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

 

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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

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 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!

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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!

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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

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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.

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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.

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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.

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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.

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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.

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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!

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Slow Cooker Soup

 

 

Cooking Time: 4 hour 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.

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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.

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Chapter 4: Salads

 

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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!

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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!

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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!

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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!

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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.

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Chapter 5: Smoothies

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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!

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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.

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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.

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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!

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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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