The Anti-Inflammatory Complete Cookbook: Over 100 Delicious Recipes to Reduce Inflammation, Be Healthy and Feel Amazing
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About this ebook
Making the decision to change your diet for the better is a big step and one you should be applauded for making. It is also the easiest step, however, as making a true lifestyle change requires commitment and dedication to ensure your new actions stick around long enough to become habits.
Armed with this book, you will have the tools you need to help make this possible, and start to really integrate these delicious anti-inflammatory diet recipes and meal plans into your life.
This Anti-Inflammatory complete cookbook offers breakfast ideas, poultry, seafood, beef, and vegetarian selections. Enjoy your favorite veggies, side dishes, and rice dishes. See for yourself with a peek at what is ahead for you with these exceptional recipes:
Veggie Egg Muffins Vanilla Cakes
Apple–Rhubarb Popsicles
Avocado Hummus
Brown Rice Pilaf
Autumn Roasted Green Beans
Chicken Korma
Salmon with Roasted Cauliflower
Yellow Fin Tuna with Poke
These delicious treats are only a few of the many recipes you will experience in this wonderful Anti-Inflammatory Cookbook. The key to success is taking action. Take the step to improve your health and your life, and scroll up and click the Buy Now button, and start your new life today!
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The Anti-Inflammatory Complete Cookbook - Felicia Renolds
Felicia Renolds
© Copyright 2019 by Felicia Renolds - All rights reserved.
This eBook is provided with the sole purpose of providing relevant information on a specific topic for which every reasonable effort has been made to ensure that it is both accurate and reasonable. Nevertheless, by purchasing this eBook you consent to the fact that the author, as well as the publisher, are in no way experts on the topics contained herein, regardless of any claims as such that may be made within. As such, any suggestions or recommendations that are made within are done so purely for entertainment value. It is recommended that you always consult a professional prior to undertaking any of the advice or techniques discussed within.
This is a legally binding declaration that is considered both valid and fair by both the Committee of Publishers Association and the American Bar Association and should be considered as legally binding within the United States.
The reproduction, transmission, and duplication of any of the content found herein, including any specific or extended information will be done as an illegal act regardless of the end form the information ultimately takes. This includes copied versions of the work physical, digital, and audio unless an expressed consent of the Publisher is provided beforehand. Any additional rights reserved.
Furthermore, the information that can be found within the pages described forthwith shall be considered both accurate and truthful when it comes to the recounting of facts. As such, any use, correct or incorrect, of the provided information will render the Publisher free of responsibility as to the actions taken outside of their direct purview. Regardless, there are zero scenarios where the original author or the Publisher can be deemed liable in any fashion for any damages or hardships that may result from any of the information discussed herein.
Additionally, the information in the following pages is intended only for informational purposes and should thus be thought of as universal. As befitting its nature, it is presented without assurance regarding its prolonged validity or interim quality. Trademarks that are mentioned are done without written consent and can in no way be considered an endorsement from the trademark holder.
Table of Contents
Introduction 9
Chapter 1: Anti-Inflammatory Diet Rundown 10
What to Do About It 10
What to Eat and What to Avoid 12
Chapter 2: Breakfast Recipes 14
Anti-Inflammatory Blueberry Smoothie 14
Cherry Coconut Porridge 15
Goat Cheese/Zucchini Frittata 16
Tomato Frittata 17
Simple Chia Pudding 18
Veggie Egg Muffins 19
Sweet Potato Breakfast Burrito 20
Porridge 21
Carrot Muffins 22
Berry Smoothie Bowl 23
Omelet with Mushrooms 24
Spinach Frittata with Bacon 25
Smoked Salmon Sammie on Pumpkin Bread 26
Scrambled Eggs with Avocado and Bacon 28
Ham Omelet with Green Bell Peppers 29
Egg Scramble 30
Grecian Breakfast Sandwich 31
Tabbouleh 32
Veggie Cakes 33
Cherry Coconut Porridge 34
Ginger, Apple Rhubarb Muffins 35
Chapter 3: Vegetarian Recipes 36
Hearts of Palm Black Bean Salad 36
No-Noodle Lasagna 37
Root Vegetable Casserole 38
Enchiladas 39
Black Bean and Red Pepper Quinoa Salad 41
Asparagus and Farro Salad 42
Black Bean Stew 44
Lentil Chili and Cornbread 45
Garbanzo Bean Soup 46
Herbed Balsamic Lentils with Polenta 47
Curried Lentils and Rice 48
Japanese Red Bean Soup with Spinach Recipe 49
Sweet Potato Burgers 50
Quesadilla and Avocado Salsa 52
Poached Egg and Curry Potatoes 53
Chapter 4: Seafood Recipes 54
Fish Sandwich 54
Sardine Casserole 55
Mexican Salad with Mahi-Mahi 56
Flounder with Capers, Olives, and Tomatoes 57
Artichokes with Baked Cod 58
Salmon Ceviche 59
Tuna Salad 60
Avocado and Tuna Lettuce Wrap 61
Tuna Panini 62
Sweet Potatoes, Tuna, and Capers 63
Yellow Fin Tuna with Poke 64
Cheesy Tuna Casserole 65
Caper Salad with a Mediterranean Twist 66
Fish Soup 67
Fish Cakes 68
Cod with Roasted String Beans 69
Shrimp and Chicken Jambalaya 70
Halibut with Mango and Ginger Salsa 71
Salmon with Roasted Cauliflower 72
Crab Salad Cakes 73
Salmon with Kale 74
Coconut Amino Infused Salmon 75
Orange Roughy Fillet 76
Baked Shrimp 77
Chapter 5: Poultry Recipes 78
Chicken Cacciatore with Spaghetti Squash 78
Celery Fries and Chicken 79
Chicken Thighs with Turmeric and Cumin 80
Chicken Cheese Steak 81
Chicken Korma 82
Teriyaki Chicken 83
Lemon Chicken 84
Zucchini with Feta and Chicken 85
Off the Cobb Salad 86
Chicken Casserole 87
BLT Chicken Salad 88
California Grilled Chicken Avocado-Mango Salad 89
Chicken Curry 90
Spaghetti Squash Chicken Alfredo 91
Low-Carb Pizza 92
Chapter 6: Beef Recipes 93
Fajita and Poblano Kabobs 93
Steak Salad 94
Orange Beef Stew 95
Beef and Shirataki Noodles 96
Shepherd’s Pie 97
Cabbage Roll ‘Unstuffed’ Soup 98
Greek Meatballs with Tomato Sauce 99
Bunless Burger 100
Stir Fry with Cabbage 101
Ground Beef, Veggies, and Noodles 102
Chili 103
Quarter Pound Burger 104
Brussel Sprouts and Hamburger 105
Beef Casserole 106
Low-Carb Meatballs 107
Instant Pot Steak 108
Maple Brisket 109
Rosemary Veal 110
Beef Tenderloin with Couscous 112
Beef Tenderloin with Pesto and Asparagus 113
Chapter 7: Vegan Recipes 114
Zoodles 114
Biryani 115
Greek Mixed Roasted Vegetables 116
Autumn Roasted Green Beans 117
Roasted Summer Squash 118
Savory Baked Acorn Squash 119
Roasted Brussels Sprouts 120
Roasted Rosemary Potatoes 121
Sweet Potato Wedges 122
Best Lentil Curry 123
Chana Masala 124
Zucchini Noodle Pasta with Avocado Pesto 125
Thai Soup 126
Vegan Lasagna 127
Caprese Zoodles 128
Burrito Zoodles 129
Red Pepper Zoodles 130
Zoodles Marinara 131
Zoodle Japchae 132
Chapter 8: Snack Recipes 133
Olive and Tomato Balls 133
Brown Rice Pilaf 134
Easy Sheet Pan Roasted Vegetables 135
Asian Mason Jar Salad 136
Parmesan Zucchini Tomato Gratin 137
Spicy Deviled Eggs 138
Granola 139
Walnut Orange Chocolate Bombs 140
Oatmeal Energy Bites 141
Mini Pepper Nachos 142
Cheesy Beef Balls 143
Flaxseed Crackers and Keto Spinach and Artichoke Dip 144
Cream Cheese and Salmon Mug Muffin 145
Chive and Garlic Sunflower Seed Cheese 146
Avocado Hummus 147
Zucchini Chips 148
Stir Fried Baby Bok Choy 149
Spicy Riced Cauliflower 150
Parmesan and Chive Mashed Cauliflower 151
Cauliflower Fried Rice 152
Chinese Eggplant 153
Gluten-Free Salmon Croquettes 154
Vegan Faux-Cheese and Macaroni 155
Chapter 9: Dessert Recipes 156
Berry Smoothie 156
Apple–Rhubarb Popsicles 157
Baked Banana 158
Savory Nut Clusters 159
Vegan Cupcakes 160
Chocolate Peanut Fudge 161
Chocolate Pudding Sans Dairy 162
Angel Food Cake Cookies 163
Orange and Anise Biscotti 164
Sea Salt Almond Clusters 165
Berry-Choco-Cherry Snack Bars 166
Peanut Butter Bars 167
Instant Pot Applesauce 168
Peach Cobbler 169
Vanilla Cakes 170
Vanilla Pound Cake 171
Strawberry Shortcake 172
Blueberry Snacks 173
Strawberry Snacks 174
Blackberry Cheesecake Smoothie 175
Orangesicle Smoothie 176
Vanilla Ice Cream Smoothie 177
Conclusion 178
Introduction
Congratulations on downloading The Anti-inflammatory Complete Cookbook: Over 100 Delicious Recopies To Reduce Inflammation, Be Healthy and Feel Amazing and thank you for doing so. Making the decision to change your diet for the better is a big step and one you should be applauded for making. It is also the easiest step, however, as making a true lifestyle change requires commitment and dedication to ensure your new actions stick around long enough to become habits.
Having plenty of choices when it comes to healthy recipes choices is a big part of forming those new habits successfully which is why the following chapters will provide you with plenty of choices regardless of what type of delicious and nutritious recipe you are looking for. Remember, before starting any new diet it is important to check with a dietitian or your primary healthcare provider to ensure you don’t accidentally end up doing more harm than good.
With so many choices out there when it comes to consuming this type of content, it is appreciated that you’ve chosen this one. Plenty of care and effort went into ensuring it contains as many interesting and useful tidbits as possible, please enjoy!
Chapter 1: Anti-Inflammatory Diet Rundown
As the name implies, the anti-inflammation diet is a loose collection of rules related to dietary choices designed to reduce the amount of negative chronic inflammation that is known to lead to everything from arthritis, to cancer, to even death. Inflammation is not all bad; however, as when it occurs naturally in the body, it can help the body defend against possible infection as well as heal cuts and wounds.
If it continues for a prolonged period of time, however, it can lead to a host of illnesses and other negative effects (described in detail in chapter 2), some of which can cause serious long term consequences when left unchecked. Luckily, there are numerous easy ways to reduce your levels of overall inflammation including changing your eating habits which is where the anti-inflammatory diet comes into play.
As a part of the inflammation process, the body creates an increased amount of immune cells, white blood cells and a substance known as cytokine as a way to combat infection. There are two primary types of inflammation, the first is a short term variety that presents itself as swelling, heat, some pain, and redness. This is the early phase of inflammation and the symptoms that it brings along with it are caused by the fact that additional blood is flowing to the affected areas in an effort to treat the area as quickly as possible. This ensures that the troubled spot is protected from additional injury as the body works to fend off irritants, damaged cells, pathogens, viruses, and bacteria. Without the inflammation process, even minor cuts and wounds would never heal properly.
Alternately, chronic inflammation happens slowly over a period of months or years while outwardly presenting no noticeable signs of the ever-growing internal issue. This, in turn, creates a gradual shift in the types of cells that exist around the spot of the inflammation as the spot will be constantly in a process of destruction and rebirth, sapping bodily resources and slowly festering and becoming something much