Cookbooks: ANTI INFLAMMATORY: Recipes, Weight Loss, and Healthy Living

82 Pages·2015·0.58 MB·English

by  Howard

Cookbooks:
ANTI INFLAMMATORY
Recipes for Weight Loss and Healthy Living
INTRODUCTION
WHAT IS INFLAMMATION?
Foods to consume to avoid inflammation
SALADS AND SNACKS
Krispy Kale Chips
Summer Salad
Spanish Frittata
Kale Salad
Sweet Potato and Black Bean Burgers
Beet Detox Salad
SOUPS AND STEWS
Lentil and Garbanzo Soup
Chili and Pumpkin Soup
Irish Beef Stew
Detox Green Soup Recipe with Broccoli, Spinach and Ginger
MAINS
Maple-Glazed Salmon on Wild Rice
Salmon Cakes with Horseradish Sauce
Pad Thai
Salmon Stuffed Avocado
Spiced Bison Tenderloin
Poached Eggs with Curried Vegetables
BREAKFAST AND DESSERTS
Amaranth porridge
Gut Healing Smoothie
Ginger Apple Muffins
Buckwheat and Quinoa Granola
Cherry Chocolate Smoothie
Cinnamon Baked Apples
Key Lime Pie
Almond Hempseed cookies with sour strawberries
Gluten Free Recipes!
Gluten Free Almond Salad
Gluten Free Tortilla Chips with Roasted Tomato Salsa
Gluten Free Pizza!
SOUPS AND STEWS
Celery Soup with Gluten Free Croutons
Butternut Squash Chili Recipe
Mexican Stew with ground turkey and green chilies
SIDES AND MAINS
Roasted Acorn Squash Risotto
Gluten Free Quinoa Taco Salad
BREAKFAST AND DESSERT RECIPES
Gluten-Free Strawberry Crepes
Gluten Free Fig and Cherry Bites
Pumpkin Pancakes
CONCLUSION
Introduction
Thank you for purchasing the book, Diets: Anti – Inflammatory Diets for Weight
loss and Healthy Living.
In this fast paced world, most of us have forgotten to take care of our body. Most
of us have forgotten the fact that our body is indeed a temple. You may have
started to work too hard or have taken up a certain diet, which asks you to give
up on what your body essentially needs. You may have decided to go on a
cleanse and have stopped eating. But this is where you are making a mistake.
There are a lot of different things that you have forgotten about.
Are you aware that chronic inflammation can cause a number of serious diseases
like heart diseases, cancer, and arthritis? So, what is inflammation in the first
place? What causes inflammation? How do you address inflammation? I am sure
you want answers to some of the questions above after learning that
inflammation can actually cause some of the diseases that we have mentioned.
This book will help you understand what inflammation is and ways of treating
inflammation. You will also learn that your diet plays a very important role in
inflammation hence the need to embrace a suitable diet if you want to treat
inflammation forever.
Through the book you will learn about the different kinds of food that you will
need to incorporate in your diet to avoid inflammation. The last chapter of the
book leaves you with delicious recipes. You can incorporate these foods in your
daily life. They are not difficult to make. There are mouthwatering desserts that
you can enjoy eating! Surprised that there are desserts as a part of your diet?
Well, you need to remember that a diet does not necessarily mean that you do
not have any chocolate!
Thank you once again and I would like to wish you luck on the new path that
you have chosen to take!
What is Inflammation?
Before we can look closely at foods that fight inflammation, let us first
understand what inflammation is. The inflammation process is one of the ways
in which the immune system and the white blood cells react to pathogens such as
viruses, bacteria, and fungi. During a major injury to your body, your body
triggers scarring, which helps in healing. However, in case you have arthritis,
your body may trigger an inflammatory response even when pathogens are
absent. Such ‘autoimmune’ diseases like arthritis cause your immune system to
attack your own body cells, which then wreaks havoc in your body. While some
physical symptoms of inflammation may include your body becoming red, being
swollen, hot, having chills, fatigue, loss of appetite, headaches, and muscle
stiffness, in some cases, these symptoms may not manifest themselves, which
makes it very hard for you to even know if you are suffering from inflammation.
Inflammation is believed to play a role in heart disease, obesity, and cancer, and
is mostly triggered by foods rich in sugar and saturated fats. These food
substances make the immune system overactive, contributing to fatigue, joint
pain, and damage to blood vessels. By adopting a diet rich in foods that fight
inflammation, you can counter toxins and free radicals.

Foods to consume to avoid inflammation
Vegetables
Collard greens
These dark leafy vegetables are rich in vitamin E, which protects the body
against cytokines, pro-inflammatory molecules. Collard greens are rich in
minerals such as iron and calcium, and phytochemicals that fight diseases.
Celery
Celery is rich in vitamin C, an antioxidant, and other phenolic antioxidants that
act as anti-inflammatory agents. Antioxidants help in reducing the oxidative
damage to the body fat and minimize the risk associated with oxidative damage
to the blood vessel walls. Your cells are shielded away from the free radicals
(free radicals are dangerous products that are produced from various metabolic
activities). Celery also contains manganese and beta-carotene.
Kales
Kale is rich in sulfur, a mineral that allows your liver to carry out the two-detox
cycles required in the body. The second cycle allows the body to produce more
phase II enzymes to breakdown toxins in a similar manner to how digestive
enzymes work. The second phase is important in detoxifying the body by
lowering the accumulation of toxins.
Red cabbage
It has an anti-inflammatory phytonutrient known as anthocyanin, and a good
quantity of polyphenols that combat oxidative stress and inflammation.
Broccoli
This nutritious vegetable contains kaempferol and sulforaphane, phytonutrients
that fight cancer and inflammation. The substances reduce oxidative stress and
inflammation, fight allergy and eliminate cancerous toxins from the body.
Broccoli is also rich in vitamin C, an antioxidant. Add steamed or raw broccoli
florets to salads, soups or use as garnish. Do not overcook broccoli to avoid
killing the active ingredients.
Beans
As opposed to meat that may contain antibiotics, steroids, or hormones, beans
are a healthy source of protein that is rich in antioxidants. Try to reduce intake of
animal proteins by replacing with beans, and as a form of anti-inflammatory diet.
Beets
This red-colored veggie contains antioxidant properties both in the beet and
beetroot juice, and is a good remedy for heart disease and cancer. Beets are rich
in vitamin C, hearty helping fiber and betalains, a plant pigment.
Tomatoes
This is considered a nightshade vegetable, as may help some people fight
inflammation though might not work for others. The red and juicy tomatoes are
rich in lycopene, an active ingredient against inflammation in the lungs and other
body parts. Research found out that cooked tomatoes had more lycopene than
raw ones, meaning that tomato sauce is more recommendable. Drinking tomato
juice is also effective.
Spinach
This vegetable is rich in carotenoids, an antioxidant that fights inflammation.
Spinach also contains vitamin E. If you want to serve spinach, first steam for a
few minutes to facilitate digestion.
Fruits
Avocados
These fruits contain a number of anti-inflammatory substances, among them
vitamin C and E, omega 3 fatty acids and minerals such as zinc, selenium and
manganese. They also contain phytosterols and carotenoid antioxidants among
them alpha-carotene, beta-carotene and lutein. To eat more avocados, include
them in desserts, dressings, raw soups and salads.
Cranberries
The berries contain phytonutrients that heal your cardiovascular system and
other parts of the digestive system such as colon, stomach, gums and mouth.
Add cranberries to desserts, salad dressings, and smoothies, either when fresh or
frozen.
Blueberries
The berries are rich in phytonutrients among them hydroxycinnamic acids,
anthocyanins and flavanols. These substances work as anti-inflammatory and
antioxidants compounds in your body. Add blueberries to salads, cakes, pies and
smoothies, or eat the wild and organic berries.
Papaya
This fruit contains vitamins C, E and beta-carotene, which has the antioxidant
properties of papaya. It also contains protein-digesting enzymes such as
chymopapain and papain, which also fight inflammation.
Tart Cherries
These cherries contain anthocyanins, antioxidants that fight inflammation. They
work up to 10 times better than aspirin, and are effective in reducing risk of heart
disease. Tart cherries are reported to help athletes reduce intake of inflammatory
pain meds and thus improve their performance. They can minimize pain from
post-exercise soreness and arthritis, and has shown to possess the highest anti-
inflammatory properties compared to other food. The recommendable daily
intake of tart cherries is a cup of tart cherry juice or 1-½ cups of tart cherries.
Pineapples
The fruit possesses an anti-inflammatory substance known as bromelain, which
is effective in reducing pain, bruising, and swelling. You can incorporate
pineapple into your workout smoothie, or add to a savory stir-fry.
Red/Purple/Green Grapes
Different varieties of grapes have antioxidants among them resveratrol and
flavonoids, which possess the antioxidant and anti-inflammatory properties. For
instance, resveratrol has shown power to fight ailments ranging from Parkinson
and Alzheimer’s diseases to cancer and aging.
Herbs, Seeds and Spices
Basil
This herb has a good amount of antioxidant phytonutrients, where you just need
a sprinkle of basil to get the benefits.
Hemp seeds
These seeds are rich in omega 3 fatty acids, and unsaturated fats that fight
inflammation. Hemp seeds also contain gamma-linolenic acid, a form of omega-
6 fatty acid, and functions as an inflammatory messenger. You can add hemp
seeds to desserts, cereals, smoothies, or sprinkle in soups and salads.
Chia seeds
The black seed contain more omega-3 fatty acids compared to salmon, and does
not pose health risks associated with hormones found in fish or heavy metals
from seawater. Omega 3 fatty acids are very effective in inflammation. You can
add chia seeds to your pudding, cereals and to smoothies.
Turmeric
This deep marigold root contains curcumin, an active ingredient that offers the
anti-inflammatory properties. Curcumin has shown potential to relieve arthritis
pain, stomach ulcers, Irritable Bowel Syndrome, and the Crohn’s disease.
Turmeric also contains magnesium, vitamin B6, and iron, which contribute to
healthy immune system and functioning red blood cells. The spice can be added
to rice, smoothies, soups and curries.
Flaxseed
This plant contains alpha-Linolenic acid and lignans, making it a great remedy
against inflammation. Flaxseed also contains a good amount of omega 3 fatty