Anti Inflammatory Diet: The Ultimate Anti-Inflammatory Diet Recipes!: Top Anti-Inflammatory Diet Recipes for Beginners

70 Pages·2015·0.5 MB·English

by  Life Changing Diets

The Ultimate Anti Inflammatory Diet
Recipes!

Top Anti-Inflammatory Diet Recipes for
Beginners
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Table of Contents

Introduction
Chapter 1: About the Anti Inflammatory Diet
Contents of an anti-inflammatory diet
Benefits of an anti-inflammatory diet

Chapter 2: Breakfast Recipes
Recipe # 1 – Ginger Apple Muffins
Recipe # 2 – Spinach and Mushroom Frittatas
Recipe # 3 – Gluten-Free Strawberry Crepes
Recipe # 4 – Cherry Quinoa Porridge
Recipe # 5 – Raspberry Green Tea Smoothie
Recipe # 6 – Buckwheat and Quinoa Granola
Recipe # 7 – Cherry Quinoa Porridge
Recipe # 8 – Gingerbread Oatmeal
Recipe # 9 – Spanish Frittata
Recipe # 10 – Orange Apple Breakfast Shake
Recipe # 11 – Chocolate Cherry Shake
Recipe # 12 – Oatmeal Spiced w/ Apple Pie
Recipe # 13 – Eggs and Apple Pork w/ Strawberries
Recipe # 14 – Eggs and Fruit Salad
Recipe # 15 – Ham & Onion Frittata w/ Fruit Salad
Recipe # 16 – Grapefruit Breakfast

Chapter 3: Lunch Recipes
Recipe # 1 – Roasted Chicken Wraps
Recipe # 2 – Lentil and Garbanzo Soup
Recipe # 3 – Roasted Sweet Potato Soup
Recipe # 4 – Kipper (Smoked Herring) Salad
Recipe # 5 – Quick-and-Easy Pumpkin Soup
Recipe # 6 – Persimmon and Pear Salad
Recipe # 7 - Smoked Trout Tartine
Recipe # 8 – Tropical Quinoa Salad w/ Cashew Nuts
Recipe # 9 – Applesauce Burger w/ Spinach Salad
Recipe # 10 – Quick Chicken Stir-Fry
Recipe # 11 – Asparagus Frittata w/ Fruit
Recipe # 12 – Arlecchino Salad
Recipe # 13 – Baked Eggs w/ Wilted Baby Spinach
Recipe # 14 – Balsamic Chicken, Tomatoes & White Bean Salad
Recipe # 15 – Chicken Barbecue Salad

Chapter 4: Dinner Recipes
Recipe # 1 – Steamed Salmon with Lemon-Scented Zucchini
Recipe # 2 – Sweet Potato and Black Bean Burgers with Lime Mayonnaise
Recipe # 3 – Red Pepper and Turkey Pasta
Recipe # 4 – Weeknight Turkey Chili
Recipe # 5 – Brazil Nut-Crusted Tilapia with Sautéed Kale
Recipe # 6 – Poached Eggs with Curried Vegetables
Recipe # 7 - Quinoa & Turkey Stuffed Peppers
Recipe # 8 - Poached Black Sesame Salmon and Bok Choy Broth
Recipe # 9 – Almond Chicken
Recipe # 10 – Rice Pilaf
Recipe # 11 – Beef Barbecue w/ Onions
Recipe # 12 - Citrus Tofu Salad
Recipe # 13 – American Chop Suey w/ Salad
Recipe # 14 – Antipasto Salad
Recipe # 15 – Asian Stir Fried Chicken

Would you do me a favor?
Introduction

I want to thank you and congratulate you for purchasing
this book…

“The Ultimate Anti Inflammatory Diet
Recipes”

This book contains proven steps and strategies on how to serve breakfast, lunch
and dinner meals for people who undergo an anti-inflammatory diet. An anti-
inflammatory diet is recommenced for people who suffer from serious diseases
such as rheumatoid arthritis.
It contains a list of six breakfast recipes, six lunch recipes and six dinner recipes.
Each recipe shows the needed ingredients, procedures and health information
such as calorie count, fat content, cholesterol amount and sodium content. For
health purposes, it’s recommended to follow the recipe before replacing core
ingredients with your preferred ones.

Thanks again for purchasing this book, I hope you enjoy
it!
Chapter 1: About the Anti Inflammatory Diet

Chronic inflammation affecting the human body can cause serious diseases such
as Alzheimer’s, cancer, rheumatoid arthritis and heart diseases. Normally,
inflammation is the body’s reaction to infection or injury. Signs of inflammation
are swelling, redness and pain. However, when it lasts longer or when it appears
without any apparent reason, it is a sign that the body is taking damage. Lifestyle
habits such as smoking, stressful work, lack of exercise and unhealthy meals can
trigger chronic inflammation.

For a patient to fight inflammation and to prevent it from getting serious, he/she
has to undergo an anti-inflammatory diet. Aside from helping with weight loss,
the diet plan can also help prevent diseases. It aids in keeping a patient’s health
in balance.

Contents of an anti-inflammatory diet

An anti-inflammatory diet should contain a recommended daily intake of 2,000 –
3,000 calories, 67 grams of fat and 2,300 mg of sodium. Fifty percent (50%) of
those calories should come from carbohydrates, twenty percent (20%) should
come from protein and the remaining thirty percent (30%) should come from fat.
You can get carbohydrate-rich foods from eating whole-wheat grains, sweet
potatoes, squash, bulgur wheat, beans and brown rice.

On the other hand, your intake of fat should come from most types of fish and
any foods cooked in extra-virgin olive oil or organic canola oil. You can get
protein from soybeans and other whole-soy products.

This diet prohibits fast food or processed food in any part of the meal. This also
means a restriction on pork, beef, butter, cream and margarine. The anti-
inflammatory diet should also contain less processed sugar for diabetics and low
cholesterol (though Omega-3, which is found in a variety of fish, is a good
cholesterol) for people with heart problems.
Benefits of an anti-inflammatory diet

One of the benefits of an anti-inflammatory diet is that it uses fresh foods with
phytonutrients that prevent degenerative ailments from occurring. The diet plan
also produces cardiovascular benefits; thanks to the inclusion of the Omega-3
fatty acids. These fatty acids aid in preventing complications in the heart and
reducing the levels of “bad” cholesterol and blood pressure.

Another benefit of the anti-inflammatory diet is that it is diabetic friendly. As
this diet restricts processed sugar and sugar-loaded meals and snacks, it works
perfectly for patients who are suffering diabetes. While the diet does not
substantially reduce weight, it decreases a patient’s likelihood of suffering from
obesity. This is due to the inclusion of natural fruits and vegetables, and the
restriction of meat and other processed foods.