by Lauren Davies January 05, 2024 3 min read

Inflammation, commonly viewed as the body's natural response to injury or infection, has taken center stage in the field of Functional Medicine recently. Beyond the acute, visible signs of inflammation however, experts now recognize the role of chronic inflammation in the development and progression of various diseases.

Understanding inflammation from a Functional Medicine perspective is crucial for adopting a holistic approach to health. In this article, we will examine the intricacies of inflammation, emphasizing the pivotal role of lifestyle choices, particularly diet, and set you on the right path with two delicious Mediterranean-style recipes known for their anti-inflammatory properties.

Understanding Inflammation

Inflammation is not merely a symptom but a complex biological response aimed at protecting the body from harmful stimuli. However, when this response becomes chronic, persisting even in the absence of an apparent threat, it can lead to a cascade of health issues including cardiovascular, autoimmune, blood sugar and even neurodegenerative disorders.

One of the key contributors to chronic inflammation is an imbalanced diet. The typical Western diet, rich in processed foods, sugars, and unhealthy fats, has been shown to promote increased levels of inflammation, while what's known typically as a Mediterranean diet is shown to have many anti-inflammatory benefits. This eating style emphasizes whole, nutrient-dense foods such as fruits, vegetables, whole grains, nuts, seeds, and olive oil. It also includes moderate amounts of wild fish, and lean protein while limiting red meat and processed foods.

Including anti-inflammatory foods in your daily meals is a powerful way to support your body's natural healing processes. Two delightful Mediterranean-style recipes that embody these principles are the Mediterranean Quinoa Salad and Baked Salmon with Lemon and Herbs.

Mediterranean Quinoa Salad


  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • ½ red onion, finely chopped
  • 1⁄4 cup Kalamata olives, sliced
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon dried oregano
  • Salt and pepper to taste


  1. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, olives, and feta cheese
  2. In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper
  3. Pour the dressing over the quinoa mixture and toss gently to combine
  4. Refrigerate for at least 30 minutes before serving to allow the flavors to develop

Baked Salmon with Lemon and Herbs


  • 4 wild caught salmon fillets
  • 2 tablespoons extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • Zest and juice of 1 lemon
  • Salt and pepper to taste
  • Fresh parsley for garnish


  1. Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper
  2. Place the salmon fillets on the prepared baking sheet
  3. In a small bowl, mix together the olive oil, minced garlic, dried oregano, dried thyme, lemon zest, lemon juice, salt, and pepper
  4. Brush the salmon fillets with the herb and lemon mixture, ensuring they are well-coated
  5. Bake in the preheated oven for 15-20 minutes or until the salmon flakes easily with a fork
  6. Garnish with fresh parsley before serving
  7. Serve with your choice of steamed greens or salad

These recipes are delicious and nourish the body with essential nutrients and anti-inflammatory ingredients. By embracing the Mediterranean diet and incorporating these delicious recipes into your nutrition plan, you can actively contribute to balancing healthy levels of inflammation and promoting overall well-being – not to mention a Mediterranean diet is a savory step into holistic health!

If you are looking for more ideas and inspiration on how to create your own Mediterranean Meal Plan, take a listen to this podcast.

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