inf l a m m a t o ry A N T I c o o k b o o k
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
Quick-Start Meal Plans for Beginners,
Simple Delicious Recipes, Tips on how Flavorful Foods can Boost Immunity, Reduce Pain, Support Restful Sleep
IS NOT AN ORDINARY COOKBOOK HERE’S HOW TO READ IT:
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.
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
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.
Thebasics:Inflammationisthebody’snaturalresponsetoinjuryorinfection-imaginea woundturningredandpainfulasitswellsup;that’sinflammationAndit’snotallbad Whenyouareinjured,inflammationisanaturalwaytofightoffgerms,justliketheway fevertriestokillvirusesbyincreasingyourbody'stemperature
Butwheninflammationbecomeschronic,itcancontributetoawiderangeofhealth problems,fromaweakimmunesystemtoanxietythatwon’tquietdown,arthritisflaringup digestiveissues,heartdisease,andevencancerormentalhealthdisorders.
Thegoodnewsisthatthereisaneasyanddeliciousfix:Food.
TheDo'sandDon'tsofanAnti-InflammatoryDiet
Do’s:
Alwayschoosefreshseasonalfruits,vegetables,wholegrains,leanproteins,andhealthy fats.Foodsrichinantioxidants,vitamins,andomega-3fattyacidshelpreduceinflammation inthebody.
Superheroingredientsliketurmeric,ginger,garlic,andgreenteaaregreatantiinflammatoryadditionstoyourmeals.Theseingredientsactivelycombatinflammation.
EattheRightCarbs
Alwaysbuyandhavehandycomplexcarbohydrateslikesweetpotatoes,oats,andbrownrice, whichhelpmaintainsteadybloodsugarlevelsandreduceinflammation,insteadoffilling yourcupboardswithrefinedcarbslikewhitebreadorsugarysnacks
Omega-3fattyacidsfoundinfattyfishlikesalmon,flaxseeds,andwalnutsarefullof goodnessandanti-inflammatoryproperties.Replaceunhealthyfatswithextravirginolive oiloravocadoforcooking.
Forthebestdigestionprocess,it'sbettertoeatcarbohydrates,forexample,fruitsornatural sweets,beforeproteinsThiswillhelpyouimprovedigestionandminimizebloatingatthe sametime,makingyoufeellighterafteryourmealsTryhavingfruits30minutesbefore yourmainmeal,allowingyourbodytoprocessthemmoreefficientlyItmightsoundabit unorthodox,butthinkofitasasnackbeforethemainmeal.It’sveryeasytogetusedto whenyoubegin.
PREP TIME: 1O MIN
COOKING TIME: 25 MIN SERVES: 2
FBudget riendly BEnergy ooster
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
1 cup rolled oats
¼ cup pumpkin seeds
¼ cup sunflower seeds
2 tbsp flaxseed
¼ cup chopped almonds or chopped walnuts
2 tbsp extra virgin olive oil
2 tbsp maple/agave syrup or honey
½ tsp ground cinnamon
¼ tsp ground ginger or a tiny pinch of fresh, minced ginger
¼ tsp sea salt
¼ cup dried cranberries or raisins
Method
1
Preheat your oven to 325°F (160°C) and line a baking sheet with parchment paper
2
Take a large mixing bowl to avoid making a mess and toss in the oats, pumpkin seeds, sunflower seeds, flaxseed, almonds or walnuts, cinnamon, ginger, and a tiny pinch of high-quality sea salt Toss to combine or use your hands to mix them well, which I find very therapeutic
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. Bake for 20-25 minutes, stirring halfway through or turning the baking sheet around to make sure they bake evenly and avoid burning. Your cue to take it out of the oven is when the granola turns slightly golden.
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 dark and dry cupboard for up to 2 weeks
Try It Your Way
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
PREP TIME: 1O MIN COOKING TIME: 15 MIN SERVES: 2
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
1 tbsp extra virgin olive oil
2 mackerel fillets (about 6 oz each) with their skin
2 medium-sized eggs
1 tbsp chopped cilantro
1 tbsp chopped parsley
1 tbsp dill
1 tbsp basil
2 cloves minced garlic (or 1-
2 tsp garlic powder)
Zest of 1 orange
½ tsp cayenne pepper
Sea salt to taste
Mixed greens to serve
1
Preheat your oven to 400°F (200°C) and grease a small baking sheet with a touch of olive oil
2 Pat the fish fillets with a clean paper towel to remove any moisture, and dip them into the egg & herb mixture Place on the baking sheet immediately.
Grab a shallow plate and whisk the eggs Toss in the chopped cilantro, parsley, dill, basil, garlic, orange zest, cayenne pepper, and a pinch of sea salt Give the mixture a good stir
3 Bake in the preheated oven for about 15 minutes until the crust is golden brown and crispy.
4. Serve hot from the oven with a side of mixed greens.
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.
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.