Salmon Dish

A-Z Anti-Inflammatory Recipe Guide

An anti-inflammatory diet is one of the most important aspects to add to your dry eye routine.  I have compiled an A-Z list of effective recipes that you can add to your meal plan.  Each recipe is clickable and will take you to another web page with the recipe, ingredients, and cooking instructions.  Try one of these great anti-inflammatory meals to begin your diet towards a healthier lifestyle, and fresher, whiter eyes!  You can also view my grocery list for a list of anti-inflammatory foods that you can cook with and add to your diet.  

 

Always have your meals planned in advance and have the ingredients on hand required to make your meal!  This will keep you from grabbing something quick an unhealthy!

If you are wondering how anti-inflammatory diets benefit dry eye symptoms, please visit my Nutrition FAQ.

 

For help on building your anti-inflammatory meal plan to lower systemic inflammation and improve your dry eye symptoms from the inside, please visit my dry eye nutrition challenge.

Other Tips When Following Your Anti-Inflammatory Diet:

  • Eliminate Grain-based foods as they can contribute to total body inflammation

  • Eat naturally raised meat

  • Be sure to get at least 25-40 grams of fiber

  • Use only traditional fats and oils to cook with 

  • Consume a sufficient amount of anti-oxidants

  • Don't use natural sweeteners, unless it is sparingly

  • Make your own salad dressing using flax oil or natural vinegar

  • Use filtered water for cooking and drinking (Reverse Osmosis)

  • Use unrefined sea salt and a variety of herbs and spices to give your food flavor

  • Avoid All sugar, processed grains, "White foods" (flour, salt, sugar, rice, potatoes, milk, etc..)

Color Coated Meal Recipes

Snacks/ Sides/ Appetizers

Entrees

Drinks

All recipes listed below are anti-inflammatory and loaded with quality nutrients/ antioxidants.  Try to aim to eat 4-6 small meals per day, opposed to 3 larger meals. (Keeps your blood glucose at a good level) 

 

These meals will decrease inflammation to your eyes over time with consistency.  Lots of these foods will also help your ocular surface heal and add moisture to your eyes.  Have healthy snacks on hand that you enjoy. This will prevent you from eating unhealthy, easy snacks, like chips or a candy bar.

Good luck on using nutrition to find relief in your dry eye symptoms, while improving the rest of your lifestyle!

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  • Lentil Soup

  • Leafy Greens (Have your veggies raw if possible. The less you cook your vegetables, the more nutrients they will contain!

  • Lettuce Wraps

  • Zucchini Lemon Herb Salmon and Zucchini

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