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The San Marcos Local’s Guide to Fighting Inflammation with Food

The San Marcos Local’s Guide to Fighting Inflammation with Food

Inflammation—it’s the body’s natural response to injury and infection. We understand its importance as a protective mechanism, but in the modern world, our bodies can become overzealous, resulting in chronic inflammation, which is linked to various diseases, including heart disease, cancer, and obesity. Local wellness is a forefront concern for the residents of our town, especially when it comes to combating inflammation.

We all know the familiar advice to eat plenty of fruits and vegetables, but within this framework, what specific local produce can we turn to? Inflammatory-fighting foods can be as local as the corner market or farm stand, and by incorporating them into your diet, you can potentially reduce chronic inflammation and its risks. Here, we explore the local bounty that’s scientifically proven to tamp down those pesky inflammatory responses, without compromising on taste.

The Power of Local Greens and Veggies

The vibrant green that characterizes a lot of local produce signals the presence of flavonoids and carotenoids—powerful antioxidants that battle inflammation. Leafy greens, like kale and spinach, are rich in vitamin K, which can help regulate inflammation in the body. Other local favorites, such as sweet potatoes and winter squash, are abundant with nutrients that bear anti-inflammatory properties, including beta-carotene and fiber.

Recipe Highlight: Baked Maple Squash


  • 1 local winter squash, peeled, seeded, and cut into 1-inch chunks
  • 3 tablespoons of local honey
  • 1 tablespoon of local olive oil
  • 1 teaspoon of local salt
  • A pinch of fresh pepper


  1. Preheat your oven to 400°F (200°C).
  2. Toss the squash with honey, olive oil, salt, and pepper in a bowl.
  3. Spread the seasoned squash in a single layer on a baking sheet.
  4. Roast for 45-50 minutes, turning once, until the squash is tender and golden.

Harvest of Local Fruits

Visit the local San Marcos farmers market and get some local orchards that offer a delicious array of fruits that can quench your thirst for something sweet while fighting inflammation. Berries, particularly local blueberries and strawberries, are packed with antioxidants known as anthocyanins, which give them their distinctive colors and anti-inflammatory properties. Local apples, cherries, and plums are other excellent sources of these compounds.

Recipe Highlight: Blueberry and Apple Breakfast Crisp


  • 4 local apples, peeled, cored, and sliced
  • 1 cup local blueberries
  • 1/2 cup local oats
  • 1/2 cup local all-purpose flour
  • 1/2 cup local brown sugar
  • 1/2 teaspoon local cinnamon
  • 1/4 cup local unsalted butter, cold and cubed


  1. Preheat your oven to 350°F (175°C).
  2. In a large bowl, combine the sliced apples and blueberries. Spread the mixture evenly in a baking dish.
  3. In another bowl, mix oats, flour, sugar, and cinnamon. Cut in the butter until the mixture is crumbly. Spread over the fruit.
  4. Bake for 30-40 minutes, until golden brown and bubbly.

Locally Sourced Healthy Fats

Healthy fats are crucial for an anti-inflammatory diet, and local nuts and seeds provide an excellent source. Walnuts, a local specialty, are a great source of omega-3 fatty acids, which can reduce inflammation. Locally sourced olive oil, when cold-pressed, retains high levels of oleocanthal, a compound known for its anti-inflammatory properties. Avocados from our neighboring region also deliver monounsaturated fats, which have been linked to reduced inflammation levels.

Recipe Highlight: Local Walnut Pesto


  • 2 cups local basil leaves
  • 1/2 cup local walnuts
  • 3 garlic cloves, peeled
  • 1/4 cup of local olive oil
  • 1/2 cup of local Parmesan cheese, grated
  • Local salt and pepper, to taste


  1. In a food processor, combine basil, walnuts, and garlic. Pulse until coarsely chopped.
  2. Add olive oil slowly while the food processor is running until the mixture is smooth.
  3. Add the cheese and pulse until just combined.
  4. Season with salt and pepper.

A Taste of Local Spices and Herbs

Many local spices and herbs not only add flavor to your dishes but also contain powerful anti-inflammatory compounds. Turmeric, known for its deep yellow color, contains curcumin, a substance that can inhibit many molecules known to play a major role in inflammation. Ginger, another local favorite, contains gingerols, which also have anti-inflammatory effects. Combined with expertly prepared local proteins, these spices and herbs can create dishes that are as exciting for your taste buds as they are for your health.

Recipe Highlight: Turmeric and Ginger Local Chicken Kebabs


  • 1.5 lbs local chicken breast, cut into 2-inch pieces
  • 3 tablespoons of local olive oil
  • Juice of 1 local lemon
  • 1 tablespoon of local turmeric powder
  • 1 tablespoon of local ground ginger
  • Local salt and pepper
  • Local vegetables for kebabs (zucchini, bell peppers, onions, etc.)


  1. In a large bowl, combine olive oil, lemon juice, turmeric, ginger, salt, and pepper.
  2. Add the chicken pieces and coat thoroughly. Marinate for at least 30 minutes in the fridge.
  3. Thread the marinated chicken onto skewers, alternating with vegetables if desired.
  4. Grill the kebabs over medium-high heat for 12-15 minutes, turning occasionally, until the chicken is fully cooked.

Incorporating these local favorites into your daily meals can support your body in the ongoing battle against inflammation. The local produce, fruits, and spices discussed here are not only beneficial for their anti-inflammatory properties but also for their role in providing a wide array of other health benefits. Making small changes in your diet can lead to significant improvements in your overall wellness. Remember, when shopping for these ingredients, look for the ‘local’ label and support our community growers. Your body—and your neighbors—will thank you for it.

We hope you liked our article The San Marcos Local’s Guide to Fighting Inflammation with Food and got some golden nuggets out of it. Check out some more Healthy Lunch Spots in San Marcos, CA If you are interested in getting some information for personal training or how our gym works in San Marcos, CA click here:

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