Copyright ÂŠ 2014 Kasia Roberts, RN All right reserved.
Table of Contents Introduction Chapter 1: What is Inflammation? Stages of Inflammation and the Healing Process Differentiation Between Acute and Chronic Inflammation Inflammatory Disorders Chapter 2: The Biological Mayhem: 6 Causes of Inflammation Toxicity Chronic Infection Allergens Poor Diet Injury Chronic Stress Chapter 3: The Inflammation Diet: General Principles Chapter 4: Food vs. Inflammation- Foods to Avoid Chapter 5: Food vs. Inflammation- A List of Foods to Decrease Discomfort and Eliminate Inflammation 25 Delicious Anti-Inflammatory Diet Recipes Anti-Inflammatory Breakfast Recipes Cherry Quinoa Breakfast Cinnamon Ginger Oatmeal No-Wheat Morning Granola Spinach Garlic Frittata Gluten-Free Strawberry Crepes Anti-Inflammatory Lunch Recipes Broccoli Avocado Salad Curry Cauliflower Soup Anti-Inflammatory Quinoa Tabbouleh
Pacific Tofu Lunch Recipe Autumn Squash and Apple Soup Fennel Strawberry Salad Vegetable-Rich Lentil Soup Anti-Inflammatory Dinner Recipes Papaya Salsa and Lemon Baked Halibut Vegetarian’s Delight Shepherd’s Pie Soy Tempeh Spicy Stir-Fry Pistachio-Crusted Chicken Spicy Tomato Gazpacho Smoked Salmon Seaweed Rolls Anti-Inflammatory Diet Dessert Recipes Ginger Snap Cookies Blueberry Peach Mid-Afternoon Cobbler Almond Pineapple Coconut Milkshake Choco-Banana Frozen Potassium-Rich Dessert Anti-Inflammatory Diet Snack Recipes Garlic Hummus Snack Walnut and Eggplant Pâté Green Power-Hour Drink Best Brussels Sprouts Conclusion
Introduction Inflammation is the ultimate lurking killer. It is the villain behind wrinkles, behind interior pain—behind every great disease in the shadow at the end of the road. And yet, inflammation is meant to be the ultimate healer. The inflammation sectors of one’s body are meant to heal, to beat back against pathogens and clear the veins, the brain cells, and the exterior skin cells of any intruders. Like so many things, however, inflammation has become rampant. Because of the fast-paced, ever-going mentality of the human race, stress is continually on the horizon. Toxins and pollutants from the ever-spouting coal and plastic plants lurk in the air ready to rush into one’s lungs and take up cell residence. Allergens—those nasty fellows in foods and flowers—are ready to beat back against humanity in the forms of constant sneezes and itches. And poor diet is the consistent benefactor of inflammation. It causes digestive inflammation; it causes brain cell inflammation. The digestive tract scrapes what minerals it can from the foods one digests; and yet, what it has to offer the body is lacking. We become tired; we simmer with inflammation. We never feel “quite right.” The diet and, essentially, the minerals, proteins and carbohydrates we receive from our diet are the building blocks of our interior. If we challenge our diet and make appropriate changes; if we begin to choose the proper fuel for survival, we can truly reverse the effects of inflammation. We can beat back against future attacks. Essentially, we can live free from the realm of an interior, constant war. Understand the very basic—but incredibly beneficial changes we must make in our everyday diet plan. Engage in the vibrant energy waiting in every morsel of food. And toss inflammation to the winds. When we take hold—grab life by the reigns—our interior and exterior are completely at one. Our brain is in tune with our digestive system; our liver is revving; our muscles and heart are pumping. Allow the body to beat like the amazing machine it is. Sweep through life armed with the Inflammation Diet. Life will never be the same.
Chapter 1: What is Inflammation? The body is a constant armor. It is fighting a continual battle to remove irritating stimuli, to reduce sickness, to heal. And as a result, the body pulses with inflammation—this ultimate defense of self-protection. Inflammation is the definitive result of the battle within. The body’s ability to heal is staggering; the body must work through countless pathogens, countless germs. Its interior weaponry is vast. Therefore, the body’s inflammation symptoms are not infections. This is a common misconception. They are, instead, the body’s response to infection. They are the body’s attempt to bring proper fluids and assistance to a pivotal area. And this works impressively well providing the body has a correct environment in which to create a proper healing power. Unfortunately, continual inflammation—the body’s inability to heal correctly leading to further inflammation—is the ultimate human killer. If the body is functioning in an unhealthy environment, one consisting of things that further irritate inflammation, inflammation can fall off course and become chronic. The body’s ability to heal must play over and over again. And this continual inflammation provides an inadequate lifestyle—one that can lead to continual sickness, fatigue, and, ultimately, untimely death. As a result, chronic inflammation is the cause of ultimately every bodily disease. It is something that must be dealt with on a very cellular level in order to maintain proper health. Initial inflammation usually comes in several, uncomfortable forms: swelling, loss of bodily function, heat, pain, and redness. These symptoms form via the body’s vascular tissues ramping to bring increased blood flow to the wound or diseased area. How, precisely, does this proper inflammation process work?
Stages of Inflammation and the Healing Process The body must work to heal itself via the steps involved with the inflammation process: Step 1: The initial damage occurs via injury or infection. Obviously, injury is more of an exterior injury while infection lurks in forms of pathogens on the interior organs. Step 2: The body senses this tissue damage. It releases vasodilators and chemotactic sensors like histamine that alert the rest of the body to the attack. Step 3: The release of chemotactic factors forces increased capillary permeability and blood flow. Blood rushes to the damaged area. Step 4: Phagocytes are released to the area via the increased blood flow. These phagocytes work to heal the body and beat back against pathogens. Step 5: Surrounding serum proteins and phagocytes work together to destroy the bacteria and heal the damaged tissue. Step 6: Inflammation calms, and the body returns to normal.
Differentiation Between Acute and Chronic Inflammation Acute Inflammation: Acute inflammation involves the body’s prompt response to pathogens. This results in a push of plasma and leukocytes to the injured area via the bloodstream. Acute inflammation has multiple characteristics: pain, heat, redness, swelling, and loss of bodily function. The acute inflammation’s initial redness and heat spawns from the push of blood flow to the site of infection. Because this fluid builds in the area, swelling occurs. The pain occurs after antibodies release specific chemicals in order to attack the infection’s pathogens. These chemicals fuss with nerve endings, forcing the body to understand the pain. Note: Acute inflammation’s complete five symptoms rear up only in relation to exterior organs—like wounds on skin. Unfortunately, interior organs do not always release all five symptoms. This causes occasional confusion and lack of correct proceedings on the part of the individual. Incorrect proceedings—such as eating foods incorrect for reducing inflammation—can irritate the infection further, causing continued inflammation. Very often, this continued lack of proper environment can lead to chronic inflammation. For example, if your intestines are inflamed, you cannot always view the swelling and the redness from the outside. Therefore, you may assume that this simple “stomach ache” will end in a few hours. You may assume that following along with daily schedules, eating daily foods will be fine. However, you can severely alter acute inflammation if you do not provide a proper, anti-inflammatory environment for your digestive tract. This alteration can lead to chronic inflammation. Chronic Inflammation: Chronic inflammation involves the initial acute inflammation response. However, the body is never able to appropriately heal due to improper environmental factors. Therefore, the inflammation process continues. This continuation can actually alter the cell makeup surrounding the inflammation, resulting in unfortunate disorders. Inflammation is meant to quell after the initial wound healing process is completed. However, the result of continued inflammation is a complete health hindrance. The continual inflammation is generally fueled by six causes: toxicity, infection, allergies, nutritional deficiency or nutritional excess, injury, or chronic stress. These six factors influence the environment of the body and thus force
continued, chronic inflammationâ€”the inflammation that leads to all human disease.
Inflammatory Disorders Serious inflammation abnormalities lead to a wealth of health trouble. This is because the proteins involved in the aforementioned acute inflammation and the subsequent proteins involved in the chronic inflammation are ready for mutation at any time after many days in this inflammation process. Cell mutation of this protein deregulates the entire inflammation process, thus resulting in a number of inflammatory disorders. Alzheimer’s Disease Neural inflammation is a known cause of Alzheimer’s disease. Alzheimer’s disease is a degenerative disorder, one that eliminates creation of new memories and ultimately leads to dismiss of reality and lack of one’s selfawareness. The history of Alzheimer’s research has led the understanding that serious head injury—which, for obvious reasons, results in inflammation—is a substantial trigger in later Alzheimer’s. After this inflammation link formed, researchers understood that all inflammation—even inflammation sustained from normal environmental factors outside of serious brain injury—can be the source of Alzheimer’s. During Alzheimer’s, plaque called amyloid grows overtop of cells preventing cell-to-cell communication that ultimately results in memory loss. Over time, this plaque builds further: therefore, the disease is degenerative, constantly getting worse. Essentially, this all begins when the brain neurons become inflamed. Microglia, an essential pathogen-fighter in the brain, rushes to the place of initial inflammation in order to attack pathogens and heal. However, while the microglia attacks the pathogens, it also attacks healthy brain cells. The protein the microglia releases into the brain after these attacks contributes to plaque build up.
Cancer Cancer’s link to inflammation is undeniable. Essentially, when chronic inflammation begins in an area of the body, a few of the surrounding protein cells alter. Any genetic differentiation in a cell is a mutation—something that leads to a tiny tumor. As this tumor grows, it can take in enough oxygen and nutrients from its surroundings. However, when it gets too big, it sends out signals that alert macrophages to attend to it. These macrophages are the very things that create the inflammation process. They arrive at the tiny tumor and alert blood vessels to scurry to the site, bringing further oxygen and body nutrients. Afterwards, the tumor can continue this process and grow. Arthritis Some forms of arthritis are a direct result of chronic inflammation. These types include: rheumatoid arthritis, psoriatic arthritis, gouty arthritis, and systemic lupus erthyematosus. Essentially, inflammatory-caused arthritis stems from the inflammatory response of increased blood flow. The sheer number of cells existing in these bone-dense spots pushes the limits of the surrounding area. This causes irritation in the joints, the sanding down of cartilage at the end of the bones, and swelling at the lining of the joint. Chronic inflammation can cause this to form into chronic arthritis. An improper environment and an improper diet can contribute to continued inflammation, thus resulting in the actual arthritis disorders. Heart Attack and Stroke Blood clots resulting in heart attack and stroke can be the cause of inflammation. When the bloodstream contains a high amount of cholesterol, the body perceives this cholesterol as an enemy, a pathogen. Therefore, the body signals the inflammation response. The body tries to capture the cholesterolrich blood vessel by stopping it from flowing with the rest of the blood. Unfortunately, this “wall” that the body forms to stop the flow can result in a blood clot. And blood clots, of course, lead to both heart attack and stroke.
Chapter 2: The Biological Mayhem: 6 Causes of Inflammation Chronic inflammation—this ultimate trigger of several serious illnesses—is caused by a variety of factors. Every part of the day: what’s consumed for breakfast, lunch, and dinner, what’s breathed in and exhaled out, and what’s garnered in the way of emotions or injuries can result in inflammation. And this inflammation, if not dealt with properly, can result in body mayhem.
Toxicity Toxicity is known to cause inflammation. But where does toxicity come from? A group of researchers recently conducted a study and found chemicals stored in various body cells. These chemicals included flame-retardants and Bisphenol A, a chemical that resembles a hormone found in plastics. These chemicals came from the environment and do not fulfill a valid role in the body. Therefore, the body works against themâ€”rushing pathogen-fighters to fight them. However, the environment doesnâ€™t change. A person breathes in and breathes out constantlyâ€”and the things arriving in that breath maintain toxicity. Furthermore, certain food products contain several toxins that are indigestible.
Chronic Infection As aforementioned, infection can cause immediate inflammation. Contrary to popular belief, infection is not inflammation. Infection is the result of pathogens attempting to reproduce and rampage a certain area of cells. This infection is utilizing all oxygen and nutrients from this area that it can soak up. However, when inflammation takes hold, it rushes immediate pathogen-fighting mechanisms to the arena. Afterwards, the infection appears red and swelling. Chronic infection, however, can result in chronic inflammation. Chronic infection can live totally undetected. Hepatitis C, for example, affects the liver; it can lie rampant for years without any outward physical effects. However, chronic inflammation is obviously raging alongside this chronic infection. The two are dueling and taking undue resources from the body and as a result work toward continual lack of health.
Allergens The allergic reaction is, simply, an over-reaction of the body’s immune system. The allergen is usually harmless; however, the body’s inflammation kicks in immediately and tries to attack it, resulting in inflammatory symptoms. Both food and environmental allergens contribute to inflammation. For example, many people have a gluten intolerance—a general inability to digest gluten found in bread and pastries. Gluten, however, is a protein—something that should be beneficial for the body. Upon receiving this gluten into their bodies, they create an immediate allergic response. And this allergic response is inflammatory. In the case of gluten intolerance, a person can have aches and pains, irritable bowel syndrome, or diarrhea. However, allergic inflammation could come in the simplistic form of itching and scratching a bug bite or an exposure to poison ivy. The allergen is not harmful; and yet the body does not understand this. Therefore, the inflammatory response continues.
Poor Diet Proper nutritional intake must be maintained in order to avoid inflammatory responses. Several foods outlined in this book create inflammatory responses. The most rampant criminals are sugar-laden foods. Sugar can attack the lining of the stomach and the digestive tract. This results in immediate inflammatory responses. However, a diet rich in sugar doesnâ€™t let up. Furthermore, a diet rich in sugar forces the insulin blood levels to rise. A high insulin blood level results in various imbalances; the inflammatory response will work to regulate the body.
Injury An injury can result in chronic inflammation, as well. Injuryâ€™s first bodily response is, of course, inflammation. The body follows the precise mechanics of acute inflammation. The body allows us to feel pain, to see swelling, and feel heat. However, when other environmental factors (like poor diet, chronic stress, or toxicity) interfere, our initial injury inflammation can continue to interact in the body. We can experience chronic inflammation that leads to further disorders.
Chronic Stress Chronic stress occurs when we are continually under the fight-or-flight response: when we never take the time to calm down from the tasks at hand. Fight or flight responses are, of course, beneficial. They involve the hormone cortisol pulsing through the bloodstream, allowing increased motivation and alert activity. However, when the levels of cortisol remain at a high level in the blood stream, the body begins to fight against itself. In fact, researchers have shown that chronic stress can actually alter an immune’s cell’s genes. The alteration forces them to be in continual fighting function. Immune cells—the cells usually activated in the inflammation response—are therefore on constant duty resulting in chronic inflammation.
Chapter 3: The Inflammation Diet: General Principles The inflammation diet is not a weight loss plan although you may lose weight while on this diet. It is not a limited, three-week trek to push current inflammation from the body. It is not a false, quick leap to health. It provides, instead, a specific, fresh way of life: a way of life complete with all the nutrients and minerals, calories and proteins one needs to live and live well. It calms the interior, the intestines, and the subsequent affected cells that live with the energy squeezed from the diet plan. It works specifically not to irritate the DNA sequences, thus allowing cell longevity. Cell death causes many unfortunate things including pre-formed facial wrinkles and skin inconsistenciesâ€”all which contribute to an older looking, fatigued person. In order to follow the Inflammation Diet and reap the subsequent health rewards, you must have an innate understanding of yourself. How many calories do you need, approximately, in order to maintain a healthy weight? This number is based mostly on exercise, on metabolism, and on size. You must experiment in order to find a happy medium; however, the Inflammation Diet provides an easy, happy medium with which to work. You must also to remember, while working in the realms of the Inflammation Diet, to work with as many fresh, organic ingredients as possible: things like fresh vegetables, fresh fruit, and meat from a fresh deli. You must understand that your days of processed food are coming to an end. Processed food increases dietary irritation and thus contributes to increased inflammation. Indulging in a juicy apple will feel like a sweet treatâ€”one prepared purely for the digestive tract, for increased cell longevity, for better cell-to-cell communication. A box of crackers, one the other hand, provides moments of false happiness followed by explosions of interior inflammation and subsequent interior failings. The simplicity of fresh food will triumph.
A Breakdown of Caloric Intake In general, most adults require approximately 1,500 to 3,000 calories a day. As we know, this number alters significantly based on gender and size. For example, a small woman is going to exist on the lower end of this caloric intake while a large man is going to exist on the higher end. Remember, if your weight does not alter significantly from day-to-day, this means your caloric intake is appropriate. Weight is based on calories in and calories utilized. When your cells are utilizing your calories efficiently, you do not need to eat more or less. A day’s calories should be approximately forty to fifty percent in the form of carbohydrates. This allots approximately 160 to 200 grams of carbohydrates a day for a woman and 250 to 300 grams of carbohydrates a day for a man— based on their supposed caloric intakes. Carbohydrates exist most significantly in the Inflammation diet in the forms of fresh fruits, vegetables, and legumes. You must avoid high fructose, high sugar, and bread formations of carbohydrates due to increased inflammation chances. High sugar diets contribute to the growth of improper bacteria and yeast in the intestines. Furthermore, it is recommended to include approximately thirty percent of your calories in the form of fat. This is approximately 67 grams of fat—give or take based on your size and caloric load. Not all fats are created equal. For example, saturated fat is found in fatty meats and butters while unsaturated fat is found in oils like avocado and olive oil. You should look more to unsaturated fats to find their allotted fat intake. You should also look to omega-3 fatty acids found in salmon or black cod. The omega-3 fatty acids assist your brain’s cellto-cell response; they provide the fatty acid chains that your body cannot make on your own. Remember that you should avoid margarine, shortening, and hydrogenated oils. These are inflammation supporters. Fats are found in the Inflammation Diet via oils, nuts, and avocados. If you insist on eating red meat, your fat is commonly found there. However, remember to limit red meat intake due to an inflammatory compound called Neu5Gc. Protein intake should allot to approximately twenty to thirty percent of
your caloric daily intake. This means, approximately 80 to 120 grams of protein a day. This number, of course, varies greatly depending on your liver or kidney â€”the very things that must work to push the energy from the protein. If you have a kidney or liver disorder, you should limit protein intake. Furthermore, vegetable protein outweighs animal protein due to its lack of saturated fat. Fish protein packs a real punch, as well, with its low caloric levels and high protein power. Phytonutrients are plant-based chemicals that are incredibly important in the Inflammation Diet. They work to protect the body from age-related diseases like cardiovascular disease and neurodegenerative disease. When the body creates free radicals from cell waste, free radicals can become rampant and attack other cells, pushing for chronic inflammation. A phytonutrient called carotenoid mops up the free radicals, allowing for healthy cell growth. Phytonutrients are stocked inside vegetables and fruits. Look to mushrooms for a real phytonutrient powerhouse. Furthermore, drink green tea for phytonutrient catechins. This ingredient will reduce cancer chances. Fiber is incredibly important in the well-balanced Inflammation Diet in that it prevents digestive inflammation. Aim for approximately 40 grams of fiber every day. Find fiber in all fruits and vegetables. Whole grains are excellent fibrous entities as well. Remember: a diet in high fiber, low sugar is the ultimate goal. Just remember to drink plenty of filtered water when increasing your fiber intake to prevent constipation.
Chapter 4: Food vs. Inflammation- Foods to Avoid Several foods perpetuate the body’s inflammation and therefore should be limited in any diet: Artificial Sweeteners and Excessive Sugar Intake: Sugar is the ultimate killer lurking behind every simmering inflammation problem. Sugar is the cause of tooth decay, obesity, and chronic inflammation. It leads to leaky gut syndrome—a syndrome resulting in inflamed holes in the digestive tract. Furthermore, the high sugar level shoots the body’s insulin levels through the roof. When the body has high insulin levels for a prolonged period of time, a hormone called “eicosanoid” becomes inflamed. Hormones are the ultimate body regulators. When one becomes inflamed, the rest of the body’s processes cannot function correctly. Avoid: All soft drinks, diet or regular. Pastries. Cakes. Candy. Analyze food labels. Watch out for words like: corn syrup, dextrose, golden syrup, sorghum syrup, and fructose. They all result in the same inflamed effects. Moldy Fruit: Due to allergens, one must avoid mold. An allergic reaction, at its most basic, is inflammation: the body senses something it doesn’t trust and brings consistent blood flow in order to wipe it out. One’s body responds quickly. However, if one continually eats moldy foods, one’s body cannot heal itself. Further mold digestion can cause digestive inflammation, as well. Avoid: Old grapes, raspberries, strawberries, and melon with harvest mold. Alcoholic Beverages: Alcohol’s acidity causes inflammation of the esophagus and the larynx. Furthermore, the yeast found in alcohol irritates the lining of both the stomach and the digestive tract. Continued alcohol usage allows damage to the liver, as well. Repeated alcohol over-usage results in chronic inflammation that can give rise to certain illnesses and cancers. Avoid: Liquor, beer, and wine. Red Meat and Commercial, Processed Meat: Red meat contains a component called Neu5Gc. Humans do not produce this component. Therefore,
when the body ingests this Neu5Gc, the intestines create anti-Neu5Gc antibodies. This is a natural response: the body senses an intruder and rushes through the five stages of the inflammation process to heal itself. Note: one does not need to inhibit complete red meat consumption. However, limit red meat to just once or twice a week to allow the digestive system to reboot after red meat. Avoid: Beef, pork, and all smoked meats. Processed Cooking Oil: Generally, most run of the mill cooking oils are stripped of all nutrients. Furthermore, they have high omega-6 fatty acids and low omega-3 fatty acids. This imbalance creates inflammation that promotes both heart disease and cancer. Avoid: Grape seed oil, safflower oil, corn oil, cottonseed oil, and sunflower oil. Watch out for these oils on ingredients labels of processed food and in fast food joints. Breads, Pastries and Refined Grains: Studies have shown that high carbohydrate intake leads to greater inflammation risks. Breads and pastries boost dramatic carbohydrate levels. The refined grains lack any fiber and vitamin B; therefore, they are, essentially, like refined sugarsâ€”void of nutrients and insulin-boosting. Furthermore, theyâ€™re filled with gluten, a component that irritates the digestive lining resulting in inflammation. Avoid: White rice, white bread, boxed cereals, pasta, biscuits, pastries, and noodles. Dairy Products: Approximately sixty percent of the human population cannot digest dairyâ€™s main component: lactose in the years after their infancy. Lactose can activate inflammation in the form of stomach duress, diarrhea, acne, constipation, and difficulty breathing. Lactose is best avoided. Avoid: Butter, cheese, milk, and hidden dairy products like cookies, cakes, and cream sauces. Dairy lurks in all corners of the market. Trans Fats: The trans fat battle continues. It fuels the constant poor diet of
people around the world. Trans fats increase bad cholesterol and lower good cholesterol in the body. Cholesterol levels can cause inflammation on a very interior, coronary level. This can lead to heart disease and cancers. Avoid: Deep-fried food, commercial baked items, and fast food. Remember: if the label on an item of food says 0 g trans fat, it may not be true if you live in the United States. The United States’ government allows trans fat amounts of 0.5 g or below to mark 0 g trans fat on packaging. Avoid processed foods at all costs, anyway. Corn: Corn’s a vegetable, right? Sure. But it’s also wrought with allergens for one’s interior digestive system. Corn’s existence in several market products is also unfortunate for the increase of inflammation. Avoid: Corn, cereal, corn chips, corn bread, and anything sweetened with highfructose corn syrup. Gluten Grains: Gluten, as aforementioned, lurks in all breads and pastry items. Gluten is a protein that results in unfortunate digestion problems in many people. It further causes back and joint inflammation, irritable bowel syndrome, and skin disorders. Gluten intolerance is on the rise. It is best to avoid the indigestible protein altogether. Avoid: Barley, rye, wheat, kamut, candy, cereal, and pasta. Coffee: Caffeine results in inflammation on the adrenal glands. These glands are in charge of many emotional day-to-day factors. Therefore, when these glands are inflamed, one is susceptible to increased anxiety, stress, and insomnia. Avoid: Caffeinated beverages, coffee, and black tea.
Chapter 5: Food vs. Inflammation- A List of Foods to Decrease Discomfort and Eliminate Inflammation The following foods promote proper digestive flora and fauna; they lend a prime environment to allow the body to become inflamed when it is useful and decrease inflammation after healing. They allow the body to do its duties without interrupting or attacking the system. Furthermore, they are fueled with several vitamins and minerals that the body needs to survive. Natural Sweeteners: Because artificial sweeteners and refined sugars provide such a hazard to the digestive system, one can look to natural sweeteners to provide a sensational taste boost. Look for: Brown rice syrup, stevia, coconut syrup, and honey. Unrefined, Cold-Pressed Oils: Look for unrefined oils in jars to fill oil needs. These oils do not cause inflammation; they are further linked to good fats and proper nutrition. Look for: Avocado oil, coconut oil, olive oil, mustard seed oil, and sesame seed oil. Fresh Vegetables: Close to fifty percent of the inflammation diet comes in the form of vegetables. These vegetables work to fuel the body with vast amounts of vitamins, minerals, and phytonutrients. In addition, these components work to deliver proper fuel to the body cells. Therefore, the body can work and heal at a constant rate without lingering in the inflammation process for too long. Furthermore, the fiber in vegetables allows for easy digestion without the hangups of an inflamed digestive tract. Look for: Bright peppers, spinach, kale, broccoli, celery, and zucchini. Milk Substitute: In the wake of â€œno dairy,â€? look to dairy substitutes to fill all milk needs. Dairy substitutes are often boosted with good proteins and tasty flavor; furthermore, they provide no dietary duress. Look for: Almond milk, rice milk, brown rice milk, and hemp seed milk.
Gluten Free Grains: Grains are delicious and pack a real nutritive punch when the gluten is left on the sidelines. Quinoa, for example, is a superfood with loads of protein, natural fiber, iron, and manganese. These grains bring limitless benefits without tearing at the lining of one’s stomach and causing joint and back pain. Look for: Buckwheat, quinoa, teff, whole rice, and millet. Nuts and Certain Seeds: Nuts and seeds provide excellent amounts of good fats and good protein. These good fats prevent hunger, thereby ensuring one’s thoughts away from processed snacks. Furthermore, they’re rich in omega-3 fatty acids—components that support proper brain neuron communication. Look for: Almonds, Brazilian nuts, macadamia nuts, pumpkin seeds, hemp seeds, chia seeds, flax seeds, and walnuts. Beans and Legumes: Beans and legumes are hearty sources of both protein and proper carbohydrates. They are stocked with fiber for healthy digestion. Look for: Chickpeas, kidney beans, and adzuki. A Note on Soy Products: Oftentimes, soy products are thought to create inflammation. This is true of processed soy products such as processed soy burgers, ice cream or mayonnaise or anything that contains textured vegetable protein (TVP). Tofu and false-meat products are incredibly controversial on the inflammation front. However, soy products have been found to actually benefit the human cardiovascular system. Organic soy products can reduce bad cholesterol levels while also decreasing homocystein levels—therefore limiting cardiovascular disease. Look for: Organic soybeans, tofu, and tempeh. A Note on Probiotics: Probiotics are live cultures like bacteria or yeast that improve one’s health upon digestion. Occasionally, inflammation in the stomach and intestinal lining is the result of an imbalance of one’s good, digestive bacteria. Probiotics can sweep through and align with the good bacteria in
order to push for proper healing and, subsequently, a receding of this inflammation. Probiotics have been known to treat diarrhea, Crohn’s disease, and irritable bowel syndrome. Furthermore, probiotics have been known to boost the immune system. Current immune systems exist in good-hygiene societies that don’t challenge immunity every day. Therefore, the introduction of bacteria—even good bacteria in probiotics—actually assists in challenging the immune system and helping it to work toward greater strengths. Look for: Several probiotic supplements exist on the market. These include tablets and powders. Furthermore, find probiotics in some yogurts and dairy drinks. Of course, dairy was listed in “foods to avoid.” However, not all dairy is created equal. Probiotic dairy lists its status on its label. Meat: Limit your red meat consumption to once or twice a week (eliminate it altogether if you can) and choose organic, free-range chicken, turkey, ecofriendly fish, lamb and wild game more often.
25 Delicious Anti-Inflammatory Diet Recipes
Anti-Inflammatory Breakfast Recipes
Cherry Quinoa Breakfast Serving Size: 1 cup Recipe Makes: 2 Servings Nutritional Breakdown Per Serving: 314 calories, 10 grams carbohydrates, 2.8 grams fat, 3.5 grams protein. Cherry Quinoa Breakfast works with superfood, quinoa, to assist your body’s interior healing. Furthermore, adding dried cherries boosts anthocyanin—an avid anti-inflammatory measure. Ingredients: ½ cup dried quinoa ½ tsp. vanilla ¼ tsp. cinnamon ½ cup dried unsweetened cherries 1 cup water Directions: Prepare the porridge in a medium saucepan. Add water, dried quinoa, unsweetened cherries, vanilla, and cinnamon to the saucepan and bring them to a simmer. Once the concoction simmers, reduce the heat. Allow it to simmer for fifteen minutes. All of the water should disappear. Serve the porridge hot for a satisfying, anti-inflammatory breakfast.
Cinnamon Ginger Oatmeal Serving Size: 1 ½ cups Recipe Makes: 1 Serving Nutritional Breakdown per Serving: 374 calories, 25 grams carbohydrates, 6.9 grams fat, 4 grams protein. This oatmeal recipe provides a real omega-3 fatty acid boost, providing you with half of your daily allotment. Note: oats are gluten free. However, oftentimes oat processing forces wheat contamination. Be certain to be responsible about your oat consumption. Look to Bob’s Red Mill, GF harvest, or Cream Hill Estates for non-contaminated oats. Ingredients: 1 cup water ½ cup oats ¼ cup dried cranberries 1 tsp. ground ginger ½ tsp. ground cinnamon ¼ tsp. ground nutmeg 1 tbsp. flaxseed 1 tbsp. molasses Directions: Bring the oats, water, dried cranberries, ginger, cinnamon, and nutmeg to a boil in a medium-sized saucepan. When the mixture begins to boil, turn down the heat and allow it to simmer for five minutes. Afterwards, add your flaxseeds. Cover the pan for five minutes and allow the mixture to assimilate. Serve warm.
No-Wheat Morning Granola Serving Size: ¾ cup Recipe Makes: 6 servings Nutritional Breakdown per Serving: 327 calories, 21 grams carbohydrates, 5.5 grams fat, 5 grams protein. Ingredients: 3 tbsp. honey 3 tbsp. coconut oil 1 tsp. vanilla ¼ tsp. cinnamon ¼ tsp. ginger 1 cup buckwheat groats 1 cup cooked quinoa ½ cup oats ½ cup unsweetened cranberries Directions: Begin by preheating your oven to 325 degrees Fahrenheit. Prepare your baking sheet with light grease. Next, stir together honey, coconut oil, vanilla, cinnamon, and ginger. Set aside. In a larger bowl, stir together your buckwheat groats, quinoa, and oats. Next, add your small bowl to your big bowl and stir. Spread the mixture into a solid layer on the baking sheet. Bake the mixture for 45 minutes. Your grains should begin to brown. Afterwards, stir in your cranberries. Allow the granola to cool prior to storing. Be sure to serve with almond milk or rice milk!
Spinach Garlic Frittata Serving Size: 1/6 of pan Recipe Makes: 6 servings Nutritional Breakdown per Serving: 200 calories, 4 grams carbohydrates, 12 grams protein, 13 grams fat. Ingredients: 1 pound sliced mushrooms 1 sliced onion 1 tbsp. chopped garlic 1 pound spinach ¼ cup water 6 egg whites 4 full eggs ½ tsp. turmeric ½ tsp. kosher salt ½ tsp. black pepper Directions: Begin by preheating your oven to 350 degrees Fahrenheit. To the side, sauté your mushrooms in a large, oven-proof skillet. When they begin to brown, add onion and cook for an additional three minutes. Next, add the garlic and cook for just thirty seconds. Lastly, toss in your spinach and water. Cover the skillet and cook for two minutes. Your spinach should wilt. Next, remove the cover and cook until the entirety of the water has evaporated. To the side, puree your egg whites, your full eggs, your turmeric, your salt, and your pepper in a blender. When your above skillet mixture no longer has water in it, pour the egg mixture over top. Next, place your oven-proof skillet in the oven and bake for thirty minutes. The eggs should be set in the center. Serve at any temperature for a vibrant, nutrient-rich breakfast.
Gluten-Free Strawberry Crepes Serving Size: 2 crepes Recipe Makes: 6 servings Nutritional Breakdown per Serving: 221 calories, 23 grams carbohydrates, 9.7 grams fat, 2 grams protein. Ingredients: 6 cups chopped strawberries 2 tbsp. honey 4 eggs 1 cup almond milk 2 tbsp. olive oil 1 tsp. vanilla extract 1 tbsp. light brown sugar 1/8 tsp. salt 他 cup gluten-free flour Directions: In a medium-sized bowl, toss your strawberries, your honey, and your light brown sugar together. Allow them to assimilate together at room temperature for approximately thirty minutes. Afterwards, whisk together the eggs, almond milk, and vanilla. Stir until combined. Next, add the gluten-free flour and the salt. The mixture should be completely combined. Heat a non-stick skillet over medium-low. Add batter lightly to the bottom of the pan and swirl. When it begins to brown after about 45 seconds, flip the crepe. Cook an additional ten seconds. Repeat for the rest of the batter. After the crepes have been fully cooked, place your strawberries in the crepe and serve. Enjoy the anti-inflammatory vitamin C feast before you.
Anti-Inflammatory Lunch Recipes
Broccoli Avocado Salad Recipe Makes: 4 servings Nutritional Breakdown per Serving: 177 calories, 15 grams carbohydrates, 15 grams fat, 4.6 grams protein. Ingredients: 1 lb. broccoli 1 avocado 2 tbsp. olive oil 2 tbsp. squeezed lemon juice 1 tbsp. grainy mustard Directions: Begin by trimming and slicing the broccoli into small pieces. Steam the broccoli until itâ€™s a bit crunchy. Drain and cool. Next, peel the avocado and slice and dice it into small pieces. Place the avocado in a bowl with the broccoli. To the side, whisk together the olive oil, squeezed lemon juice, and the grainy mustard in a small bowl. Toss the broccoli and avocado salad together with the prepared dressing and enjoy this phytonutrient-rich, unsaturated fat feast.
Curry Cauliflower Soup Recipe Makes: 4-6 servings. Nutritional Breakdown per Serving: 236 calories, 19.8 grams carbohydrates, 15.4 grams fat, 6 grams fat. Ingredients: 1/3 cup cashews 2 tsp. olive oil 1 diced onion 1 chopped cauliflower 1 can coconut milk 2 tbsp. curry powder 1 tsp. turmeric 1 tsp. honey ¼ tsp. cinnamon salt ¼ cup cilantro Directions: Begin by grounding the cashews in a blender or a food processor. Next, pour ¾ cup of water into the blender and blend for an additional two minutes. Next, mesh the cashew mixture through a strainer. Place the cashew mixture to the side. Next, heat olive oil in a large pot on low. Toss in your diced onions and sauté for three minutes. Next, add the cauliflower, coconut milk, the prepared cashew milk, curry powder, turmeric, cumin, honey, cinnamon, and salt. Add water until it covers the entire mixture. Continue to allow the soup to heat on low. The soup should simmer for about ten minutes. Next, blend the soup in a blender. Look for your personal consistency. Garnish the soup with cilantro and serve hot. Enjoy your vitamin K-rich soup!
Anti-Inflammatory Quinoa Tabbouleh Recipe Makes: 4-6 servings. Nutritional Breakdown per Serving: 403 calories, 44.6 grams carbohydrates, 23 grams fat, 9 grams protein. Ingredients: 1 pound beets 2 cups quinoa ½ cup olive oil ¼ cup squeezed lemon juice 3 mashed garlic cloves ½ tsp. salt 1/3 cup chopped parsley ¼ cup chopped mint 3 chopped scallions 2 oz. arugula ½ pomegranate worth of seeds ¼ cup chopped almonds Directions: Begin by preheating the oven to 350 degrees Fahrenheit. Prepare a baking sheet by placing an aluminum foil lining over top. Pierce the beets several times with a fork and place the beets on the aluminum foil. Bake the beets for fortyfive minutes. They should be tender. Next, allow the beets to cool and peel the skin off of them. Remember to utilize paper towel or gloves; beets easily bleed onto the skin. Next, cut the beets into cubes and set aside. To the side, bring four cups of water to a boil. Pour in the quinoa and lower the heat. Cover the pot and allow the quinoa to simmer for twenty minutes. Allow the quinoa to cool after it becomes fluffy. Next, pour oil, lemon juice, salt, and garlic into a large serving bowl. Toss in the beets, quinoa, parsley, mint, scallions, and the arugula. Allow the salad dressing to assimilate over the rest of the tabbouleh. Serve with pomegranate seeds as garnish. Enjoy!
Pacific Tofu Lunch Recipe Recipe Makes: 4 servings. Nutritional Breakdown per Serving: 245 calories, 36.6 grams carbohydrates, 5.2 grams fat, 14.3 grams protein. Ingredients: 12 oz. organic tofu cut into slices 6 tbsp. low sodium organic soy sauce 2 green onions 1 garlic clove 1 tsp. cornstarch ¾ tsp. agar powder ¾ cup hot water ¼ cup agave syrup 1 ½ tsp. vegetarian broth ½ tsp. powdered ginger ½ tsp. ground mustard powder 14 oz. pineapple chunks 1 seeded and sliced red pepper Directions: Begin by preheating the oven to 500 degrees Fahrenheit. On the stovetop, brown up the tofu slices in a pan. Next, spread the tofu out in a baking pan in a single layer. Pour the soy sauce, onion, garlic, cornstarch, and agar powder into a blender. Blend for approximately two minutes. Next, add the hot water, agave syrup, vegetarian broth, ginger, and mustard powder. Continue to blend until the mixture is smooth. Afterwards, place the mixture in a saucepan and allow it to come to a boil. Place the prepared pineapple and the pepper into the pre-boiled mixture. Next, pour the mixture over the tofu. Allow the tofu to bake for fifteen minutes. Serve this cardiovascular-boosting tofu hot or cold. Enjoy!
Autumn Squash and Apple Soup Recipe Makes: 4 servings. Nutritional Breakdown per Serving: 275 calories, 40 grams carbohydrates, 8 grams fat, 17 grams protein. Ingredients: 1 large peeled and chopped butternut squash 2 quartered onions 3 garlic cloves 2 peeled and quartered apples 2 tbsp. olive oil salt and chili powder to taste 4-5 cups vegetable stock Directions: Begin by preheating the oven to 400 degrees Fahrenheit. Prepare a roasting pan with pre-cut squash, onions, garlic, and apples. Coat them well with oil. Shake salt and chili powder overtop. Roast the vegetables and fruit in the oven for forty minutes. Be certain to check on them and stir every ten minutes. Next, place half of your roasted vegetables into a food processor along with two cups of vegetable stock. PurĂŠe the mixture until itâ€™s smooth. Repeat with the remaining broth and vegetables. If the soup is too thick, you can always add more broth. Afterwards, bring the soup to a slight simmer prior to serving. Enjoy this carotene, vitamin-rich lunch dish.
Fennel Strawberry Salad Recipe Makes: 4 servings. Nutritional Breakdown per Serving: 65 calories, 8 grams carbohydrates, 3 grams fat, 2.5 grams protein. Ingredients: 4 cups baby arugula 1 cup sliced fennel 12 sliced strawberries 2 tbsp. chopped mint 6 tbsp. balsamic vinaigrette Âź cup sliced almonds Directions: Place the baby arugula, sliced fennel, sliced strawberries, and the chopped mint together in a salad bowl. Toss the salad and allow the ingredients to mix. Next, pour on the balsamic vinaigrette and serve with sliced almonds overtop. Enjoy this different take on the springtime salad. Feast in the anti-cancer strawberry components and the phytonutrient-packed fennel.
Vegetable-Rich Lentil Soup Recipe Makes: 6 servings. Nutritional Breakdown per Serving: 175 calories, 25 grams carbohydrates, 5 grams fat, 8 grams protein. Ingredients: 1 lb. lentils 1 bay leaf 3 sliced carrots 2 chopped celery stalks 1 chopped onion Â˝ tsp. cumin 2 cups crushed tomatoes 2 tbsp. olive oil salt and pepper to taste Directions: Place the lentils in a large pot with water covering it by six inches. Add the bay leaf to the water, as well. Bring the pot to boil and then lower the heat. Allow the lentils to simmer for 30 minutes until theyâ€™re tender. Toss carrots, celery, cumin, and the onion into the lentils. Cook an additional thirty minutes. Next, add the tomatoes, olive oil, and salt and pepper. Simmer until the lentils are creamy. Serve the soup warm as a healthy dose of fiber and antioxidants ready to boost you through your day.
Anti-Inflammatory Dinner Recipes
Papaya Salsa and Lemon Baked Halibut Recipe Makes: 6 servings Nutritional Breakdown per Serving: 322 calories, 24.4 grams carbohydrates, 7.1 grams fat, 39.6 grams protein. Papaya Salsa Ingredients: ½ cup cilantro 1 cup diced papaya ¼ cup diced red bell pepper ¼ cup diced onion 1 minced jalapeno pepper 2 tbsp. squeezed lime juice Marinade Ingredients: 3 tbsp. squeezed lemon juice 1 tbsp. grated lemon zest 1 tbsp. olive oil 1 tbsp. grated ginger ¾ tsp. black pepper ½ cup cilantro Further Ingredients: Six 6 oz. halibut steaks 3 sliced fennel bulbs 2/3 cup water 9 black peppercorns Directions: Begin by preparing the salsa. Place the minced cilantro, diced papaya, peppers, onion, jalapeno, and the squeezed lemon juice in a small bowl. Mix and cover. Store in the refrigerator. Next, prepare the marinade. In a medium-sized bowl, pour the lemon juice, lemon zest, oil, ginger, pepper, and cilantro. Allow this mixture to assimilate together for about two hours. After the two hours, place the halibut steaks in a baking pan. Pour the marinade over top of the steaks and cover the steaks. Allow the steaks to marinate in the refrigerator for about a half hour.
Preheat the oven to 400 degrees Fahrenheit. To the side, cook the sliced fennel bulbs in 2/3 cup of water over high heat. Cook for just eight minutes. Next, remove the halibut from the refrigerator and bake them in the preheated oven for just five minutes. Flip, and bake for an additional five minutes. Place a layer of fennel on each serving plate and place the halibut piece on top of the fennel. Drizzle the papaya salsa on top. Enjoy your protein and vitamin-rich entrĂŠe!
Vegetarian’s Delight Shepherd’s Pie Recipe Makes: 6 servings. Nutritional Breakdown per Serving: 503 calories, 92 grams carbohydrates, 6 grams fat, 22 grams protein. Ingredients: 2 peeled and cubed sweet potatoes 6 peeled and cubed white potatoes 1 tbsp. olive oil 1 tbsp. Italian seasoning 1 tbsp. Cajun seasoning Filling Ingredients: 3 ¼ cups water 1 bay leaf 1 cup lentils 2 tsp. Cajun seasoning 1 cup sliced onions 2 cloves garlic 1 cup sliced shiitake mushrooms ½ cup broccoli ½ cup red bell pepper 1 tbsp. olive oil 1 tsp. curry powder 1 tsp. salt 1 tbsp. cornstarch 1 sliced zucchini Directions: Begin by preheating the oven to 350 degrees Fahrenheit. To the side, bring water to boil in a large pot. Plop the chopped sweet potatoes and white potatoes into the boiling water. Allow them to simmer for forty-five minutes. Next, strain the potatoes. Keep two cups of the strained water, and pour one of these cups back into the pot with the potatoes. Mash the potatoes in the water. Next, add olive oil, Italian seasoning, and 1 tsp. of the Cajun seasoning. Continue to mash.
Bring three additional cups of water to a boil on the stovetop. Toss in the bay leaf, the lentils, and the rest of the Cajun seasoning. Cook for forty-five minutes. Fry the onions, garlic, mushrooms, broccoli, and the bell peppers in olive oil in a saucepan for about four minutes. Next, pour the additional reserved cup of water from the potato boil to this vegetable mixture. Toss in the salt and curry powder as well. Pour the entire mixture into the pot with the pre-cooked lentils. Dissolve cornstarch in Âź cup water. Next, pour this water into the lentil vegetable mixture. The mixture should begin to thicken as it heats over the stovetop for an additional three minutes. Place the pre-sliced zucchini at the bottom of a casserole dish. Spread four cups of the mashed potatoes overtop the zucchini, and follow this with two cups of the lentils. Next, add the remaining mashed potatoes for an additional layer. Smooth the layer. Bake the shepherdâ€™s pie for fifty minutes. Allow it to cool prior to serving up the delicious, fibrous dish.
Soy Tempeh Spicy Stir-Fry Recipe Makes: 6 servings. Nutritional Breakdown per Serving: 220 calories, 43 grams carbohydrates, 22 grams protein, 15 grams fat. Ingredients: 1 ½ lbs. sliced soy tempeh Marinade Ingredients: 3 tbsp. low sodium organic soy sauce 1 ½ tbsp. rice wine 1 ½ tbsp. minced shallots 1 tsp. avocado oil 2 tbsp. olive oil Seasoning Ingredients: 2 tbsp. chopped red chili 2 tbsp. chopped garlic 2 sliced onions 1 ½ cup shredded basil leaves Sauce Ingredients: 2 tbsp. fish sauce 1 ½ tbsp. low sodium organic soy sauce 1 tbsp. honey 1 ½ tbsp. water Directions: Begin by preparing the marinade in a small bowl: add the soy sauce, rice wine, minced shallots, avocado, and olive oil. Place the tempeh in a large bowl and pour the marinade over top of it. Allow the tempeh to marinate for twenty minutes. Next, heat a skillet with 1 tbsp. olive oil on high in order to sear the tempeh. Place the tempeh on the hot skillet for three minutes on each side. Allow the tempeh to cool immediately after.
Next, utilize the same skillet. Toss in the seasoning ingredients: red chilies, chopped garlic, onions, and the shredded basil leaves. Stir-fry until the onions begin to brown. While the onions brown, prepare the sauce to the side in a small bowl: mix together the fish sauce, soy sauce, honey, and water. Stir. Then add the sauce to the stir-fry. Bring the mixture in the skillet to a boil. Place the seared tempeh in the boiling sauce and baste. Serve the tempeh immediately after to enjoy all the benefits of this cancer-fighting, antiinflammatory dinner.
Pistachio-Crusted Chicken Recipe Makes: 2 Servings. Nutritional Breakdown Per Serving: 250 calories, 12 grams carbohydrates, 26 grams protein, 13 grams fat. Ingredients: 2 boneless chicken cutlets ¼ cup rice flour 1 beaten egg ¼ cup water ¼ cup finely chopped pistachios 1 tbsp. olive oil Directions: Begin by preheating the oven to 350 degrees Fahrenheit. Prepare the chicken cutlets. Salt them lightly and coat them with rice flour. Crack open the egg into a bowl and add ¼ cup water. Furthermore, add the chopped pistachios to a separate bowl. Coat each floured cutlet with the egg mixture. Next, cover each cutlet with pistachios. Place the pistachio-coated culets in a skillet with a tbsp. of olive oil. Heat the chicken and sauté each side for approximately five minutes. Next, reposition the skillet into the preheated oven and bake the chicken for an additional fifteen minutes. Serve with your choice of vegetables for a balanced, protein-rich meal.
Spicy Tomato Gazpacho Recipe Makes: 6 servings. Nutritional Breakdown per Serving: 160 calories, 25 grams carbohydrates, 6 grams fat, 5 grams protein. Ingredients: 5 lbs. chopped heirloom tomatoes 1 can diced tomatoes 2 diced celery stalks 1 chopped chili 1 diced bell pepper 1 diced onion ½ cup diced jicama 1 diced cucumber ¼ cup chopped Italian parsley 1 tbsp. chopped cilantro 1/3 cup red wine vinegar 2 tbsp. olive oil 2 tsp. vegetarian Worcestershire sauce 1 ½ tsp. green Tabasco sauce 2 tsp. salt 2 tsp. coriander 1 tsp. cumin ½ tsp. cayenne Directions: Place all the listed ingredients into a large bowl with ¼ cup chilled water. Mix the ingredients to combine well. Place three cups of this mixture into a blender and blend until smooth. Return the blended mixture to the greater mixture and stir. Cover the gazpacho and chill in the refrigerator. Serve the dish cold.
Smoked Salmon Seaweed Rolls Recipe Makes: 4 servings. Nutritional Breakdown per Serving: 305 calories, 9 grams carbohydrates, 17 grams fat, 30 grams protein. Ingredients: 8 sheets nori (seaweed) 8 pieces wild smoked salmon 1 sliced cucumber 1 sliced red bell pepper 2 sliced avocados 24 mint leaves 24 cilantro leaves Wasabi Ingredients: 1 cup shelled edamame Âź cup water 3 tbsp. olive oil 2 tbsp. lime juice 1 tbsp. fresh cilantro 2 tsp. wasabi powder Â˝ tsp. salt Directions: Begin by preparing the wasabi by placing all the listed ingredients in a food processor and blending it until its smooth. Taste and add more lime juice if necessary. Place sheets of nori on a clean workspace. Spread two tablespoons of the wasabi mixture onto each sheet of nori. Next, place 1 piece of salmon, 2 cucumber slices, 2 bell pepper slices, and 2 avocado slices in the nori on top of the wasabi mix. Top each nori slice with 3 mint leaves and 3 cilantro leaves. Roll up the nori rolls into proper sushi rolls. Afterwards, cut each nori roll into eight pieces and enjoy the protein-rich, antioxidant-stocked salmon roll!
Anti-Inflammatory Diet Dessert Recipes
Ginger Snap Cookies Recipe Makes: 32 servings. Nutritional Breakdown per Serving: 96 calories, 19 grams carbohydrates, 1.8 grams fat, 1.6 grams protein. Ingredients: 2/3 cup molasses 1/3 cup butter substitute (Spectrum Spread works well) ¼ cup apple juice 1 tsp. vanilla 2 egg whites 4 cups rice flour ½ cup stevia 2 tsp. powdered ginger 1 tsp. cinnamon 1/3 tsp. powdered cloves ¼ tsp. allspice ½ tsp. salt 1 tsp. baking soda ½ tsp. baking powder 1/8 tsp. grated orange zest Directions: Begin by preheating the oven to 350 degrees Fahrenheit. To the side in a large bowl, pour the molasses, butter substitute, apple juice, and the vanilla into a large bowl. Mix well. In a separate bowl, add your egg whites and beat them for three minutes. Pour the egg white mixture into the molasses mixture. Whisk well. In a separate, large bowl, mix the dry ingredients: orange zest, rice flour, stevia, powdered ginger, cinnamon, powdered cloves, allspice, salt, baking soda, and baking powder. Add the dry ingredients to the wet ingredients and stir well. The dough should be stiff, firm.
Roll the dough out with a rolling pin and cut out cookies with a cookie-cutter. Place the cookies on a prepared, oiled cooking sheet and bake for about twelve minutes. The cookies should be golden brown. Allow them to cool prior to enjoying this anti-inflammatory dessert.
Blueberry Peach Mid-Afternoon Cobbler Recipe Makes: 10 servings. Nutritional Breakdown per Serving: 240 calories, 42 grams carbohydrates, 6.9 grams fat, 3 grams protein. Filling Ingredients: 5 peeled and sliced peaches 1 cup blueberries ¼ cup orange juice ½ cup stevia pinch of nutmeg 2 tsp. cornstarch Biscuit Ingredients: 5 tbsp. butter substitute (Spectrum Spread works well) 2 cups rice flour 1 tbsp. stevia 1 tbsp. baking powder ½ tsp. salt ¾ cup almond milk Directions: Begin by preheating the oven to 400 degrees Fahrenheit. Next, add the filling ingredients: sliced peaches, blueberries, orange juice, stevia, nutmeg, and cornstarch to a saucepan. Bring the ingredients to a boil and then turn down the heat. Allow it to simmer until it thickens. Place the filling in a saucepan and spread evenly on the bottom. To the side, mix together the butter substitute, rice flour, stevia, salt, and almond milk. Remember to mix slowly. Knead the dough on a floured surface. Utilize a cookie cutter to form ten biscuits. Place the biscuits overtop the fruit filling. Bake the cobbler in the oven for twenty minutes. Allow them to cool for ten minutes prior to serving. Enjoy this anti-oxidant rich, fortifying dessert.
Almond Pineapple Coconut Milkshake Recipe Makes: 3 servings. Nutritional Breakdown per Serving: 96 calories, 11 grams carbohydrates, 5 grams fat, 2 grams protein. Ingredients: ¼ cup almonds 1 cup chopped pineapple ½ cup crushed ice ½ tsp. maple syrup ¼ cup coconut milk ½ cup pineapple juice Directions: Place the ½ cup almonds in the blender for an initial blend. Next, add the rest of the ingredients. Blend everything until the milkshake is smooth. Enjoy the monounsaturated fat and the vitamin E supplied by the almonds.
Choco-Banana Frozen Potassium-Rich Dessert Recipe Makes: 6 servings. Nutritional Breakdown per Serving: 118 calories, 30 grams carbohydrates, 1 gram fat, 1 gram protein. Ingredients: 4 bananas 2 tbsp. unsweetened cocoa powder 1 tsp. vanilla 2 tbsp. maple syrup Directions: Peel the bananas and place them in a food processor with the cocoa powder. Next, add the vanilla and the maple syrup. Blend the mixture until it smooth. Next, place the mixture into small, individual cups. Freeze the mixture until itâ€™s just frozen prior to serving. Enjoy this magnesium and potassium-rich dessert on a hot summer day.
Anti-Inflammatory Diet Snack Recipes
Garlic Hummus Snack Recipe Makes: 8 servings. Nutritional Breakdown per Serving: 150 calories, 21.2 grams carbohydrates, 5.7 grams fat, 4.5 grams protein. Ingredients: 3 cups chickpeas 6 tbsp. lemon juice Â˝ tsp. minced garlic 8 tsp. olive oil Celery sticks, carrots or sliced red bell peppers for snack dipping Directions: Begin by placing the garbanzo beans, lemon juice, minced garlic, and the olive oil in a food processor. Blend on high until you reach desired consistency. Store in an airtight container and serve chilled with your dipping vegetables of choice. Chickpeas are an excellent source of both fiber and protein for a perfect afternoon snack.
Walnut and Eggplant PĂ˘tĂŠ Recipe Makes: 8 servings. Nutritional Breakdown per Serving: 99 calories, 6.2 grams carbohydrates, 8 grams fat, 2 grams protein. Ingredients: 1 eggplant 1 cup walnut pieces 2 tsp. peeled and chopped ginger root 2 cloves mashed garlic 1 tbsp. olive oil 1/8 tsp. ground allspice salt and pepper to taste Directions: Begin by preheating the oven to 450 degrees Fahrenheit. Push a fork through the eggplant in various places and place the eggplant in the oven for forty-five minutes. While you allow the eggplant to bake, place the walnuts in a food processor and grind until the walnuts are fine. Remove the eggplant from the oven. It should be soft. Allow the steam to escape and then scrape the pulp into the food processor. Add the ginger root, the garlic, and the olive oil. Process the mixture until it is smooth. Add the pre-ground walnuts and allspice to the mixture as well. Continue to process. When it is finished, season it with salt and pepper and allow it to chill in the refrigerator. It should be firm upon serving.
Green Power-Hour Drink Recipe Makes: 2 servings. Nutritional Breakdown per Serving: 243 calories, 41.6 grams carbohydrates, 5.3 grams fat, 13.7 grams protein. Ingredients: 1 Â˝ cups almond milk 1 banana 3 large kale leaves 5 pitted dates 1 tbsp. hemp protein powder Directions: Add the almond milk, banana, kale leaves, pitted dates, and the protein powder to a high-speed blender. Blend the mixture until the drink is smooth. This snack lends a boost at any hour of any day.
Best Brussels Sprouts Recipe Makes: 2 servings. Nutritional Breakdown per Serving: 182 calories, 21 grams carbohydrates, 6 grams fat, 15.5 grams protein. Ingredients: 1 lb. Brussels sprouts 2 tbsp. olive oil 1 diced onion 1 tsp. red pepper flakes ¼ tsp. nutmeg salt to taste Directions: Slice and dice the pound of Brussels sprouts. Heat olive oil in a skillet on medium heat and toss in your sliced onions, red pepper flakes, and salt. Sauté and stir. The onion should begin to brown. Next, toss in the sprouts. Continue to sauté until the sprouts become a bright green approximately five minutes later. Add the nutmeg. Turn off the heat, and serve hot. This is the true, proper way to eat these nutrient-rich, cancer-fighting vegetables!
Conclusion The Inflammation Diet lends an understanding of both the exterior and interior world and how these worlds affect the body. The exterior environment is coursing with toxins that alter our physiological make up and cause interior pathogens to falter and inflame parts of the body. The Inflammation Diet provides the understanding that our diet can both assist inflammation and we can beat back against it. We can live longer with a proper intake of nutritive foods or we can shorten our life span and be miserable with high-sugar, alcohol-rich diets. It is our choice. This book provides an overview of the very real environmental and emotional sources of inflammation: things from environmental toxins to chronic stress that alter our interior and metastasize into greater evils: chronic diseases. This book also provides a way of working through these exterior sources by following a healthy, satisfying diet. The nutrients and minerals present in a proper, balanced diet can actually alter our inner physiology. Look to the cookbook as an everyday resource. And remember: we do not have to live in the depths of interior misery. Our existence should be to live vibrantly on the planet with all the wonderful resources the earth provides. Refute processed foods; refute a stressful environment. Allow the interior physiology the break it needs. And reap the rewards.
Thank You! Thank you for purchasing Anti-Inflammatory Diet: Your Complete Guide to Heal Inflammation, Combat Heart Disease and Eliminate Pain with 25 AntiInflammatory Diet Recipes For nutritional recipes that promote fat loss, boost energy and support your health please check my other titles here:
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