The Anti Inflammation Diet and Recipe Book PDF Download-FREE

262 Pages·2006·2.76 MB·English

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The Anti-Inflammation Diet and
Recipe Book
About the Author
Dr. Jessica Black graduated cum laude from Cardinal Stritch University
in Milwaukee, Wisconsin, in 1998. She received her medical degree
from the National College of Naturopathic Medicine, in Portland, Ore-
gon, in 2002. Dr. Black now lives in McMinnville, Oregon, where she
cofounded A Family Healing Center with her husband, Dr. Jason Black.
They have one beautiful daughter, Sadie Rae. Apart from her work as
a naturopathic physician, Dr. Black enjoys hiking, biking, skiing, and
eating good food in the company of friends and family.
DEDICATION
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This book is dedicated to my beautiful
daughter, Sadie Rae Black.
Sadie,
Thank you for teaching me patience, the value
of playing, and how to love unconditionally.
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The
Anti-Inflammation
Diet and Recipe
Book
Protect Yourself and Your Family
from Heart Disease, Arthritis,
Diabetes, Allergies — and More
Jessica K. Black, N.D.
Copyright © 2006 by Jessica K. Black, N.D.
All rights reserved.No part of this publication may be reproduced or transmitted
in any form or by any means, electronic or mechanical, including photocopying
and recording, or introduced into any information storage and retrieval system
without the written permission of the copyright owner and the publisher of this
book. Brief quotations may be used in reviews prepared for inclusion in a maga-
zine, newspaper, or for broadcast. For further information please contact:
Hunter House Inc., Publishers
PO Box 2914
Alameda CA 94501-0914
Library of Congress Cataloging-in-Publication Data
Black, Jessica.
The anti-inflammation diet and recipe book : protect yourself and your
family from heart disease, arthritis, diabetes, allergies-and more / Jessica Black.
— 1st ed.
p. cm.
Includes bibliographical references and index.
ISBN-13: 978-0-89793-485-5
ISBN-10: 0-89793-485-7
1. Inflammation—Diet therapy—Recipes. I. Title.
RB131.B58 2006
641.5’6318—dc22 2006020190
Project Credits
Cover Design: Brian Dittmar Graphic Design
Book Production: Hunter House, Blair Cavagrotti
Developmental and Copy Editor: Kelley Blewster
Proofreader: Herman Leung
Indexers: Robert and Cynthia Swanson
Acquisitions Editor: Jeanne Brondino
Interns: Blair Cavagrotti, Faith Merino
Editor: Alexandra Mummery
Customer Service Manager: Christina Sverdrup
Order Fulfillment: Washul Lakdhon
Administrator: Theresa Nelson
Computer Support: Peter Eichelberger
Publisher: Kiran S. Rana
Printed and Bound by Bang Printing, Brainerd, Minnesota
Manufactured in the United States of America
9 8 7 6 5 First Edition 08 09 10 11 12
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Contents
Foreword . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . vii
Preface . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ix
Acknowledgments . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . xi
Why an Anti-Inflammation Diet? . . . . . . . . . . . . . . . . . 1
Chapter 1: Modern Health Paradigms . . . . . . . . . . . . . . . . . . . 2
The Role of Primary Care
What Is Naturopathic Medicine?
How Disease Begins
The Flaw in Germ Theory
The Health of Our Children Equals the Health of Our Future
What Do We Mean by “Anti-Inflammation Diet”?
Chapter 2: Inflammation: What’s the Big Deal? . . . . . . . . . . . . 12
What Is Inflammation?
Inflammation and Chronic Disease
Stress and Inflammation
The Harm in Chronic Use of Anti-Inflammatory Medication
Chapter 3: The Importance of Diet . . . . . . . . . . . . . . . . . . . . . 23
Mitigating the Effects of Toxic Overload
You Really Are What You Eat
Food Allergies, Food Intolerances, and Inflammation
Certain Foods That Contribute to Inflammation
Symptoms of Food Allergies
Other Common Food Allergies
Chapter 4: The Anti-Inflammation Diet . . . . . . . . . . . . . . . . . . 34
The Building Blocks
Eat More of These Foods
Lifestyle Choices
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vi THEANTI-INFLAMMATIONDIETANDRECIPEBOOK
Mealtime Recommendations
A Few More Suggestions
Chapter 5: How to Use This Book . . . . . . . . . . . . . . . . . . . . . . 48
Converting Yourself and Your Family
Be Prepared
Modifying Recipes
Helpful Items to Have in the Kitchen
Sample Menus
Recipes* . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
Appetizers, Side Dishes, Seasonings, and Spreads . . . . . . . 56
Breads, Muffins, and Tortillas . . . . . . . . . . . . . . . . . . . . . . 89
Breakfasts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 99
Teas and Other Beverages . . . . . . . . . . . . . . . . . . . . . . . . . 116
Entrées . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 125
Grains . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 163
Salads . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 167
Soups . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 190
Sweet Things . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 207
Appendix: Substitutions Chart . . . . . . . . . . . . . . . . . . . . . . . . . 226
References . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 228
Online Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 232
Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 233
*detailed recipe listings for each section are given on these pages
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Foreword
One’s individual choice of foods for themselves and their families has
a great deal of effect on day-to-day health, as well as on prevention of
chronic health problems. This is well recognized and documented in
today’s scientific world.
Many years ago, in my work with patients, it became evident to
me that most people ate on a daily basis foods that were not good for
them. When they made dietary changes and no longer ate food aller-
gens or foods to which they were sensitive, they invariably began to feel
better. Through years of experience and with the help of nutritional sci-
ence, I was able to devise diets that helped most patients. From this
evolved the anti-inflammatory diet recommendations.
When people need to change their diets, the most common ques-
tion is always, “Well, then, what do I eat?” Fifteen years ago it was
almost impossible to find acceptable substitutes for many of the com-
mon food allergens or foods that have been shown to cause chronic
inflammation. Recipe books contained many of the foods that I was
recommending people avoid, so they were forced to just try on their
own to make substitutions and then hope the recipe “turned out to be
edible.”
Dr. Black took it upon herself to come up with delicious recipes
that require no (or few) substitutions. Just follow the recipe and, voilà,
a masterpiece. The tried and proven dishes you are about to discover
will delight any discriminating palate. Jessica’s work at preparing and
testing the recipes on friends and relatives has resulted in a must-have
cookbook. As a bonus, her recipes include nutritional information
about the content of fats/oils, protein, and carbohydrates, as well as
other vital nutrients.
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