ANTI-INFLAMMATORY RECIPES

[nesielheum]

Thanks for the recipie annieb.

My mother in law uses applesauce in baking sometimes.

We had an integrated derm tell us that honey was as bad as sugar... I use it daily in my tea otherwise green teas to me taste like hay...she herself uses stevia. I couldn't be bothered personally, I don't think sugars in moderation will kill me lol.

Wonder if raw sugar is any better than white...at least it's not a " white product " as it's tan-ish in color.

Karen

I am not sure if sugar, or sweeteners in general are considered inflamatory, but they are certainly always a topic of interest where diets are concerned. I am also not sure what the hold up is regarding stevia as a food additive as it does not appear to be any better or worse as a sugar substitute from many of the available products on the market today. I was always under the impression that if you fed lab rats enough of anything, bad things would come about. Stevia does not seem to be an exception. Here is some reading material regarding stevia/stevioside and why it is having a hard time being accepted in the US, UK, EU, and by WHO. Also included are a few pro stevia links.
Stevia: Not Ready For Prime Time
Enjoy!
Now, back to the recipes. I am enjoying them all.

[Dulane]

All sugars have their issues. Whether it is from fresh fruit or the white evil in the sugar bowl.

If sugar is not refined, then it is easier on our system. 'Raw' sugar is not raw however...not here in the States. It is white sugar...sometimes larger crystals to make us think we are getting something different...with mollases added or cane sugar syrup...just for color! Now ain't that special?

Stevia is not a sugar. So the studies just say that when a pregnant hamster is intubated with more than a gram (of an extract) a day...there was mortality in some, plus fetal death and deformity. That at 80% what a human would ever ingest.

How would the same hamsters deal with sugar or aspertame at the same level?

Stevia is not a sugar (no calories or cavities)...not dangerous and a wonderful sugar substitute for diabetics and anyone who wants to limit their daily sugar intake. The only reason it hasn't been legalized is that the sugar industry has been successful in keeping that from happening. The proof is in the fine print.

It will eventually be legalized for the benefit of all. It is used extensively in Japan, and in South America it has been used for eons with no known health issues.

http://healing.about.com/cs/uc_direc...evia_jones.htm



Wikipedia has a good write-up about stevia.
http://en.wikipedia.org/wiki/Stevia

[Dulane]

Asian Broccoli and Ginger Salad

Twelve almonds, coarsely chopped
One tablespoon canola oil
One tablespoon soy sauce
Two tablespoons lemon juice
Two tablespoons seasoned rice wine vinegar
Two teaspoons grated fresh ginger root
One teaspoon grated lemon zest
One teaspoon ground pepper
One-half clove garlic, minced
Four cups broccoli florets
Three scallions, thinly sliced

Using steamer basket, steam broccoli over boiling water until just tender, five to seven minutes. Run broccoli under cool water to stop cooking and drain.
Heat medium skillet over medium heat. Add almonds and one-half teaspoon of oil to hot pan. Cook, stirring frequently, until nuts are just toasted, three to four minutes. Add two teaspoons of soy sauce and stir until coated. Remove from heat and cool.
Whisk together juice, vinegar, ginger, zest, pepper, remaining soy sauce, and garlic in medium bowl. Add remaining oil to liquid in a thin stream, whisking briskly.
Add broccoli and scallions to dressing and toss to coat. Sprinkle with toasted nuts.

[Dulane]

Refined sugars, and even fruit juices do not contain the healthy parts of the plant.

As in a banana...which has its share of sugar...the other properties cause for a SLOW blood sugar release (plus vital nutrient absorbtion).

In refined products...without the rest of the pulp or other plant nutrients...the blood sugar release is immediate and causes serious inflammation.

"Perricone describes sugar as one of the most serious causes of inflammation, rapid aging and weight gain. Sugary foods quickly elevate blood sugar, creating an insulin release along with free radicals that oxidize fats. When oxidized, the fats form plaque deposits in our arteries, leading to disease. Thus, a diet high in sweets, pasta, fruit juices, cereals and even rice cakes can actually lead to heart disease. Insulin release also increases stored body fat and release of pro-inflammatory chemicals causing cell damage and accelerated aging."

OMG - not rice cakes!

[ouchyk]

Thanks Tim for the links, I will check it out & also ask my BIL what he uses for a sweetner in his granola, he is now in all of the wholefood stores in nyc! yay!

Karen

[GitOverIt]

I've been using stevia since the 70's.... and I'm still here! there is an aftertaste....not too bad but now.......... NOW has come out with the packets advertising "no aftertaste"....so I bought a box to give it a try...



http://www.nowfoods.com/index.php?ac...l&item_id=3142

and here are some flavors for adding to smoothies, muffins, or wherever you would add vanilla!

http://steviasmart.com/flavorings-flavor-fountain.html



and here are some FAQ's telling about stevia....such as stevia being a member of the lettuce family thank Gawd we don't need a ruling on eating lettuce!!!


http://www.cookingwithstevia.com/stevia_faq.html

[GitOverIt]

Yesterday I ran into Costco for some reading material so did a quick run-thru down the aisles for anything NEW in organics.....and was quite surprised to find all kinds of great products....I had to pass on the frozen salmon packets and organic frozen veggies as we weren't going home right away!
But I did find 3 lbs of raw almonds (to make some flour) free-range organic chicken broth for using as a base in soups, stews, etc! dog chewies without gluten, Paul Newman dressings, organic salad mixes....and some canned wild-caught salmon in single serving size for salads or however you like it!
oh! and I picked up 4 mysteries!

I'll check out a "how to" on making almond flour for those that aren't eating wheat....or just want to try something different!

[GitOverIt]

OK I'm getting so good at making muffins that I made one up all by myself...it was easy to mix...the secret is having all the ingredients......and if you have plans on staying on this diet...it might be worth ordering it or getting your health store to order it for you.....I'm sure all you lucky people that have Wholefoods or Trader Joe's can find the almond and coconut flours!

http://www.tropicaltraditions.com/or...onut_flour.htm

so here is the dandy I made today!!!yum-yum!

RASPBERRY CREAM COCONUT MUFFINS

DRY INGREDIENTS:
1 cup coconut flour
1 cup almond flour
3 teaspoons baking powder
dash of sea salt
6 packets of NOW no aftertaste stevia

WET INGREDIENTS:
1 8 oz. pkg of Philly cream cheese (softened)
1 stick of butter...(no margarine ugh)
dash of strawberry extract or vanilla
4 eggs

whip the wet ingredients in a mixing bowl til fluffy ...

add the dry ingredients that you have mixed together and mix throughly!

after the two have been mixed (you can hand mix the raspberries and nuts) add partially defrosted frozen raspberries (I used Dole unsweetened)
I also added 1/2 cup of walnuts....very good for us (unless you know otherwise)

spoon into a 12 muffin tin with paper muffin for lining or butter the muffin tin!

mine made 15

if watching carb count you can use 2 cups of almond flour instead.....

[Dulane]

The best way to keep those muffins healthy is in moderation.

You need to invite 14 of us to eat these with you.

I'm waiting for the phone to ring....

[Dulane]

INGREDIENTS

4 cups (about 4 ounces) baby spinach
1/4 cup mint leaves
Juice of 1/2 lime
2 teaspoons balsamic vinegar (optional)
1 teaspoon chopped shallot
1/2 teaspoon salt
1 tablespoon extra-virgin olive oil
Freshly ground black pepper, to taste
1/8 cup crumbled feta cheese
1/2 cup fresh blueberries
1/4 cup chooped pecans

1. Place the spinach in a large mixing bowl. Stack the mint leaves and cut them crosswise into thin strips. Toss in with spinach.

2. For the dressing, combine the lime juice, vinegar, shallot, and salt in a small bowl. Whisk in the oil. Season to taste with pepper.

3. Pour the dressing over the greens, tossing to coat lightly. Divide the dressed spinach among 4 salad plates. Sprinkle the blueberries, pecans and feta over the spinach. Serve immediately.

Serves 4.

:yum:

[GitOverIt]

my daughter is on a low carb diet so I'm finding things she can eat....(COCONUT IS TOO HIGH)
these are great to take to work as the travel pretty good...... she also found packets of salmon she eats at work......wild caught no additives! (makes a mom proud)

I've had my share for the day!!!

[GitOverIt]

think you are eating healthy? AOL had an article on what you might think is healthy but isn't!!!!!
here are a couple thoughts on that:

Egg-White Omelettes

No yolks in your omelettes? That's just utterly unnecessary. The yolk contains lutein and zeaxanthin, which are crucial for eye health. Egg yolks are also an important source of phosphatidylcholine, a nutrient that boosts brain health. Worried about your cholesterol levels? Consider this: Half the fat in the yolk isn't even saturated.




Farm-Raised Salmon

You'd think eating penned salmon would be the healthier way to go, but the farm-raised fish are pumped full of antibiotics and are lower in nutritional value than their wild relatives. In addition, wild salmon get their red color from an antioxidant in their natural food source, krill. Farmed salmon get their color from dye.



Granola Bars

Most granola bars are simply candy bars in disguise, with very little fiber, lots of processed carbs, and a ton of sugar. You're better off making your own healthier version from raw oats, chopped almonds, coconut flakes, raisins and a dollop of raw organic honey. (or stevia or agave syrup)



Frozen Yogurt

The only thing fro-yo has in common with real yogurt (the plain, non-frozen kind) is that they're both white. The frozen stuff doesn't have live cultures, which help maintain digestive health and the nonfat varieties are a mix of chemicals and artificial sweeteners. You're better off with a serving of organic ice cream.



Canola Oil

Along with olive oil, canola oil seems like a healthy standout. But conventional canola oil goes through a caustic refining process that creates some trans fats. Unless it's cold-pressed and organic, stay away.



Apple Juice

It's sweet, refreshing and a favorite among kids. But most apple juice is nothing more than sugar water with apple flavoring. One cup of apple juice has no fiber, 117 calories and 27 grams of sugar. And most people consume way more than a cup at a time. Stick to fiber-rich apples and skip the juice.

[GitOverIt]

tonights menu:


salad
roast chicken (Amish raised ...no pesticides or antibiotics)
mashed potatos for "them"
mashed parsnips for me...yum!
buttered peas (plain and simple)
hot rolls for them (a very real treat as I don't allow them except for holidays! hey! I'm the cook...don't like it ....? move out! )
cantalope for dessert.....
go watch a movie from netflix!

after dinner I take the leftovers, and the chicken carcass put in my slow cooker with water covering to the top of bones...sometimes I add a whole onion....and cook all night...
in the morning I strain and freeze for soups etc!

[GitOverIt]

I'm posting Guri's recipe, from another thread, on here for a recipe that sounds delicious
try it and let us know...

Yummy Pasta Salad

[Gluten Free; uses left-overs]

Ingredients:
Sweet Potatoe or Rice vermiccelli [I used the Sweet Pot. Taste/texture similar to the rice noodles.]
Cabbage
celery
other vegetables if you choose
sesame oil
cooked/leftover chicken or fish,
or marinated tofu* [directions for marinating tofu below].
Capers

Method: Put uncooked noodles in bowl.
Boil water, and cover noodles w boiled water and let sit for 10 minutes.
While it sits, thinly slice cabbage into shreds, same for celery, carrots, summer squash, sweet potato, other veggies would work too.

When pasta is ready, drain.

Optional & suggested: this is easier to eat if pasta is in smaller piece. It cuts more easily after cooking. Take your kitchen shears, and cut pasta in pot, rotate pot, cut in other direction, about 10 cuts or so per direction gets pasta to about 2 inch lengths.

Lightly salt the pasta [for some reason, with rice/sweet pot pasta, I think it tastes better salted after cooking.]


Add Sesame oil to still warm pasta, mix. Cut capers--the larger are more flavorful-- over the pasta, so any juice drips into pasta adding to the rich flavor, and add capers. Then add veggies, chicken or fish or marinated tofu.

Enjoy!!!

*To Marinate Tofu: Drain liquid from Tofu. Press tofu. This can be done by having a brick wrapped in Aluminum foil.
Put weight, ie, wrapped brick/heavy can [ for example of tomatoes. A use for the canned tomatoes some of us have on a shelf!] on tofu, let drain as long as works for you.
Once drained, tofu quickly accepts new flavor, doesn't need long marinade. Simply sprinkling with [wheat free if necessary] soy sauce and adding some ginger gives a luscious flavor.

[GitOverIt]

Sometimes I get a sweet tooth so went to google to check out some healthy sugar free stuff....
this one sounded good.....



"Sugared" Nuts

Use a granulated sweetener for this method, such as Rapadura or Sucanat evaporated cane juice, date sugar. This is very easy.
Not sure about these sugars...google them for your selves...I'm going to try xylitol!

Put equal amounts butter and sweetener in a skillet, and melt them together over medium heat. Stir constantly with a wooden spoon.
Add enough nuts so that all the butter/sweetener mixture coats the nuts (use about 2-3 tablespoons each of butter and sweetener for about 1 cup nuts)

Continue to cook for a few minutes, again stirring constantly.
Turn out on a plate and let them cool. Be sure to let them cool before touching them as the sweetener and butter are VERY HOT.
Run water into the pan immediately and let it soak before washing.

[Ihurt]

Here are a couple I use...the first is a chicken broth recipe that can be used for many things....soups, stews, cooking veggies in..... etc

CHICKEN BROTH

I take the leftover chicken carcass from dinner and break up the bones, add leftover meats and put in my crockpot, fill with water to cover bones, add onion and any herbs you like or cook plain....a bit of salt will bring out the juices into the water...I set on low and cook overnight!
Then pour the juice into a bowl using a strainer....I usually freeze in 1 large and several smaller batches......

SALMON RECIPE

SALMON STEAKS OR FILLETS: easy recipes

either a Geo. Foreman grill or oven baked:

I grill ours on GF grill half way through I add the seasonings so they don't burn
there are all kinds to use I like Old Bay because it is a nice mix of seasonings and doesn't have sugar...I also add onion powder and garlic powder!
Easy recipe! make sure you get wild caught as farm raised does not have the nutrients we are looking for...!

for the oven baked I use the same seasonings and bake...takes a little longer! I also put sliced lemons on the last half of baking.......

I do this with the Salmon already and with Flounder! My husb recently was diagnosed with what we thought was a third bout of diverticulitis and his diet hasd to change drastically, so I started cooking more fish. he's not a fan of Salmon, BUT I AM! I agree about the old bay...it's awesome, and the fish is soooo good for us.

[GitOverIt]

Elaine I have read that slippery elm is very healing and soothing for diverticulitis....found this....

Slippery elm (Ulmus rubra). Dr. Weil suggests using slippery elm bark powder to treat diverticulitis. The fibrous bark contains large quantities of a gentle laxative that soothes the digestive tract while keeping things moving.

The Food and Drug Administration has declared slippery elm to be a safe and effective digestive soother. Prepare it like oatmeal, adding hot milk or water to the powdered bark to make a cereal.

http://64.233.169.104/search?q=cache...gl=us&ie=UTF-8

as for salmon! my family adjusted to my fixing it...they, 2 out of 3, prefer steak....but I'm the cook!

I use to mix up salmon, eggs, onions for salmon patties til I found salmon patties(wild caught) at Costco...they are good!

another thing I do is take red eye salmon (it is always wild caught) boil about 8 eggs and make salmon salad with onions, grated hardboiled eggs and salmon! I guess you know what he can eat and what to avoid...don't know about onions but onion powder will work I make the same thing with tuna but less often because of mercury

[LoriASoCal]

I'm always looking for low calorie- high nutrition foods especially treats. I tend to eat six small meals a day. Anyhoo... these are some I've been eating lately.

Nori- my seaweed has to be very very crisp... I'm a huge snob about this. Here is the brand I buy: Shirakiku Brand Teriyaki Nori in the .8 oz container. It equals about 80 potato chip sized pieces- total calories 80 for the whole jar, I usually only eat half the jar in a sitting- I eat these like potatoe chips. In one sitting I can eat 40 calories and get 4 grams of fiber, 4 grams of protein. 25% of my vitamin A and C and 10% of my Iron. But it's more about what I don't get- saturated fat and unwanted carbs, 0 fat and only 4 carbs. And I like it!!!
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New version of one of my old favorites

chocolate banana smoothie made with almond milk

1/2 cup almond milk unsweetened (25 calories, 15 from unsaturated fat with high E)
1/2 banana (80 calories- we know how good these are for us)
scant teaspoon cocoa powder (it's good without the cocoa powder but I like chocolate and I'm convinced it is good for me)
4-5 ice cubes
1/4 packet stevia * it really isn't needed but since this is my special treat or dessert

whir in blender and enjoy
130 calories (tops) of high nutrition chock full of fiber and really good fats in the form of vitamin e.
This is how I choose to spend my sugar and fat calories.
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popcorn- I love popcorn and now that they have the 100 calorie bags in natural it's just the right amount for me for a snack. It's one of the few prepackaged snacks that is good for you, imho and lives up to being a filling 100 calories.
It's so high in fiber too- which is a very good thing.
If I'm going to eat carbs, I like them to be high in fiber
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btw: I love reading the recipes and ideas. I wish people would post to this one more often
I don't drink juices- at most I use it in small splashes to flavor water. But I'm a big fan of fruit.
My favorite this week is apples or is it kiwi? can't make up my mind.

I agree with Dulane...and Dr. Perricone...I don't think drinking fruit juice is good for a person. I'm talking about premium juices not the junk they try to sell as juice. Even a good quality all juice- juice just has way too much sugar without the healthful benefits of the rest of the fruit such as fiber...lol

Can you tell I like fiber? I like it so much sometimes I sprinkle a little fiber on my fiber.
************************************************** **************

[GitOverIt]

I found a treat but...for me it would have to be a once-in-a-while treat!!!
Hot Chocolate!!!

unfortunately it has to be purchased online as I don't know where else it might be sold!

here is the site

http://www.wildernessfamilynaturals...._chocolate.htm



and here is the site for the pseudo-milk (coconut cream)


http://www.wildernessfamilynaturals....onut_cream.htm



it's out of stock (it's a big seller) but will be back soon!

for those interested in the benefits of coconut oil and products here is some info:


http://www.regaininghealthnaturally....oconutinfo.htm

[joyousmom]

I baked Sally's "breakfast muffins" recipe today and it tasted great!! I substituted a few ingredients (such as earthbalance instead of butter and spelt flour instead of almond flour). Anyway I just wanted to say thanks for sharing it. I would love to make something like carrot muffins, although I'm not sure how to differ the recipe. Any ideas?
PS: I'm also scared of eating too many at one sitting (since I'm still following the Pagano diet) how many do you think is okay to eat at one sitting?

[GitOverIt]

I just happen to have Pagano's cookbook in front of me and I looked up muffins but all I found was "Aunt tina's Honey Carrot Cake" You could make muffins from this recipe....I would alter the ingredients myself to either spelt flour or a combo of rice, almond or coconut flours....

Ingredients:
2 cups of flour (they call for unbleached all-purpose)
1 teasp. baking powder
1 teasp. baking soda
1 teasp. salt (I use sea salt)
1 teasp. cinnamon
1 large egg
2 large egg whites
3/4 c. of oil (they call for canola...(I would use coconut oil)
1 cup honey ( or stevia, xylitol, or agave to taste)
2 1/2 cups grated carrots
1/4 cup raisins
1/4 cup of walnuts (they call for almonds, sliced and toasted)

directions

]1. preheat oven to 350
]2. combine flour, baking powder, baking soda, salt and cinnamon in a large bowl
]3. in another bowl whisk egg, egg whites, oil and sweets until blended!
]4. stir flour mix into egg mix until well blended.
]5. using a spatula fold in carrots and raisins and nuts....pour into muffin tins.
]6. if it is a cake it would take 50 mins but individual mini cakes only take like 20 to 30 miins I'm guessing...use the toothpick trick.....I cool mine then freeze them for breakfast or mid afternoon snack....always good with a cup of tea!

let me know if you try them....I was on a muffin kick for a while...need to do some more...I'm down to my last 5 or 6....I'm thinking coconut and pineapple.......yum!

[joyousmom]

let me know if you try them....I was on a muffin kick for a while...need to do some more...I'm down to my last 5 or 6....I'm thinking coconut and pineapple.......yum!

Will do Sally. Thanks! How many muffins (in general) do you eat at one sitting?

[GitOverIt]

I use to eat two (medium size) not those huge big ones I've seen at the stores! but since I started taking coconut oil my stomach gets full faster....
tonight I fixed two tacos and only ate half of each....got full!
by the way I bought organic spelt tortillos and they were good!!! I heated them on a griddle with a little coconut oil....
ok that leads into my next recipe.....
one of the gals on another forum (coconut forum) gave this recipe she and her new hubby found while on their honeymoon in Costa Rico....I made it tonight to go with our tacos.... it was yummy....My DD was over for dinner and loved it....I'm supposed to send her the recipe....

My new trial of the day - Gallo Pinto (beans & rice Costa Rican style). YUM.

Sauteed 3 rice cooker cups (probably 1-1/2 to 2 measuring cups) of dry white rice with 2T VCO and roughly 1T of dried onion. Cooked up with appropriate liquid for the amount of rice -- a mix of chicken stock, beer, and lime juice (I'll cut back on the lime juice next time). Added chopped cilantro to the rice during the cooking.

After the rice was done, I mixed in 2 cans of rinsed black beans and a couple T of Lizano salsa (a Central American staple, could be omitted with no problem). Who knew that something so simple could taste SO GOOD? DH was excited about it; we've been talking about figuring out how to make Gallo Pinto ever since we came back from our honeymoon in CR in December. I swear, I could live on this stuff + fresh fruit!

I used a blend of organic rice styles...(probably 4 or 5) all in one package...
I also used fresh lime (1/2) but I think a whole one would be better.....
the T of Lizano salsa I left out since I had no idea what it was, and we have a very large selelction of Mexican foods! so I added some salsa! not much!
I made 1/2 the recipe and it fed five of us plus a little left over....it is a very good vegetarian recipe! sometimes I get tired of meat....

[joyousmom]

They were fantastic Sally!! Thanks so much. I changed the recipe slightly and my family (& myself) loved them. Just incase anyone wants to know the changes- here they are:
I used 2 teaspoons of baking pwd (no baking soda)
I used 2 eggs (no whites)
I used 1/2 cup earthbalance melted
I used 1/2 cup of agave (not 1 cup, I don't like them too sweet)
I also sprinkled the almonds slices on top of the muffins before baking, this allowed them to get roasted too.

Today I plan to bake another batch of both carrot and your jelly filled "break-fast muffins!"
I'm afraid I'm eating too many at one sitting. Is 3 or 4 too many? Please tell me how many are allowed on our diets?
Thanks

[GitOverIt]

well....................what we are going for on these anti-inflammatory eating plans are healthy eating!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! not so much dieting to get slim!
However many lose weight when adopting a higher vegie and fruit diet.....
So if you are wanting to lose weight? and if the muffins are medium size I would say one! (1)

But that is hard to do when you make them so tasty....

all I have to do is look at fattening food and it's like I'm a magnet!