Ginger and Berry Bowl
Somewhere between a smoothie and a porridge this cold ginger and berry bowl is an ideal light and tasty start to a summer’s day.
In addition to anthocyanins, berries contain several other (poly)phenolic compounds that could contribute to their anti-inflammatory properties, such as flavonols, phenolic acids, proanthocyanidins, and ellagitannins. Chia seeds are a superb source of anti-inflammatory alpha-lipoic acid. Another large benefit to chia seeds is their high fiber content (about 10 grams per serving), this helps you to feel full and helps to control weight. Honey is well known for its anti-inflammatory and antioxidant capacities, which may be useful for the prevention of chronic inflammatory processes like atherosclerosis, diabetes mellitus and cardiovascular diseases. Mint contains phytonutrients with antioxidant-like properties, which may reduce cellular damage caused by oxidative stress. What’s more, the primary anti-inflammatory compounds of mint, rosmarinic acid, may limit the initiation of chronic inflammation.
- 1/3 cup of blueberries
- 1/3 cup of raspberries
- 1/3 cup of blackberries
- 1 inch fresh ginger
- 1 tbsp chia seeds
- 1 tsp honey
- 1/2 cup reduced fat coconut milk
- 1 cup steamed then frozen cauliflower
- Coconut flakes (optional)
- Mint (optional)
*Berries can be substituted for your personal favorite varieties
- Soak 1 tbsp of chia seeds in the coconut milk for 5 – 10 minute until the chia seeds expand into gel-like texture.
- Blend this “chia pudding” with the rest of the ingredients until smooth.
- Top the bowl with coconut flakes and fresh mint.
Ginger and Lemon Chicken with Asparagus
A classic combination of lemon and chicken with a few twists to ensure a mouth watering lunch option.
Red and processed meats are high in saturated fats making them a poor choice for those with chronic inflammation. Replacing these with proteins such as skinless chicken or turkey if eaten in moderation can be a healthier choice.
Replacing butter with coconut oil goes a long way in creating an anti-inflammatory feast. Coconut oil may ease inflammation by improving antioxidant status. Antioxidants work by stabilizing free radicals in the body, neutralizing the reactive atoms that can contribute to inflammation.
Citrus fruits, including lemons, are a rich source of Vitamin C. Vitamin C is necessary for the synthesis of collagen, which helps build and repair blood vessels, tendons, ligaments, and bone. Additionally, it is also high in antioxidants making it a good choice for those suffering from various forms of arthritis and other inflammatory conditions.
Asparagus is full of anti-inflammatory compounds. It also provides a wide variety of antioxidant nutrients, including vitamin C, beta-carotene, vitamin E, and the minerals zinc, manganese and selenium.
- 1 lb. boneless skinless chicken breasts
- 1/4 cup gluten free flour
- 1/2 tsp salt and pepper
- ½ tsp ginger
- 2 tbsp coconut oil
- 1 tsp lemon pepper seasoning
- 1–2 cups chopped asparagus
- 2 lemons, sliced
- 2 tbsp honey + 2 tbsp coconut oil
- Either slice thicker breasts in half horizontally or pound so that each is ¾ of an inch thick.
- In a dish combine the flour, ginger, salt and pepper.
- Lightly brush the breast with coconut oil and toss in the flour.
- In a pan heat the coconut oil and cook the chicken for 3-5 minutes per side.
- While the chicken is in the pan sprinkle with the lemon pepper.
- When the chicken is golden brown remove from the pan onto a plate.
- In the same pan sauté the asparagus until tender but still crisp.
- Place the slices of lemon flat onto the pan allowing them to caramelize and pick up flavour from the pan.
- Rewarm the chicken and asparagus in the pan.
- Serve using the lemon slices to garnish.
Thai Ginger, Carrot & Pumpkin Soup
Soup is a go to when I need a hearty but quick meal on days when time and energy are in short supply. Try this delicious Thai style soup, it packs a flavor and anti-inflammatory punch!
Carrots and other orange-hued vegetables are rich in vitamin A and beta-carotene, both of which are believed to fight inflammation. Additionally, pumpkins are high in fiber, helping you feel full for longer. Additionally, it’s packed with beta carotene and vitamins B6 and C which fight inflammation, as well as bone-healthy magnesium – all great nutrients for supporting people with arthritis. Research suggests that the anti-inflammatory and antioxidant properties of Thai red curry paste stem from bioactive compounds present in the spice due to ingredients such as turmeric and red chili peppers. Red chili peppers contain natural compounds called capsaicinoids (which give the spicy fruit its anti-inflammatory properties).
- 1 tablespoon coconut oil
- 1 large white onion, chopped
- 2.5 cups carrots, chopped
- 2.5 cups pureed pumpkin
- 5 cloves garlic, chopped
- 1 tablespoon fresh ginger, finely diced
- 1/2 tsp sea salt
- 1 tablespoon maple syrup
- 1 tablespoon Thai red curry paste I like the brand Thai Kitchen
- 13.5 ounces light coconut milk (1 can)
- 3 cups vegetable stock
- Fresh coriander (optional)
- Pumpkin and sesame seeds (optional)
- Melt the coconut oil in a large pot on a medium heat. Add onion, carrots, pumpkin garlic, and ginger and sauté for 5-6 until the vegetables begin to soften (roughly 6 minutes).
- Add salt and Thai red curry paste, coating the vegetables evenly. Slowly add in coconut milk, and maple syrup, stir well ensuring the curry paste dissolves completely.
- Add the vegetable stock, cover the pot with a small gap open, reduce heat to medium-low and simmer for 15-20 minutes, stirring occasionally.
- Once the vegetables are soft puree soup, blending until completely smooth.
- Serve with a drizzle of coconut milk, a pinch of fresh coriander and some pumpkin and sesame seeds for crunch.
Ginger & Turmeric Pineapple Jello Cups
Jello often gives a sense of nostalgia for our childhood. Well, just because we’ve grown up and watch what we eat it doesn’t mean we can’t indulge in this childhood delight.
Gelatin contains high levels of the amino acid glycine which helps reduce inflammation. Pineapple juice contains an enzyme called bromelain, which triggers your body’s ability to fight pain and reduce swelling. It’s used as a treatment for inflammation and sports injuries and may be effective in reducing symptoms of osteoarthritis. Although boiling the juice to remove the enzymes is necessary for the gelatin to set adding pineapple chunks before serving allows you to still receive the anti-inflammatory benefits associated with this fruit. A recent study focusing on the benefits of maple syrup has shown that the delicious sweet liquid contains a molecule called quebecol, which has anti-inflammatory properties. Turmeric and especially its most active compound curcumin has many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer’s and cancer. It’s a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis. Turmeric contains curcumin, a substance with powerful anti-inflammatory and antioxidant properties.
- ½ cup of boiled and cooled pineapple juice
- 1 ½ cups water
- 3 tbsp gelatin
- ¼ cup maple syrup
- ¼ teaspoon ground ginger
- A pinch of ground turmeric
- Pineapple chunks (optional)
- Boil the pineapple juice and allow to cool (without this the enzymes in pineapple will break down the gelatin bonds and it won’t set).
- Soak gelatin in the pineapple juice and 1/2 a cup of the water.
- Heat remaining the water and pour over soaked gelatin.
- Stir in remaining ingredients and pour into serving cups of your choosing.
- Allow to set in the refrigerator (around 2 hours).
- Top with pineapple chunks or fruit of your choosing before serving.