🥗 SIMPLE ANTI-INFLAMMATORY LUNCH OR DINNER BOWL

🥗 SIMPLE ANTI-INFLAMMATORY LUNCH OR DINNER BOWL

Base

  • Quinoa or brown rice

Toppings

  • Steamed greens (spinach, kale, or broccoli)
  • Avocado slices
  • Cherry tomatoes
  • Grilled salmon or chickpeas

Dressing

  • Olive oil
  • Lemon juice
  • Pinch of turmeric + black pepper

Why it helps

  • Builds cartilage and protects joints
  • Omega-3s reduce swelling
  • Keeps inflammation low all day

⏱ Prep Time

20–25 minutes (less if grains are pre-cooked)

👩🍳 How to Make It (Step-by-Step)

1️⃣ Cook the Base

Choose one:

  • Quinoa: Rinse well, cook 1 cup quinoa with 2 cups water (simmer 15 minutes)
  • Brown rice: Cook according to package instructions (about 30–40 minutes)

💡 Tip: Cook extra for the week—this saves time and supports consistent anti-inflammatory eating.

2️⃣ Prepare the Toppings

  • Steamed greens:
    Lightly steam spinach, kale, or broccoli for 3–5 minutes until just tender
  • Avocado:
    Slice just before serving to prevent browning
  • Cherry tomatoes:
    Rinse and halve
  • Protein:
    • Grilled salmon: Season lightly, grill or pan-sear 3–4 minutes per side
    • Chickpeas: Rinse canned chickpeas and warm gently, or roast for extra texture

3️⃣ Make the Anti-Inflammatory Dressing

In a small bowl, whisk:

  • 1–2 tbsp olive oil
  • Juice of ½ lemon
  • Pinch of turmeric
  • Pinch of black pepper

⚠️ Black pepper is essential—it boosts turmeric absorption dramatically.

4️⃣ Assemble the Bowl

  • Add quinoa or brown rice to the bowl
  • Layer greens, avocado, tomatoes, and protein
  • Drizzle dressing over the top
  • Gently toss or leave layered

💛 Why This Bowl Helps Your Joints

🦴 Supports Cartilage & Joint Structure

  • Quinoa and brown rice provide magnesium and amino acids needed for tissue repair
  • Greens deliver vitamin C, essential for collagen production

🐟 Reduces Swelling & Inflammation

  • Salmon is rich in omega-3s (EPA & DHA), clinically shown to reduce joint stiffness and swelling
  • Chickpeas provide plant-based anti-inflammatory polyphenols

🫒 Keeps Inflammation Low All Day

  • Olive oil + lemon reduces inflammatory markers
  • Turmeric helps calm chronic inflammation
  • Avocado supports joint lubrication and reduces oxidative stress

This bowl is especially helpful for:

  • Arthritis or joint stiffness
  • Post-workout recovery
  • Long workdays when inflammation tends to build

❄️ Shelf Life & Storage (Very Important)

🕒 Fridge Life (Stored Separately – Best Option)

  • Cooked quinoa/brown rice: 4–5 days
  • Steamed greens: 3–4 days
  • Cooked salmon: 2–3 days
  • Chickpeas: 4 days
  • Dressing: Up to 5 days
  • Avocado: Add fresh (do not store sliced)

🥗 Assembled Bowl

  • Best within 24 hours
  • After that, texture and nutrients decline

🫙 Storage Tips

  • Store components in airtight glass containers
  • Keep dressing separate until serving
  • Reheat grains and greens gently; add avocado and dressing after

🌿 Pro Tip for Meal Prep

Prep 2–3 days’ worth of grains, greens, and dressing. Rotate salmon one day, chickpeas the next to keep inflammation low without boredom.

 

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