Top Anti-Inflammatory RECIPES

Transcription

1 Top Anti-Inflammatory RECIPES

2 Inflammation has been the topic of many a health conversation over the past few years. It has been linked to everything from bruises and joint pain to heart disease and cancer. Researchers are just now beginning to truly understand the long-term and potentially fatal consequences of unchecked, chronic inflammation. First, there s the connection between inflammation and weight gain. Many people feel that inflammation of the digestive organs can cause bloating and swelling in the abdominal area, leading to false fat. By reducing the inflammation, you can reduce the excess water gain and actually lose inches around the waist. 2

3 Next, inflammation plays a key role in arthritis and joint pain. Reducing inflammation can ease the swelling and stiffness in the joints and provide pain relief. Inflammation has also been identified as a significant factor in the development of heart disease. In fact, stacks upon stacks of research and peer-reviewed studies show that inflammation contributes to all stages of coronary artery disease, including heart attack and stroke. Lastly, research has established a clear link between chronic inflammation and a variety of cancers, including breast, colorectal, lung, pancreatic, esophageal, stomach, skin, and prostate cancers. Many of these studies show that the COX-2 enzyme is a likely culprit in the formation of these cancers. Fortunately, you don t have to live in an inflamed state day in and day out. One of the easiest ways to reduce inflammation is to stop feeding it literally. 3

4 ANTI-INFLAMMATORY FOODS 4

5 There are several foods that trigger inflammation. The main offenders include: SUGARS TRANS FATS RED MEAT DAIRY PRODUCTS 5

6 Ideally you ll want to eliminate or at least limit these foods. Instead, aim for inflammation fighters, particularly those rich in omega-3 fatty acids. Omega-3 essential fatty acids (EFAs) are important for the production of series 1 and 3 prostaglandins, potent hormone-like substances with a wide range of health benefits. Certain prostaglandins, particularly the series 2, are inflammatory in nature. Other prostaglandins, such as the series 1 and 3, are anti-inflammatory, helping regulate blood pressure, the breakdown of fat or cholesterol in your blood, heart rate, blood clotting, and your immune system s response to injury and infection. EFAs also help reduce fatigue by decreasing inflammation and boosting immune function. 6

7 Foods rich in EFAs include: Cold-water fish Flaxseed Walnuts Organic soy Avocados Other foods that are potent inflammation-fighters are: Aloe vera Tart Cherries Beets Bell Peppers Garlic and Onion Sweet Potato Finally, there are also several herbs that are antiinflammatory, including: Cumin Curry Ginger Parsely Basil Sweet Potato Not only are these foods ideal for quelling the fire of inflammation, but they are delicious! Check out these inflammation-fighting recipes and look for the bolded healthy foods in each one. 7

8 RECIPES TO COOL INFLAMMATION 8

9 Cherry Banana Smoothie INGREDIENTS: 1½ cups organic soy milk 3 tablespoons ground flax seeds ¾ cup aloe vera juice ¾ cup frozen tart cherries 1 banana DIRECTIONS: 1. Combine all ingredients in a blender and process until smooth. 2. Serve chilled. 3. Serves 2. 9

10 Roasted Vegetable Salad INGREDIENTS: 1 red onion, cut in large chunks 1 red bell pepper, cut in large chunks 1 green bell pepper, cut in large chunks 5 cloves garlic 2 beets, cubed 1 sweet potato, peeled and cubed 2 tomatoes, cut in large chunks 1 tablespoon basil, sliced 1 teaspoon lemon pepper 2 teaspoons olive oil 2 cups romaine lettuce DIRECTIONS: 1. Preheat oven to 425 F. 2. Add all vegetables to roasting pan. 3. Top with basil and lemon pepper. 4. Drizzle with olive oil and bake for 45 minutes. 5. Place ½ cup lettuce on each of four plates. 6. Divide veggie mixture evenly among the plates and serve warm. 7. Serves 4. 10

11 Miso Soup INGREDIENTS: 4 cups water 2 carrots, sliced 1 onion, sliced 1 cup tofu, organic and cubed 4 tablespoons miso 2 tablespoons dried wakame, chopped ½ tablespoon fresh parsley, chopped DIRECTIONS: 1. In a large pot, heat ½ cup water. 2. Add carrots and onion and cook for 8-10 minutes. 3. Add another ½ cup water and tofu. Cook for 5-7 more minutes. 4. Add the rest of the water and bring to a boil. 5. Lower heat, cover and simmer for 15 minutes. 6. In a small bowl, add 2 tablespoons of boiled water to miso and create a thin paste. 7. Add miso paste, wakame and parsley to pot and stir. 8. Cook for 5 more minutes and serve warm. 9. Serves 4. 11

12 Thai Turbot INGREDIENTS: 2 teaspoons sesame oil, divided 2 garlic cloves, minced 2 teaspoons fresh ginger, peeled and minced 1 cup red pepper, chopped 1 cup red onions, chopped 1 teaspoon curry powder 2 teaspoons curry paste ½ teaspoon ground cumin 4 teaspoons tamari sauce 1 tablespoon stevia 22 ounces coconut milk, divided 2 tablespoons fresh cilantro, chopped 4 6-ounce turbot fillets olive oil 3 teaspoons sesame seeds 2 cups quinoa, cooked in 2 cups water, 2 cups coconut milk DIRECTIONS: 1. Preheat broiler. 2. Heat 1 teaspoon of sesame oil over medium high heat. 3. Add garlic and ginger and cook for 1-2 minutes, until fragrant. 4. Add pepper and onion and cook 2 minutes. 5. Stir in curry powder, paste, and cumin and cook 1 minute. 6. Add tamari, xylitol, and coconut milk and bring to a simmer. 7. Add cilantro and immediately remove from heat. 8. Brush fish with remaining teaspoon of sesame oil and sprinkle with sesame seeds. 9. Place on broiler pan brushed with olive oil and broil for 8 minutes (or until fish flakes easily). 10. Place fish on top of quinoa and top with sauce. 11. Serve hot. 12. Serves 4 (each serving ½ cup quinoa, one fillet, ½ cup sauce). 12

13 Gingerbread INGREDIENTS: ½ cup coconut oil, melted ½ cup Truvia 1 egg ½ cup light molasses 1 ½ cups gluten-free baking mix 3/4 teaspoon salt 3/4 teaspoon baking soda 1/2 teaspoon ginger 1/2 teaspoon cinnamon 1/2 cup boiling water DIRECTIONS: 1. Preheat oven to 350 F. 2. Cream coconut oil and Truvia for seconds. 3. Add egg and molasses and beat thoroughly. 4. In a separate bowl, sift together baking mix, salt, baking soda, ginger, and cinnamon. 5. Add dry ingredients to egg mixture, alternating with boiling water, until well blended. 6. Pour mixture into a lightly greased 8x8 pan and bake for 40 minutes, or until toothpick comes out clean. 7. Serve warm or at room temperature. 8. Serves 9 13

14