Combat the excesses of summer with an anti-inflammatory diet

After the summer, our bodies are begging to get back to our routines and the habits that are so good for it: getting proper sleep; keeping regular hours and breaks; eating light, homemade food; having time for yourself; picking up sport again; etc.

Eating too many ultra-processed foods, those saltier or sweeter dishes that we’ve enjoyed on holiday, may have altered our intestinal microbiota. Diets with a high fat or sugar content alter our microbiome, leaving fewer good bacteria and indirectly affecting our health as well.

Plus, prolonged exposure to sun during the summertime made lead to lesions in our genetic code and damage it, leaving us more exposed to illness. A proper diet, reparative sleep, getting back to a sports routine, etc., helps our body have the defence mechanisms it needs to combat these external factors and lower inflammation. Here is where antioxidants come into play.

Antioxidants are molecules that are able to slow or prevent cell oxidation, lowering the presence of free radicals. An anti-inflammatory diet is rich in antioxidants, because it includes many foods like fruits and vegetables, whole grains and unsaturated fats, which help repopulate the bacteria that are beneficial for our intestinal flora.

The benefits of following an anti-inflammatory diet are manifold: it improves digestion, lowers bloating, prevents health problems and improves our mood. Plus, it’s easy and cheap. The key is planning menus and filling your fridge with fresh foods.

Cristina Subirana, at the helm of @the_healtyfoodie, offers a varied, healthy weekly menu based on anti-inflammatory foods. Below we’re pleased to share one of her recipes:

ITALIAN-STYLE AUBERGINE

For: 3-4 people

Preparation time: 50 minutes

Ingredients:

• 800 gr whole tinned tomatoes
• 70 ml extra-virgin olive oil
• 1 tablespoon of dried oregano
• 3-4 fresh basil leaves
• 3 large aubergines
• Salt, pepper

For the vegan cheese:

• 50 gr Brazil nuts
• 100 gr cashews
• 50 gr baking powder
• Salt, pepper

If you want to make it with traditional cheese:

• 100 gr grated parmesan cheese
• 150 gr fresh mozzarella

Directions:

Add the oil, tomato, basil leaves and oregano to a pan and slowly let it reduce.

Slice the aubergines into thin layers and place them over a paper towel with a bit of salt until they release moisture to remove their bitterness (about 20-30 minutes).

Soak the cashews in water for around 20-30 minutes, then drain them and set them aside.

Prepare the vegan cheese: put the drained cashews, the Brazil nuts and the baking powder in a blender with salt and pepper and process until it becomes a homogeneous paste.

Put the tomato sauce in a baking dish, then add the aubergines, then your vegan cheese paste, then another layer of tomato, another of aubergine and a final layer of vegan cheese.

Bake at 180 degrees for around 30 minutes until the aubergine is ready. Remove it from the oven and serve with a few fresh basil leaves.

*If you don’t want to use vegan cheese, substitute it with fresh mozzarella and parmesan cheese.