Anti-inflammatory diet – a balanced path to more color on the plate

Eating to feel good isn't a new idea – but lately more people have become interested in how food can contribute to balance in everyday life. A diet often mentioned in that context is what is usually called anti-inflammatory diet. Here the focus is not on quick diets or bans, but on natural ingredients, plant-based components and variety over time.

But what exactly is meant by anti-inflammatory food – and how can you make room for it on your own plate?

Why do we talk about inflammation?

Inflammation is a natural process in the body and an important part of the immune system. But as our lifestyle changes – with sedentary behavior, high stress and nutrient-poor food – interest has grown in how diet can affect the body's internal environment in the long term.

Although research is still ongoing, a diet rich in plant-based foods, fiber, color and variety is often highlighted as a good foundation for a balanced everyday life.

What does a so-called anti-inflammatory diet include?

It's not about following a strict diet, but about choosing foods that provide both nutrition and flavor. Some examples of ingredients often mentioned:

🫐 Vegetables and fruit in different colors – preferably at least 500 grams per day according to the National Food Agency's recommendations. Berries, spinach, broccoli, beets and tomatoes provide both color and variety.

🌾 Whole grains – such as oats, quinoa or brown rice.

🥑 Plant-based sources of fat – for example avocado, olive oil, seeds and nuts.

🐟 Fatty fish – for example salmon, mackerel or sardines, which contribute healthy fatty acids.

🌿 Flavorful spices and herbs – like ginger and black pepper, which have been used in cooking for generations.

🥬 Fermented foods – for example kimchi, sauerkraut and miso, which can add variety to the diet.

What can you cut down on?

It's not about banning food, but some products can be good to limit:

• Foods with a lot of added sugar
• Highly processed products
• Refined oils or so-called trans fats

Superfood as a natural part of your diet

At Superfood & Berries you'll find products that can easily be used in smoothies, porridge, baking or as toppings – without changing your whole lifestyle.

Our blends contain natural ingredients such as:

• Chaga and Reishi – mushrooms with a long history of use in traditional diets (dietary fiber, beta-glucans, polysaccharides)
• Ginger and black pepper – kitchen classics (vitamin B6, gingerols, piperine, manganese)
• Berry powders from blueberry, rosehip and aronia – an easy way to add more color to everyday life (vitamin C, dietary fiber, anthocyanins)

We don't promise miracle cures – but offer tasty options that fit into a balanced diet.

Recipes to try:

🫐 Berry smoothie with Protein Power

Quick, simple and perfect as breakfast or a snack!

You need:

• • 1 dl frozen blueberries
  • 1 banana
  • 2 dl oat milk or water
  • 1 tbsp Protein Power
  • 1 tbsp flaxseed
  • Topping: fresh berries and nuts

How to:
Blend everything into a smooth smoothie, pour into a glass or bowl and top with berries and nuts.

🥑 Green smoothie with Belly Boost

A creamy smoothie with a mild taste and a green base.

You need:

• • 1 dl fresh spinach
  • ½ avocado
  • 1 banana
  • 2 dl water or plant-based drink
  • 1 tbsp Belly Boost
  • Topping: pumpkin seeds (optional)

How to:
Blend all ingredients until the smoothie is smooth and creamy. Serve immediately!

Small steps – big difference

Eating more balanced isn't about doing everything at once. Start with one meal a day, add something new to your breakfast or try a new vegetable at dinner. With natural ingredients and simple inspiration it's easier to create a sustainable everyday routine.

Recipe inspiration – anti-inflammatory from morning to night

🍓 Breakfast: Overnight oats with berries and superfoods

Stir together oats, plant-based milk and chia seeds the night before. In the morning top with frozen blueberries, sliced banana and a teaspoon of Berry Beautiful – our colorful berry blend.

🥗 Lunch: Oven-roasted vegetable salad with tahini dressing

Start with spinach and arugula. Top with roasted root vegetables, cooked lentils and a dressing with tahini, lemon and a little garlic.

Tips: Mix in half a teaspoon of Detox Deluxe into the dressing for an extra green kick.

🍛 Dinner: Green curry with coconut milk and lime

Sauté onion, garlic, bell pepper and broccoli in coconut oil. Add coconut milk, lime juice and green curry paste. Serve with millet or quinoa.

Product suggestion:
Stir in a teaspoon of Detox Deluxe  towards the end – an easy way to get even more greens on the plate.

🍫 Snack: Energy balls with dates and cocoa

Blend dates, oats, cocoa and a pinch of salt. Flavor with Wake-Up Wonder and shape into small balls. Store in the fridge.

Tips to keep motivation up

The most important thing is to make it easy for yourself. Here are some tips to succeed:

• Plan a colorful meal each day – for example a lunch salad or a smoothie
• Make larger batches and freeze meal portions
• Find 2–3 superfood blends you like to use in several different dishes
• Be kind to yourself – every step counts!

Small changes – big difference

Choosing a more anti-inflammatory lifestyle isn't about being perfect. It's about finding a rhythm where the body gets what it needs, in a natural and enjoyable way. By adding more color, more vegetables, more flavor and less of what stresses the body, you can create a way of eating that gives balance over time.

🌿 Want to try it yourself?

Explore our organic superfood blends – perfect as a flavor and nutrition boost in everything from smoothies to dinners:

Explore our blends here and find your favorites!