal.

Keep in mind, that this meal might not be to the particular taste preference of your cared one. I’m putting it out there as an appealing recipe, with low allergies and one that is packed full of flavour and whole goodness. I have provided some modifications below, that might help too.

Megan’s Anti-Inflammatory Curry


• 1.5 cups white rice, brown rice or 1 cup quinoa

• 1 sweet potato

• 1 eggplant

• 1 zucchini

• 1 tbsp coconut oil

• 1 tsp paprika

• 1 tbsp fresh grated ginger

• 1 tsp fresh grated turmeric

• 1 squashed garlic clove

• 1 stock cube

• 1 tsp chilli flakes

• 1 can of chick peas

• 1 can of coconut milk

• handful of baby spinach

• coriander to garnish


• cook rice or quinoa as per instructions (I used a rice cooker for ease)

• over boiling water, steam chopped sweet potato, eggplant and zucchini for 10 minutes

• heat a sauce pan med-high with coconut oil and add paprika, ginger, turmeric, garlic, stock cube and chilli flakes

• stir for 2 minutes

• add steamed vegetables and chickpeas and coat for 1 minute

• turn the saucepan to low-med and add coconut milk, stirring

• simmer for 5-10 minutes, depends on your favoured consistency

• serve 2 big ladles of curry in a bowl with 1 cup cooked rice/quinoa, a handful of baby spinach and sprinkle with coriander

• there will be enough for 4 serves

> Modifications

• Remove the eggplant skin when preparing, and puree or heavily mash the curry if your cared one has a soft or pureed diet prescription

• GF stock cubes can be substituted

• Chilli can be omitted

• Other vegetables can be used if those are not liked

PM me if you need more suggestions to make this one work for your cared one.

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