Why Anti-Inflammatory Eating Matters Chronic inflammation has been linked to fatigue, brain fog, joint pain, and even long-term conditions like heart disease and autoimmune disorders. One of the most powerful ways to keep inflammation in check is through food. Choosing meals that are nutrient-dense, low in processed ingredients, and rich in anti-inflammatory compounds (think omega-3s, antioxidants, and fiber) can make a big difference in how you feel day to day. But here’s the good news: anti-inflammatory eating doesn’t have to be complicated. With a little prep (or by leaning on ready-to-eat meals), you can build consistency and make your daily routine easier. Foods to Embrace Colorful vegetables: Broccoli, spinach, sweet potatoes, bell peppers. Fruits rich in antioxidants: Berries, apples, citrus, pineapple. Healthy fats: Olive oil, avocado, salmon, walnuts. Lean proteins: Chicken, turkey, grass-fed beef, wild fish. Herbs and spices: Turmeric, ginger, garlic, cinnamon. Foods to Limit Refined sugar and flour Processed oils (canola, soybean, corn) Processed meats and fried foods Excess alcohol 3 Anti-Inflammatory Recipes You Can Make at Home 1. Turmeric Roasted Cauliflower & Broccoli Bowl Ingredients: 1 head cauliflower, cut into florets 2 cups broccoli, cut into florets 2 tbsp olive oil 1 tsp turmeric 1 tsp smoked paprika Salt and pepper to taste ½ cup cooked quinoa ¼ avocado, sliced Instructions: Preheat oven to 400°F. Toss cauliflower and broccoli with olive oil, turmeric, smoked paprika, salt, and pepper. Roast for 25 minutes until golden and tender. Serve over quinoa and top with avocado slices. 2. Salmon with Garlic Spinach & Sweet Potato Mash Ingredients: 1 salmon fillet (6 oz) 1 tbsp olive oil 2 garlic cloves, minced 2 cups fresh spinach 1 medium sweet potato, cooked and mashed Pinch of sea salt Instructions: Heat olive oil in a skillet and cook salmon for 3–4 minutes per side. In another pan, sauté garlic and spinach until wilted. Mash the sweet potato with a little olive oil and salt. Plate salmon with spinach and sweet potato for a perfectly balanced meal. 3. Berry Chia Seed Pudding (great for breakfast or snack) Ingredients: ½ cup unsweetened almond milk 3 tbsp chia seeds ½ tsp cinnamon ½ tsp vanilla extract ½ cup fresh berries Instructions: Stir chia seeds, almond milk, cinnamon, and vanilla in a jar. Let sit overnight in the fridge. Top with fresh berries in the morning. Tips for Staying Consistent Batch prep your staples like roasted veggies or quinoa on Sundays. Swap snacks: replace chips with apple slices + almond butter. Lean on ready-to-eat meals (like Pete’s Real Food) for the days you don’t have time to cook. Keep anti-inflammatory spices handy: turmeric, cinnamon, ginger, and garlic go with almost anything. How Pete’s Real Food Fits In We know you don’t always have hours to cook — and that’s where we come in. Our meals are designed to be: Anti-inflammatory by default: always gluten-free, dairy-free, refined sugar-free. Time-saving: heat and eat in minutes. Consistent: helps you stay on track without the last-minute “what’s for dinner?” scramble. Flexible: subscribe to save 10% or order à la carte when you need a boost.
Why Anti-Inflammatory Eating Matters
Chronic inflammation has been linked to fatigue, brain fog, joint pain, and even long-term conditions like heart disease and autoimmune disorders. One of the most powerful ways to keep inflammation in check is through food. Choosing meals that are nutrient-dense, low in processed ingredients, and rich in anti-inflammatory compounds (think omega-3s, antioxidants, and fiber) can make a big difference in how you feel day to day.
But here’s the good news: anti-inflammatory eating doesn’t have to be complicated. With a little prep (or by leaning on ready-to-eat meals), you can build consistency and make your daily routine easier.
Foods to Embrace
Colorful vegetables: Broccoli, spinach, sweet potatoes, bell peppers.
Fruits rich in antioxidants: Berries, apples, citrus, pineapple.
Healthy fats: Olive oil, avocado, salmon, walnuts.
Lean proteins: Chicken, turkey, grass-fed beef, wild fish.
Herbs and spices: Turmeric, ginger, garlic, cinnamon.
Foods to Limit
Refined sugar and flour
Processed oils (canola, soybean, corn)
Processed meats and fried foods
Excess alcohol
3 Anti-Inflammatory Recipes You Can Make at Home
1. Turmeric Roasted Cauliflower & Broccoli Bowl
Ingredients:
1 head cauliflower, cut into florets
2 cups broccoli, cut into florets
2 tbsp olive oil
1 tsp turmeric
1 tsp smoked paprika
Salt and pepper to taste
½ cup cooked quinoa
¼ avocado, sliced
Instructions:
-
Preheat oven to 400°F.
-
Toss cauliflower and broccoli with olive oil, turmeric, smoked paprika, salt, and pepper.
-
Roast for 25 minutes until golden and tender.
-
Serve over quinoa and top with avocado slices.
2. Salmon with Garlic Spinach & Sweet Potato Mash
Ingredients:
1 salmon fillet (6 oz)
1 tbsp olive oil
2 garlic cloves, minced
2 cups fresh spinach
1 medium sweet potato, cooked and mashed
Pinch of sea salt
Instructions:
-
Heat olive oil in a skillet and cook salmon for 3–4 minutes per side.
-
In another pan, sauté garlic and spinach until wilted.
-
Mash the sweet potato with a little olive oil and salt.
-
Plate salmon with spinach and sweet potato for a perfectly balanced meal.
3. Berry Chia Seed Pudding (great for breakfast or snack)
Ingredients:
½ cup unsweetened almond milk
3 tbsp chia seeds
½ tsp cinnamon
½ tsp vanilla extract
½ cup fresh berries
Instructions:
-
Stir chia seeds, almond milk, cinnamon, and vanilla in a jar.
-
Let sit overnight in the fridge.
-
Top with fresh berries in the morning.
Tips for Staying Consistent
Batch prep your staples like roasted veggies or quinoa on Sundays.
Swap snacks: replace chips with apple slices + almond butter.
Lean on ready-to-eat meals (like Pete’s Real Food) for the days you don’t have time to cook.
Keep anti-inflammatory spices handy: turmeric, cinnamon, ginger, and garlic go with almost anything.
How Pete’s Real Food Fits In
We know you don’t always have hours to cook — and that’s where we come in. Our meals are designed to be:
Anti-inflammatory by default: always gluten-free, dairy-free, refined sugar-free.
Time-saving: heat and eat in minutes.
Consistent: helps you stay on track without the last-minute “what’s for dinner?” scramble.
Flexible: subscribe to save 10% or order à la carte when you need a boost.
