Dressing Up.

ANTI

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EASY, SIMPLE & DELICIOUS ANTI-INFLAMMATORY DIET RECIPES WITH QUICK-START MEAL PLANS FOR BEGINNERS TIPS ON HOW FLAVORFUL FOODS CAN BOOST IMMUNITY, REDUCE PAIN, RELIEVE ANXIETY, & SUPPORT RESTFUL SLEEP

CALISTA RYAN

ANTI-INFLAMMATORY DIET COOKBOOK Quick-Start Meal Plans for Beginners, Simple Delicious Recipes, Tips on how Flavorful Foods can Boost Immunity, Reduce Pain, Support Restful Sleep

Calista Ryan

Introduction About the author

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How to read this book

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T A B L E

O F

C O N T E N T S

Chapter 1 Understanding the Anti-Inflammatory Diet

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Stuffed Tomatoes with Tuna & Avocado

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Roasted Veggies with Garlic & Herb Dressing

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Stocking Up A Lunch-Ready Anti-Inflammatory Kitchen

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Buckwheat & Bean Burgers

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A Very Festive Salad with Roasted Beets, Turkey, Grains and Quail Eggs

Chapter 2 | Breakfast Spinach Eggs & Salmon

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Carrot Gingery Overnight Oats

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Avocado & Blueberry Smoothie Bowl

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Matcha Turmeric & Spirulina Mango Lassi

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My Favorite Homemade Seed Granola

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Breakfast Essentials for an Anti-Inflammatory Kitchen

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Broccoli Cheesy Frittata

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Hummus & Veggie Wrap

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Coconutty Berry Chia Pudding

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Sweet Potato-Black Bean Hash with Sunny Side Up Eggs

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Zucchini-Walnut Muffins

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Mastering Ingredient Swaps

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Chapter 3 | Lunch 30-minute Veggie & Chicken Stir Fry with Brown Rice

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Zucchini Noodles with Pumpkin Seed Pesto

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Herbs & Eggs Crusted Baked Mackerel

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Mediterranean Escape Quinoa & Feta Cheese Bowl

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Chickpea Sandwich with Cabbage Flaxseed Slaw

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An Unusual Beetroot Hummus Cauliflower-Rice Risotto

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Making Your Life Easy by Meal Prepping for AntiInflammatory Lunches Chicken Roots & Sprouts Stew with Boiled Eggs

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Lentil and Bulgur Pilaf

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Sardine and Tomato Bruschetta

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Easy Cod Cassoulet Salmon & Egg Cobb Salad

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Finding the Perfect Balance

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Chapter 4 | Dinner Ginger Garlic Shrimp with Spinach

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Miso Walnut Soup with Watercress

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Green Curry Salmon

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Crispy Tempeh Steaks with Grapefruit Vinaigrette Chicken on Lemony Mashed Peas

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Mastering Batch Cooking for Anti-Inflammatory Dinners

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THIS IS NOT AN ORDINARY COOKBOOK. HERE’S HOW TO READ IT:

Mix & Match This feature does all the heavy lifting for you. It shows you how to mix and match breakfasts, lunches, snacks, beverages, and dinners. I created these recipe pairings with nutritional value, using similar ingredients and budget-friendliness in mind to make sure that you get the most out of it.

Try It Your Way Personalization is my jam! The “Try It Your Way” feature encourages you to make each recipe uniquely yours. Here is where I added suggestions for easy ingredient swaps, seasonal variations, and adjustments you can make according to your own dietary needs or preferences. Plus, when you start going through these, you’ll soon train your brain (that rhymed!) on how to personalize recipes yourself, just by understanding the key ingredients and what each does to your body.

Quick Start Plans If you enjoy a good list and you are eager to dive right in, the “Quick Start Plans” are a great place to begin. These customizable plans show you how to make balanced meal choices using the recipes in the book, making it easy to get started without feeling restricted. My goal was to provide a flexible structure so you can modify them and have total control of your own diet.

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CHAPTER 1 Understanding the Anti-Inflammatory Diet

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A Science-Based Approach to Healing Through Food The basics: Inflammation is the body’s natural response to injury or infection -imagine a wound turning red and painful as it swells up; that’s inflammation. And it’s not all bad.

When you are injured, inflammation is a natural way to fight off germs, just like the way fever tries to kill viruses by increasing your body's temperature.

But when inflammation becomes chronic, it can contribute to a wide range of health problems, from a weak immune system to anxiety that won’t quiet down, arthritis flaring up digestive issues, heart disease, and even cancer or mental health disorders.

The good news is that there is an easy and delicious fix: Food.

The Do's and Don'ts of an Anti-Inflammatory Diet Do’s: Stock Up on Whole Foods Always choose fresh seasonal fruits, vegetables, whole grains, lean proteins, and healthy fats. Foods rich in antioxidants, vitamins, and omega-3 fatty acids help reduce inflammation in the body.

Make a Mental List of Anti-Inflammatory Ingredients Superhero ingredients like turmeric, ginger, garlic, and green tea are great antiinflammatory additions to your meals. These ingredients actively combat inflammation.

Eat the Right Carbs Always buy and have handy complex carbohydrates like sweet potatoes, oats, and brown rice, which help maintain steady blood sugar levels and reduce inflammation, instead of filling your cupboards with refined carbs like white bread or sugary snacks.

Choose Healthy Fats Omega-3 fatty acids found in fatty fish like salmon, flaxseeds, and walnuts are full of goodness and anti-inflammatory properties. Replace unhealthy fats with extra virgin olive oil or avocado for cooking.

Meal Sequence Matters For the best digestion process, it's better to eat carbohydrates, for example, fruits or natural sweets, before proteins. This will help you improve digestion and minimize bloating at the same time, making you feel lighter after your meals. Try having fruits 30 minutes before your main meal, allowing your body to process them more efficiently. It might sound a bit unorthodox, but think of it as a snack before the main meal. It’s very easy to get used to when you begin.

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CHAPTER 2 Breakfast

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My Favorite Homemade Seed Granola PREP TIME: 1O MIN

COOKING TIME: 25 MIN

SERVES: 2

Budget Friendly

Energy Booster

Meal prep this breakfast with Buckwheat & Bean Burgers for lunch and Eggplant & Ground Chicken Lasagna for dinner. All these recipes can be made in advance, along with the Dark Chocolate-Dipped & Pistachio Oranges for dessert and a hearty Classic Chicken Broth to heal your soul. It's very wallet-friendly, too, for these weeks when you don’t feel like spending.

Ingredients

Method

1 cup rolled oats

1. Preheat your oven to 325°F (160°C) and line a baking sheet with

¼ cup pumpkin seeds ¼ cup sunflower seeds

parchment paper.

2. Take a large mixing bowl to avoid making a mess and toss in the oats,

2 tbsp flaxseed

pumpkin seeds, sunflower seeds, flaxseed, almonds or walnuts,

¼ cup chopped almonds or

cinnamon, ginger, and a tiny pinch of high-quality sea salt. Toss to

chopped walnuts

combine or use your hands to mix them well, which I find very

2 tbsp extra virgin olive oil

therapeutic.

2 tbsp maple/agave syrup or honey ½ tsp ground cinnamon

3. Pour in the olive oil, maple/agave syrup, or honey, and mix everything together again.

4. Spread the mixture evenly on the lined baking sheet in a single layer.

¼ tsp ground ginger or a

Bake for 20-25 minutes, stirring halfway through or turning the

tiny pinch of fresh, minced

baking sheet around to make sure they bake evenly and avoid

ginger

burning. Your cue to take it out of the oven is when the granola turns

¼ tsp sea salt

slightly golden.

¼ cup dried cranberries or raisins

5. Let it reach room temperature. Once it’s nice and cool, add the dried cranberries or raisins. Remember that the granola will crisp up as it cools down even more.

6. Transfer to an airtight container and store at room temperature in a

Try It Your Way

dark and dry cupboard for up to 2 weeks.

If you have avocado oil instead of olive oil, no problem at all! And, of course, you can use any type of seeds and nuts you have at home and serve a different version every time you make this! Oh, and before I forget, I once added orange extract, and it turned out beautifully!

The Anti-Inflammatory Magic in the Recipe Pumpkin seeds and sunflower seeds are rich in magnesium, zinc, and healthy fats.

Flaxseeds are good sources of omega-3 fatty acids and fiber, which your heart will love, and of course, they reduce inflammation.

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Herbs & Eggs Crusted Baked Mackerel PREP TIME: 1O MIN

COOKING TIME: 15 MIN

SERVES: 2

Anxiety Reliever

Immune System Booster

Pair this lunch with a Broccoli Cheesy Frittata for breakfast, then make the Sheet-Pan Trout with Orange and Fennel for dinner and snack on as many Harissa Carrot Lettuce Cups as you need. My recipe for Strawberry Cashew Milk will keep you full until your next meal.

Ingredients

Method

1 tbsp extra virgin olive oil

1. Preheat your oven to 400°F (200°C) and grease a small baking sheet

2 mackerel fillets (about 6

with a touch of olive oil.

oz each) with their skin

2. Grab a shallow plate and whisk the eggs. Toss in the chopped cilantro,

2 medium-sized eggs

parsley, dill, basil, garlic, orange zest, cayenne pepper, and a pinch of

1 tbsp chopped cilantro

sea salt. Give the mixture a good stir.

1 tbsp chopped parsley

3. Pat the fish fillets with a clean paper towel to remove any moisture,

1 tbsp dill

and dip them into the egg & herb mixture. Place on the baking sheet

1 tbsp basil

immediately.

2 cloves minced garlic (or 12 tsp garlic powder) Zest of 1 orange

4. Bake in the preheated oven for about 15 minutes until the crust is golden brown and crispy.

Serve hot from the oven with a side of mixed greens.

½ tsp cayenne pepper Sea salt to taste Mixed greens to serve

Try It Your Way Mackerel is rich in anti-inflammatory fats, but if you have salmon, trout, or cod, they will work out just as well. You can use any fresh herbs you have available and add your favorite spices to the egg mixture. I love serving mine with a massive green salad, but roasted vegetables will also hot the spot.

The Anti-Inflammatory Magic in the Recipe Mackerel to the Rescue: Rich in omega-3 fatty acids, mackerel is a great addition to your antiinflammatory diet and can be cooked in so many ways! A must-have in my freezer, year-round!

Herbs Add More than Taste: All the herbs in this recipe are full of antioxidants and anti-ad have inflammatory properties, plus they make all the difference taste-wise.

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