The Complete Anti-Inflammatory Diet Cookbook E-Book

Florence Rivers

• Herausgeber: Raymond James
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2021

Beschreibung

Discover how to boost your immune system and get it restored with these anti-inflammatory guidelines, covering top 100 Healing and Inflammation fighting recipes!

"You do not have to get yourself worried anymore even if you have denied yourself of the recommended dietary options and recipes that help fight inflammation! This cookbook contains anti-inflammatory dietary guidelines that if strictly followed, you would not only develop a strong immune system but also get it restored to normal". - Henry Palmer

Over some thousands of years, the route to revitalizing the immune system has always been through the consumption of fruits and vegetables, omega-3 fatty acids, nightshades, herbs and spices, healthy drinks, nuts, and seeds. These food categories are believed not to make one be at the risk of pro-inflammatory diseases like cancer, heart disease, arthritis, and several other chronic diseases.

The Anti-inflammatory Cookbook details more on whole foods and presents you with 100 inflammation-fighting recipes which have been broken down for you into weekly meal plans so you do not have to get yourself bothered about meal planning. The recipes are sectioned in Breakfast and Brunch, Vegetarian and Vegan, Fish and Shellfish, Poultry and Meat, Snacks and Sweets, and lastly Sauces, Condiments, and Dressings.

You can be well assured of a smooth transition into healthy, heart-friendly, tasty, and delicious anti-inflammatory recipes whenever you choose to prep from the ones shared in this cookbook.

Get your copy now.

Leseprobe

The Complete Anti-Inflammatory Diet Cookbook: Top 100 Healthy And Tasty Meals That Naturally Heal the Immune System And Reduce Inflammation

Florence Rivers

Published by Florence Rivers, 2020.

While every precaution has been taken in the preparation of this book, the publisher assumes no responsibility for errors or omissions, or for damages resulting from the use of the information contained herein.

THE COMPLETE ANTI-INFLAMMATORY DIET COOKBOOK: TOP 100 HEALTHY AND TASTY MEALS THAT NATURALLY HEAL THE IMMUNE SYSTEM AND REDUCE INFLAMMATION

First edition. July 1, 2020.

Copyright © 2020 Florence Rivers.

Written by Florence Rivers.

10 9 8 7 6 5 4 3 2 1

Also by Florence Rivers

The Meatless Cookbook: Special 125+ Plant-Based Eating Guide to Fuel Your Workouts & Live Healthy

The 30-minute Vegan Cookbook: 90 Quick & Easy Vegan Recipes for Busy People On A Budget

The Clean Eating Meal Plan: 100 Whole Foods, Clean Eating Recipes For Beginners & Healthy Families

The Complete Anti-Inflammatory Diet Cookbook: Top 100 Healthy And Tasty Meals That Naturally Heal the Immune System And Reduce Inflammation

 

To all the friends, families, and everyone looking forward to eating whole foods towards the boosting of their immune system, regaining wellness, and fighting inflammation completely.

The Complete Anti-Inflammatory Diet Cookbook

Top 100 Healthy And Tasty Meals

That Naturally Heal the Immune System And Reduce Inflammation

FLORENCE RIVERS

Copyright © 2020 Florence Rivers

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Table of Contents

INTRODUCTION

Part One: Getting Prepared for the Anti-Inflammatory Diet

CHAPTER ONE: The Core Basics of Anti-Inflammatory Diet

CHAPTER TWO: Getting Prepared for Healthy Transition

Part Two: Weekly Meal Plan with Recipes

CHAPTER THREE Week 1 Meal Plan with Recipes

Steel Cut Oats with Kefir & Berries

Garlic Paleo Whole30 Noodles

Turmeric Roasted Chickpeas

Chai-Spiced Buckwheat and Chia Seed Porridge

Coconut Cream Seeds with Eggs

Kale Pineapple Smoothie

Grilled Sauerkraut Avocado Sandwich

Spinach and Feta Frittata

Quick And Easy Quinoa Orange Salad

Cucumber Vegetables with Fish and Sweet Chili Sauce

Avocado Salmon with Pesto Zoodles

Roasted Cauliflower, Fennel & Ginger Soup

CHAPTER FOUR Week 2 Meal Plan with Recipes

Matcha Green Smoothie Bowl

Crock Pot Bean Bolognese

The Perfect Trail Mix

Instant Pot Lentil Soup

Winter Kale & Quinoa Salad with Avocado

Matcha Green Tea Latte

Spiced Pecans

Berry-Almond Smoothie Bowl

Herbal Chamomile Tea

Broccoli & Cauliflower Salad

Garlic Roasted Salmon & Brussels Sprouts

Part Three: Anti-Inflammatory Recipes for Life

CHAPTER FIVE: Breakfast and Brunch

Carrot Cake Energy Bites

Almond-Matcha Green Smoothie Bowl

Spaghetti Squash Alfredo

Homemade Green Fried Rice

Easy Saag Paneer

Green Salad with Edamame & Beets

Roasted Beet Hummus

Turmeric Latte

Purple Fruit Salad

Beet & Goat Cheese Tartines

Orange, Anchovy & Olive Salad

Spinach-Avocado Smoothie

Turmeric Rice Bowl with Coriander Root Veggies & Chickpeas

Homemade Trail Mix

Tangerine & Roasted Beet Salad with Feta & Pistachios

CHAPTER SIX: Vegetarian and Vegan

Green Edamame Spinach Hummus Pesto

Spinach Salad with Roasted Sweet Potatoes, Kidney Beans & Basil

Green Tea-Peach Smoothie Bowl

Baked Cod with Lemon & Garlic

Tofu and Winter Squash Lasagna

Polenta with Wild Mushroom Bolognese

Sweet Potato and Crispy Kale Tostadas

Sweet Potato and Chickpea Stew

Kidney Bean & Chicken Chili with Winter Vegetables

Roasted Cauliflower & Potato Curry Soup

Baked Buffalo cauliflower Wings

Miso Soup Cup Noodles with Green Tea Soba & Shrimp

Roasted Cauliflower & Potato Curry Soup

Baked Sweet Potatoes

Lentil & Chicken Soup with Sweet Potatoes & Escarole

Lemon Chicken with Asparagus

Carrot Soup with Turmeric and Ginger

Roasted Root Veggies & Greens over Spiced Lentils

Glowing Spiced Lentil Soup

Vegetarian Chili

Vegan Turmeric Quinoa Power Bowls

CHAPTER SEVEN: Fish and Shellfish

Smoked Salmon with Poached Eggs on Toast

Lentil Shrimp Jambalaya

Sheet Pan Honey Red Wine Salmon with Broccoli

One-Sheet Roasted Garlic Salmon Broccoli

Romaine Wedges with Sardines & Caramelized Onions

Shrimp Fajitas

One Pan Cod

Salmon & Fall Vegetables with Bagna Cauda

Baked Tilapia with Pecan Rosemary

Walnut-Rosemary Crusted Salmon

Roasted Salmon with Spicy Cranberry Relish

Roasted Salmon with Smoky Chickpeas & Greens

Miso-Maple Salmon

Healthy Shrimp and Grits

Gut-Healing Salmon & Cauliflower Rice Bowl

Salmon Cakes

Curried Shrimp & Vegetables

Salmon & Cauliflower Rice Bowl

CHAPTER EIGHT: Poultry and Meat

Roasted Chicken with Turmeric & Fennel

Lemon chicken with asparagus

Anti-Inflammatory Meatballs

Baked Turkey Meatballs

Harissa and Yogurt-Marinated Chicken Tenders

Tomato Basil Garlic Chicken

Chinese Chicken Salad

CHAPTER NINE: Snacks and Sweets

Golden Milk Ice Cream

Artichoke Ricotta Flatbread

Pineapple Smoothie

Cranberry-Almond Granola Bars

Roasted Sweet Potatoes with Avocado Dipping Sauce

Turmeric Cacao Hot Chocolate

Baked Sweet Potatoes

New Roots' Bread Loaf

Artichoke ricotta flatbread

Turmeric Chickpea Cakes

CHAPTER TEN: Sauces, Condiments, and Dressings

Turmeric-Ginger Tahini Dip

Peach, Cranberry & Watercress Salad with Five-Spice Bacon

Kale Salad with Japanese Ginger Dressing

Chickpea Shawarma Salad

Spring Salad with Crispy Chicken Bacon Crouton

INTRODUCTION

ONE THING IS CERTAIN ABOUT OUR DIET! IT DETERMINES HOW FAR AND HOW LONG WE WOULD LIVE. In one way or the other, we are carried away by the busy activities at work, and often return late, tired, and the choices we make as far as food is concerned are always not the healthy ones.

Many of us are allergic to seasonal and environmental consequences, for example, in the winter period, studies have made it clear that inflammation rates are very high, and if care is not taken, the body could get out of balance, thus making inflammation chronic, with the likelihood of increasing the risk of diseases like diabetes, cancer, arthritis, heart disease, and joint pain.

The first step to getting rid of inflammation is avoiding foods that contain excessive sodium and sugar, alcohol, dairy, processed foods, and red meat. All you need to do is to substitute them with fruits and vegetables.

The time would come when you would need to discover how to prepare and eat healthy and nourishing anti-inflammatory meals, and that's only after you have noticed that something needs to be corrected in your diet. Your immune system is very important, and that's why you cannot afford not to boost it with meals that would make it stronger. This would of course lead to your commitment to learning the preparation of healthy foods, not only for your consumption but also for friends, families, and loved ones.

There is something you would first notice after transitioning to the anti-inflammatory meals; you would feel a good influence on your energy levels, and hardly would you get tired. You would start feeling vibrant and better each passing day.

Foods that promote wellness (as contained in this book), will increase your sense of reasoning, improve memories, but the truth is that it could be a bit challenging to make a swift transition, having gotten accustomed to the unhealthy eating pattern, and apart from that when fatigue and tiredness have already set in, to make healthy changes could be challenging, yet I can say it is hundred percent achievable. All that needs to be done is to maintain an attitude of toughness and discipline.

Over time, you would be interested in offering assistance to your loved ones, towards gaining access to the wonderful effects of whole foods, with a view to teaching effective ways to incorporating balanced diets into their meals at all times. Anti-inflammatory recipes do not have to be prepared hurriedly just like the way the unhealthy people do and end up having chronic diseases and inflammation.

As discussed earlier, it could be challenging to make a quick transition, but when you focus on the benefits just exactly the way some people did, you would also observe that the effort is worth giving it the trial.

When you are busy all through the five working days in the week, then you have weekends to plan for your food during the week. All you need to do is create your shopping list before visiting the grocery store to buy your ingredients, and you could go shopping on Saturdays, prepare your meals on Sundays, and enjoy all week.

In this book, you will find new recipes that can be well reheated and cooked in batches. The likes of steamed vegetables, grains, and a host of others. The recipes have well been categorized into weekly meal plans just for you to gain the merits of healthy anti-inflammatory eating with just a little effort. You can as well find it very easy to double or triple the ingredients for ease of refrigerating during the week and reheating when ready to eat. This book is well crafted to guide you, lines upon lines and precepts upon precepts to plan your meals, prepare, eat, and feel healthy just the way you did some years back. 

Part One: Getting Prepared for the Anti-Inflammatory Diet

Having observed that the anti-inflammatory diet is all about fruits, vegetables, whole grains, healthy fats, foods containing omega-3 fatty acids, and Indian spices, all this can be prepared easily, delicious, and should not be costly to make an easy transition. These would help banish chronic inflammation with diseases like asthma, psoriasis, heart disease, and others that usually occur.

In this cookbook, nutrient-dense plant foods, chickpeas, vegetables, tomatoes, broccoli, cauliflower, salmon, olive oil, whole grains are emphasized and you should have all these in your kitchen.

CHAPTER ONE: The Core Basics of Anti-Inflammatory Diet

Inflammation in the natural sense should help the body eliminate sickness, and as well be an important aspect of any wound healing process. That's why you would observe that when a little child sustains an injury, his or her immune system is still very strong and you would see the wounds healing at a very fast rate. As matured personalities, inflammation on the other way round could control our well being, and when it's becoming chronic, this is a red signal indicating that something needs to be done very fast about our diet or lifestyle.  

The Immune System Vs Inflammation - Body System Reaction

We cannot rule out the fact that some people are battling with medical situations that make their immune system malfunction. No doubt, inflammation plays a great role in response to injury or infection and that is only when the immune system is working perfectly. In essence, we can say that inflammation is a dependent variable while the body's immune system is an independent variable. The speed at which the body responds to a healing process is determined by the status of the immune system. However, irrespective of the status, good diet options can still help to get the immune system restored.

In most cases, the body's protective response gets weakened over time as a result of excess intake of processed foods, alcohol, and red meat; which are factors that impair the body's immune system, and when this occurs, they degenerate into chronic diseases. When the immune system is very strong, its cells would travel to the site of infection and cause inflammation towards the healing process.

When you observe that a slight injury in any part of your body is swollen, red, warm, and painful, then it means the immune system is functioning well, having made it possible to travel to the injury site for correction.

Besides, there are thousands of cases whereby inflammation itself is the disease.

It begins when harmful irritations cannot be found and continue that way without any resolution, which could lead to organ malfunction. This could give room for a long term inflammatory diseases such as inflammatory airway disease (asthma), inflammatory bowel disease (Colitis and Crohn's disease), inflammatory joint disease (Arthritis), inflammatory blood vessel disease (Vasculitis), and inflammatory kidney disease (Nephritis). The white blood cells originate from the soft middle part of the bones and they naturally occur to help eliminate infections in the body.

Another factor that needs a fuller consideration is the fact that our immune system differs and has different types of cells which include antibodies, proteins that are secreted from B cells, and the white blood cells (monocytes, lymphocytes, basophils, neutrophils, and eosinophils). These white blood cells generally referred to as leukocytes help to fight infections in such a way that they attack invaders and consume infected cells. The white blood cells are called the lymphocytes, and they are of two types: B cells and T cells. B cells make about 15% in our bodies and are responsible for the production of antibodies. T cells are formed in the thymus and help by coordinating a swift immune resolution to targeted infectious organisms in the body. Some proteins are secreted from the B cells known as antibodies; they help identify a specific type of protein that doesn't naturally belong to the body, thus initiating an inflammatory solution to ward off the invader. All these are achievable with the consumption of whole grains, fruits, and vegetables, nuts, and seeds should there be any case of immune system malfunctioning in the body. Some other white blood cells called neutrophils are the first to arrive at the site of injury, thus releasing some chemical signals that inform the other cells in a task to shield the body against further disintegration. The monocytes mature into cells popularly known as macrophages. They are also white blood cells that respond to signals which are released from the neutrophils, with the ability to eat up potential invaders, this process is known as phagocytosis. 

CHAPTER TWO: Getting Prepared for Healthy Transition

The need to get prepared for healthy change is imperative if you are to remain active and vibrant. An anti-inflammatory diet is confirmed to contain foods that are rich in antioxidants, which help correct some health hazards like the risk of the development of cancer cells.When you aim towards starting your anti-inflammatory diet journey, you would need to eat healthy foods as detailed:

FRUITS AND VEGETABLES. On the anti-inflammatory diet, you need to pay attention to a wide range of fruits and vegetables. They are all packed with the phytonutrients the body needs, with a large number of anti-inflammatory minerals, fiber, and vitamins. They also contain antioxidants that help you wipe off free radicals from the body. Onions, broccoli, and leafy greens are vegetables that give you a wide range of support resistance against inflammation and as well help boost the immune system.

HERBS AND SPICES. No doubt, herbs, and spices have been known long ago to contain a large volume of antioxidants. For instance, basil, parsley, rosemary, and thyme contain some compounds that help fight inflammation, turmeric has been known for neuroprotective properties, Ground ginger, cinnamon, and saffron are also rich in antioxidants, apart from the flavors they add to your food.

NIGHTSHADES. Peppers, eggplants, potatoes, and tomatoes belong to the nightshade family, and the truth remains that our bodies react differently. All these, in one way or the other, are influential to people with inflammatory diseases. These nutritious vegetables would go a long way in helping to fight inflammation in such a way that even science and medical experts recommend that foods belonging to the nightshade family should be eaten from time to time for the immunity boost.

SALMON (OMEGA-3 FATTY ACIDS). Shrimps, salmon, and fish fillets are seafood that contain unsaturated fat. One needs them to remain healthy and whole. Over the years, they have been identified as good sources of protein with antioxidants that help fight inflammation.

NUTS AND SEEDS. Walnut and flaxseed are known to contain unsaturated fat. You need to add them to your food list continuously to get your whole diet approach optimized. Flaxseed, having existed for hundreds of thousands of years is very rich in lignans also known as antioxidants, protein, and fiber. When you eat enough of flaxseed especially the ground version, you will get yourself protected against inflammation and some other cancer-related diseases. The same is pretty much applicable to other types of seeds like chia and hemp seeds.

HEALTHY DRINKS. You would find good beverage options like unsweetened teas. They are good sources of antioxidants. Examples you would find in this cookbook are herbal chamomile tea, green tea-peach smoothie bowl, matcha green tea latte. All these are healthy, immune boosters, and would help fight inflammation.

WATER MIXED WITH FRUITS AND HERBS. Whenever one is dehydrated, water remains the best option, and that is why apart from being dehydrated, we are expected to drink at least five glasses in the morning after waking up, as this is a natural body detoxifier that would help flush out wastes and undigested foods. However, it is amazing to see that many people don't drink enough water each day. You can boost the flavor of your water by adding some fruits like orange, cucumber, lemon, apples, pineapple, grapefruit, or watermelon. You could also add fresh herbs such as rosemary, parsley, basil, ginger, and thyme. You would notice how this would help strengthen your immune system and help you fight inflammation.

Having listed the foods you need to eat as long as you aim at fighting inflammation and boosting your immune system, it is also necessary to give detailed information on the foods you need to avoid.

Foods That Need to be Avoided

PROCESSED FOODS. Processed or packaged foods contain high amounts of added sugars, refined grains like white flour, sodium, and saturated fats. all these would not help fight inflammation. Rather, a lot of harm would be caused than good. To enjoy the benefits of anti-inflammatory diet, you would have to avoid these categories of food options.

ADDED SUGARS AND REFINED GRAINS. What added sugars and white flour (refined grain) do in the body is that they increase blood sugar, which could also spike up blood sugar levels in the body leading to type 1 or 2 diabetes. In essence, a lot of adverse health consequences are linked to added sugars and refined grains.

PROCESSED AND RED MEAT. Some processed meats like deli and ham contain proinflammatory sodium and saturated fat. The regular beef also contains omega-6 fatty proteins, and if you want to use beef, the grass-fed beef could be the best choice you have because it is rich in omega-3, just poach or sauté on low heat, and that's it.

I want to congratulate you on making the best choice towards transitioning to the anti-inflammatory diet. This book will go a long way to help you get answers to all your long-term questions.

Part Two: Weekly Meal Plan with Recipes