Anti-Inflammatory Diet

Now that you have learned what the Anti-Inflammatory Diet entails, it’s time to get cooking. Here are three recipes to get your started on your journey to wellness.

Greens with Beans

Serves 6 to 8

This Italian “peasant” dish is chock full of anti-inflammatory goodness. Serve with whole-grain bread for dipping.

2 heads escarole, hand-torn

1 onion, diced

2 cloves garlic, chopped

1 28 oz. can Romano beans, drained and rinsed

5 Roma tomatoes, chopped

Salt to taste

Fresh basil to taste

Fresh parsley to taste

 

  1. Bring a pot of salted water to a boil and cook escarole for 5 to 8 minutes, until wilted. Drain and set aside.
  2. In a large frying pan, sauté onion and garlic until softened. Add the escarole, beans, tomatoes and seasonings for 15 minutes, or until tender, and flavours are well blended.

 

Note: If escarole cannot be found, substitute with spinach.

 

Guacamole Dip

Makes 1 cup

This flavourful dip is perfect served with carrot and cucumber sticks.

5 avocados, flesh scooped out and pits discarded

2 green onions, snipped

2 cloves garlic, diced

2 Roma tomatoes, diced

1 dash hot sauce (optional)

Turmeric powder to taste

Salt to taste

Juice of 1 lime

 

  1. Mash avocadoes in a large bowl.
  2. Add remaining ingredients until flavours are well blended and serve chilled.

 

Slow-Cooker Turkey Chili

Serves 6 to 8

Serve with brown rice for a more balanced meal.

1 lb. lean ground turkey

2 onions, diced

3 cloves garlic, diced

1 28 oz. can tomatoes, diced

1  can red kidney beans, drained and rinsed

1 cup white mushrooms, chopped

2 red bell peppers, chopped

½ inch turmeric root, diced

Paprika to taste

Salt to taste

Hot sauce (as desired)

¼ cup water

 

  1. Add all ingredients to a medium to large slow cooker and mix well.
  2. Add ¼ cup water and cook on low for 8 to 10 hours, until turkey is cooked.

 

Shopping List:

Take this handy list to the store with you when you do your groceries.

Fruits and Vegetables:

  • Escarole
  • Bell peppers
  • Cooking onions
  • Green onions
  • Garlic
  • Mushrooms
  • Roma tomatoes
  • Fresh basil
  • Fresh parsley
  • Limes
  • Turmeric root
  • Avocados
  • Can of diced tomatoes

Meat and Meat Products:

  • Lean ground turkey
  • Red kidney beans

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