10 Anti-Inflammatory Desserts That Are Delicious and Healthy
Inflammation has been a huge dietary buzzword lately: Eating too much processed food, added sugar and refined carbs can contribute to a state of chronic inflammation. As a reminder, inflammation itself isn’t a bad thing: It’s the process that helps your body heal from infections and injuries. But when inflammation continues even after the immediate danger is gone, it can become systemic, causing pain, fatigue, digestive issues, rashes and other problems.
Of course, inflammation isn't entirely about your diet, says Marina Chaparro, R.D.N, founder of Nutrichicos. Lifestyle factors such as lack of exercise, alcohol and tobacco use, and even loneliness, also contribute to chronic inflammation. “While one single food can't ‘cure' inflammation, studies suggest that a diet rich in fruits, vegetables, whole grains, healthy fats and omega-3s may help reduce inflammation,” Chapparo explains.
The type of food you eat can contribute to inflammation in a few different ways, says Marissa (Meshulam) Karp, R.D., founder of MPM Nutrition. “Foods rich in added sugar and refined carbohydrates eaten in excess can spike your blood sugar,” she explains. “When our blood sugar is consistently elevated, it can cause an inflammatory response in the body. These same foods can also cause bacterial overgrowth in our guts, which leads to inflammation as well.”
So what does that mean for your after-dinner treat? You can still enjoy desserts that are sweet enough to feel completely decadent, but rely less on fat, added sugar, and refined carbs and more on fiber, antioxidants and healthy fats. Think berries, whole grains, nuts, and olive oil — you can still use sugar, honey or maple syrup to sweeten, as long as you pay attention to the amounts. “A dessert can be both delicious and packed with nutrition, including anti-inflammatory properties,” says Chaparro. “Food should be both flavorful and nourishing — these qualities don't have to be mutually exclusive.”
Here, 10 delicious desserts to try now if you're worried about inflammation:
Chocolate-covered strawberries
You don’t have to wait until Valentine’s Day to indulge in this classic treat. “Strawberries are packed with beneficial nutrients including potassium, folate, fiber and the antioxidant vitamin C,” says Chaparro, who points out that studies have shown that the anthocyanin in strawberries may reduce inflammation, oxidative stress, and insulin resistance. Dip the berries in dark chocolate. Tip: Look for chocolate with 70% cacao or higher, which will give you the best dose of antioxidants, says Karp.
Get a recipe for Chocolate-Covered Strawberries from Delish.
Fresh Fruit Salad
Pick out whichever berries and fruits look the most delicious at your local farm stand or market, and mix them up with sprig of mint or a dollop of Greek yogurt. “Different colors tend to mean different antioxidants," says Karp. "Antioxidants fight free radical damage and keep our cells healthy. Fruit is filled with varying antioxidants that keep inflammation at bay."
Get our recipe for Grilled Fruit Salad With Vanilla Yogurt.
Chia jam parfait
Chia seeds are a nutritional powerhouse, containing fiber, protein, omega-3 fatty acids and antioxidants, not to mention calcium, magnesium and phosphorus. One yummy way to enjoy them: Cook them up with raspberries to create a delicious jam, then mix into Greek yogurt and sprinkle with nuts for a creamy, delicious dessert.
Get our recipe for Raspberry Chia Jam.
Nutty Chocolate
Dark chocolate is rich in antioxidants that can help fight inflammation — top it with pistachios, raisins, almonds, walnuts, pomegranate seeds, pepitas, freeze-dried raspberries... you get the idea, and you get a crunchy, sweet confection that fights inflammation with every bite.
Get our recipe for Chocolate Mendiants.
Sriracha Mixed Nuts
Sometimes you want something more savory than sweet as your after-dinner treat, and these spicy mixed nuts will satisfy that itch. And many nuts are rich in vitamin E, a fat-soluble vitamin that works to flight inflammation, says Karp.
Get our recipe for Sriracha Mixed Nuts.
Pie Spiced Baked Apples
Get the irresistible flavor of an apple pie without the crust and all that extra butter by slicing a Honeycrisp, Pink Lady or GH Nutritionist-Approved Cosmic Crisp in half and baking it, which intensifies the fruit's natural sweetness. Sprinkle on plenty of cinnamon, which is is rich in the antioxidant group polyphenols and add nuts for even more anti inflammatory power. (Skip the ice cream and eat the apples on their own, or top with Greek yogurt for extra creaminess.)
Get our recipe for Pie-Spiced Baked Apples.
Avocado Mousse
When you're craving something creamy and chocolaty, this classic dessert will hit the spot, and the secret ingredient — avocado! — adds heart-healthy fiber. You can use unsweetened cacao or cacao powder to cut down on added sugar, making it an anti-inflammatory treat.
Get the recipe for Avocado Mousse at Prevention.
Arroz con Leche
This Spanish/Latin American rice pudding is traditionally made with white rice, milk, condensed milk and cinnamon, but a few swaps can make it as healthy as it is delicious: "A simple way to increase the fiber is by changing to ½ brown rice or even bulgur or another unique grain, adding chia seeds or flax seeds, and replacing the condensed milk with maple syrup," says Chaparro. "The whole milk makes it creamy, and adds protein, calcium, vitamin, D, potassium and more."
Chickpea Blondies
"Instead of using traditional white flour, these blondies get a fiber boost from the chickpeas," says Karp. "I make a batch ahead of time and keep them in my freezer for when I need a sweet treat." Add in dried fruit, nuts, and plenty of cinnamon to up the anti-inflammatory profile.
Get the recipe for Chickpea Blondies at MPM Nutrition.
Banana Bread
Who doesn't love to relive their childhood by biting into a sweet slice of banana bread? Karp's version has minimal added sugar but plenty of fiber from oats, bananas and eggs. "Plus, you get an antioxidant punch from the cinnamon and walnuts," she says.
Get the recipe for Blender Banana Bread at MPM Nutrition.
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