The right nutrition can address everything from joint pain to headaches to digestive issues to problems with concentration and focus. The easiest way to do that? Choose foods that fight inflammation. Things like diabetes, heart disease, high blood pressure, and even Alzheimer’s, all have one underlying connecting factor: inflammation. It’s not complicated. And it’s not about cutting out foods. Everyone can benefit from an anti-inflammatory diet; it’s the basis of a healthier you.
Author and Culinary Nutrition Expert Carolyn Williams, PhD, RDN.
Meet the Expert
Carolyn Williams, PhD, RDN
Carolyn, a registered dietitian and a member of the Birmingham Chapter of Les Dames d’Escoffier International, is known for simplifying the science behind healthy eating. She’s written two books about it—Meals that Heal: 100 + Everyday Anti-Inflammatory Recipes in 30 Minutes or Less and Meals that Heal One-Pot. Both are about harnessing the healing powers of food with quick, easy-to-follow, family-friendly recipes.
She’s also received a James Beard award for a story on the link between diet and Alzheimer’s disease. Carolyn uses her social media outlets to break down the latest news and trends when it comes to food, diet and health. “I love being a trusted ‘go-to’ resource when you need practical, yet research-based answers for you or your family,” she says.
Website, newsletter, and link to her weekly podcast, Happy Eating, co- hosted with Brierley Horton MS, RD: CarolynWilliamsRD.com
Why Anti-Inflammatory Eating Matters
Inflammation is the body’s natural response to stress or injury, but when it becomes chronic, it can contribute to a wide range of health issues. Rather than focusing on strict rules, Williams encourages adding nutrient-dense foods that naturally support the body.
Think vibrant produce, healthy fats, whole foods, and balanced meals that are satisfying as well as nourishing.
“The easiest way to start is simply choosing foods that help your body work better.”
Three Simple Ways to Get Started
You don’t need a full kitchen overhaul to begin eating more intentionally. Williams suggests starting with three achievable habits:
Eat Leafy Greens Every Day
Aim for about one cup daily. Spinach, arugula, kale, and mixed greens add fiber, vitamins, and antioxidants that support overall health.
Add Berries Each Week
Two to three cups of fresh or frozen berries deliver powerful plant compounds linked to reduced inflammation — and they’re easy to add to breakfast, smoothies, or snacks.
Prioritize Cruciferous Vegetables
Broccoli, cauliflower, cabbage, bok choy, and collard greens may not smell glamorous while cooking, but they’re nutritional powerhouses packed with compounds that support detoxification and cellular health.
Here Are a Few of Her Favorite Recipes:
For Williams, anti-inflammatory eating isn’t about perfection — it’s about consistency and enjoyment.
“When meals are flavorful and satisfying, healthy eating becomes sustainable.”
Chicken Tostadas With Avocado Salsa
SERVING 2 TOSTADAS
1 pound skinless, boneless chicken breasts
2 teaspoons all-purpose taco seasoning (or store-bought organic taco seasoning)
3/8 teaspoon kosher salt
½ cup low-sodium chicken broth
1 cup chopped tomatoes or quartered cherry tomatoes
1 ripe avocado, chopped
2 tablespoons chopped red onion
1 teaspoon olive oil
2 teaspoons red wine vinegar or fresh lime juice
8 (6-inch) corn tortillas
Cooking spray
1 ounce queso fresco or feta cheese, crumbled (about ¼ cup)
Chopped fresh cilantro (optional)
Rub the chicken with the taco seasoning and 1 /4 teaspoon of the salt and place in a 6-quart multicooker. Pour the broth over the chicken. Close and lock the lid of the cooker; turn the pressure release valve to the sealing position. Program the cooker to cook on manual on high pressure for 9 minutes.
Preheat the oven to 375°F. Line a baking sheet with aluminum foil. Combine the tomato, avocado, and onion in a medium bowl. Whisk together the oil, vinegar, and remaining 1 /8 teaspoon salt in a small bowl, and pour over the avocado mixture, stirring gently. Let stand until ready to serve (up to 1 hour)
Turn the pressure release valve to the venting position to quickly release the pressure (steam) from the cooker until the float valve drops. Carefully remove the lid. Transfer the chicken breasts to a cutting board or plate and let cool for 5 minutes. Meanwhile, lightly coat both sides of each tortilla with cooking spray; place on the prepared baking sheet. Bake the tortillas until lightly browned and crisp, 10 to 15 minutes, turning once. During the last 5 minutes of baking, shred the chicken with two forks. Top each tortilla with 1 /4 cup of the shredded chicken, about 3 tablespoons of the avocado mixture, and 11 /2 teaspoons of the cheese. Garnish with cilantro, if desired.
STOVETOP OPTION: No multicooker? Simply season the chicken according to the recipe, and combine the chicken and broth in a medium saucepan. Bring the broth to a boil, reduce the heat to maintain a simmer, cover, and cook until the chicken is cooked through, about 15 minutes. Continue as directed.
Zucchini Taco Skillet
SERVES 4
1 teaspoon olive oil
¾ pound lean ground beef
1½ tablespoons all-purpose taco seasoning (or store-bought organic taco seasoning)
¾ teaspoon kosher salt
1 (14.5-ounce) can no-salt-added fire-roasted diced tomatoes
1 (14.5-ounce) can no-salt-added black beans, rinsed and drained
1 cup fresh or frozen corn kernels (about 2 ears)
½ cup water
3 cups zucchini spirals
1½ ounces cheddar cheese, shredded (about 1/3 cup)
¼ cup chopped scallions
Heat a large skillet over medium heat. Add olive oil and swirl to coat the pan. Add the ground beef and cook for about 4 minutes, stirring to crumble. Increase heat to medium-high and add taco seasoning and kosher salt; cook, stirring often, until the beef is browned, about 2 more minutes.
Stir in diced tomatoes, black beans, corn, and water; bring to a simmer, stirring occasionally. Let simmer until slightly thickened, about 5 minutes.
Add zucchini spirals, cover, reduce heat to medium-low, and cook until the zucchini is just tender, about 3 minutes.
Divide evenly among four bowls and top with shredded cheddar cheese and chopped scallions. Serve immediately.
Sheet Pan Honey-Soy Salmon With Sweet Potatoes and Green Beans
SERVES 4
Cooking spray
1½ tablespoons gluten-free lower-sodium soy sauce or tamari
3 tablespoons olive oil
1 tablespoon honey
1 tablespoon fresh lime juice (from 1 lime)
2 garlic cloves, minced
4 (5-ounce) skin-on salmon fillets
1 pound sweet potatoes, cut into ¾-inch cubes
½ teaspoon kosher salt
½ teaspoon black pepper
1 (12-ounce) bag trimmed fresh green beans
Preheat the oven to 400°F. Line an 18 x 13-inch rimmed baking sheet with aluminum foil and coat with cooking spray.
In a large bowl, whisk together soy sauce, 1 tablespoon olive oil, honey, lime juice, and half the garlic. Add the salmon fillets and toss to coat.
Place the sweet potatoes on the prepared pan. Drizzle with 1 tablespoon olive oil and sprinkle with ¼ teaspoon salt and ¼ teaspoon pepper; toss to coat. Roast until almost fork-tender, about 20–25 minutes.
A few minutes before the potatoes are done, toss the green beans with the remaining 1 tablespoon olive oil, remaining garlic, and ¼ teaspoon each salt and pepper; toss to coat.
Remove the pan from the oven, stir the potatoes, and push them to one side. Place the salmon in the center and spread the green beans over the remaining space. Roast for 15 minutes, until the salmon is cooked through and the vegetables are tender.
Meals That Heal
Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less brings together more than 100 quick, approachable recipes from Birmingham-based culinary nutrition expert and registered dietitian Carolyn Williams, PhD, RDN. Designed to make healthy eating practical for everyday life, the cookbook pairs research-backed nutrition guidance with flavorful meals focused on reducing inflammation, supporting gut health, and helping readers feel their best. Along with recipes ready in 30 minutes or less, Williams shares meal-planning strategies, pantry guides, and a step-by-step program for building sustainable habits in the kitchen.
Purchase a copy: Shop Meals That Heal on Amazon
Enter to win: Visit our giveaway page for a chance to receive a free copy!
*All recipes excerpted from Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less by Carolyn Williams, © 2019. Published by Simon Element, an imprint of Simon & Schuster.
