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Inflamation in the Body

Lots of study’s have been released over the last couple years showing the disturbing trend between inflammation in the body and disease and/or chronic illness/conditions.

Here are some anti-inflammatory foods to help keep inflammation down in the body.

Food Group:

Meat, Fish, Poultry:

Anti-inflammatory:

  • chicken, trukey and lamb
  • all legumes, dried peas and lentils.
  • cold water fish: such as salmon, halibut and mackerel

Inflammatory:

  • red meats
  • cold cuts, frank furter, sausage and canned meats
  • eggs

Dairy Products:

Anti-inflammatory:

  • unsweetened, live culture yogurt.
  • milk substitutes such as: rice milks, nut milks and soy beverages

Inflammatory:

  • milk and cheese
  • cream and ice cream
  • non-dairy sweeteners

 

 

Recipe for Spring

Kale Salad with Avocado and Apple

Ingredients:

*1 bunch of kale, thick stems removed and coarsely chopped
*1 ripe avocado, diced
*sea salt and freshly ground pepper
*1 small garlic clove, peeled and minced
*3 tablespoons olive oil

* juice from a quarter lemon
*1 carrot, peeled and sliced into thin half moons
*1 small, green apple, sliced thin
*1 scallion, green part only, thinly sliced
*1 large handful of raw or toasted pine nuts (or toasted almonds)
*1 handful of dulse flakes- optional
*1 handful fresh mint, chopped- optional (parsley or cilantro or all 3 are excellent options)

* 1/3 cup of crumbled goat feta

Directions:

1. Place kale in a large bowl with the avocado. Add salt, garlic, and olive oil. Mix very well, “massaging” the greens for about 3 minutes.
2. Reserve a small handful of the carrot and apple slices for garnish, then gently fold the rest into the kale mixture with the scallion, pine nuts, dulse flakes, and mint. Taste and season with additional sea salt, if necessary (the dulse is salty, so it be careful you don’t add too much).

High Powered Vitality smoothie

Smoothies are a great way to get many essential nutrients in one delicious, easy meal.  This power packed smoothie is full of omega oils, chlorophyl, antioxidants, protein, and much more.  Sure to keep you energized for your morning or afternoon if you have it at lunch!

  • 2 kale leaves,
  • handful of raw spinach
  • 2 stalks celery chopped
  •  1/4 fresh beet chopped
  • 1/3 cup blueberries
  • 1 banana
  • 2 cm of fresh ginger root chopped fine
  • 1 tbsp spirulina or other greens powder
  • 1 heaping tbsp of sesame, almond or any other nut butter
  • options: add half an avocado (extra creamyness and good oils), hemp seeds (extra protein), half a carrot (betta carotene- good for skin and eyes)
  • 1-2 tbsp omega oil
  • 1/2 cup or 1 cup room temperature or warm water depending on how thick you like your smoothie. ( In Chinese Medicine we discourage eating and drinking things that are cold in temperature as this dampens the digestive fire and can decrease your energy).

Blend until smooth and enjoy!

Lentil Fritter Pitas With Red Cabbage Slaw

Ingredients

Directions

  1. In a food processor, puree 1 can of the lentils with the cilantro, parsley, garlic, and cumin until nearly smooth. Transfer to a bowl and mix in the bread crumbs, the remaining can of lentils, ½ teaspoon salt, and ¼ teaspoon black pepper. Form into sixteen ½-inch-thick patties.
  2. In a large bowl, using a wooden spoon, lightly mash the cabbage with the lemon juice, 1 tablespoon of the oil, and ¼ teaspoon each salt and black pepper; set aside. In a small bowl, stir together the yogurt, crushed red pepper, and ¼ cup water.
  3. Heat 1 tablespoon of the remaining oil in a large nonstick skillet over medium-high heat. Working in 2 batches, cook the patties until browned, 3 to 4 minutes per side, adding the remaining tablespoon of oil to the skillet for the second batch.
  4. Dividing evenly, top each pita with the patties, cabbage mixture, yogurt sauce, and the additional cilantro and crushed red pepper.

Lemon-Mint Snap Peas & Lima Beans

LemonMint Snap Peas & Lima Beans

Ingredients

  • 1 small shallot, minced
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 2 tablespoons chopped fresh mint
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 pound sugar snap peas, trimmed
  • 10 ounces frozen baby lima beans, thawed (use canned beans if easier- rinse well first).

Preparation

  1. Whisk shallot, oil, lemon juice, mint, mustard, sugar, salt and pepper in a large bowl.
  2. Bring 2 inches of water to a boil in a medium saucepan fitted with a steamer basket. Steam snap peas and lima beans until the snap peas are tender-crisp and the lima beans are heated through, 5 to 7 minutes. Toss with the vinaigrette.