Healthy Recipes – Seedless Raspberry Sauce

11 Natural Anti-Inflammatory Foods – Foods That Fight Inflammation

Healthy Recipes - Seedless Raspberry Sauce | Johns Hopkins Medicine

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Inflammation is a buzzword attached to almost everything we eat these days, whether it’s about avoiding a food that causes it or eating a food that reduces it. Why? Inflammation has a reputation as the “bad guy” when it comes to your health.

In part, it's true: Chronic inflammation can lead to serious—and sometimes deadly—conditions down the road, such as type 2 diabetes, heart disease, cancer, and dementia. Think of inflammation a war going on within your body. Whenever your body takes in food or experiences some kind of ‘invasion,’ your immune system carries out an inflammatory response to tamp down that invasion.

Then, a second process called anti-inflammation begins, which is fueled by the nutrients and minerals that already exist in your body. This process is completely normal and ultimately brings your body back to its natural, equalized, pre-invasion state, says Zhaoping Li, M.D., director of the UCLA Center for Human Nutrition.

Inflammation becomes a bad thing, however, when that second response—the anti-inflammatory one—doesn’t do its job of bringing your body back to center. “This very low-grade inflammation on a persistent basis is believed to be the platform for chronic diseases,” says Dr. Li.

Despite the stigma attached to the word itself, inflammation is still a natural process. “Inflammation’s good for fighting any invasions to the body,” says Dr. Li.

So, what can you do to avoid the chronic (a.k.a. “bad”) form of inflammation? First, avoid overeating. “To deal with the excess is always an extra burden for the body,” says Dr. Li. Then, pack your diet with the following anti-inflammatory foods.

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1 Leafy greens

Rich in vitamin K and offering powerful anti-inflammatory and anticancer effects, greens such as kale, collards, bok choy, and broccoli should be mainstays of your diet, according to Dr. Andrew Weil, founder and director of the Andrew Weil Arizona Center for Integrative Medicine at the University of Arizona and a member of Prevention's Medical Advisory Board.

Fight inflammation: If you’re not already a big spinach eater, buy one bag from the grocery store with the goal to add it into all of your meals—breakfast, lunch, and dinner, says Leah Groppo, M.S., R.D., a clinical dietician at Stanford Health Care.

2 Berries

All varieties are healthful, but one study found that black raspberries reduced the incidence of certain cancers in animals by 50%, according to Dr. Weil.

“Berries have antioxidant compounds known as polyphenols, which help neutralize your body’s inflammatory response, adds Gerard Mullin, M.D., a gastroenterologist at Johns Hopkins Medicine. “Polyphenols are the body’s natural antioxidants,” he says.

Fight inflammation: “Blueberries can be enjoyed as a stand-alone fruit or mixed with yogurt or cottage or in a smoothie,” says Gans. “They also add the perfect amount of sweetness to a bowl of oatmeal with a drizzle of honey.”

3 Salmon

When it comes to fatty fish and their anti-inflammatory response properties, it all comes down to omega-3 fatty acids. “Omega-3s are thought to have anti-inflammatory properties that may help to decrease risk for heart disease, joint pain, and depression,” says Gans.

Fight inflammation: “Salmon can easily be enjoyed for lunch or dinner simply rubbed in olive oil, salt and pepper, a squeeze of fresh lemon, and then grilled or broiled,” says Gans.

Try this honey-spiced salmon with quinoa if you’re in need of a super simple recipe. If you can't find salmon, black cod has even more inflammation-taming omega-3 fatty acids, says Dr. Weil.

4 Ginger

Along with having potent anti-inflammatory action, ginger helps reduce intestinal gas and nausea, says Dr. Weil.

Fight inflammation: “Make a fresh ginger tea by cutting up ginger root and letting it soak in a cup of hot water,” says Keri Glassman M.S., R.D.N. and founder of Nutritious Life. Add lemon and honey if you'd to enhance the flavor.

5 Avocado

If you’re already spreading avocado on your toast every morning, you’re doing your body a favor. “Avocado is a good source of monounsaturated fats,” says Keri Gans, M.S., R.D.

, a New York-based nutrition consultant and author of The Small Change Diet. Avocados also contain anti-inflammatory antioxidants, says Gans.

This includes vitamins C, A, and E, all of which have been associated with a strengthened immune system, as well as a decreased risk for certain cancers and heart disease.

Plus, says Dr. Li, who has done a study on how avocados affect inflammation, they can actually balance out some of the more inflammatory foods you might eat, hot wings or hamburgers.

Fight inflammation: “Avocado is delicious served on 100% whole-grain bread with poached eggs and red pepper flakes,” says Gans. Into guac? Try this smoky guacamole recipe.

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6 Almonds

One of the keys to avoiding inflammation is avoiding foods that contain saturated fats. Instead, look for foods that are composed of monounsaturated fats, almonds, which are also a good source of vitamin E and manganese.

“Monounsaturated fats specifically have been associated with a decrease in inflammation in the body,” says Gans. But another important thing to remember here is that the calories in nuts can add up more quickly than you might realize, so try to stick to a 1-oz. serving when you’re eating them, says Gans.

Fight inflammation: “Almonds make the perfect on-the-go snack or crunchy topping for a salad instead of croutons,” says Gans.

7 Black Beans

berries, black beans also contain anti-inflammatory polyphenols, says Gans, but they even take it one step further by packing 8 grams of gut-filling fiber per 1/2 cup serving. “Fiber may help lower cholesterol levels, stabilize blood sugars, and aid in digestion,” says Gans.

Fight inflammation: “Black beans can easily be tossed in salads, pasta sauces, or soups to increase their nutritional benefit,” says Gans. This spicy black bean soup is perfect for a cozy night in.

8 Pistachios

One major marker of chronic inflammation is high blood sugar levels, says Dr. Li, but research shows that pistachios can actually help keep that in check.

One 2015 study in particular observed the inflammatory effects of eating white bread alone versus eating white bread with pistachios.

In spite of the actual calories, adding pistachio to the bread prevented glucose levels from spiking as much as they normally would, says Dr. Li.

Fight inflammation: Eat natural, raw, shelled pistachios as opposed to roasted, salted ones. One recent study found natural pistachios have double the concentration of antioxidants compared to roasted ones.

If you want to get creative, sprinkle 1 cup of watermelon with crushed pistachios and top with torn basil, suggests Lorraine Kearney, C.D.N., N.D.T.R., adjunct professor at the City University of New York.

9 Pomegranate

In a study that Dr. Li and her team are currently working on, they’ve found that natural pomegranate juice—as opposed to water with the same amount of sugar in it—has much less of an impact on your blood glucose. “Even though there’s the same amount of sugar, your body responds differently,” says Dr. Li.

But this doesn’t mean you should glug all the fruity drinks in sight. In fact, sugar—next to saturated fats—is one of the primary causes of chronic inflammation. “Particularly those two in combination, we’re more ly to have a higher degree of inflammation,” says Dr. Li.

The key is to have anything naturally sugary in moderation, including pomegranate juice.

Fight inflammation: Pomegranate seeds are actually more nutritious and have a higher bioavailability of antioxidants, meaning your body will have an easier time absorbing them, explains Kearney. Simply add the seeds to a Greek Yogurt or toss them onto your salad, she says.

10 Asparagus

Another buzz term we’ve all heard lately is “gut health.” And just it influences most everything else in your body, gut health can also impact inflammation and your body’s response to it.

Prebiotics (a fermentable fiber that we can’t digest in our stomach) are ultimately what feed the good bacteria in our bodies, says Dr. Li.

They come in lots of different forms, but anti-inflammatory vegetables asparagus or leeks are your best bet.

Challenge yourself to get as much color on your plate as possible when it comes to vegetables, since those are ultimately what keep your inflammatory response and your gut microbiomes healthy, says Dr. Li.

Fight inflammation: Eat a combination of cooked and raw prebiotic vegetables. “Because a lot of nutrients are not available to humans if you just eat it raw,” says Dr. Li. “But meanwhile, as we cook, we miss some vitamins. So the best is combination.”

11 Egg whites

If you’re looking for an anti-inflammatory food that’s more animal-based, try incorporating egg whites into your diet, which have plenty of immunity-protecting properties to aid in anti-inflammation, according to a review of research published in Nutrients. Plus, they don’t cause much damage during digestion themselves. “Egg whites, in particular, are pretty neutral, so they will not cause a huge inflammation,” says Dr. Li.

Fight inflammation: “Scramble egg whites with spinach and tomatoes and serve with 1 slice of wheat bread buttered with 1/4 avocado,” suggests Kearney.

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For Seniors Archives

Healthy Recipes - Seedless Raspberry Sauce | Johns Hopkins Medicine

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30 Mouthwatering Raspberry Dessert Recipes

Healthy Recipes - Seedless Raspberry Sauce | Johns Hopkins Medicine

Enjoy the sweet-tart flavor of raspberries in pie, cheesecake, cupcakes, dessert sauces and more with our raspberry dessert recipes.

Layers of cheesecake, raspberry filling, almonds and coconut form dessert bars perfect for summer picnics and potlucks. 



Fresh berries work best in this elegant dessert (frozen berries get too watery). Keep fruit refrigerated and dry and use within a couple of days of purchase.

A subtle swirl of fresh raspberries infuses this homemade angel food cake with light fruit flavor. all angel food cakes, it has no fat or cholesterol.


The deceptively rich but notably not gooey Raspberry Butter Bars from WheatFields Eatery and Bakery in Omaha are perfect for occasions when mess-free desserts appeal (say, a day on the boat). They're darn good with coffee in the morning, too-fitting for a place that specializes in outsize breakfasts.

No one knows how fools (a centuries-old blend of whipped cream and fruit) got their playful name. Maybe it's because, with just 4 ingredients, you'd be foolish not to make one!

An airy Pavlova cradles fresh raspberries and a simple raspberry sauce.



White chocolate teams up with raspberries in an ultrarich cheesecake in a shortbread cookie crust.

Layers of raspberries and custard topped with lacy caramelized sugar form this elegant yet easy-to-make dessert.

Chambord (black raspberry liqueur) intensifies the raspberry flavor of the filling, while a mixture of cream cheese and whipped cream makes a sweet top layer. 


Turn raspberry-filled cupcakes upside down before drizzling with a rich chocolate truffle icing.

Here's a smooth make-ahead dessert sauce that offers an easy way to get cheesecake flavor. Serve it over fresh fruit or layer in a parfait glass with fruit and cookies or cake for a special-occasion dinner finale.

More than 4 cups of berries make this pie extra juicy. Be sure to let it cool completely before you slice it. And don't forget the vanilla ice cream! The recipe comes from Covered Bridge Farm near Forest Lake, Minnesota. 


Raspberry juice or raspberry liqueur flavors these cupcakes, while meringue adds a so-light topping. Press a raspberry into the meringue for a final touch.

These festive “bake-and-slice” cookies look stunning on a tray of holiday desserts. 

This easy blender sauce tops ice cream with a gorgeous red berry punch. Look for spreadable fruit in the jam/jelly section of your supermarket. The sauce has just 37 calories for a two-tablespoon serving.


Blend just four ingredients, including either fresh or frozen raspberries, for this super-easy two-crust pie. The recipe comes from the former Clarmont restaurant in Columbus, Ohio.

This special-occasion dessert will disappear quickly. Soft cookies sandwich a white chocolate mascarpone filling and seedless raspberry preserves.

These cupcakes get a double dose of raspberry flavor, with raspberry liqueur in the cake as well as the frosting. Top with fresh raspberries, too, if you !


Combine raspberries with cake mix and mousse mix for this taste-tempting (and easy) chocolate delight from a Chaska, Minnesota, reader.

Raspberries stud this creamy dessert from a Baxter, Minnesota, restaurant.

These moist, sugar-topped muffins can be made with either fresh or frozen raspberries – but they're especially good with plump, just-picked raspberries. The recipe is from a Lutsen, Minnesota, B&B.


Choose your favorite berries for this chocolate and cream dessert.

Start with four slices of your favorite purchased cheesecake. Mix up this quick topping and you've got dessert!

Whipped cream and raspberries crown easy Raspberry Upside-Down Cake, from a Hopkins, Minnesota, reader.


“This one always impresses people,” says Lynn Blanchard, Test Kitchen director. “It's great over chocolate cake, cheesecake and ice cream.”

This pink and white throwback layer cake will bring a wow factor to any occasion. Garnish with fresh raspberries.

Perfect for entertaining, this dessert-in-a-glass can be made with mixed berries rather than just raspberries, if you prefer.  


A flaky, woven crust tops a combination raspberry-peach filling in this juicy dessert.