This creamy tuna and cauliflower casserole is a wholesome, satisfying dish perfect for those looking to embrace an anti-inflammatory lifestyle. Packed with nutrient-dense ingredients like cauliflower, tuna, and spinach, and flavored with anti-inflammatory spices like turmeric and thyme, it’s a comforting yet healthful option for any meal.

Ingredient Analysis: Anti-Inflammatory Benefits

Cauliflower (1 medium head, riced): Cauliflower is a versatile, low-carb vegetable rich in vitamin C, fiber, and antioxidants that support digestion and reduce inflammation.

Pro Tip: Use fresh or frozen cauliflower rice for convenience. If using fresh, pulse the florets in a food processor until rice-sized.

Tuna (2 cans, drained): Tuna is a lean protein source rich in omega-3 fatty acids, which help reduce inflammation and support heart health.

Pro Tip: Opt for sustainably sourced, wild-caught tuna packed in water for the best quality.

Coconut Cream (1 cup): Coconut cream provides healthy fats that support brain health and reduce inflammation. It also adds a creamy texture to the casserole.

Pro Tip: Use the thick cream from the top of a refrigerated can of coconut milk.

Bone Broth (1 cup): Bone broth is rich in collagen and minerals that support gut health and joint health.

Pro Tip: Use homemade bone broth for the most nutrient-dense option.

Coconut Oil (1 tablespoon): Coconut oil contains medium-chain triglycerides (MCTs), which are easily digestible and anti-inflammatory.

Pro Tip: Melt the coconut oil before adding it to the skillet for even cooking.

Onion (1 small, finely chopped): Onions are rich in quercetin, a flavonoid that helps reduce inflammation and boosts immunity.

Pro Tip: Sauté onions until translucent to enhance their natural sweetness.

Garlic (2 cloves, minced): Garlic contains allicin, a compound with strong anti-inflammatory and antimicrobial properties.

Pro Tip: Let garlic sit for a few minutes after chopping to maximize its health benefits.

Mushrooms (1 cup, sliced): Mushrooms are a good source of beta-glucans, which support immune function and reduce inflammation.

Pro Tip: Cook mushrooms until browned to deepen their flavor.

Spinach (1 cup, chopped): Spinach is rich in vitamins A, C, and K, as well as antioxidants that help combat oxidative stress.

Pro Tip: Chop spinach finely to ensure even distribution throughout the casserole.

Dried Parsley and Thyme (1 teaspoon each): These herbs are anti-inflammatory and enhance the dish’s flavor profile with earthy and aromatic notes.

Pro Tip: Crush dried herbs between your fingers before adding to release their natural oils.

Ground Turmeric (1/2 teaspoon): Turmeric’s active compound, curcumin, is a powerful anti-inflammatory agent. It also adds a warm, golden hue to the casserole.

Pro Tip: Pair turmeric with healthy fats, like coconut oil, for better absorption.

Coconut Aminos (1 tablespoon): Coconut aminos add a touch of umami and sweetness while being lower in sodium than soy sauce.

Pro Tip: Shake the bottle well before measuring to ensure the ingredients are evenly mixed.

Fresh Parsley (1/4 cup, chopped, for garnish): Parsley adds a pop of freshness and is rich in vitamin C and other antioxidants.

Pro Tip: Chop parsley just before serving to retain its vibrant color and flavor.