Anti-Inflammatory Foods for Health: Hundreds of Ways to Incorporate Omega-3 Rich Foods into Your Diet to Fight Arthritis, Cancer, Heart Disease, and More (Healthy Living Cookbooks)
Barbara Rowe, Lisa M. Davis
Language: English
Pages: 123
ISBN: 2:00114742
Format: PDF / Kindle (mobi) / ePub
Great food for inflammation sufferers.
Cut your finger accidentally and the area will swell, redden, and heat up. This type of acute inflammatory response is the body's reaction to trauma, and it's an essential part of the healing process. But inflammation can be harmful when it hangs around too long and refuses to leave. When the inflammation switch refuses to turn off, the body operates as if it is always under attack (the older we get, the more likely this is to happen). White blood cells flood the system for weeks, months, and even years.
Researchers are now linking low-grade, persistent inflammation to premature aging, heart disease, M.S., diabetes, Alzheimer's, psoriasis, arthritis, and cancer.
While anti-inflammatory drugs do exist, they can injure the stomach or suppress the immune system. Fortunately, the situation can be remedied by a change in diet, specifically by altering the kinds of fats you eat. Omega-3 fatty acids tend to decrease inflammation while omega-6 fats and trans-fats increase inflammation. While many foods in the standard American diet (unrefined white flour, sugar, red meat, diary, fast food, and food additives) exacerbate inflammation, a healthy diet made up of fish, nuts, seeds, oils, lean grass-fed meats, and fruits and vegetables can help lessen or prevent inflammation. Likewise, certain spices such as turmeric, cloves, and ginger have proven anti-inflammatory activity.
Anti-Inflammatory Foods for Health will help those with inflammation incorporate anti-inflammatory foods into their everyday diet. Sample recipes may include French-Canadian Pea Soup, Sumac Salmon, Maple-Ginger Butternut Squash, Lime-Ginger Glazed Chicken with Fennel Relish, Green Salad with Grapes and Sunflower Seeds, Cod with Saffron Sauce, and more.
Quinoa Quinoa is a food native to South America, once a staple of the Incas. Quinoa is high in protein and has an excellent amino acid profile. If you don’t have quinoa in the pantry, barley is a good substitute to use in this dish. ⅔ cup (120 g) quinoa 3 tablespoons (40 g) omega-3-rich margarine 1 onion, finely diced 1 cup (100 g) fresh shiitake mushrooms, diced 8 ounces (225 g) cremini mushroom caps, diced 2 cups (60 g) fresh spinach 1 carrot, finely diced 3½ cups (820 ml) vegetable
yogurt, and mix until just combined. Pour into a casserole dish lightly sprayed with canola oil. Bake 35 to 40 minutes, until a toothpick inserted into the center comes out clean. Cool for 10 minutes, remove from pan, and serve. Yield: 10 to 12 servings Nutritional Analysis: Each serving provides 200 calories; 7 g fat; 6 g protein; 25 g net carbohydrate; 3 g dietary fiber; and 1 mg cholesterol. Orange-Cranberry Bran Muffins These muffins are definitely for citrus lovers. The flaxseed
yogurt and mix well. Mix into the dry ingredients until just moistened. Stir in the dried cherries and walnuts. Roll the dough out on a floured surface to about ¾-inch (2-cm) thick. Cut circles or triangles and place each scone on a baking sheet lined with parchment paper. Whisk the remaining egg white and brush over the scones. Bake 12 to 15 minutes, until tops are golden. Yield: About 15 scones Nutritional Analysis: Each scone provides 200 calories; 12 g fat; 5 g protein; 18 g net
blend the flour, flaxseed, and margarine until the mixture forms large clumps. Add remaining ingredients, and mix well. Form into a roll about 1½ inches (3.75 cm) in diameter. Wrap and chill for 2 hours. Preheat oven to 425°F (220°C, or gas mark 7). Remove cracker dough from refrigerator and slice into rounds ¼-inch (6-mm) thick. Carefully place on baking sheets lined with parchment paper, and flatten each cracker with the side of a large butcher’s knife or rolling pin to make thinner. Bake 10
orange slices for garnish In a large bowl, mix together the orange juice, jalapeno pepper, garlic, salt, cilantro, and lime juice. Add chicken strips, mixing to coat all of the strips, and place in the refrigerator for 1 to 2 hours. Remove chicken from refrigerator and drain off marinade. Place olive oil in a large frying pan over medium-high heat. Once the oil is fairly hot, sauté the chicken strips and onion until the chicken is cooked through. Add paprika, cumin, and dried chile pepper,