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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

 

 

Watermelon Salad

Recipe: Watermelon, Arugula, Feta Salad


Original recipe makes 8 cups

  • 3 tablespoons extra-virgin olive oil
  • 2 teaspoons white balsamic vinegar
  • 1/2 teaspoon kosher salt
  • 2 cups arugula
  • 2 cups baby spinach leaves
  • 1 cup thinly sliced red onion
  • 1 cup grape tomatoes, halved
  • 1/2 cup crumbled feta cheese
  • 2 cups bite sized watermelon chunks

 

  1. Whisk the olive oil, white balsamic vinegar, and salt together in a small bowl; set aside.
  2. Combine the arugula, spinach, onions, and tomatoes in a large salad bowl. Drizzle the vinaigrette over the salad mixture; toss to coat. Add the feta cheese and watermelon to serve.

 

Summer Veggies & Goat’s Cheese Pasta

Ingredients

  • Kosher salt
  • 1 large yellow tomato, seeded and diced
  • 1 small yellow squash, finely diced
  • 1/2 cup chopped fresh chives (1 small bunch)
  • Finely grated zest of 1 lemon
  • 3 tablespoons extra-virgin olive oil
  • 4 ounces soft goat cheese, crumbled
  • 12 ounces dried egg fettuccine (use rice pasta for a lighter meal)
  • 4 ounces wax beans (about 2 cups), trimmed and halved lengthwise
  • 1/4 cup grated parmesan cheese

Directions

Bring a large pot of salted water to a boil. Toss the veggies  (tomato, squash, chives,) lemon zest and 2 tablespoons olive oil in a large bowl.

Season with salt. Sprinkle in half of the goat cheese.

Add the pasta to the boiling water and cook as the label directs, adding the wax beans to the pot during the last 3 minutes of cooking.

Reserve 1/4 cup of the cooking water, then drain the pasta and beans and add to the bowl with the veggies.

Drizzle with the reserved cooking water and the remaining 1 tablespoon olive oil and toss until the goat cheese begins to melt.

Add the Parmesan and toss. Divide among bowls and top with the remaining goat cheese.

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!