Beyond the Smoothie: Simple 3-Ingredient Snacks That Crush Chronic Inflammation

Lisette Marie

29. Sardine, Mustard, and Cracker Stack

Close-up of canned sardines in olive oil with a fork on a wooden surface. Photo Credit: Pexels @Towfiqu barbhuiya

Don't skip the anti-inflammatory benefits of small fish! Canned sardines are a top source of Omega-3s (EPA/DHA), which directly reduce systemic inflammation and support brain health. Pair them with a spoonful of Dijon or whole-grain mustard, which contains antioxidant-rich turmeric and anti-inflammatory compounds from the mustard seed. Serve this mixture on a high-fiber cracker for satiety and gut-friendly roughage. This is a potent, savory snack ready in seconds that delivers protein, healthy fats, and targeted anti-inflammatory compounds without needing any cooking or blending.

30. Ricotta, Basil, and Cherry Tomato Skewers

Fresh Caprese skewers featuring tomato, mozzarella, and basil on a stylish plate. Photo Credit: Pexels @Gundula Vogel

For a fresh, low-carb snack that is big on flavor and anti-inflammatory nutrients, try a simple Italian-inspired skewer. Ricotta cheese offers high-quality protein and healthy fats, providing a slow, steady energy release. Layered with fresh basil leaves, which contain the anti-inflammatory compound eugenol, and sweet cherry tomatoes, which are rich in the antioxidant lycopene. This trio provides protein, fat, and two potent plant compounds in a refreshing, easy-to-assemble bite. The combination is perfect for stabilizing blood sugar and soothing inflammation after a workout or during a busy afternoon.

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29. Sardine, Mustard, and Cracker Stack

30. Ricotta, Basil, and Cherry Tomato Skewers

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