In this blog post, I will share some of my favorite vegetarian recipes that can fight inflammation and chronic pain. If you didn't read my previous post about chronic pain and diet you should definitely read it.

It’s really important to use non-addictive ingredients when you use broth, peanut butter, coconut milk, etc. I added a link next to the ingediens to choose from. Always read the label; fewer ingredients are the best.

Anti-inflammation recipes for chronic pain :

1, Golden Cauliflower soup

Ingredients (serving 4)

1 head cauliflower, cut into chunks (about 4 cups)
1 shallot, roughly chopped
1 carrot, roughly chopped
extra-virgin olive oil
½ tsp sea salt
2 cloves garlic, peel on
1½ tbsp peeled and chopped ginger
2 tsp each of ground turmeric and ground cumin
1 tsp smoked paprika
¼ tsp ground black pepper
4 cups low-sodium vegetable broth, divided (homemade or preservative-free)
1 13.5-oz full-fat coconut milk ( preservatives free); here is a list
Fresh cilantro sprigs for serving

1. Preheat oven to 350°F. Line a large baking sheet with parchment paper. Place cauliflower, shallot, and carrot on a sheet and toss with olive oil. (Make sure is covered) Sprinkle with salt. Wrap garlic in a small square of foil and place on the baking sheet. Bake for 20 minutes, until cauliflower and carrot start turning golden and are fork-tender. Set vegetables aside to cool for about 10 minutes.

2. Meanwhile, heat a large saucepan on medium. Add olive oil, ginger, turmeric, cumin, smoked paprika, pepper flakes, and black pepper. Toast spices for 1 minute. Add one-quarter of broth and coconut milk, bring to a simmer, then reduce heat to medium-low. Simmer for 5 minutes.

3. When cool enough to handle, remove garlic from foil; remove peel and discard. Add garlic, roasted vegetables, and ginger mixture to a blender. Blend on low and slowly increase speed to purée the vegetables. Slowly stream in the remaining three-quarters of broth and blend until very smooth, about 1 minute. Return to saucepan over medium heat until heated through—top servings with cilantro.

2, African Sweet Potato Stew —This is from Dr. Mark Hyman’s book: What a heck should I Cook?

I love this book so much! This is my all-time favorite dish. (It isn’t a vegetarian cookbook) Serving 4

•1 medium onion, chopped

•2 cloves garlic, minced

•2 teaspoons grated peeled fresh ginger ½ teaspoon cayenne pepper

•1 tablespoon mild curry paste

• medium sweet potato (about ¾ pound), peeled and chopped into ½-inch pieces

•1¼ cups vegetable broth ; homemade or here is a list to choose from (without additives)

•1 (28-ounce) can diced tomatoes

•2 cups button mushrooms 1 heaping cup baby spinach, chopped

•3 tablespoons peanut butter (without additives); here is a list to choose from

•2 tablespoons chopped fresh cilantro, plus more for garnish

•Sea salt and freshly ground black pepper

Heat the olive oil in a large pot over medium heat until shimmering. Add the onion, garlic, ginger, and cayenne and cook gently for 10 minutes. Add the curry paste, stir well, and cook for 1 minute. Stir in the sweet potato and cook for another 3 to 4 minutes. Add the broth and tomatoes and bring to a boil. Cover, reduce the heat, and simmer for 15 to 20 minutes until the sweet potato is fork-tender. Add the mushrooms and cook for another 5 minutes, then stir in the spinach. 2. In a small bowl, mix a couple scoops of stew with the peanut butter and stir well, then mix this back into the stew. Stir in the cilantro and add salt and pepper to taste. 3. To serve, ladle the stew into bowls and garnish with additional cilantro.

3, Roasted Root Vegetables with Lemony Herb Pesto

Ingredients (servings 6)

Vegetables

1 lb parsnips, cut into ½-inch pieces
12 oz baby purple potatoes, cut into ½-inch pieces
1 celery root, peeled, cut into ½-inch pieces
1 turnip, peeled, cut into ½-inch pieces
2 tbsp olive oil
1 tsp sea salt
¼ tsp ground black pepper

Pesto

½ cup roughly chopped fresh parsley
½ cup roughly chopped fresh basil
⅓ cup chopped raw unsalted almonds
2 lemons (NOTE: Peel both lemons with a vegetable peeler, then roughly chop the zest. Juice 1 lemon to yield 2 tbsp.)
1 clove garlic, chopped
½ tsp sea salt
¼ tsp red pepper flakes
⅓ cup extra-virgin olive oil

Preparation

1. Preheat oven to 400ºF. Prepare vegetables: On a large, rimmed parchment-lined baking sheet, toss parsnips, potatoes, celery root, and turnip with oil, salt, and pepper and spread in a single layer. Roast vegetables until tender and caramelized, 45 to 50 minutes, stirring once or twice.

2. Meanwhile, place all pesto ingredients in a food processor except oil. Pulse until blended but still slightly chunky, 8 to 10 pulses. With motor running, stream in oil and 3 tbsp water until just combined.

3. Transfer roasted vegetables to a serving bowl; toss with pesto.

4,Thai Red Curry with Vegetables

INGREDIENTS (4 servings)

1 ¼ cups brown jasmine rice or long-grain brown rice, rinsed (sometimes I use bulgur or quinoa)
1 tablespoon coconut oil or olive oil
1 small white onion, chopped (about 1 cup)
Pinch of salt, more to taste
1 tablespoon finely grated fresh ginger (about a 1-inch nub of ginger)
2 cloves garlic, pressed or minced
1 red bell pepper, sliced into thin 2-inch long strips
1 yellow, orange or green bell pepper, sliced into thin 2-inch long strips
3 carrots, peeled and sliced on the diagonal into ¼-inch thick rounds (about 1 cup)
2 tablespoons Thai red curry paste (make sure to look at the label)
1 can (14 ounces) regular coconut milk; (without additives )
½ cup water
1 ½ cups packed thinly sliced kale (tough ribs removed first),
1 ½ teaspoons coconut sugar or turbinado (raw) sugar or brown sugar
1 tablespoon tamari or soy sauce
2 teaspoons rice vinegar or fresh lime juice
Garnishes/sides: a handful of chopped fresh basil or cilantro, optional red pepper flakes, optional sriracha or chili garlic sauce

To cook the rice, bring a large pot of water to boil. Add the rinsed rice and continue boiling for 30 minutes, reducing heat as necessary to prevent overflow. Remove from heat, drain the rice, and return the rice to the pot. Cover and let the rice rest for 10 minutes or longer until you're ready to serve. Just before serving, season the rice to taste with salt and fluff it with a fork.

To make the curry, warm a large skillet with deep sides over medium heat. Once it's hot, add the oil. Add the onion and a sprinkle of salt and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes. Add the ginger and garlic and cook until fragrant, about 30 seconds, while stirring continuously.

Add the bell peppers and carrots. Cook until the bell peppers are fork-tender, 3 to 5 more minutes, stirring occasionally. Then add the curry paste and cook, stirring often, for 2 minutes.

Add the coconut milk, water, kale, and sugar, and stir to combine. Bring the mixture to a simmer over medium heat. Reduce heat as necessary to maintain a gentle simmer and cook until the peppers, carrots, and kale have softened to your liking, about 5 to 10 minutes, stirring occasionally.

Remove the pot from the heat and season with tamari and rice vinegar. Add salt (I added ¼ teaspoon for optimal flavor), to taste. If the curry needs a little more punch, add ½ teaspoon more tamari, or for more acidity, add ½ teaspoon more rice vinegar. Divide rice and curry into bowls and garnish with chopped cilantro and a sprinkle of red pepper flakes, if you'd like. If you love spicy curries, serve with sriracha or chili garlic sauce on the side.

This Thai red curry recipe is so easy to make at home! It's much tastier than takeout and healthier, too. Feel free to change up the vegetables (you'll need about 3 cups total) and skip the kale if you want a more traditional Thai curry. This recipe is vegetarian, vegan, and gluten-free for all to enjoy. You can add chicken if you would like.

This recipe is from one of my favorite vegetarian websites https://cookieandkate.com/

Bon appetite!

A balanced, nutrient-rich diet is on of the key to combatting inflammation. Focus on incorporating anti-inflammatory foods like fruits, vegetables, whole grains, and lean proteins into your meals:

These powerhouses are packed with vitamins, minerals, and antioxidants that can help calm inflammation and support your body's natural healing processes.Don't forget to drink enough water! Staying hydrated is essential for flushing out toxins, aiding digestion, and maintaining proper joint function. Make it a habit to sip on water throughout the day and limit sugary beverages that can contribute to inflammation. I love squeeze some lemon or lime to my water in the morning.

Prioritize Rest and stress management, as well regular physical activities to recover from chronic pain:

Adequate sleep and effective stress management are crucial components of a healthy lifestyle. Lack of sleep and chronic stress can exacerbate inflammation and amplify pain. Establish a relaxing bedtime routine, practice mindfulness or meditation, and find activities that help you unwind and rejuvenate.

Regular physical activity is a powerful tool for managing chronic pain and reducing inflammation. Engaging in exercises like walking, swimming, yoga, or strength training can improve joint flexibility, boost circulation, and release natural pain-relieving endorphins. Start with activities that suit your fitness level and gradually increase intensity over time.

You can download my freebie to start moving your body and feel better today.

If you need help, please feel free to send me an email. I created an excellent program called Pain-Free living yoga that helped many clients recover from chronic pain. It is crucial to start working with a professional teacher/coach when you are in chronic pain. Why? The reason is to start with the right exercises and learn the proper technique. I met many people who tried alone or went to the wrong group class and were in more pain than before.