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Effective Anti-Inflammatory Diet.

25 Useful Recipes

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Table of Contents
Introduction.. 4
Chapter
1: Breakfast. 5
Whole Grain Porridge. 6
Chocolate Chia Hemp Pudding.. 7
Nut-Free Chewy Vegan Granola Bars. 8
Avocado Toast with Egg.. 9
Quinoa Chia Porridge. 10
Chapter
2: Meat and Poultry. 11
Garlic Ginger Chicken.. 12
Honey Turmeric Chicken.. 13
Anti-Inflammatory Meat balls. 14
Thai Beef with Basil 15
Chili Beef and Beans. 17
Chapter
3: Soups and Stews. 19
Glowing Spiced Lentil Soup.. 20
Lemon Lentil Soup.. 22
Tuscan Bean Soup.. 23
Slow Cooker Soup.. 25
Alkaline Gut Healing Soup.. 26
Chapter
4: Salads. 28
Kale Broccoli and Apple Slaw.. 29
Spinach Arugula Salad.. 30
Kale Slaw Salad.. 31
Beet and Carrot Salad with Ginger. 33
Broccoli Salad with Apples and
Cranberries. 34
Chapter
5: Smoothies. 35
Blueberries Hemp Seed Smoothie. 36
Energizing Pineapple Smoothie. 37
Almond Butter Green Smoothie. 38
Turmeric and Pineapple Smoothie. 39
Citrus Avocado Smoothie. 40
Conclusion.. 41
 

 

Introduction

 

Inflammation in human body is a chronic
ailment which can cause osteoarthritis, rheumatoid arthritis, various heart
diseases, Alzheimer and Parkinson’s disease, and in some cases cancer also.
Modern research on healthy diet shows that eating anti-inflammatory diet not
only reduces the chances of getting these drastic diseases but also slows down
the aging process by regularizing sugar and blood levels. Following the
anti-inflammatory diet pattern also helps to reduce weight.

A healthy anti-inflammatory diet that is
widely recommended by nutrition experts include a large quantity of fruits and
vegetables, whole grains, proteins (plant based e.g. beans and nuts), fish,
fresh herbs and some spices.Fruits and vegetables provide vitamin K and the
colour pigment found in them helps in fighting inflammation. Whole grains like oats,
brown rice and beans are rich in fibre. Herbs and spices are rich in taste and
anti-oxidants. All these ingredients in different combinations can provide a
healthy and delicious meal.This book is about top 25 anti-inflammatory recipes
that you can make easily at home without any effort.

Let’s
get started!

Chapter 1: Breakfast

 

Whole Grain Porridge

 

Cooking
Time:5
mins

Servings:1

 

Ingredients

½ cup cooked brown rice

¼ cup hemp seeds

¼ cup raw walnuts

2 tablespoons chopped dates

1 teaspoon cinnamon

¼ cup almond milk

1 teaspoon maple syrup

 

Method

1.   
Take
a saucepan and put all ingredients in it.

2.   
Heat
over medium heat.

3.   
Add
more milk if required.

4.   
Remove
from heat when soft and creamy.

5.   
Serve
and enjoy!

 

Chocolate Chia Hemp Pudding

 

Cooking
Time:2
hours 5 mins

Servings:1

 

Ingredients

2 tablespoons chia seeds

2 tablespoons hemp seeds

1 tablespoon cocoa powder

4 large chopped dates

½ cup milk

2 chopped strawberries

 

Method

1.   
Put
all ingredients in a blender.

2.   
Blend
until combined thoroughly.

3.   
Then
place in refrigerator for 2 hours.

4.   
Top
with chopped strawberries.

5.   
Enjoy!

Nut-Free Chewy Vegan Granola Bars

 

Cooking
Time:10
mins

Servings:10

 

Ingredients

2 ½ cup Thompson raisins

3 tablespoons maple syrup

½ cup tahini

2 cups oats

1 cup sunflower seeds

½ cup chocolate chips

 

Method

1.   
Blend
raisins in blender until they break down.

2.   
Put
all ingredients except chocolate chips in the blender and mix again.

3.   
Then
pour mixture in a bowl and add chocolate chips.

4.   
Mix
again until well combined.

5.   
Now
pour it in a baking pan in square shape.

6.   
Press
firmly from top and leave in fridge for 3 hours.

7.   
Then
remove and cut in 10 bars.

8.   
Enjoy!

Avocado Toast with Egg

 

Cooking
Time:15
mins

Servings:1

 

Ingredients

1 slice brown bread

1 ½ teaspoon ghee

½ avocado

½ cup spinach

1 egg

¼ teaspoon Red pepper flakes

 

Method

1.   
Take
a pan and fry bread in ghee.

2.   
Spread
avocado on the toast.

3.   
Add
spinach on top of avocado.

4.   
Top
with a poached egg.

5.   
Sprinkle
red pepper flakes and enjoy!

 

Quinoa Chia Porridge

 

Cooking
Time:8
mins

Servings:2

 

Ingredients

1 cup pure milk

2 cups cooked quinoa

1 cup frozen blueberries

1 pinch cinnamon powder

2 teaspoons honey

1 tablespoon chia seeds

2 tablespoons roasted walnuts

 

Method

1.   
Take
a saucepan and add quinoa and milk in it.

2.   
Warm
over low heat for a few minutes while stirring.

3.   
Stir
in nuts, cinnamon powder and berries.

4.   
When
evenly warm remove from heat.

5.   
Now
stir in honey.

6.   
Top
with chia seeds or fruit slices.

Chapter 2: Meat
and Poultry

 

Garlic Ginger Chicken

 

Cooking
Time:40
mins

Servings:2

 

Ingredients

4 boneless chicken breasts

3 minced garlic cloves

3 tablespoons chopped ginger

2 tablespoons olive oil

4 teaspoons lime juice

 

Method

1.   
Cut
chicken in small pieces.

2.   
Take
a large plastic bag and put olive oil, ginger and garlic in it.

3.   
Put
chicken in the bag and seal it from top.

4.   
Place
the bag in refrigerator for 30 minutes to marinate.

5.   
Take
out the chicken and grill, basting with marinade.

6.   
Grill
until cooked through.

7.   
Serve
hot and enjoy!

 

Honey Turmeric Chicken

 

Cooking
Time:15
mins

Servings:2

 

Ingredients

4 boneless chicken thighs, skin on

2 minced garlic cloves

1 tablespoon honey

1 teaspoon soy sauce

1 pinch turmeric powder

1 pinch salt

1 tablespoon olive oil

 

Method

1.   
In
a large bowl mix together all the ingredients except oil.

2.   
Pour
oil in a skillet and heat on medium heat.

3.   
Transfer
chicken to it and cook through until golden brown on both sides.

4.   
Serve
hot.

 

Anti-Inflammatory Meat balls

 

Cooking
Time:25
mins

Servings:4

 

Ingredients

2 pounds ground beef

1 tablespoon lime juice

3 tablespoon chopped cilantro

4 minced garlic cloves

1 teaspoon ground ginger

Salt to taste

 

Method

1.   
Preheat
oven to 350 degrees F.

2.   
Line
a large baking sheet with parchment paper.

3.   
Take
a bowl and mix together all ingredients in it.

4.   
Form
12 meat balls from the batter.

5.   
Place
on baking sheet and bake for 30 minutes until brown.

6.   
Serve
hot with any sauce of choice.

 

Thai Beef with Basil

 

Cooking
Time:20
mins

Servings:2

 

Ingredients

1 shredded carrot

4 green chopped onions

½ teaspoon fish sauce

1 teaspoon honey

1 teaspoon lime juice

1 teaspoon sesame oil

1 pound ground beef

1 teaspoon ginger juice

1 teaspoon garlic sauce

Salt and pepper to taste

½ cup chopped basil leaves

 

Method

1.   
Mix
together onions, fish sauce, honey, lime juice in a bowl and set aside.

2.   
Heat
sesame oil in a skillet on medium heat.

3.   
Add
ground beef and cook until brown.

4.   
Stir
in ginger juice, garlic sauce, salt and basil.

5.   
Cook
for at least 5 minutes.

6.   
Serve
in a bowl and top with fresh vegetables.

 

Chili Beef and Beans

 

Cooking
Time:15
mins

Servings:3

 

Ingredients

5 ounces diced beef

1 chopped onion

2 diced carrots

14 ounces mixed beans

2 diced tomato

1 teaspoon cumin

1 teaspoon chili paste

1 teaspoon ginger

1 cup water

3 tablespoons cooking oil

 

Method

1.   
Heat
oil in a pan and add beef, chili and cumin.

2.   
Fry
for 2 minutes and set aside in a bowl.

3.   
Pour
little more oil in the pan and fry onions and carrots in it.

4.   
Then
add beans and remaining spices.

5.   
Add
tomatoes and cook for 5 more minutes.

6.   
Add
water when required and simmer for a few minutes.

7.   
Then
put beef back in the pan and stir for a minute.

8.   
Serve
with brown rice or bread.

 

Chapter 3: Soups
and Stews

 

 

Glowing Spiced Lentil Soup

 

Cooking
Time:20
mins

Servings:5

 

Ingredients

1 ½ tablespoons olive oil

1 large diced onion

2 minced garlic cloves

2 teaspoons ground turmeric

1 teaspoon ground cumin

½ teaspoon cinnamon powder

1 pinch ground cardamom

1 cup diced tomatoes

1 cup coconut milk

2 tablespoons red lentils

Salt and black pepper to taste

1 cup baby spinach

2 teaspoons lime juice

 

Method

1.   
Place
a large pot on medium heat and saute onion and garlic in oil for 5 minutes.

2.   
Stir
in cumin, turmeric, cinnamon and cardamom.

3.   
Add
tomatoes, coconut milk, lentils, salt and pepper.

4.   
Increase
heat and bring to boil.

5.   
When
boiled reduced heat and let cook for 20 minutes.

6.   
Turn
off heat and mix in spinach.

7.   
Pour
lime juice, salt and pepper to taste.

8.   
Serve
in soup bowls and enjoy.

 

Lemon Lentil Soup

 

Cooking
Time:1
hour 30 mins

Servings:7

 

Ingredients

1 ½ tablespoons olive oil

1 diced onion

1 cup diced carrots

1 cup diced celery

Salt to taste

2 minced garlic cloves

2 teaspoons grated ginger

2 tablespoons vegetable broth

2 cup green lentils

1 teaspoon lemon juice

 

Method

1.   
In
a pan heat oil and put onion, carrots, celery and salt in it.

2.   
Cook
for about 5 minutes then add garlic and ginger.

3.   
Add
turmeric, lentils and broth.

4.   
Lower
the flame and cook for 45 minutes.

5.   
Stir
in lime juice and simmer for more 30 minutes.

6.   
Serve
and enjoy!

Tuscan Bean Soup

 

Cooking
Time:50
mins

Servings:6

 

Ingredients

1 ½ tablespoons olive oil

1 chopped onion

1 chopped carrot

2 tablespoons chopped celery

2 minced garlic cloves

2 cups chopped tomatoes

4 cups tinned cannellini beans

4 cups water

Salt and pepper to taste

¼ cup chopped basil leaves

 

Method

1.   
Fry
onions, celery and garlic in water.

2.   
Once
tender add carrot and tomatoes.

3.   
Break
down the tomatoes with spoon.

4.   
Cook
for 20 minutes.

5.   
Now
add water, cannellini beans, salt and pepper and cook for another 20 minutes on
low flame.

6.   
Once
cooked and beans are soft, stir in olive oil and basil leaves.

7.   
Serve
hot and enjoy!

 

Slow Cooker Soup

 

Cooking
Time:4hour
30 mins

Servings:6

 

Ingredients

2 cups diced tomatoes

1 chopped onion

½ cup diced carrots

½ cup diced celery

2 cups bone broth

1 tablespoon turmeric

Salt and pepper to taste

1 tablespoon dried basil

1 cup coconut milk

 

Method

1.   
Combine
all ingredients except milk in slow cooker.

2.   
Stir
well to mix ingredients and cook for 4 hours on medium low flame.

3.   
When
cooked use blender to smooth out the soup.

4.   
Stir
in coconut milk.

5.   
Season
with salt and pepper.

6.   
Garnish
with little olive oil and serve.

 

Alkaline Gut Healing Soup

 

Cooking
Time:25
mins

Servings:4

 

Ingredients

1 cup lentils

1 diced avocado

1 chopped potato

1 cup chopped spinach

2 diced carrots

2 tablespoons chopped dill

½ cup chopped cashews

3 minced garlic cloves

1 chopped onion

1 tablespoon coconut oil

 

Method

1.   
Prepare
lentils and set aside.

2.   
Gently
warm onion and garlic in coconut oil in a pan.

3.   
Add
potatoes and carrots and mix well.

4.   
Now
add vegetable stock and cook for 10 minutes.

5.   
When
cooked add lentils and simmer for 5 more minutes.

6.   
Transfer
this mixture to blender and stir in avocado, spinach and dill.

7.   
Blend
until smooth.

8.   
Sprinkle
cashews and drizzle olive oil before serving.

 

Chapter 4: Salads

 

 

Kale Broccoli and Apple Slaw

 

Cooking
Time:10
mins

Servings:8

 

Ingredients

4 chopped bunches kale

2 cups shredded broccoli

1 cup sunflower seeds

1 cup roasted almonds

1 cup dry cranberries

2 cups diced apples

3 tablespoons shredded goat cheese

1 sliced avocado

 

Method

1.   
Take
a large serving bowl.

2.   
Toss
all ingredients in it and mix together.

3.   
Enjoy!

 

Spinach Arugula Salad

 

Cooking
Time:10
mins

Servings:2

 

Ingredients

1 medium bunch spinach

1 bunch arugula

1 small bunch chopped parsley

1 chopped celery stick

1 grated beet

1 sliced yellow pepper

1 tablespoon Dulse Seaweed Flakes

 

Method

1.   
Mix
all green ingredients in a large bowl.

2.   
Add
celery, yellow pepper and beet.

3.   
Top
with seaweed on top.

4.   
Serve
and enjoy!

 

Kale Slaw Salad

 

Cooking
Time:10
mins

Servings:2

 

Ingredients

2 cups chopped kale

1 teaspoon lime juice

1 ½ cup chopped red cabbage

1 cup grated carrot

2 tablespoons chopped cilantro

1 tablespoon pumpkin seeds

For
Dressing

1 tablespoons maple syrup

1 teaspoon lime juice

1 tablespoon lime juice

1 tablespoon grated ginger

Salt and water as required

 

Method

1.   
For
tenderizing kale.massage it with lemon juice.

2.   
Take
a bowl and mix together kale, red cabbage and carrot.

3.   
Now
whisk together dressing ingredients in a bowl.

4.   
Pour
dressing over kale mixture and stir to combine.

5.   
Add
cilantro and pumpkin seeds and mix again.

6.   
Serve
and enjoy!

 

Beet and Carrot Salad with Ginger

 

Cooking
Time:10
mins

Servings:1

 

Ingredients

½ cup grated beets

½ cup grated carrots

1 tablespoon apple juice

1 tablespoon olive oil

1 pinch minced ginger

Salt to taste

 

Method

1.   
In
a bowl mix together, beet and carrots.

2.   
In
a separate small bowl mix together apple juice, oil, ginger and salt.

3.   
Drizzle
this mixture on salad mixture.

4.   
Toss
gently and enjoy!

 

Broccoli Salad with Apples and
Cranberries

 

Cooking
Time:10
mins

Servings:4

 

Ingredients

3 cups broccoli florets

½ cup dry cranberries

3 tablespoon sunflower seeds

2 chopped apples

½ chopped red onion

For
Dressing

1 cup yoghurt

2 tablespoons mustard

2 teaspoons honey

 

Method

1.   
Combine
all the salad ingredients in a large bowl.

2.   
Blend
together yoghurt, mustard and honey in a small bowl.

3.   
Pour
dressing over the salad and toss gently.

4.   
Serve
immediately or chill before serving.

 

Chapter 5: Smoothies

 

Blueberries Hemp Seed Smoothie

 

Cooking
Time:5
mins

Servings:2

 

Ingredients

1 cup frozen blueberries

2 tablespoons hemp seeds

1 tablespoon vanilla protein powder

½ cup fresh spinach

1 teaspoon chlorella powder

1 ½ cup unsweetened milk

 

Method

1.   
Put
all ingredients in a blender.

2.   
Blend
until smooth and thick.

3.   
Serve
in glass and enjoy!

 

Energizing Pineapple Smoothie

 

Cooking
Time:7
mins

Servings:2

 

Ingredients

1 cup cold green tea

2 cups chopped kale

1 cup chopped pineapple

½ cup cucumber

½ cup mango chunks

1 small banana

1 teaspoon chopped ginger

1 pinch turmeric powder

1 pinch chopped mint leaves

1 tablespoon chia seeds

 

Method

1.   
Put
all ingredients in a blender except chia seeds.

2.   
Blend
until smooth and creamy.

3.   
Add
chia seeds and give just a second blend.

4.   
Toss
ice cubes and serve.

Almond Butter Green Smoothie

 

Cooking
Time:5
mins

Servings:2

 

Ingredients

1 cup almond milk

2 tablespoons almond butter

1 small banana

1 cup baby spinach

1 pinch cinnamon powder

1 pinch ground nutmeg

 

Method

1.   
Put
all ingredients in a blender.

2.   
Blend
until smooth and creamy.

3.   
Toss
ice cubes and serve.

 

Turmeric and Pineapple Smoothie

 

Cooking
Time:5
mins

Servings:2

 

Ingredients

1 ½ cup chopped pineapple

1 teaspoon turmeric powder

2 cups coconut milk

1 teaspoon coconut oil

1 pinch vanilla powder

1 pinch ground cinnamon

1 pinch ground ginger

1 tablespoon chia seeds

 

Method

1.   
Put
all ingredients in a blender.

2.   
Blend
until smooth and creamy.

3.   
Toss
ice cubes and serve.

 

Citrus Avocado Smoothie

 

Cooking
Time:10
mins

Servings:2

 

Ingredients

1 chopped avocado

1 large banana

1 cup orange juice

1 tablespoon lime juice

1 cup milk

1 teaspoon vanilla extract

 

Method

1.   
Put
all ingredients in a blender.

2.   
Blend
until smooth and creamy.

3.   
Serve
and enjoy!

 

Conclusion

 

I want to thank you with sincere gratitude and
congratulate you on downloading “Effective Anti-Inflammatory Diet. 25 useful
recipes!” which presents a unique collection of 25 healthy and delicious
recipes to fulfil your desire of having tasty and anti-inflammatory diet. I wish
this book provided you the best recipes for you to make easily at home and
enjoy them with your loved ones. I hope you have liked trying all the recipes
of this book and enjoyed the mesmerizing taste and aroma of each recipe.

Once
again thank you so much and I wish you good luck!

 

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