Healing Through Flavor:
Everyday Recipes to Calm Swelling by Roger Kasendorf, DO
Roger Kasendorf, DO explained that swelling can be uncomfortable, but relief doesn’t always come from the medicine cabinet it can often be found in the kitchen. The foods we choose have the power to reduce inflammation, restore balance, and bring soothing comfort With simple ingredients and easy recipes, you can create meals that feel as healing as they taste.
Ginger is one of the most effective natural remedies Known for its warming effect and ability to support circulation, ginger works beautifully in a soothing tea. Simmer fresh slices with lemon and honey for a drink that calms the body and uplifts the spirit Another simple option is adding grated ginger to stir-fries or soups, offering both flavor and anti-inflammatory benefits
Berries, with their vibrant colors, are more than just sweet treats Blueberries, strawberries, and raspberries are packed with antioxidants that fight swelling at a cellular level A quick berry smoothie blended with almond milk and flax seeds makes a refreshing, anti-inflammatory breakfast or snack
Don’t overlook leafy greens like spinach and kale Lightly sautéed with olive oil and garlic, they provide essential vitamins and minerals that support healing Pair them with grilled salmon a fish rich in omega-3 fatty acids for a wholesome dish that targets inflammation naturally.
For a touch of comfort, oatmeal is another excellent choice Its soluble fiber aids digestion while serving as a perfect base for anti-inflammatory toppings like walnuts, cinnamon, and sliced apples This simple bowl brings warmth and steady energy while gently supporting the body
Even hydration plays a role in reducing swelling. Cucumbers and watermelon, high in water content, can be enjoyed as snacks or tossed into a refreshing salad Their cooling nature helps flush out excess fluids and soothe puffiness.
These recipes show that healing doesn’t need to be complicated or bland By choosing natural, anti-inflammatory ingredients, you’re giving your body a gentle, nourishing way to find relief. With every sip of ginger tea or bite of fresh fruit, you invite both comfort and care into your daily routine