Copyright © 2014 Kasia Roberts, RN

All right reserved.

Disclaimer The information in this book is not to be used as medical advice. The recipesshould be used in combination with guidance from your physician. Pleaseconsult your physician before beginning any diet. It is especially important forthose with diabetes, and those on medications to consult with their physicianbefore making changes to their diet. All rights reserved. No part of this publication or the information in it may bequoted from or reproduced in any form by means such as printing, scanning,photocopying or otherwise without prior written permission of the copyrightholder. Disclaimer and Terms of Use: Effort has been made to ensure that theinformation in this book is accurate and complete, however, the author and thepublisher do not warrant the accuracy of the information, text and graphicscontained within the book due to the rapidly changing nature of science,research, known and unknown facts and internet. The Author and the publisherdo not hold any responsibility for errors, omissions or contrary interpretation ofthe subject matter herein. This book is presented solely for motivational andinformational purposes only.

Table of Contents IntroductionChapter 1: What is Inflammation?

Stages of Inflammation and the Healing ProcessDifferentiation Between Acute and Chronic InflammationInflammatory Disorders

Chapter 2: The Biological Mayhem: 6 Causes of InflammationToxicityChronic InfectionAllergensPoor DietInjuryChronic Stress

Chapter 3: The Inflammation Diet: General PrinciplesChapter 4: Food vs. Inflammation- Foods to AvoidChapter 5: Food vs. Inflammation- A List of Foods to DecreaseDiscomfort and Eliminate Inflammation25 Delicious Anti-Inflammatory Diet RecipesAnti-Inflammatory Breakfast Recipes

Cherry Quinoa BreakfastCinnamon Ginger OatmealNo-Wheat Morning GranolaSpinach Garlic FrittataGluten-Free Strawberry Crepes

Anti-Inflammatory Lunch RecipesBroccoli Avocado SaladCurry Cauliflower SoupAnti-Inflammatory Quinoa Tabbouleh

Pacific Tofu Lunch RecipeAutumn Squash and Apple SoupFennel Strawberry SaladVegetable-Rich Lentil Soup

Anti-Inflammatory Dinner RecipesPapaya Salsa and Lemon Baked HalibutVegetarian’s Delight Shepherd’s PieSoy Tempeh Spicy Stir-FryPistachio-Crusted ChickenSpicy Tomato GazpachoSmoked Salmon Seaweed Rolls

Anti-Inflammatory Diet Dessert RecipesGinger Snap CookiesBlueberry Peach Mid-Afternoon CobblerAlmond Pineapple Coconut MilkshakeChoco-Banana Frozen Potassium-Rich Dessert

Anti-Inflammatory Diet Snack RecipesGarlic Hummus SnackWalnut and Eggplant PâtéGreen Power-Hour DrinkBest Brussels Sprouts

Conclusion

Introduction

Inflammation is the ultimate lurking killer. It is the villain behind wrinkles, behindinterior pain—behind every great disease in the shadow at the end of the road. And yet, inflammation is meant to be the ultimate healer. The inflammationsectors of one’s body are meant to heal, to beat back against pathogens andclear the veins, the brain cells, and the exterior skin cells of any intruders. Like so many things, however, inflammation has become rampant. Because ofthe fast-paced, ever-going mentality of the human race, stress is continually onthe horizon. Toxins and pollutants from the ever-spouting coal and plastic plantslurk in the air ready to rush into one’s lungs and take up cell residence.Allergens—those nasty fellows in foods and flowers—are ready to beat backagainst humanity in the forms of constant sneezes and itches. And poor diet isthe consistent benefactor of inflammation. It causes digestive inflammation; itcauses brain cell inflammation. The digestive tract scrapes what minerals it canfrom the foods one digests; and yet, what it has to offer the body is lacking.We become tired; we simmer with inflammation. We never feel “quite right.” The diet and, essentially, the minerals, proteins and carbohydrates we receivefrom our diet are the building blocks of our interior. If we challenge our diet andmake appropriate changes; if we begin to choose the proper fuel for survival,we can truly reverse the effects of inflammation. We can beat back againstfuture attacks. Essentially, we can live free from the realm of an interior,constant war. Understand the very basic—but incredibly beneficial changes we must make inour everyday diet plan. Engage in the vibrant energy waiting in every morsel offood. And toss inflammation to the winds. When we take hold—grab life by thereigns—our interior and exterior are completely at one. Our brain is in tune withour digestive system; our liver is revving; our muscles and heart are pumping.Allow the body to beat like the amazing machine it is. Sweep through life armedwith the Inflammation Diet. Life will never be the same.

Chapter 1: What is Inflammation? The body is a constant armor. It is fighting a continual battle to remove irritatingstimuli, to reduce sickness, to heal. And as a result, the body pulses withinflammation—this ultimate defense of self-protection. Inflammation is thedefinitive result of the battle within. The body’s ability to heal is staggering; thebody must work through countless pathogens, countless germs. Its interiorweaponry is vast. Therefore, the body’s inflammation symptoms are not infections. This is acommon misconception. They are, instead, the body’s response to infection.They are the body’s attempt to bring proper fluids and assistance to a pivotalarea. And this works impressively well providing the body has a correctenvironment in which to create a proper healing power. Unfortunately, continual inflammation—the body’s inability to heal correctlyleading to further inflammation—is the ultimate human killer.If the body is functioning in an unhealthy environment, one consisting of thingsthat further irritate inflammation, inflammation can fall off course and becomechronic. The body’s ability to heal must play over and over again. And thiscontinual inflammation provides an inadequate lifestyle—one that can lead tocontinual sickness, fatigue, and, ultimately, untimely death. As a result, chronicinflammation is the cause of ultimately every bodily disease. It is something thatmust be dealt with on a very cellular level in order to maintain proper health. Initial inflammation usually comes in several, uncomfortable forms: swelling,loss of bodily function, heat, pain, and redness. These symptoms form via thebody’s vascular tissues ramping to bring increased blood flow to the wound ordiseased area. How, precisely, does this proper inflammation process work?

Stages of Inflammation and the Healing Process

The body must work to heal itself via the steps involved with the inflammationprocess: Step 1: The initial damage occurs via injury or infection. Obviously, injury ismore of an exterior injury while infection lurks in forms of pathogens on theinterior organs. Step 2: The body senses this tissue damage. It releases vasodilators andchemotactic sensors like histamine that alert the rest of the body to the attack. Step 3: The release of chemotactic factors forces increased capillarypermeability and blood flow. Blood rushes to the damaged area. Step 4: Phagocytes are released to the area via the increased blood flow.These phagocytes work to heal the body and beat back against pathogens. Step 5: Surrounding serum proteins and phagocytes work together to destroythe bacteria and heal the damaged tissue. Step 6: Inflammation calms, and the body returns to normal.

Differentiation Between Acute and Chronic Inflammation

Acute Inflammation: Acute inflammation involves the body’s prompt responseto pathogens. This results in a push of plasma and leukocytes to the injuredarea via the bloodstream. Acute inflammation has multiple characteristics: pain,heat, redness, swelling, and loss of bodily function. The acute inflammation’s initial redness and heat spawns from the push ofblood flow to the site of infection. Because this fluid builds in the area, swellingoccurs. The pain occurs after antibodies release specific chemicals in order toattack the infection’s pathogens. These chemicals fuss with nerve endings,forcing the body to understand the pain. Note: Acute inflammation’s complete five symptoms rear up only in relation toexterior organs—like wounds on skin. Unfortunately, interior organs do notalways release all five symptoms. This causes occasional confusion and lack ofcorrect proceedings on the part of the individual. Incorrect proceedings—suchas eating foods incorrect for reducing inflammation—can irritate the infectionfurther, causing continued inflammation. Very often, this continued lack ofproper environment can lead to chronic inflammation. For example, if yourintestines are inflamed, you cannot always view the swelling and the rednessfrom the outside. Therefore, you may assume that this simple “stomach ache”will end in a few hours. You may assume that following along with dailyschedules, eating daily foods will be fine. However, you can severely alteracute inflammation if you do not provide a proper, anti-inflammatoryenvironment for your digestive tract. This alteration can lead to chronicinflammation. Chronic Inflammation: Chronic inflammation involves the initial acuteinflammation response. However, the body is never able to appropriately healdue to improper environmental factors. Therefore, the inflammation processcontinues. This continuation can actually alter the cell makeup surrounding theinflammation, resulting in unfortunate disorders. Inflammation is meant to quell after the initial wound healing process iscompleted. However, the result of continued inflammation is a complete healthhindrance. The continual inflammation is generally fueled by six causes: toxicity,infection, allergies, nutritional deficiency or nutritional excess, injury, or chronicstress. These six factors influence the environment of the body and thus force

continued, chronic inflammation—the inflammation that leads to all humandisease.

Inflammatory Disorders

Serious inflammation abnormalities lead to a wealth of health trouble. This isbecause the proteins involved in the aforementioned acute inflammation and thesubsequent proteins involved in the chronic inflammation are ready for mutationat any time after many days in this inflammation process. Cell mutation of thisprotein deregulates the entire inflammation process, thus resulting in a numberof inflammatory disorders. Alzheimer’s DiseaseNeural inflammation is a known cause of Alzheimer’s disease. Alzheimer’sdisease is a degenerative disorder, one that eliminates creation of newmemories and ultimately leads to dismiss of reality and lack of one’s self-awareness. The history of Alzheimer’s research has led the understanding thatserious head injury—which, for obvious reasons, results in inflammation—is asubstantial trigger in later Alzheimer’s. After this inflammation link formed,researchers understood that all inflammation—even inflammation sustainedfrom normal environmental factors outside of serious brain injury—can be thesource of Alzheimer’s. During Alzheimer’s, plaque called amyloid grows overtop of cells preventingcell-to-cell communication that ultimately results in memory loss. Over time, thisplaque builds further: therefore, the disease is degenerative, constantly gettingworse. Essentially, this all begins when the brain neurons become inflamed.Microglia, an essential pathogen-fighter in the brain, rushes to the place ofinitial inflammation in order to attack pathogens and heal. However, while themicroglia attacks the pathogens, it also attacks healthy brain cells. The proteinthe microglia releases into the brain after these attacks contributes to plaquebuild up.

CancerCancer’s link to inflammation is undeniable. Essentially, when chronicinflammation begins in an area of the body, a few of the surrounding proteincells alter. Any genetic differentiation in a cell is a mutation—something thatleads to a tiny tumor. As this tumor grows, it can take in enough oxygen andnutrients from its surroundings. However, when it gets too big, it sends outsignals that alert macrophages to attend to it. These macrophages are the verythings that create the inflammation process. They arrive at the tiny tumor andalert blood vessels to scurry to the site, bringing further oxygen and bodynutrients. Afterwards, the tumor can continue this process and grow. ArthritisSome forms of arthritis are a direct result of chronic inflammation. These typesinclude: rheumatoid arthritis, psoriatic arthritis, gouty arthritis, and systemiclupus erthyematosus. Essentially, inflammatory-caused arthritis stems from theinflammatory response of increased blood flow. The sheer number of cellsexisting in these bone-dense spots pushes the limits of the surrounding area.This causes irritation in the joints, the sanding down of cartilage at the end ofthe bones, and swelling at the lining of the joint. Chronic inflammation can causethis to form into chronic arthritis. An improper environment and an improper dietcan contribute to continued inflammation, thus resulting in the actual arthritisdisorders. Heart Attack and StrokeBlood clots resulting in heart attack and stroke can be the cause ofinflammation. When the bloodstream contains a high amount of cholesterol, thebody perceives this cholesterol as an enemy, a pathogen. Therefore, the bodysignals the inflammation response. The body tries to capture the cholesterol-rich blood vessel by stopping it from flowing with the rest of the blood.Unfortunately, this “wall” that the body forms to stop the flow can result in ablood clot. And blood clots, of course, lead to both heart attack and stroke.

Chapter 2: The Biological Mayhem: 6 Causes of Inflammation Chronic inflammation—this ultimate trigger of several serious illnesses—iscaused by a variety of factors. Every part of the day: what’s consumed forbreakfast, lunch, and dinner, what’s breathed in and exhaled out, and what’sgarnered in the way of emotions or injuries can result in inflammation. And thisinflammation, if not dealt with properly, can result in body mayhem.

Toxicity

Toxicity is known to cause inflammation. But where does toxicity come from? Agroup of researchers recently conducted a study and found chemicals stored invarious body cells. These chemicals included flame-retardants and Bisphenol A,a chemical that resembles a hormone found in plastics. These chemicals camefrom the environment and do not fulfill a valid role in the body. Therefore, thebody works against them—rushing pathogen-fighters to fight them. However,the environment doesn’t change. A person breathes in and breathes outconstantly—and the things arriving in that breath maintain toxicity. Furthermore,certain food products contain several toxins that are indigestible.

Chronic Infection

As aforementioned, infection can cause immediate inflammation. Contrary topopular belief, infection is not inflammation. Infection is the result of pathogensattempting to reproduce and rampage a certain area of cells. This infection isutilizing all oxygen and nutrients from this area that it can soak up. However,when inflammation takes hold, it rushes immediate pathogen-fightingmechanisms to the arena. Afterwards, the infection appears red and swelling.Chronic infection, however, can result in chronic inflammation. Chronic infectioncan live totally undetected. Hepatitis C, for example, affects the liver; it can lierampant for years without any outward physical effects. However, chronicinflammation is obviously raging alongside this chronic infection. The two aredueling and taking undue resources from the body and as a result work towardcontinual lack of health.

Allergens

The allergic reaction is, simply, an over-reaction of the body’s immune system.The allergen is usually harmless; however, the body’s inflammation kicks inimmediately and tries to attack it, resulting in inflammatory symptoms. Bothfood and environmental allergens contribute to inflammation. For example,many people have a gluten intolerance—a general inability to digest glutenfound in bread and pastries. Gluten, however, is a protein—something thatshould be beneficial for the body. Upon receiving this gluten into their bodies,they create an immediate allergic response. And this allergic response isinflammatory. In the case of gluten intolerance, a person can have aches andpains, irritable bowel syndrome, or diarrhea. However, allergic inflammationcould come in the simplistic form of itching and scratching a bug bite or anexposure to poison ivy. The allergen is not harmful; and yet the body does notunderstand this. Therefore, the inflammatory response continues.

Poor Diet

Proper nutritional intake must be maintained in order to avoid inflammatoryresponses. Several foods outlined in this book create inflammatory responses.The most rampant criminals are sugar-laden foods. Sugar can attack the liningof the stomach and the digestive tract. This results in immediate inflammatoryresponses. However, a diet rich in sugar doesn’t let up. Furthermore, a diet richin sugar forces the insulin blood levels to rise. A high insulin blood level resultsin various imbalances; the inflammatory response will work to regulate thebody.

Injury

An injury can result in chronic inflammation, as well. Injury’s first bodilyresponse is, of course, inflammation. The body follows the precise mechanicsof acute inflammation. The body allows us to feel pain, to see swelling, and feelheat. However, when other environmental factors (like poor diet, chronic stress,or toxicity) interfere, our initial injury inflammation can continue to interact in thebody. We can experience chronic inflammation that leads to further disorders.

Chronic Stress

Chronic stress occurs when we are continually under the fight-or-flightresponse: when we never take the time to calm down from the tasks at hand.Fight or flight responses are, of course, beneficial. They involve the hormonecortisol pulsing through the bloodstream, allowing increased motivation andalert activity. However, when the levels of cortisol remain at a high level in theblood stream, the body begins to fight against itself. In fact, researchers haveshown that chronic stress can actually alter an immune’s cell’s genes. Thealteration forces them to be in continual fighting function. Immune cells—thecells usually activated in the inflammation response—are therefore on constantduty resulting in chronic inflammation.

Chapter 3: The Inflammation Diet: General Principles The inflammation diet is not a weight loss plan although you may lose weightwhile on this diet. It is not a limited, three-week trek to push currentinflammation from the body. It is not a false, quick leap to health. It provides,instead, a specific, fresh way of life: a way of life complete with all the nutrientsand minerals, calories and proteins one needs to live and live well. It calms theinterior, the intestines, and the subsequent affected cells that live with theenergy squeezed from the diet plan. It works specifically not to irritate the DNAsequences, thus allowing cell longevity. Cell death causes many unfortunatethings including pre-formed facial wrinkles and skin inconsistencies—all whichcontribute to an older looking, fatigued person. In order to follow the Inflammation Diet and reap the subsequent healthrewards, you must have an innate understanding of yourself. How manycalories do you need, approximately, in order to maintain a healthy weight?This number is based mostly on exercise, on metabolism, and on size. Youmust experiment in order to find a happy medium; however, the InflammationDiet provides an easy, happy medium with which to work. You must also to remember, while working in the realms of the InflammationDiet, to work with as many fresh, organic ingredients as possible: things likefresh vegetables, fresh fruit, and meat from a fresh deli. You must understandthat your days of processed food are coming to an end. Processed foodincreases dietary irritation and thus contributes to increased inflammation.Indulging in a juicy apple will feel like a sweet treat—one prepared purely forthe digestive tract, for increased cell longevity, for better cell-to-cellcommunication. A box of crackers, one the other hand, provides moments offalse happiness followed by explosions of interior inflammation and subsequentinterior failings. The simplicity of fresh food will triumph.

A Breakdown of Caloric IntakeIn general, most adults require approximately 1,500 to 3,000 calories a day. Aswe know, this number alters significantly based on gender and size. Forexample, a small woman is going to exist on the lower end of this caloric intakewhile a large man is going to exist on the higher end.Remember, if your weight does not alter significantly from day-to-day, thismeans your caloric intake is appropriate. Weight is based on calories in andcalories utilized. When your cells are utilizing your calories efficiently, you donot need to eat more or less. A day’s calories should be approximately forty to fifty percent in the form ofcarbohydrates. This allots approximately 160 to 200 grams of carbohydrates aday for a woman and 250 to 300 grams of carbohydrates a day for a man—based on their supposed caloric intakes. Carbohydrates exist most significantlyin the Inflammation diet in the forms of fresh fruits, vegetables, and legumes.You must avoid high fructose, high sugar, and bread formations ofcarbohydrates due to increased inflammation chances. High sugar diets contribute to the growth of improper bacteria and yeast in theintestines.Furthermore, it is recommended to include approximately thirty percent of yourcalories in the form of fat. This is approximately 67 grams of fat—give or takebased on your size and caloric load. Not all fats are created equal. Forexample, saturated fat is found in fatty meats and butters while unsaturated fatis found in oils like avocado and olive oil. You should look more to unsaturatedfats to find their allotted fat intake. You should also look to omega-3 fatty acidsfound in salmon or black cod. The omega-3 fatty acids assist your brain’s cell-to-cell response; they provide the fatty acid chains that your body cannot makeon your own. Remember that you should avoid margarine, shortening, and hydrogenated oils.These are inflammation supporters.Fats are found in the Inflammation Diet via oils, nuts, and avocados. If youinsist on eating red meat, your fat is commonly found there. However,remember to limit red meat intake due to an inflammatory compound calledNeu5Gc. Protein intake should allot to approximately twenty to thirty percent of

your caloric daily intake. This means, approximately 80 to 120 grams of proteina day. This number, of course, varies greatly depending on your liver or kidney—the very things that must work to push the energy from the protein. If youhave a kidney or liver disorder, you should limit protein intake. Furthermore,vegetable protein outweighs animal protein due to its lack of saturated fat. Fishprotein packs a real punch, as well, with its low caloric levels and high proteinpower. Phytonutrients are plant-based chemicals that are incredibly important in theInflammation Diet. They work to protect the body from age-related diseaseslike cardiovascular disease and neurodegenerative disease. When the bodycreates free radicals from cell waste, free radicals can become rampant andattack other cells, pushing for chronic inflammation. A phytonutrient calledcarotenoid mops up the free radicals, allowing for healthy cell growth.Phytonutrients are stocked inside vegetables and fruits. Look to mushrooms fora real phytonutrient powerhouse. Furthermore, drink green tea for phytonutrientcatechins. This ingredient will reduce cancer chances. Fiber is incredibly important in the well-balanced Inflammation Diet in that itprevents digestive inflammation. Aim for approximately 40 grams of fiber everyday. Find fiber in all fruits and vegetables. Whole grains are excellent fibrousentities as well. Remember: a diet in high fiber, low sugar is the ultimate goal.Just remember to drink plenty of filtered water when increasing your fiberintake to prevent constipation.

Chapter 4: Food vs. Inflammation- Foods to Avoid Several foods perpetuate the body’s inflammation and therefore should belimited in any diet: Artificial Sweeteners and Excessive Sugar Intake: Sugar is the ultimatekiller lurking behind every simmering inflammation problem. Sugar is the causeof tooth decay, obesity, and chronic inflammation. It leads to leaky gutsyndrome—a syndrome resulting in inflamed holes in the digestive tract.Furthermore, the high sugar level shoots the body’s insulin levels through theroof. When the body has high insulin levels for a prolonged period of time, ahormone called “eicosanoid” becomes inflamed. Hormones are the ultimatebody regulators. When one becomes inflamed, the rest of the body’sprocesses cannot function correctly. Avoid: All soft drinks, diet or regular. Pastries. Cakes. Candy. Analyze foodlabels. Watch out for words like: corn syrup, dextrose, golden syrup, sorghumsyrup, and fructose. They all result in the same inflamed effects. Moldy Fruit: Due to allergens, one must avoid mold. An allergic reaction, at itsmost basic, is inflammation: the body senses something it doesn’t trust andbrings consistent blood flow in order to wipe it out. One’s body respondsquickly. However, if one continually eats moldy foods, one’s body cannot healitself. Further mold digestion can cause digestive inflammation, as well. Avoid: Old grapes, raspberries, strawberries, and melon with harvest mold. Alcoholic Beverages: Alcohol’s acidity causes inflammation of the esophagusand the larynx. Furthermore, the yeast found in alcohol irritates the lining ofboth the stomach and the digestive tract. Continued alcohol usage allowsdamage to the liver, as well. Repeated alcohol over-usage results in chronicinflammation that can give rise to certain illnesses and cancers. Avoid: Liquor, beer, and wine. Red Meat and Commercial, Processed Meat: Red meat contains acomponent called Neu5Gc. Humans do not produce this component. Therefore,

when the body ingests this Neu5Gc, the intestines create anti-Neu5Gcantibodies. This is a natural response: the body senses an intruder and rushesthrough the five stages of the inflammation process to heal itself. Note: onedoes not need to inhibit complete red meat consumption. However, limit redmeat to just once or twice a week to allow the digestive system to reboot afterred meat. Avoid: Beef, pork, and all smoked meats. Processed Cooking Oil: Generally, most run of the mill cooking oils arestripped of all nutrients. Furthermore, they have high omega-6 fatty acids andlow omega-3 fatty acids. This imbalance creates inflammation that promotesboth heart disease and cancer. Avoid: Grape seed oil, safflower oil, corn oil, cottonseed oil, and sunflower oil.Watch out for these oils on ingredients labels of processed food and in fastfood joints. Breads, Pastries and Refined Grains: Studies have shown that highcarbohydrate intake leads to greater inflammation risks. Breads and pastriesboost dramatic carbohydrate levels. The refined grains lack any fiber andvitamin B; therefore, they are, essentially, like refined sugars—void of nutrientsand insulin-boosting. Furthermore, they’re filled with gluten, a component thatirritates the digestive lining resulting in inflammation. Avoid: White rice, white bread, boxed cereals, pasta, biscuits, pastries, andnoodles. Dairy Products: Approximately sixty percent of the human population cannotdigest dairy’s main component: lactose in the years after their infancy. Lactosecan activate inflammation in the form of stomach duress, diarrhea, acne,constipation, and difficulty breathing. Lactose is best avoided. Avoid: Butter, cheese, milk, and hidden dairy products like cookies, cakes, andcream sauces. Dairy lurks in all corners of the market. Trans Fats: The trans fat battle continues. It fuels the constant poor diet of

people around the world. Trans fats increase bad cholesterol and lower goodcholesterol in the body. Cholesterol levels can cause inflammation on a veryinterior, coronary level. This can lead to heart disease and cancers. Avoid: Deep-fried food, commercial baked items, and fast food. Remember: ifthe label on an item of food says 0 g trans fat, it may not be true if you live inthe United States. The United States’ government allows trans fat amounts of0.5 g or below to mark 0 g trans fat on packaging. Avoid processed foods at allcosts, anyway.Corn: Corn’s a vegetable, right? Sure. But it’s also wrought with allergens forone’s interior digestive system. Corn’s existence in several market products isalso unfortunate for the increase of inflammation. Avoid: Corn, cereal, corn chips, corn bread, and anything sweetened with high-fructose corn syrup. Gluten Grains: Gluten, as aforementioned, lurks in all breads and pastryitems. Gluten is a protein that results in unfortunate digestion problems in manypeople. It further causes back and joint inflammation, irritable bowel syndrome,and skin disorders. Gluten intolerance is on the rise. It is best to avoid theindigestible protein altogether. Avoid: Barley, rye, wheat, kamut, candy, cereal, and pasta. Coffee: Caffeine results in inflammation on the adrenal glands. These glandsare in charge of many emotional day-to-day factors. Therefore, when theseglands are inflamed, one is susceptible to increased anxiety, stress, andinsomnia. Avoid: Caffeinated beverages, coffee, and black tea.

Chapter 5: Food vs. Inflammation- A List of Foods to Decrease Discomfort andEliminate Inflammation The following foods promote proper digestive flora and fauna; they lend a primeenvironment to allow the body to become inflamed when it is useful anddecrease inflammation after healing. They allow the body to do its dutieswithout interrupting or attacking the system. Furthermore, they are fueled withseveral vitamins and minerals that the body needs to survive. Natural Sweeteners: Because artificial sweeteners and refined sugars providesuch a hazard to the digestive system, one can look to natural sweeteners toprovide a sensational taste boost. Look for: Brown rice syrup, stevia, coconut syrup, and honey. Unrefined, Cold-Pressed Oils: Look for unrefined oils in jars to fill oil needs.These oils do not cause inflammation; they are further linked to good fats andproper nutrition. Look for: Avocado oil, coconut oil, olive oil, mustard seed oil, and sesameseed oil. Fresh Vegetables: Close to fifty percent of the inflammation diet comes in theform of vegetables. These vegetables work to fuel the body with vast amountsof vitamins, minerals, and phytonutrients. In addition, these components work todeliver proper fuel to the body cells. Therefore, the body can work and heal ata constant rate without lingering in the inflammation process for too long.Furthermore, the fiber in vegetables allows for easy digestion without the hang-ups of an inflamed digestive tract. Look for: Bright peppers, spinach, kale, broccoli, celery, and zucchini. Milk Substitute: In the wake of “no dairy,” look to dairy substitutes to fill allmilk needs. Dairy substitutes are often boosted with good proteins and tastyflavor; furthermore, they provide no dietary duress. Look for: Almond milk, rice milk, brown rice milk, and hemp seed milk.

Gluten Free Grains: Grains are delicious and pack a real nutritive punch whenthe gluten is left on the sidelines. Quinoa, for example, is a superfood withloads of protein, natural fiber, iron, and manganese. These grains bring limitlessbenefits without tearing at the lining of one’s stomach and causing joint andback pain. Look for: Buckwheat, quinoa, teff, whole rice, and millet. Nuts and Certain Seeds: Nuts and seeds provide excellent amounts of goodfats and good protein. These good fats prevent hunger, thereby ensuring one’sthoughts away from processed snacks. Furthermore, they’re rich in omega-3fatty acids—components that support proper brain neuron communication. Look for: Almonds, Brazilian nuts, macadamia nuts, pumpkin seeds, hempseeds, chia seeds, flax seeds, and walnuts. Beans and Legumes: Beans and legumes are hearty sources of both proteinand proper carbohydrates. They are stocked with fiber for healthy digestion. Look for: Chickpeas, kidney beans, and adzuki. A Note on Soy Products: Oftentimes, soy products are thought to createinflammation. This is true of processed soy products such as processed soyburgers, ice cream or mayonnaise or anything that contains textured vegetableprotein (TVP). Tofu and false-meat products are incredibly controversial on theinflammation front. However, soy products have been found to actually benefitthe human cardiovascular system. Organic soy products can reduce badcholesterol levels while also decreasing homocystein levels—therefore limitingcardiovascular disease. Look for: Organic soybeans, tofu, and tempeh. A Note on Probiotics: Probiotics are live cultures like bacteria or yeast thatimprove one’s health upon digestion. Occasionally, inflammation in the stomachand intestinal lining is the result of an imbalance of one’s good, digestivebacteria. Probiotics can sweep through and align with the good bacteria in

order to push for proper healing and, subsequently, a receding of thisinflammation. Probiotics have been known to treat diarrhea, Crohn’s disease,and irritable bowel syndrome. Furthermore, probiotics have been known toboost the immune system. Current immune systems exist in good-hygienesocieties that don’t challenge immunity every day. Therefore, the introduction ofbacteria—even good bacteria in probiotics—actually assists in challenging theimmune system and helping it to work toward greater strengths. Look for: Several probiotic supplements exist on the market. These includetablets and powders. Furthermore, find probiotics in some yogurts and dairydrinks. Of course, dairy was listed in “foods to avoid.” However, not all dairy iscreated equal. Probiotic dairy lists its status on its label. Meat: Limit your red meat consumption to once or twice a week (eliminate italtogether if you can) and choose organic, free-range chicken, turkey, eco-friendly fish, lamb and wild game more often.

25 Delicious Anti-Inflammatory Diet Recipes

Anti-Inflammatory Breakfast Recipes

Cherry Quinoa Breakfast

Serving Size: 1 cupRecipe Makes: 2 ServingsNutritional Breakdown Per Serving: 314 calories, 10 grams carbohydrates, 2.8grams fat, 3.5 grams protein.Cherry Quinoa Breakfast works with superfood, quinoa, to assist your body’sinterior healing. Furthermore, adding dried cherries boosts anthocyanin—anavid anti-inflammatory measure. Ingredients:½ cup dried quinoa½ tsp. vanilla¼ tsp. cinnamon½ cup dried unsweetened cherries1 cup water Directions:Prepare the porridge in a medium saucepan. Add water, dried quinoa,unsweetened cherries, vanilla, and cinnamon to the saucepan and bring them toa simmer. Once the concoction simmers, reduce the heat. Allow it to simmerfor fifteen minutes. All of the water should disappear. Serve the porridge hot fora satisfying, anti-inflammatory breakfast.

Cinnamon Ginger Oatmeal

Serving Size: 1 ½ cupsRecipe Makes: 1 ServingNutritional Breakdown per Serving: 374 calories, 25 grams carbohydrates, 6.9grams fat, 4 grams protein.This oatmeal recipe provides a real omega-3 fatty acid boost, providing youwith half of your daily allotment.Note: oats are gluten free. However, oftentimes oat processing forces wheatcontamination. Be certain to be responsible about your oat consumption. Lookto Bob’s Red Mill, GF harvest, or Cream Hill Estates for non-contaminatedoats. Ingredients:1 cup water½ cup oats¼ cup dried cranberries1 tsp. ground ginger½ tsp. ground cinnamon¼ tsp. ground nutmeg1 tbsp. flaxseed1 tbsp. molasses Directions:Bring the oats, water, dried cranberries, ginger, cinnamon, and nutmeg to a boilin a medium-sized saucepan. When the mixture begins to boil, turn down theheat and allow it to simmer for five minutes. Afterwards, add your flaxseeds.Cover the pan for five minutes and allow the mixture to assimilate. Serve warm.

No-Wheat Morning Granola

Serving Size: ¾ cupRecipe Makes: 6 servingsNutritional Breakdown per Serving: 327 calories, 21 grams carbohydrates, 5.5grams fat, 5 grams protein. Ingredients:3 tbsp. honey3 tbsp. coconut oil1 tsp. vanilla¼ tsp. cinnamon¼ tsp. ginger1 cup buckwheat groats1 cup cooked quinoa½ cup oats½ cup unsweetened cranberries Directions:Begin by preheating your oven to 325 degrees Fahrenheit. Prepare your bakingsheet with light grease. Next, stir together honey, coconut oil, vanilla, cinnamon, and ginger. Set aside.In a larger bowl, stir together your buckwheat groats, quinoa, and oats. Next,add your small bowl to your big bowl and stir. Spread the mixture into a solid layer on the baking sheet. Bake the mixture for45 minutes. Your grains should begin to brown. Afterwards, stir in yourcranberries. Allow the granola to cool prior to storing. Be sure to serve withalmond milk or rice milk!

Spinach Garlic Frittata

Serving Size: 1/6 of panRecipe Makes: 6 servingsNutritional Breakdown per Serving: 200 calories, 4 grams carbohydrates, 12grams protein, 13 grams fat. Ingredients:1 pound sliced mushrooms1 sliced onion1 tbsp. chopped garlic1 pound spinach¼ cup water6 egg whites4 full eggs½ tsp. turmeric½ tsp. kosher salt½ tsp. black pepper Directions:Begin by preheating your oven to 350 degrees Fahrenheit. To the side, sautéyour mushrooms in a large, oven-proof skillet. When they begin to brown, addonion and cook for an additional three minutes. Next, add the garlic and cookfor just thirty seconds. Lastly, toss in your spinach and water. Cover the skilletand cook for two minutes. Your spinach should wilt. Next, remove the coverand cook until the entirety of the water has evaporated. To the side, puree your egg whites, your full eggs, your turmeric, your salt, andyour pepper in a blender. When your above skillet mixture no longer has waterin it, pour the egg mixture over top. Next, place your oven-proof skillet in the oven and bake for thirty minutes. Theeggs should be set in the center. Serve at any temperature for a vibrant,nutrient-rich breakfast.

Gluten-Free Strawberry Crepes

Serving Size: 2 crepesRecipe Makes: 6 servingsNutritional Breakdown per Serving: 221 calories, 23 grams carbohydrates, 9.7grams fat, 2 grams protein. Ingredients:6 cups chopped strawberries2 tbsp. honey4 eggs1 cup almond milk2 tbsp. olive oil1 tsp. vanilla extract1 tbsp. light brown sugar1/8 tsp. salt¾ cup gluten-free flour Directions:In a medium-sized bowl, toss your strawberries, your honey, and your lightbrown sugar together. Allow them to assimilate together at room temperaturefor approximately thirty minutes. Afterwards, whisk together the eggs, almond milk, and vanilla. Stir untilcombined. Next, add the gluten-free flour and the salt. The mixture should becompletely combined.Heat a non-stick skillet over medium-low. Add batter lightly to the bottom of thepan and swirl. When it begins to brown after about 45 seconds, flip the crepe.Cook an additional ten seconds. Repeat for the rest of the batter. After the crepes have been fully cooked, place your strawberries in the crepeand serve. Enjoy the anti-inflammatory vitamin C feast before you.

Anti-Inflammatory Lunch Recipes

Broccoli Avocado Salad

Recipe Makes: 4 servingsNutritional Breakdown per Serving: 177 calories, 15 grams carbohydrates, 15grams fat, 4.6 grams protein. Ingredients:1 lb. broccoli1 avocado2 tbsp. olive oil2 tbsp. squeezed lemon juice1 tbsp. grainy mustard Directions:Begin by trimming and slicing the broccoli into small pieces. Steam the broccoliuntil it’s a bit crunchy. Drain and cool. Next, peel the avocado and slice and dice it into small pieces. Place theavocado in a bowl with the broccoli. To the side, whisk together the olive oil, squeezed lemon juice, and the grainymustard in a small bowl. Toss the broccoli and avocado salad together with the prepared dressing andenjoy this phytonutrient-rich, unsaturated fat feast.

Curry Cauliflower Soup

Recipe Makes: 4-6 servings.Nutritional Breakdown per Serving: 236 calories, 19.8 grams carbohydrates,15.4 grams fat, 6 grams fat. Ingredients:1/3 cup cashews2 tsp. olive oil1 diced onion1 chopped cauliflower1 can coconut milk2 tbsp. curry powder1 tsp. turmeric1 tsp. honey¼ tsp. cinnamonsalt¼ cup cilantro Directions:Begin by grounding the cashews in a blender or a food processor. Next, pour ¾cup of water into the blender and blend for an additional two minutes. Next,mesh the cashew mixture through a strainer. Place the cashew mixture to theside. Next, heat olive oil in a large pot on low. Toss in your diced onions and sautéfor three minutes. Next, add the cauliflower, coconut milk, the prepared cashewmilk, curry powder, turmeric, cumin, honey, cinnamon, and salt. Add water untilit covers the entire mixture. Continue to allow the soup to heat on low. Thesoup should simmer for about ten minutes. Next, blend the soup in a blender. Look for your personal consistency. Garnishthe soup with cilantro and serve hot. Enjoy your vitamin K-rich soup!

Anti-Inflammatory Quinoa Tabbouleh

Recipe Makes: 4-6 servings.Nutritional Breakdown per Serving: 403 calories, 44.6 grams carbohydrates, 23grams fat, 9 grams protein. Ingredients:1 pound beets2 cups quinoa½ cup olive oil¼ cup squeezed lemon juice3 mashed garlic cloves½ tsp. salt1/3 cup chopped parsley¼ cup chopped mint3 chopped scallions2 oz. arugula½ pomegranate worth of seeds¼ cup chopped almonds Directions:Begin by preheating the oven to 350 degrees Fahrenheit. Prepare a bakingsheet by placing an aluminum foil lining over top. Pierce the beets several timeswith a fork and place the beets on the aluminum foil. Bake the beets for forty-five minutes. They should be tender. Next, allow the beets to cool and peel the skin off of them. Remember to utilizepaper towel or gloves; beets easily bleed onto the skin. Next, cut the beets intocubes and set aside. To the side, bring four cups of water to a boil. Pour in the quinoa and lower theheat. Cover the pot and allow the quinoa to simmer for twenty minutes. Allowthe quinoa to cool after it becomes fluffy. Next, pour oil, lemon juice, salt, and garlic into a large serving bowl. Toss in thebeets, quinoa, parsley, mint, scallions, and the arugula. Allow the saladdressing to assimilate over the rest of the tabbouleh. Serve with pomegranateseeds as garnish. Enjoy!

Pacific Tofu Lunch Recipe

Recipe Makes: 4 servings.Nutritional Breakdown per Serving: 245 calories, 36.6 grams carbohydrates,5.2 grams fat, 14.3 grams protein. Ingredients:12 oz. organic tofu cut into slices6 tbsp. low sodium organic soy sauce2 green onions1 garlic clove1 tsp. cornstarch¾ tsp. agar powder¾ cup hot water¼ cup agave syrup1 ½ tsp. vegetarian broth½ tsp. powdered ginger½ tsp. ground mustard powder14 oz. pineapple chunks1 seeded and sliced red pepper Directions:Begin by preheating the oven to 500 degrees Fahrenheit. On the stovetop,brown up the tofu slices in a pan. Next, spread the tofu out in a baking pan in asingle layer. Pour the soy sauce, onion, garlic, cornstarch, and agar powder into a blender.Blend for approximately two minutes. Next, add the hot water, agave syrup,vegetarian broth, ginger, and mustard powder. Continue to blend until themixture is smooth. Afterwards, place the mixture in a saucepan and allow it tocome to a boil. Place the prepared pineapple and the pepper into the pre-boiled mixture. Next,pour the mixture over the tofu. Allow the tofu to bake for fifteen minutes. Serve this cardiovascular-boosting tofu hot or cold. Enjoy!

Autumn Squash and Apple Soup

Recipe Makes: 4 servings.Nutritional Breakdown per Serving: 275 calories, 40 grams carbohydrates, 8grams fat, 17 grams protein. Ingredients:1 large peeled and chopped butternut squash2 quartered onions3 garlic cloves2 peeled and quartered apples2 tbsp. olive oilsalt and chili powder to taste4-5 cups vegetable stock Directions:Begin by preheating the oven to 400 degrees Fahrenheit.Prepare a roasting pan with pre-cut squash, onions, garlic, and apples. Coatthem well with oil. Shake salt and chili powder overtop. Roast the vegetablesand fruit in the oven for forty minutes. Be certain to check on them and stirevery ten minutes. Next, place half of your roasted vegetables into a food processor along withtwo cups of vegetable stock. Purée the mixture until it’s smooth. Repeat withthe remaining broth and vegetables. If the soup is too thick, you can alwaysadd more broth. Afterwards, bring the soup to a slight simmer prior to serving. Enjoy thiscarotene, vitamin-rich lunch dish.

Fennel Strawberry Salad

Recipe Makes: 4 servings.Nutritional Breakdown per Serving: 65 calories, 8 grams carbohydrates, 3grams fat, 2.5 grams protein. Ingredients:4 cups baby arugula1 cup sliced fennel12 sliced strawberries2 tbsp. chopped mint6 tbsp. balsamic vinaigrette¼ cup sliced almonds Directions:Place the baby arugula, sliced fennel, sliced strawberries, and the choppedmint together in a salad bowl. Toss the salad and allow the ingredients to mix.Next, pour on the balsamic vinaigrette and serve with sliced almonds overtop. Enjoy this different take on the springtime salad. Feast in the anti-cancerstrawberry components and the phytonutrient-packed fennel.

Vegetable-Rich Lentil Soup

Recipe Makes: 6 servings.Nutritional Breakdown per Serving: 175 calories, 25 grams carbohydrates, 5grams fat, 8 grams protein. Ingredients:1 lb. lentils1 bay leaf3 sliced carrots2 chopped celery stalks1 chopped onion½ tsp. cumin2 cups crushed tomatoes2 tbsp. olive oilsalt and pepper to taste Directions:Place the lentils in a large pot with water covering it by six inches. Add the bayleaf to the water, as well. Bring the pot to boil and then lower the heat. Allowthe lentils to simmer for 30 minutes until they’re tender. Toss carrots, celery, cumin, and the onion into the lentils. Cook an additionalthirty minutes. Next, add the tomatoes, olive oil, and salt and pepper. Simmer until the lentilsare creamy. Serve the soup warm as a healthy dose of fiber and antioxidantsready to boost you through your day.

Anti-Inflammatory Dinner Recipes

Papaya Salsa and Lemon Baked Halibut

Recipe Makes: 6 servingsNutritional Breakdown per Serving: 322 calories, 24.4 grams carbohydrates,7.1 grams fat, 39.6 grams protein. Papaya Salsa Ingredients:½ cup cilantro1 cup diced papaya¼ cup diced red bell pepper¼ cup diced onion1 minced jalapeno pepper2 tbsp. squeezed lime juice Marinade Ingredients:3 tbsp. squeezed lemon juice1 tbsp. grated lemon zest1 tbsp. olive oil1 tbsp. grated ginger¾ tsp. black pepper½ cup cilantro Further Ingredients:Six 6 oz. halibut steaks3 sliced fennel bulbs2/3 cup water9 black peppercorns Directions:Begin by preparing the salsa. Place the minced cilantro, diced papaya,peppers, onion, jalapeno, and the squeezed lemon juice in a small bowl. Mixand cover. Store in the refrigerator. Next, prepare the marinade. In a medium-sized bowl, pour the lemon juice,lemon zest, oil, ginger, pepper, and cilantro. Allow this mixture to assimilatetogether for about two hours. After the two hours, place the halibut steaks in abaking pan. Pour the marinade over top of the steaks and cover the steaks.Allow the steaks to marinate in the refrigerator for about a half hour.

Preheat the oven to 400 degrees Fahrenheit. To the side, cook the slicedfennel bulbs in 2/3 cup of water over high heat. Cook for just eight minutes.Next, remove the halibut from the refrigerator and bake them in the preheatedoven for just five minutes. Flip, and bake for an additional five minutes. Place alayer of fennel on each serving plate and place the halibut piece on top of thefennel. Drizzle the papaya salsa on top. Enjoy your protein and vitamin-richentrée!

Vegetarian’s Delight Shepherd’s Pie

Recipe Makes: 6 servings.Nutritional Breakdown per Serving: 503 calories, 92 grams carbohydrates, 6grams fat, 22 grams protein. Ingredients:2 peeled and cubed sweet potatoes6 peeled and cubed white potatoes1 tbsp. olive oil1 tbsp. Italian seasoning1 tbsp. Cajun seasoning Filling Ingredients:3 ¼ cups water1 bay leaf1 cup lentils2 tsp. Cajun seasoning1 cup sliced onions2 cloves garlic1 cup sliced shiitake mushrooms½ cup broccoli½ cup red bell pepper1 tbsp. olive oil1 tsp. curry powder1 tsp. salt1 tbsp. cornstarch1 sliced zucchini Directions:Begin by preheating the oven to 350 degrees Fahrenheit.To the side, bring water to boil in a large pot. Plop the chopped sweet potatoesand white potatoes into the boiling water. Allow them to simmer for forty-fiveminutes. Next, strain the potatoes. Keep two cups of the strained water, andpour one of these cups back into the pot with the potatoes. Mash the potatoesin the water. Next, add olive oil, Italian seasoning, and 1 tsp. of the Cajunseasoning. Continue to mash.

Bring three additional cups of water to a boil on the stovetop. Toss in the bayleaf, the lentils, and the rest of the Cajun seasoning. Cook for forty-fiveminutes. Fry the onions, garlic, mushrooms, broccoli, and the bell peppers in olive oil in asaucepan for about four minutes. Next, pour the additional reserved cup ofwater from the potato boil to this vegetable mixture. Toss in the salt and currypowder as well. Pour the entire mixture into the pot with the pre-cooked lentils.Dissolve cornstarch in ¼ cup water. Next, pour this water into the lentilvegetable mixture. The mixture should begin to thicken as it heats over thestovetop for an additional three minutes. Place the pre-sliced zucchini at the bottom of a casserole dish. Spread fourcups of the mashed potatoes overtop the zucchini, and follow this with two cupsof the lentils. Next, add the remaining mashed potatoes for an additional layer.Smooth the layer.Bake the shepherd’s pie for fifty minutes. Allow it to cool prior to serving up thedelicious, fibrous dish.

Soy Tempeh Spicy Stir-Fry

Recipe Makes: 6 servings.Nutritional Breakdown per Serving: 220 calories, 43 grams carbohydrates, 22grams protein, 15 grams fat. Ingredients:1 ½ lbs. sliced soy tempeh Marinade Ingredients:3 tbsp. low sodium organic soy sauce1 ½ tbsp. rice wine1 ½ tbsp. minced shallots1 tsp. avocado oil2 tbsp. olive oil Seasoning Ingredients:2 tbsp. chopped red chili2 tbsp. chopped garlic2 sliced onions1 ½ cup shredded basil leaves Sauce Ingredients:2 tbsp. fish sauce1 ½ tbsp. low sodium organic soy sauce1 tbsp. honey1 ½ tbsp. water Directions:Begin by preparing the marinade in a small bowl: add the soy sauce, rice wine,minced shallots, avocado, and olive oil. Place the tempeh in a large bowl andpour the marinade over top of it. Allow the tempeh to marinate for twentyminutes. Next, heat a skillet with 1 tbsp. olive oil on high in order to sear the tempeh.Place the tempeh on the hot skillet for three minutes on each side. Allow thetempeh to cool immediately after.

Next, utilize the same skillet. Toss in the seasoning ingredients: red chilies,chopped garlic, onions, and the shredded basil leaves. Stir-fry until the onionsbegin to brown. While the onions brown, prepare the sauce to the side in asmall bowl: mix together the fish sauce, soy sauce, honey, and water. Stir.Then add the sauce to the stir-fry. Bring the mixture in the skillet to a boil. Place the seared tempeh in the boiling sauce and baste. Serve the tempehimmediately after to enjoy all the benefits of this cancer-fighting, anti-inflammatory dinner.

Pistachio-Crusted Chicken

Recipe Makes: 2 Servings.Nutritional Breakdown Per Serving: 250 calories, 12 grams carbohydrates, 26grams protein, 13 grams fat. Ingredients:2 boneless chicken cutlets¼ cup rice flour1 beaten egg¼ cup water¼ cup finely chopped pistachios1 tbsp. olive oil Directions:Begin by preheating the oven to 350 degrees Fahrenheit.Prepare the chicken cutlets. Salt them lightly and coat them with rice flour.Crack open the egg into a bowl and add ¼ cup water. Furthermore, add thechopped pistachios to a separate bowl. Coat each floured cutlet with the eggmixture. Next, cover each cutlet with pistachios. Place the pistachio-coated culets in a skillet with a tbsp. of olive oil. Heat thechicken and sauté each side for approximately five minutes. Next, reposition theskillet into the preheated oven and bake the chicken for an additional fifteenminutes. Serve with your choice of vegetables for a balanced, protein-richmeal.

Spicy Tomato Gazpacho

Recipe Makes: 6 servings.Nutritional Breakdown per Serving: 160 calories, 25 grams carbohydrates, 6grams fat, 5 grams protein. Ingredients:5 lbs. chopped heirloom tomatoes1 can diced tomatoes2 diced celery stalks1 chopped chili1 diced bell pepper1 diced onion½ cup diced jicama1 diced cucumber¼ cup chopped Italian parsley1 tbsp. chopped cilantro1/3 cup red wine vinegar2 tbsp. olive oil2 tsp. vegetarian Worcestershire sauce1 ½ tsp. green Tabasco sauce2 tsp. salt2 tsp. coriander1 tsp. cumin½ tsp. cayenne Directions:Place all the listed ingredients into a large bowl with ¼ cup chilled water. Mixthe ingredients to combine well. Place three cups of this mixture into a blenderand blend until smooth. Return the blended mixture to the greater mixture andstir. Cover the gazpacho and chill in the refrigerator. Serve the dish cold.

Smoked Salmon Seaweed Rolls

Recipe Makes: 4 servings.Nutritional Breakdown per Serving: 305 calories, 9 grams carbohydrates, 17grams fat, 30 grams protein. Ingredients:8 sheets nori (seaweed)8 pieces wild smoked salmon1 sliced cucumber1 sliced red bell pepper2 sliced avocados24 mint leaves24 cilantro leaves Wasabi Ingredients:1 cup shelled edamame¼ cup water3 tbsp. olive oil2 tbsp. lime juice1 tbsp. fresh cilantro2 tsp. wasabi powder½ tsp. salt Directions:Begin by preparing the wasabi by placing all the listed ingredients in a foodprocessor and blending it until its smooth. Taste and add more lime juice ifnecessary. Place sheets of nori on a clean workspace. Spread two tablespoons of thewasabi mixture onto each sheet of nori. Next, place 1 piece of salmon, 2 cucumber slices, 2 bell pepper slices, and 2avocado slices in the nori on top of the wasabi mix. Top each nori slice with 3mint leaves and 3 cilantro leaves. Roll up the nori rolls into proper sushi rolls.Afterwards, cut each nori roll into eight pieces and enjoy the protein-rich,antioxidant-stocked salmon roll!

Anti-Inflammatory Diet Dessert Recipes

Ginger Snap Cookies

Recipe Makes: 32 servings.Nutritional Breakdown per Serving: 96 calories, 19 grams carbohydrates, 1.8grams fat, 1.6 grams protein. Ingredients:2/3 cup molasses1/3 cup butter substitute (Spectrum Spread works well)¼ cup apple juice1 tsp. vanilla2 egg whites4 cups rice flour½ cup stevia2 tsp. powdered ginger1 tsp. cinnamon1/3 tsp. powdered cloves¼ tsp. allspice½ tsp. salt1 tsp. baking soda½ tsp. baking powder1/8 tsp. grated orange zest Directions:Begin by preheating the oven to 350 degrees Fahrenheit.To the side in a large bowl, pour the molasses, butter substitute, apple juice,and the vanilla into a large bowl. Mix well. In a separate bowl, add your egg whites and beat them for three minutes. Pourthe egg white mixture into the molasses mixture. Whisk well. In a separate, large bowl, mix the dry ingredients: orange zest, rice flour,stevia, powdered ginger, cinnamon, powdered cloves, allspice, salt, bakingsoda, and baking powder. Add the dry ingredients to the wet ingredients and stir well. The dough shouldbe stiff, firm.

Roll the dough out with a rolling pin and cut out cookies with a cookie-cutter.Place the cookies on a prepared, oiled cooking sheet and bake for abouttwelve minutes. The cookies should be golden brown. Allow them to cool priorto enjoying this anti-inflammatory dessert.

Blueberry Peach Mid-Afternoon Cobbler

Recipe Makes: 10 servings.Nutritional Breakdown per Serving: 240 calories, 42 grams carbohydrates, 6.9grams fat, 3 grams protein. Filling Ingredients:5 peeled and sliced peaches1 cup blueberries¼ cup orange juice½ cup steviapinch of nutmeg2 tsp. cornstarch Biscuit Ingredients:5 tbsp. butter substitute (Spectrum Spread works well)2 cups rice flour1 tbsp. stevia1 tbsp. baking powder½ tsp. salt¾ cup almond milk Directions:Begin by preheating the oven to 400 degrees Fahrenheit.Next, add the filling ingredients: sliced peaches, blueberries, orange juice,stevia, nutmeg, and cornstarch to a saucepan. Bring the ingredients to a boiland then turn down the heat. Allow it to simmer until it thickens. Place the fillingin a saucepan and spread evenly on the bottom. To the side, mix together the butter substitute, rice flour, stevia, salt, andalmond milk. Remember to mix slowly. Knead the dough on a floured surface.Utilize a cookie cutter to form ten biscuits. Place the biscuits overtop the fruitfilling. Bake the cobbler in the oven for twenty minutes. Allow them to cool forten minutes prior to serving. Enjoy this anti-oxidant rich, fortifying dessert.

Almond Pineapple Coconut Milkshake

Recipe Makes: 3 servings.Nutritional Breakdown per Serving: 96 calories, 11 grams carbohydrates, 5grams fat, 2 grams protein. Ingredients:¼ cup almonds1 cup chopped pineapple½ cup crushed ice½ tsp. maple syrup¼ cup coconut milk½ cup pineapple juice Directions:Place the ½ cup almonds in the blender for an initial blend. Next, add the rest ofthe ingredients. Blend everything until the milkshake is smooth. Enjoy themonounsaturated fat and the vitamin E supplied by the almonds.

Choco-Banana Frozen Potassium-Rich Dessert

Recipe Makes: 6 servings.Nutritional Breakdown per Serving: 118 calories, 30 grams carbohydrates, 1gram fat, 1 gram protein. Ingredients:4 bananas2 tbsp. unsweetened cocoa powder1 tsp. vanilla2 tbsp. maple syrup Directions:Peel the bananas and place them in a food processor with the cocoa powder.Next, add the vanilla and the maple syrup. Blend the mixture until it smooth.Next, place the mixture into small, individual cups. Freeze the mixture until it’sjust frozen prior to serving. Enjoy this magnesium and potassium-rich desserton a hot summer day.

Anti-Inflammatory Diet Snack Recipes

Garlic Hummus Snack

Recipe Makes: 8 servings.Nutritional Breakdown per Serving: 150 calories, 21.2 grams carbohydrates,5.7 grams fat, 4.5 grams protein. Ingredients:3 cups chickpeas6 tbsp. lemon juice½ tsp. minced garlic8 tsp. olive oilCelery sticks, carrots or sliced red bell peppers for snack dipping Directions:Begin by placing the garbanzo beans, lemon juice, minced garlic, and the oliveoil in a food processor. Blend on high until you reach desired consistency. Storein an airtight container and serve chilled with your dipping vegetables of choice. Chickpeas are an excellent source of both fiber and protein for a perfectafternoon snack.

Walnut and Eggplant Pâté

Recipe Makes: 8 servings.Nutritional Breakdown per Serving: 99 calories, 6.2 grams carbohydrates, 8grams fat, 2 grams protein. Ingredients:1 eggplant1 cup walnut pieces2 tsp. peeled and chopped ginger root2 cloves mashed garlic1 tbsp. olive oil1/8 tsp. ground allspicesalt and pepper to taste Directions:Begin by preheating the oven to 450 degrees Fahrenheit. Push a fork throughthe eggplant in various places and place the eggplant in the oven for forty-fiveminutes.While you allow the eggplant to bake, place the walnuts in a food processorand grind until the walnuts are fine. Remove the eggplant from the oven. It should be soft. Allow the steam toescape and then scrape the pulp into the food processor. Add the ginger root,the garlic, and the olive oil. Process the mixture until it is smooth. Add the pre-ground walnuts and allspice to the mixture as well. Continue toprocess. When it is finished, season it with salt and pepper and allow it to chillin the refrigerator. It should be firm upon serving.

Green Power-Hour Drink

Recipe Makes: 2 servings.Nutritional Breakdown per Serving: 243 calories, 41.6 grams carbohydrates,5.3 grams fat, 13.7 grams protein. Ingredients:1 ½ cups almond milk1 banana3 large kale leaves5 pitted dates1 tbsp. hemp protein powder Directions:Add the almond milk, banana, kale leaves, pitted dates, and the protein powderto a high-speed blender. Blend the mixture until the drink is smooth. This snacklends a boost at any hour of any day.

Best Brussels Sprouts

Recipe Makes: 2 servings.Nutritional Breakdown per Serving: 182 calories, 21 grams carbohydrates, 6grams fat, 15.5 grams protein. Ingredients:1 lb. Brussels sprouts2 tbsp. olive oil1 diced onion1 tsp. red pepper flakes¼ tsp. nutmegsalt to taste Directions:Slice and dice the pound of Brussels sprouts. Heat olive oil in a skillet onmedium heat and toss in your sliced onions, red pepper flakes, and salt. Sautéand stir. The onion should begin to brown. Next, toss in the sprouts. Continue to sauté until the sprouts become a brightgreen approximately five minutes later. Add the nutmeg. Turn off the heat, andserve hot. This is the true, proper way to eat these nutrient-rich, cancer-fightingvegetables!

ConclusionThe Inflammation Diet lends an understanding of both the exterior and interiorworld and how these worlds affect the body. The exterior environment iscoursing with toxins that alter our physiological make up and cause interiorpathogens to falter and inflame parts of the body. The Inflammation Dietprovides the understanding that our diet can both assist inflammation and wecan beat back against it. We can live longer with a proper intake of nutritivefoods or we can shorten our life span and be miserable with high-sugar,alcohol-rich diets. It is our choice. This book provides an overview of the very real environmental and emotionalsources of inflammation: things from environmental toxins to chronic stress thatalter our interior and metastasize into greater evils: chronic diseases. This bookalso provides a way of working through these exterior sources by following ahealthy, satisfying diet. The nutrients and minerals present in a proper,balanced diet can actually alter our inner physiology. Look to the cookbook as an everyday resource. And remember: we do nothave to live in the depths of interior misery. Our existence should be to livevibrantly on the planet with all the wonderful resources the earth provides.Refute processed foods; refute a stressful environment. Allow the interiorphysiology the break it needs. And reap the rewards.

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