Chronic inflammation—due to aging, poor diet, lack of exercise, obesity, diabetes, or atherosclerosis—can contribute to thinking and memory problems, Alzheimer’s disease and dementia, stroke, and other neurologic conditions. Research suggests that eating anti-inflammatory foods may reduce the risk of stroke and aid in recovery from traumatic brain injury.

These five recipes, developed by Linda Monastra, a chef and graduate of the Natural Gourmet Institute in New York City, are loaded with anti-inflammatory ingredients.

Salmon Cakes with Red Pepper and Spinach over Greens

Serves 4

• 2 (6-oz.) cans salmon, skinless and boneless
• 2 oz. baby spinach, roughly chopped
• 2 tbsp. diced red onion
• ½ cup diced red bell pepper
• 2 tbsp. chopped parsley
• 2 tbsp. chopped chives
• ¼ cup plus 2 tbsp. finely chopped rolled oats or oat flour
• 1 tbsp. Dijon mustard
• 2 large eggs, lightly beaten
• ½ tsp. salt
• ¼ tsp. ground black pepper
• 2 tbsp. olive oil
• 4 oz. baby arugula

Yogurt dill sauce:

• ½ cup plain Greek yogurt
• 2 tbsp. chopped fresh dill
• 1 tsp. lemon zest
• 1 tbsp. olive oil
• ¼ tsp. salt

Drain salmon thoroughly to help cakes stay together better.

Heat large sauté pan over medium, then add spinach. Turn spinach with tongs or spatula so unwilted leaves touch the pan. Turn until spinach is wilted and bright green. Set aside to cool, then squeeze out any excess water.

Stir together salmon, red onion, bell pepper, parsley, chives, oats, mustard, eggs, salt, and pepper in large bowl until all ingredients are thoroughly combined.

Using your hands, form mixture into four cakes, each about 3 inches wide; set them on plate. Cover and refrigerate for 30 minutes. In the meantime, combine sauce ingredients in small bowl and set aside.

When salmon cakes have finished chilling, heat 2 tbsp. olive oil in large sauté pan over high. Carefully place salmon cakes in pan and cook until browned on the bottom, about 3 to 4 minutes. Lower heat to medium, flip cakes, and cook another 3 minutes. Divide arugula evenly among four plates, put a salmon cake on each, then top with yogurt dill sauce.

Tofu Scramble, Spinach, and Black Bean Wrap

Serves 4

Scramble:

• ¾ tsp. salt
• ½ tsp. pepper
• ½ tsp. cumin
• ¾ tsp. turmeric powder
• ½ tsp. garlic powder
• 1 tbsp. nutritional yeast
• 1 tbsp. olive oil
• ¼ cup diced red onion
• 1 (14-oz.) block firm tofu, drained
• 3 oz. baby spinach
• 1 (15-oz.) can low-sodium black beans, drained and rinsed
• 4 (8-inch) whole wheat tortillas
• 1 cup cherry tomatoes, quartered

Chili yogurt sauce:

• ¼ cup low-fat plain Greek yogurt
• ½ tsp. lime juice
• ⅛ tsp. chili powder or chipotle powder
• 2 tbsp. finely chopped cilantro leaves

Mix salt, pepper, cumin, turmeric, garlic powder, and nutritional yeast in a small bowl. Set aside.

In medium sauté pan, heat olive oil over medium. Add onion and sauté until it begins to soften, about 5 minutes. Crumble tofu into pan and stir to combine. Add spice mixture and stir until tofu is coated. Continue cooking tofu and onion mixture, stirring occasionally, until tofu begins to lightly brown, about 10 to 15 minutes. Add baby spinach and black beans, stir to combine, and cook until spinach begins to wilt and beans are heated through. Remove from heat.

While tofu is cooking, put yogurt sauce ingredients in small bowl and stir to combine, then set aside.

To assemble wraps, divide yogurt sauce among tortillas and spread to cover tortilla. Divide scramble mixture among tortillas and top with cherry tomatoes. Fold in sides of tortilla, then roll edge closest to you over filling and continue to roll up the tortilla.

Kale Salad with Sautéed Carrots, Chickpeas, and Turmeric Dressing

Serves 4

Dressing:

• ¼ cup olive oil
• 1 tbsp. apple cider vinegar
• 1 tbsp. minced shallot
• ½ tsp. minced fresh ginger
• 1 tsp. honey
• ¼ tsp. turmeric powder
• ¼ tsp. salt
• ⅛ tsp. black pepper

Salad:

• 2 tsp. olive oil
• 2 large carrots, cut into matchsticks
• 1 cup canned, no-salt added chickpeas, drained and rinsed
• 8 oz. Lacinato kale, cut into thin strips
• ⅓ cup dried tart cherries
• ½ cup toasted, chopped walnuts

To make dressing, whisk ingredients in small bowl; set aside.

In medium sauté pan, heat olive oil over medium-high. Add carrots and cook, stirring occasionally, until they begin to soften but are still firm, about 2 to 3 minutes. Add chickpeas and stir until heated through. Remove from heat.

In large bowl, add kale, dried cherries, walnuts, and carrot/chickpea mixture and toss to combine. Drizzle dressing and toss again, to evenly distribute it.

Moroccan-Spiced Spinach Salad with Quinoa, Sweet Potato, and Shiitake Bacon

Shiitake bacon:

• 4 oz. shiitake mushrooms, stems removed
• 1 tbsp. olive oil
• 2 tsp. low-sodium soy sauce or tamari
• 1 tsp. maple syrup
• ¼ tsp. smoked paprika
• ⅛ tsp. ground black pepper

Salad:

• 1 lb. sweet potatoes, cut into 1-inch cubes
• 1 tbsp. olive oil
• ¼ tsp. ground cinnamon
• ⅛ tsp. salt
• 6 oz. baby spinach
• 2 cups cooked quinoa
• ½ cup whole unsalted almonds, toasted and roughly chopped

Moroccan spice dressing:

• ¼ cup olive oil
• 2 tbsp. lemon juice
• ½ tsp. ground cumin
• ½ tsp. ground coriander
• ¼ tsp. turmeric powder
• ¼ tsp. salt
• ⅛ tsp. ground black pepper
• 1 clove garlic, minced

To make shiitake bacon, preheat oven to 375°F. In medium bowl, combine olive oil, tamari or soy sauce, maple syrup, paprika, and pepper. Add mushrooms and toss to coat. Spread mushrooms on baking sheet in single layer and cook for 10 minutes. Stir and continue cooking another 10 minutes, until slightly crisp. Set aside.

Increase oven temperature to 400°F. In large bowl, toss squash with olive oil, cinnamon, and salt. Spread squash on baking sheet in single layer and roast for about 20 minutes, until tender and golden, stirring once halfway through. Set aside.

While squash is cooking, whisk dressing ingredients in small bowl and set aside.

To assemble salad, toss spinach, quinoa, squash, and almonds together in large bowl. Add dressing and toss again so it evenly coats the salad. Top with shiitake bacon.

Whole Wheat Spaghetti with Sardines and Kale

Serves 4

• 12 oz. whole wheat spaghetti
• ¼ cup olive oil, divided
• 2 shallots, thinly sliced
• 2 cloves garlic, minced
• 1 (3.75-oz.) package skinless, boneless sardines in olive oil, drained
• 3 tbsp. capers, rinsed
• 6½ oz. Lacinato kale, roughly chopped
• 1 cup halved cherry tomatoes
• 3 tbsp. lemon juice
• 1 tbsp. lemon zest
• ¼ tsp. red pepper flakes
• ¼ tsp. ground black pepper

In large saucepan, cook whole wheat spaghetti according to package directions. Remove ¼ cup of pasta water before draining. Set aside drained pasta and reserved water.

Heat 2 tbsp. olive oil in large sauté pan over medium. Add shallots and sauté until they begin to soften, about 2 to 3 minutes. Add garlic and cook for another minute. Add sardines and capers and sauté for about 2 minutes, breaking sardines into smaller pieces while stirring. Add kale and reserved pasta water and stir occasionally until kale begins to wilt. Add cherry tomatoes and lemon juice and cook until tomatoes begin to soften. Add lemon zest, red pepper flakes, and black pepper and stir to combine all ingredients. Remove from heat.

Put spaghetti in large bowl and toss with remaining 2 tbsp. olive oil. Add sardine/kale mixture and stir until all ingredients are combined.

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