The Anti-Inflammatory Spice Layer

The build-a-plate basics are set, so here is the layer most people skip: aromatics and spices that fight inflammation on top of adding flavor. Turmeric, ginger, and garlic all have documented anti-inflammatory effects, and they cost almost nothing to add.

Put it together in one bowl: roasted sweet potato and dark greens, a piece of salmon, a shower of turmeric and garlic, and a drizzle of olive oil. Every layer of that meal contributes anti-inflammatory compounds while keeping you full for hours.