Tomatoes, peppers and greens from the local farm stand are already on the kitchen counter so you are closer to living anti-inflammatory than you realise. It’s not a plan-heavy diet or cabinet of supplements that will reduce inflammation, but rather, it is just plain, old seasoned, repeat eating.

Luckily, we’re in North Jersey. From Ridgewood to Allendale to Montclair, farm stands brought us locally grown food in a minimum of 10 minutes. In fact, that local access is one of the easiest places to create an anti-inflammatory kitchen–since farm stand produce will be harvested at a later stage in ripeness, it will retain even more of the antioxidants and phytonutrients that ward off chronic inflammation.

But what is an anti-inflammatory diet, what do you look for this season, 5 recipes you can make without a chef’s diploma, some anti-inflammatory drinks you can you add to your menu, and finally, a few answers to some of the most common questions about an anti-inflammatory diet.

What Does “Anti-Inflammatory” Actually Mean?

It’s not the inflammation that is the problem, it is your body’s way of protecting you from injury or infections. Chronic low level inflammation and inflammation due to all forms of pain, fatigue, digestion and chronic diseases such as type-two diabetes and heart disease. The only thing we can do day-to-day that has an impact is making dietary changes.

Anti-inflammatory diets typically focus on:

  • Bright orange, red and green vegetables and fruit (brighter the colour, higher its antioxidants level)
  • Fish and shrimp, crab and other seafood (dried sardines) 
  • Fat fishes and protein from plants
  • Whole grains are encouraged over refined grains
  • Herbs and Spices – e.g. turmeric, ginger, garlic. 
  • Low in sugar added, fried foods and highly processed snacks 

The great news is that most farm stand produce has these qualities without having to put any effort in, particularly during the season.

Why Local Farm Stand Produce Makes This Easier

Local isn’t only a good thing to do; there is a nutritional benefit to it as well. Long-distance produce is picked prematurely and might lose nutrients as it is transported and stored. On the other hand, the farm stand vegetables are typically harvested one day or two after being sold:

  • Increased in contents of Vitamin C and polyphenols and other antioxidants
  • Easier to ingest more vegetables because they taste better without sauces or added sugar
  • Reduce transportation impacts on the environment
  • Direct economic impact on North Jersey growers and the local economy 

You should check if you’re not really familiar with the shopping farm stands and ask what is picked first that morning, which would be your healthiest anti-inflammatory for that day.

What’s in Season Right Now (and What to Do With It)

Depending on the time of year, keep an eye out for:

  • Leaves including kale, Swiss chard, spinach – high in vitamin K and antioxidants
  • Lycopene is especially abundant in tomatoes and yields are improved by cooking.
  • Red pepper paste – a good source of vitamin C, and also imparting anti-inflammatory properties due to capsaicin
  • Berries – among the highest antioxidant foods available
  • Transitions to Winter squash and sweet potatoes – High in beta carotene.
  • Garlic and onions – natural compounds have been found to reduce levels of inflammation.
  • Fresh herbs (basil, parsley, cilantro) – easy, simple addition to the nutrients 

Five Weeknight Anti-Inflammatory Recipes

1. Turmeric-Ginger Roasted Vegetable Bowl

Toss the farm stand veggies into the pan (sweet potato, peppers, zucchini), add in olive oil, turmeric, ginger and black pepper. Bake at 400°F for 25 minutes. Serve on top of quinoa and drizzle with tahini.

2. Weeknight Tomato and White Bean Skillet

On medium heat add garlic and onions to olive oil, then add chopped farm tomato, some torn basil and white bean. Bake for 15 minutes, and serve on whole grain bread with crust.

3. Rainbow Slaw with Lemon-Tahini Dressing

Tear up the cabbage, carrots and bell peppers. Dip into tahini, lemon juice, garlic and a little maple syrup. Can be made in 10 mins and will store well if frozen up to be eaten later.

4. Sheet-Pan Salmon with Seasonal Greens

Bake salmon with oil, lemon and garlic veggies on top of it like kale or Swiss chard. Quick and easy (thanks to the omega-3 in the salmon and these greens), say no more to inflammation and say hello to this whole-summary anti-inflammatory dish.

5. Farm Stand Vegetable and Lentil Soup

It is potato free and simple, depending on the in season greens and seasoning with onion, carrot, and celery with the seasoned lentils, and diced tomatoes. Freeze well, double the batch.

Don’t Forget the Drinks: Anti-Inflammatory Beverages Worth Adding

Utilizing mainly the food aspect of the tray, people tend to overlook the aspect related to wine.

  • Golden milk (turmeric latte): Mix turmeric, black pepper, cinnamon and a little honey with the type of milk you’d like to make with and simmer.
  • Green tea: Antioxidants in green tea called catechins seem to have a similar effect, and an anti-inflammatory effect: a reduction in some inflammatory markers. 
  • Tart cherry juice: decreases inflammation while you are exercising and improves sleep
  • Cucumber infused water, mint infused water and ginger infused water: A simple and sugar free drinking water which has anti-inflammatory properties in it.
  • Bone broth or vegetable broth sipped warm: Comforting and digestion friendly, and rich in minerals. 

Making the switch to any of these low-sugar drinks just once a day will help you reach your targets as part of your meals – without putting in much effort and minimal commitment.

Simple Swaps to Make This a Habit, Not a Diet

  • Always be able to tell what’s in season (and know what to expect to change weekly as well as guessing)
  • Make plans to batch cook vegetables and grains on Sunday – save time during the week
  • Educate about a lavender herbs/spice of the week, and add to regularly prepared meal (e.g. turmeric, ginger, garlic)
  • Try and make one drinks swap a day, then work up to more as necessary
  • Purchase foods with an idea in mind but allow for fresh foods to be considered

The Takeaway

There’s no one set way to eat that’s required if you want to nourish your body. With your local farm stand still fresh, throw in some anti-inflammatory recipes – turmeric, garlic, or leafy greens – and cap it off with a better beverage decision each day. But it is not perfection, it’s little, repeated habits that make an anti-inflammatory kitchen really stick with you.

Do you have a favorite North Jersey farm stand or an anti-inflammatory recipe? We would love to include it in an upcoming issue – please contact us.

FAQ: Anti-Inflammatory Eating with Local Produce

No. The anti-inflammatory diet is about adding food on your plate – not taking it off. This is supposed to be a prolonged process – it isn’t a ban of any kind.

Joint pain or blood markers related to chronic inflammation have been reported as taking a couple of weeks and is affected by physical activity, stress and sleep.

Not necessarily. It is not about organic foods, it’s about freshness and variety. Farm stand produce rarely gets sprayed when it’s not certified organic and you should ask your produce grower if spraying is an issue.

Substitute freely. Color and variety is the key to the anti-inflammatory benefit, and not necessarily any one ‘superfood’ that can be identified. It can be any other leafy green vegetable or a different colour pepper.

Yes. Frozen produce is usually flash frozen when it is most ripe, thus retaining more nutrients. A good alternative if you don’t have activities around here in the winter.

Both are important, but to a greater extent simply due to quantity and diversity. It is a good complement to a whole food meal, but not a meal replacement.