Anti-inflammatory diet: Try Khichdi, aloo-methi, ginger-turmeric chai for a healthier you

If you notice persistent pain, fatigue, swelling, recurring infections or skin problems, don’t ignore these issues. They could be signs of chronic inflammation. Inflammation is our body’s natural defence to fight injury or infection. But if your body has chronic inflammation, can lead to health issues like heart disease, diabetes, or arthritis.

But there’s good news. Rather than treating chronic inflammation with medication, you can include anti-inflammatory ingredients into your meals and take a big step toward reducing inflammation and boosting your overall health.

Let’s look at some simple meals you can include in your diet this winter to fight inflammation and nourish you from inside.

• Turmeric khichdi: Soothing, golden-hued comfort food

Turmeric khichdi is the ultimate comfort food in many of our households and for good reason too. It is a powerhouse of anti-inflammatory ingredients. This simple yet nourishing dish is made by combining basmati rice and yellow moong dal and flavoured with turmeric, ginger, and cumin. It's cooked to a soft, porridge-like consistency and garnished with fresh cilantro for a touch of brightness. The curcumin in turmeric has anti-inflammatory properties, as supported by research in the Nutrients Journal, while moong dal has gut-friendly fibre and protein. It's perfect when you want a light, filling meal, pairs well with yogurt or some tangy pickle.

Also read | Turmeric, berries, fatty fish and more, 5 best anti-inflammatory foods and their health benefits

• Spinach and sweet potato curry: A burst of colour, filled with nutrients

This curry is a beautiful blend of soft roasted sweet potatoes and fresh spinach, mixed with spices like turmeric, cumin, and coriander. It gives the creamy quality of coconut milk; garlic and ginger make up for this rich, aromatic base, while sweet potatoes add great amounts of beta-carotene content, which helps to heal the skin and reduces inflammation, as also noted by the Journal of Nutritional Science. Spinach with its rich vitamins A and C gives a very high dose. This is certainly a very hearty, nourishing curry that one must have on dinner nights.

• Masoor dal: A nice red lentil curry

Masoor dal, or red lentil curry, is a staple of many Indian kitchens and a powerhouse of nutrition. The lentils are cooked with onions, tomatoes, turmeric, and garam masala to create a hearty, protein-rich dish. According to Advances in Pharmacological Sciences, lentils help reduce gut inflammation and aid in digestion, while turmeric brings its well-known anti-inflammatory effects. This dish is easy to make, versatile, and always nice with steamed rice or whole-grain rotis.

• Ginger and turmeric chai: A soothing beverage

For a warm, comforting drink that’s perfect any time of day, ginger and turmeric chai is a must-try. This spiced tea is made by simmering fresh ginger, turmeric, and cardamom in water and milk. Slightly sweetened with honey or jaggery, this chai is as soothing as it is nutritious. Both ginger and turmeric are potent anti-inflammatory agents that also aid digestion and boost immunity, as also supported by the Journal of Medicinal Food. Sip on this golden chai to relax and recharge after a long day.

Also read | Add these 7 anti-Inflammatory foods to your daily diet for multiple health benefits

• Aloo methi: A simple, flavourful stir-fry

Aloo methi is a classic dish that combines tender potatoes with fresh methi leaves for a dish that’s both flavourful and healthful. Methi, or fenugreek, is packed with antioxidants and anti-inflammatory properties, as found in Phytotherapy Research, while potatoes provide potassium and vitamin C. Flavoured with cumin, turmeric, and chili powder, this dish is best served with whole-grain rotis or parathas for a comforting and satisfying meal.

Adopting an anti-inflammatory diet doesn’t have to be complicated or boring. With these recipes, you can enjoy a wide variety of flavours while giving your body the nutrients it needs to thrive.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.