top of page

What is Inflammation?

Updated: Sep 22, 2023

We explore some ways of reducing the inflammatory response when it becomes a problem.

Inflammation is our body's natural response to an injury, irritation or infection, and is actually important for our survival. The problem occurs when the immune system is unable to repair and recover from injury or when we are continuously exposed to triggers, and inflammation becomes chronic.

What does inflammation look like?

General symptoms:

  • pain

  • redness

  • swelling

  • warmth

These symptoms depend on where inflammation occurs in the body. Some diseases caused by chronic inflammation are: arthritis, asthma, Crohn’s disease.

Some factors that cause inflammation in the body are:

  • chronic stress

  • exposure to toxins

  • food allergies and sensitivites

  • lack of sleep

  • drug overuse

  • smoking, vaping

  • physical inactivity

  • injury or trauma

  • vitamin D deficiency

  • poor quality foods

What can we eat to help fight inflammation?

Anti-inflammatory food:

  • garlic and onion

  • hemp seeds

  • salmon

  • berries

  • turmeric

  • apple

  • peach

  • pineapple

  • papayas

  • avocado

  • flax and chia seeds

  • dark green vegetables like kale, spinach

  • bright vegetables like beets, carrots

Nutrients needed for healthy immune system:

  • vitamin D

  • zinc

  • selenium

  • vitamin E

  • magnesium

  • vitamin C

  • quercetin

  • vitamin A

  • probiotics

  • Omega 3 fatty acids

Pro-inflammatory food:

  • white sugar

  • vegetable oil

  • peanuts

  • nightshade vegetables(for ex. tomatoes, eggplant)

Fighting inflammation requires a strong immune system. Let’s boost our diets with foods that will help reduce inflammation and leave our bodies feeling great.


Breakfast: Coconut Chia Pudding with Berries


For 2 servings, you will need:

  • ½ cup blueberries

  • ⅓ cup chia seeds

  • 1 tbsp coconut flakes

  • 1 cup coconut milk

  • 1 tbsp vanilla


It's easy!

  1. Combine chia seeds, coconut milk, and vanilla in the mason jar and mix.

  2. Cover the jar and let sit overnight (3-6 hours).

  3. Top with coconut shreds and blueberries.

No blueberries? Raspberries, strawberries, blackberries will work just great too! ENJOY!

Nutritional Highlights:

Blueberries - an excellent source of flavonoids which are excellent antioxidants.

Chia Seeds - rich in antioxidants and an excellent source of omega 3 Fatty acids.

Lunch: Carrot Soup


To make the soup, you will need:

  • 1/2 cup cashews, soaked, drained and rinsed

  • 1 small onion, chopped

  • 2 cloves garlic, chopped

  • 6-7 carrots (any colour, yellow, orange, or red), sliced into coins

  • 1 stalk celery, chopped

  • 1-inch piece of ginger, peeled and finely chopped

  • Salt, pepper, pinch of cinnamon

  • Bone broth or veggie stock

  • 2 tbsp coconut cream

  • ½ tbsp lemon juice

  • Lemon zest on top

  • 1 tbsp of coconut oil


The soup is ready in just a few easy steps:

  1. In a soup pot, heat coconut oil and sauté onion for 1-2 minutes until translucent.

  2. Add garlic and ginger, sauté for 1 more minute, then add remaining vegetables and sauté another 4 -5 minutes.

  3. Add bone broth, veggie broth or water, and simmer for 20 min.

  4. Let it cool, then add coconut cream and cashew nuts and blend using your Vitamix or another blender.

  5. Top with pumpkin or sunflower seeds and a dusting of lemon zest.

Nutritional Highlights:

This carrot soup contains powerful antioxidants like ginger and turmeric, combined with flavourful onion and garlic.

Snack: Blue Majiki Coconut Balls


To make 12, you will need:

  • 1 cup coconut butter

  • 1/2 cup coconut, shredded, unsweetened

  • 1 tsp coconut oil

  • 2 tsp honey

  • 2 tsp Blue Majik powder (Blue Spirulina)

  • Himalayan sea salt


Here are the steps:

  1. Ensure the coconut butter is at a softened consistency by either heating it in a small pot or by placing the jar in some warm water.

  2. Add all ingredients to a food processor (you can also do this by hand), and pulse a few times until evenly combined, be sure to scrape down the sides as needed and break up any large chunks of coconut butter.

  3. Begin rolling the mixture into 12-14 bites and transfer to a parchment-lined baking sheet.

  4. If the bites are a little oily, put them in the fridge before rolling on the toppings.

  5. Chill for a minimum of 30 minutes and gently roll again to achieve a nice round bite.

  6. Optionally, roll in some extra shredded coconut or add a dash of Blue Majik powder.

  7. Keep refrigerated for up to 4-5 days.

Dinner: Salmon Quinoa Salad


Here are the ingredients for 2 portions:

  • ⅔ cup quinoa, uncooked (rinsed, drained)

  • 2 fillet atlantic salmon, wild

  • 1 tbsp hemp seeds

  • 2 tbsp extra virgin olive oil

  • ⅓ cup of lime juice

  • 2 cup grape tomatoes (halved)

  • ¼ cup cilantro (chopped)

  • ½ bunch green onion (chopped)

  • ½ small red onion (diced)

  • 1 tbsp apple cider vinegar

  • 1 tbsp coconut nectar or raw honey

  • 1 avocado

  • 1 cup water

  • 1 pinch salt and pepper


Here are the steps:

  1. Cook quinoa according to package direction. Sprinkle salmon with salt and pepper on both sides.

  2. Heat olive oil in pan, add salmon, skin side down, Sear until browned on both sides.

  3. To the bowl add tomatoes, cilantro, scallions, diced red onion, add olive oil, lemon juice, and apple cider vinegar, anc coconut nectar. Toss to combine. Stir in cooked quinoa, taste and add salt pepper as needed.

  4. Halve the avocado and discard the pit. Using a spoon, scoop out the flesh and discard the skin, cut avocado into slices.

  5. Add salmon on top. Sprinkle with hemp seeds.


Anti-inflammatory Drink: Green Tea with Ginger


Here are ingredients for 1:

  • 1 ½ cup water

  • 1 tbsp peeled, chopped fresh ginger

  • 1 tbsp dry goji berries

  • 1 tbsp lemon juice or lime

  • 1 teaspoon raw honey or manuka honey or coconut nectar

  • 1 tea bag, green teas leaves, or 1 tbsp loose green tea


Here's how you make it:

  1. In a pot combine water, ginger, goji berries and lemon and bring to a boil over high heat.

  2. Remove from heat and let sit for 15-20 minutes with the green tea bag,, strain the ginger, green tea bag and goji berries from the water to a teacup.

  3. Stir honey into water.

  4. Consume warm or cold.

Nutritional Highlights:

Contain quercetin - chemical compound that is anti-inflammatory.

Contains amino acid L-theanine.

Theanine stimulates serotonin and GABA production and provide relaxing benefits


1 Comment

Sep 23, 2023

Great recipes! The carrot soup and chia pudding are delicious!

bottom of page