Avoid rapeseed and sunflower seed oils. Instead, buy olive oil, which is full of antioxidants and less inflammatory. I’m obsessed with Citizens of Soil’s extra virgin olive oil. Make sure you keep your olive oil in a cool, dark cupboard and use it only when cooking over a medium heat. If you’re cooking over a high heat, use coconut or sesame oil. Flaxseed oil, meanwhile, is great for salad dressing and is full of omega-3 fatty acids. However, it has a very low smoke point, so you shouldn’t cook with it.
Tinned fish is a great way to get your omegas in. Not only is it a more affordable way to eat fish, but it also has a long shelf life. The SMASH acronym (salmon, mackerel, anchovies, sardines and herring) is a useful acronym to remember which fish provide beneficial fatty acids. Just be sure to avoid processed tinned protein such as tuna mayo and fish that comes in a sauce – these tend to contain excess salt, sugar and preservatives. I often make a tuna salad using tinned tuna, white tinned beans and olive oil with a wholegrain mustard dressing.
Look for pesto made with olive oil. Unfortunately, lots of popular brands and store-bought pesto contain inflammatory oils like rapeseed and sunflower seed oil. Always look at the ingredient list, and if you can, consider making your own. Blend basil, garlic, olive oil, lightly toasted pine nuts, lemon juice and parmesan cheese – you can freeze the pesto in ice cube trays and keep them in a sandwich bag in the freezer to defrost portions as and when you need them.
Stock up on spices. Spices are rich in antioxidants and adding just half a teaspoon to a recipe can dramatically increase the antioxidant level of a dish. My favorites include turmeric, which you can add to curries, eggs and roasted vegetables; cinnamon, which has wonderful blood sugar regulating properties; and oregano, which is a great source of antioxidants as well as calcium, vitamin K and manganese. If you’re cooking with turmeric, always pair it with black pepper to facilitate the absorption of curcumin, the active component of turmeric.