The Complete Anti-Inflammatory Diet for Beginners (eBook)

A Stress -Free Meal Plan With Simple Recipes to Heal the Immune System-Buy Now!

Anna Johnson (Autor)

eBook Download: EPUB

2018 | 1. Auflage
362 Seiten
Publishdrive (Verlag)
978-0-00-008961-8 (ISBN)

Infos

Are you willing to dramatically and permanently free yourself from inflammation?

Well if you are, this is a book for you.

In 'The Complete Anti-Inflammatory Diet for Beginners: A Stress -Free Meal Plan With Simple Recipes to Heal the Immune System' you'll not only learn How Inflammation Helps and Harms but also the Principles of Anti-Inflammatory Diet;

- List of inflammation-fighting foods suitable for you;

- Foods you should avoid;

- Foods that will Enhance Your Immune System;

- Foods that Worsen Your Inflammation;

- Anti-Inflammatory Diet Guidelines for your day to day recipes;

And Much, Much More!

Well, you are going to love The Complete Anti-Inflammatory Diet for Beginners.

The recipes in this book will give your body the breakthrough it needs to eliminate pain and inflammation; thus dramatically increase your wellness.

Your immune system will be strengthened and give you life better longevity by fighting disease, allergies, arthritis and more.

So, stop living in pain and get the best book available on Anti-Inflammatory Diet.

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Textauszug

Day One

Breakfast

Serve: 1

Ingredients

Berries and Overnight Oats

1 cooked beet

1 cup Love Grown Super Oats Chia

1½ cup unsweetened vanilla almond milk

¼ cup cranberries (whole or dried)

1 teaspoon warm coconut oil

Dash of cinnamon

1 teaspoon pure maple syrup

Directions

Pulse bet and cranberries in a food processor. Put all the ingredients in a bowl and place in the refrigerator overnight.

In the morning, serve yourself an excellent breakfast.

Per Serving:  Calories: 249  | Fat: 5g | Protein: 4g |  Carbs: 10g | Fiber: 5g |

Snack

Tahini & Beet Puree

Serve: 1

Prep time:

Cook time:

Ingredients

1 tablespoon fresh lemon juice

1 garlic clove, shredded or crushed

1 pound beets, scrubbed, green tops trimmed

1/3 cup tahini

1 teaspoon coarse salt

Finely sliced fresh mint or dill

2 tablespoon dukka

Directions

If your beets are big, firstly peel them using a vegetable peeler and then chop into large chunks but if they are medium or small size, just leave or you can cut them into the half. Put the beets in a steaming basket place on boiling water and steam, covered until tender, 20 to 35 minutes; based on their size.

Take the steamer from the saucepan; allow it to cool. As it cools sufficiently to touch, if unpeeled remove the skins; trim the stem and the blossom edges. Dice the beets into 1-inch pieces.

Put tahini, garlic, lemon juice, beets and salt in a food processor; pulse until smooth and creamy, scraping down the sides at every 30 seconds. It may take about 2 minutes or more so that the mixture can be smoother and creamy.

Taste and add more salt or lemon juice, if required. Scrape the mixture into a bowl, cover, and chill until ready to serve.

Shower with dill or mint or dukka before serving

Per serving: Calories: 113 | Fat: 7g | Fiber: 3g | Carbs: 3.5g | Protein: 5g |

Lunch

Lettuce Tacos with Chipotle Chicken

Serve: 1

Prep time: 20mins

Cook time: 30mins

Ingredients

½ teaspoon cumin

Fresh coriander leaves

Lettuce leaves

1 red onion finely diced

1 400g tin tomatoes (Whole or sliced)

Little olive oil

400g skinless chicken breast, chop into moderately thin strips.

1 tablespoon finely sliced chipotle in adobo sauce or replace with thinly cut pickled jalapeno chili and a pinch of dried chili flakes.

Pinch brown sugar

Pinch pepper

Pinch salt

Pickled jalapeno chilies, sliced

Avocado slices

Fresh tomatoes slices

Onion slices

Lime wedges

Directions

Cook olive oil in a non-stick pan; swiftly fry the chicken until turn golden. Keep aside.

Add another olive to the same pan and fry the onion until softened.

Add tomatoes, cumin, chipotle, and sugar; simmer for 15 to 25 minutes; until the tomato sauce begins to thicken at the edges.

Bring the chicken into the sauce; allow to sauté for 5 minutes. Put together all the ingredients for a taco in a separate bowl and serve to each person can make his or her own. You can drizzle the chicken with additional lime juice as this makes it more delicious and sweet-smelling.

Per serving: Calories: 361.8 | Fat: 16.2g | Fiber: 1.7g | Carbs: 28.7g | Protein: 27.3g |

Snack

Quinoa – Coconut- Cacoa Bar

Serves:

Prep time:

Cook time:

Ingredients

8 tablespoon extra virgin coconut oil

4 heaped tablespoon Cacao powder

2 teaspoon honey

Pinch of salt

¼ cup cranberries

¼ cup pistachio

1 cup puffed quinoa

Directions

Thaw together honey, raw cacao powder, coconut oil, and salt. Stir in quinoa, pistachio, and cranberries. Empty into a lined loaf pan and refrigerate until set. Slice into bars and serve.

Per serving: Calories: 214 | Fat: 11g | Carbs: 26g | Fiber:  4g | Protein: 8g |

Dinner

Serve: 2

Prep time: 15mins

Cook time: 45mins

Smokey Chicken with Avocado sauce

2 tablespoons avocado oil

16 ounces chicken

½ teaspoon sea salt

1 teaspoon onion powder

1 teaspoon smoked Paprika

1 avocado sliced

14 ounces boneless chicken breast

¼ cup sliced red onion

¼ Greek yogurt

2 tablespoons diced cilantro

1 tablespoon lime juice

1 jalapeno chopped

Zucchini (for serving with zoodles)

Directions

Combine onion powder, oil, smoked paprika and salt in a small bowl. Put the chicken in a Ziploc bag and empty the mixture on it. Allow simmering 30 minutes. In the meantime, prepare the avocado sauce by combining Greek yogurt, avocado, red onion, jalapeno, cilantro, and lime juice in a blender. Pulse until smooth. Chill in a freezer until ready to serve. Preheat grill pan to a medium heat. Remove the chicken from the Ziploc bag and place inside the grill pan. Bake about 8 minutes on each side or until bake all through. Serve by placing the chicken in a serving bowl and top with avocado sauce.

Per serving: Calories: 388 | Fat: 25g | Carbs: 6g | Fiber: 3g | Protein: 33g |

Day Two

Breakfast

Golden –Turmeric Milk–Chia Seed Pudding

Serve:

Prep time:

Cook time

Ingredients

½ teaspoon turmeric powder

2 cups coconut milk

½ cinnamon powder

4 tablespoons Chia seeds

1 tablespoon maple syrup

Directions

Add coconut milk, cinnamon powder, turmeric powder and maple syrup in a saucepan. Rapidly bring them to boil; simmer for 2 minutes. Strain into a bowl; add chia seeds. Blend very well. Empty into 2 different jars and freeze overnight. Top with fruits if you desired. Serve cold in the morning for your breakfast.

Per serving: Calories: 290 | Fat: 26g | Fiber: 3.6g | Carbs: 7.7g | Protein: 5g |

Snack

Lunch

Broccoli, Ginger & Turmeric Soup

Serves: 1

Prep time: 20mins

Cook time: 3hours

Ingredients

4 cups leeks sliced

2 tablespoon butter

6 cups stock

1 tablespoon sesame oil

Black pepper pinch

1 teaspoon ground turmeric

1 teaspoon salt

2 tablespoon ginger, diced

8 cups broccoli florets approximately 2 heads

Directions

Melt the butter in a large pan over a medium heat. Add the leeks and sauté; stirring intermittently about 8 minutes or until the leeks are completely cooked.  Move the leeks to a 5-quart slow cooker with stock, ginger, sesame oil, salt, turmeric, and broccoli. Place a lid on it, bake on low for 3 to 4 hours, until broccoli is soft.

Use a blender to process, until the puree is smooth and creamy. Serve with yogurt and large chunks of whole bread.

Note: Don’t heat on high; avoid overcooking to prevent bitterness.

Best served with sour cream or yogurt.

Per serving: Calories:  126 | Fat:  7g| Carbs: 11g| Fiber: 5g| Protein: 7g|

Snack

Curried Red Bean Dip with Veggies

Serves: 1

Prep time:

Cook time

:

Ingredients

2 carrots, rinsed and roughly sliced

1 cup dry red lentils

Other ingredients:

2 teaspoon honey (optional)

½ pure coconut oil

A pinch of cayenne or hot pepper

1 teaspoon ground mustard seed

1 teaspoon ground cardamom

1 teaspoon ground cumin

1½ teaspoon ground turmeric

1½ inches ginger root, finely diced

1 teaspoon unrefined salt

1 tablespoon raw unfiltered apple cider vinegar

1 tablespoon lemon juice

1 large garlic clove, crushed

170 g pure coconut butter

Directions

Soak the lentils in 3 cups filtered water overnight or up to 24 hours in a heavy bottomed-medium-size saucepan.  Rinse and drain in a colander. Put the drained lentils and roughly diced carrots into the saucepan and cover with filtered water. Bring to boil with no salt, reduce heat to very low to simmer until they become very tender. Be watchful to avoid boil over or burn at the bottom. Normally, 30 to 45 minutes on low should be alright. Strain all the liquid out. Allow them to be in the colander over a bowl so that the liquid can flow off. This is necessary to prevent you from having runny dill. In a medium food processor, combine the warm lentil-carrot mixture and the rest ingredients; process thoroughly until creamy and smooth. Taste the dip; fine-tuned the seasoning to match your like by adding more garlic, vinegar, salt. Note that dip can contain enough seasoning than you can think of; you have on hand a healthy snack. Keep in a refrigerator to thicken the texture if you want. It can be equally enjoyed at room temperature too. Remove from the freezer for 3 hours to warm up a little before serving.  Enjoy with chopped veggies.

Per serving: Calories: 160 | Fat:  7.1g|Carbs:  24.2g| Fiber:  10.4g| Protein:  7.0g|

Dinner

Pad Thai

Serves: 4

Prep time: 5mins

Cook time: 40 mins

Ingredients

1 lime, chop into wedges

Fresh red chile, slice into strips (if desired)

¼ cup fresh cilantro leaves

¼ cup peanuts, diced

2 green onions, chopped

2 cups bean sprouts, divided

4 ounces boneless chicken

4 ounces shrimp, peeled & deveined, chopped...

Produkt-Details

• Erscheint lt. Verlag: 21.7.2018
• Sprache: englisch
• Themenwelt: Sachbuch/Ratgeber ► Essen / Trinken
• ISBN-10: 0-00-008961-3 / 0000089613
• ISBN-13: 978-0-00-008961-8 / 9780000089618