Clean Recipe: Anti-Inflammatory Power Bowl

Anti-Inflammatory Power Bowl

A wooden bowl with salmon, quinoa, broccoli, sweet potatoes, and avocado. Lemon, honey bottles, and a wooden spoon are on a rustic table.

Inflammation is your body’s natural defense, but when it becomes chronic, it can slow healing, cause pain, and sap energy. This clean recipe is built from foods that naturally reduce inflammatory markers and fuel cell repair—perfect for post-workout recovery or chronic-pain management.

Ingredients (1–2 servings)

½ cup cooked quinoa
½ cup roasted sweet potato cubes
¼ cup steamed broccoli or kale
½ avocado, sliced
3 oz grilled salmon (or ½ cup chickpeas for plant-based)
1 tsp extra-virgin olive oil
Dressing: 1 tbsp lemon juice, ½ tsp turmeric, pinch sea salt, drizzle of honey

How to Make It

Roast sweet potatoes until golden.
Layer quinoa, greens, and protein in a bowl.
Whisk dressing ingredients, drizzle, and top with olive oil and avocado slices.

This bowl tastes indulgent yet serves as natural medicine for your joints, gut, and energy systems.

Why Each Ingredient Heals

Quinoa – A complete protein containing all nine essential amino acids. Rich in magnesium and B-vitamins, it relaxes muscles and supports nerve function—key for pain reduction and improved sleep. Its high fiber stabilizes blood sugar, reducing inflammatory spikes.

Sweet Potato – Packed with beta-carotene, vitamin C, and potassium, this root vegetable protects tissues from oxidative stress. Its slow-digesting carbs replenish glycogen stores after training.

Broccoli or Kale – Cruciferous vegetables supply sulforaphane, a compound shown to lower inflammatory cytokines. They also deliver calcium and vitamin K for bone strength.

Avocado – Loaded with monounsaturated fats and vitamin E, avocados improve joint lubrication and enhance nutrient absorption from other ingredients. They also supply glutathione, the body’s master antioxidant.

Salmon (or Chickpeas) – Wild salmon provides omega-3 fatty acids (EPA & DHA), which directly suppress inflammation pathways (COX and LOX). Chickpeas, the plant-based option, give zinc and manganese for immune balance.

Olive Oil – A cornerstone of the Mediterranean diet, olive oil’s oleocanthal acts like natural ibuprofen—reducing pain and swelling.

Lemon Juice + Turmeric + Honey – Lemon adds vitamin C to repair collagen. Turmeric’s active compound curcumin reduces inflammatory enzymes. Honey provides mild antimicrobial and prebiotic benefits that support gut health—where most inflammation begins.