Tabla de contenidos para Food with Anti-inflammatory Power en Living Without Inflammation

This is how we have selected the foods How do you select the 40 healthiest foods when a supermarket's vegetable section alone could fill the list? We're going to tell you! To ensure the greatest possible versatility, we've covered all dietary items – from vegetables and meat to cereals and dairy products – to choose the best in each category. Also, all foods should be available in a well-stocked supermarket so you can find them easily. FRUIT Blue berries These little health bombs are crammed with anthocyanins, powerful antioxidants that, in addition to pampering your gut flora, protect your body from falling apart. □ Blackberries Like other blue berries, they give you lots of invigorating antioxidants, and the fibre content is top-notch, which boosts digestion. It's only when it comes…

QUINOA MUESLI Rich in magnesium and calcium 10 servings ● 120 g red quinoa● 400 ml water● 60 g hazelnuts● 40 g raisins● 40 g pumpkin seeds● ½ tsp vanilla powder● ½ tsp cardamom● 45 g agave syrup Rinse the quinoa, cook it for 20 minutes in 400 ml water, and let it to cool. Chop the hazelnuts and mix them with raisins and pumpkin seeds. Add the quinoa. Then mix in vanilla, cardamom and agave syrup. Spread the mixture on a baking sheet and bake it at 150° C for 30-40 minutes. Stir the muesli. The quinoa must be dry when you take the mixture out. The cooled muesli is stored in an airtight tub. Nutritional content per serving:Energy: 291 kcal ● Protein: 3.7 g ● Carbohydrate: 15.8 g…

● SPINACH WRAP with smoked salmon and fruit on the side 1 SERVING ● 100 g baby spinach● 2 small eggs● Extra virgin olive oil● Sea salt and a pinch of black pepper● 75 g thinly sliced salmon● 1 apple● Lemon● 1 carrot● A handful of blueberries● A stalk of mint● 4 half walnuts Rinse the spinach and toss it until it's dry. Blend the eggs with half of the spinach. Spray or brush a non-stick pan with oil. Put the egg mix in and fry on one side. Turn it over and fry it on the other side. Season with salt and pepper. Set aside to cool. Meanwhile, prepare the fruit box. Cut apple and carrot, and serve with blueberries, mint and walnuts. Roll the wrap tightly with salmon…

salmon 3 tasty ways ● ORANGE GLAZED SALMON with fennel crudités 2 servings ● 2 salmon pieces about 125 g● 1 fennel bulb● 2 lime● 1 lemon● Sea salt● A handful of fresh mint leaves● 1 tbs extra virgin olive oil Salmon marinade: ● 2 tbs soy sauce● 4 tbs orange juice● 1 tbs maple syrup● 1 tsp ground ginger● A pinch of black pepper Pick out any bones from the fish. Mix the marinade and brush it over the top of the salmon. Dip the fish in the marinade too. Cover with film and refrigerate for an hour. Cut the fennel finely on a chopping board and marinate it in the juice from one lime and a half lemon. Season with salt and pepper, taste it. Fry fish…

Frozen grapes They taste sweet but contain only one-fifth of the amount of calories you find in sweets and wine gums. And if you freeze them, they're just a little more exciting. All you have to do is rinse a bunch of seedless grapes in the morning, let them dry on a paper towel and put them in the freezer throughout the day. Then, you have a delicious snack ready for the evening when you want to kick back and relax. For optimum health benefits, choose dark grapes which contain more healthy chemicals. Honey roasted nuts Although the calorie content of nuts is a bit on the high side, lots of studies have shown that a moderate intake of nuts is completely harmless to weight. The crunchy kernels can even…

EVERYDAY FOODS: PROBIOTICS like skyr and fermented cabbage ANTIOXIDANTS like berries and cabbage HEALTHY FATS like fish or avocado Get the complete guide on the next pages Imagine if there was a miracle pill that could eliminate all the ailments of the world at once! It's a pill that many are waiting for and could one day become a reality. In the meantime, there is a strategy that can eliminate many ailments. The good news is that the strategy is mainly about eating lots of delicious, fresh food, and who wouldn't like that? Before you accept the concept, you need an explanation. Many conditions such as repetitive stress injury, arthritis, atherosclerosis, eczema and overload injuries to the knees, shoulders and ankles have one thing in common: inflammation. Behind the slightly…

It smells, gives you gas, is boring, and far from child-friendly. Are these the first thoughts that pop into your head when you think of cabbage? It's a shame! For cabbage is more than gas, smell and a dull taste. It can be inviting, crispy, delicious, and healthy. Yes, it's so healthy that a few years ago Norwegian researchers voted broccoli and cabbage to be in the top 5 of the world's healthiest vegetables. There are also more and more of us who put broccoli and its cabbage cousins into our shopping basket. Although sales have increased significantly over the last decade or so, figures show the vegetable has a bad reputation with the young. People between 55 and 74 have the greatest appetite for cabbage. They eat twice as…

Filled with fibre Oatmeal is 100 percent whole grain. A few ml cover a third of your daily fibre needs, so the meal lubricates your digestion and relieves constipation. Treats your circulation Thank you ... Your heart loves oatmeal. It is high in potassium and has a low sodium content. A combination that benefits your blood pressure. Oats also contain special fibres that lower cholesterol levels. Go for the coarse ones A study shows that you snack 35 percent less during the morning if you eat coarse-cut rather than finely-rolled oatmeal for breakfast. Your body has to work harder to digest the coarse meal. Meal or porridge A serving of oat porridge contains only one-fifth of the calories contained in a serving of oatmeal. The meal absorbs water and swells…

CREATE A HEALTHY SYMPHONY OF COLOUR FROM LEFTOVERS Start your day with a bowl of vegetables These trendy hippie bowls are a type of hearty vegetarian salad, often using leftovers. We've chosen three delicious, colourful salad bowls that will fill you up and pack your body with energy and health. One of them is bursting with vegetables, one with chicken and one with salmon. How to mix your own HIPPIE BOWL A hippie bowl is originally a vegetarian dish made up of the following elements: 1. A grain product such as rice or quinoa, preferably last night's leftovers. It can also be legumes like lentils/beans. 2. Lots of vegetables – the more colour, the better! Have them raw, roasted, steamed or grilled. 3. Eggs to give you some protein –…

● CABBAGE-HOTDOG with courgette falafel and chilli cream 2 SERVINGS ● 200 g chickpeas, cooked (equivalent to 80 g dried). You can also use canned chickpeas● 125 g courgettes, grated● 50 g spinach, steamed● ½ green chilli, seedless● ½ tsp cumin● 1 small clove of garlic● 50 g wheat flour● Sea salt● Black pepper, freshly ground● Oil for frying Chilli cream: ● ½ green chilli, finely chopped without seeds● 1 tsp tahini● 1 pinch of organic lime peel, finely grated● 2 tsp lime juice● 100 ml Greek yoghurt, 2%● Sea salt● Black pepper, freshly ground For serving: ● 2-4 pointed cabbage leaves or savoy cabbage● Sugarsnap peas, sliced● Pea shoots 1. Rinse the cooked chickpeas in cold water and drain. Blend them with courgettes, spinach - drained - and the…

HERE'S HOW TO MAKE YOUR SHOTS All of the ingredients (other than citrus) are thrown in the slow juicer – with stems, peel and core. If you do not have a slow juicer, use a juicer. It works fine, but generally does not squeeze as much liquid from the fruit and vegetables as a slow juicer. THESE SHOTS ARE GOOD FOR Starting the day with a health boost! Matcha powder provides antioxidants that prevent cardiovascular disease, and chia seeds abound with Omega-3 fatty acids that strengthen both brain and body. ● CHIA SHOT 8 SHOTS ● 2 organic limes, (without peel or pith)● ½ tsp matcha powder● 2 tsp agave syrup● 2 tsp chia seeds● 200 ml water Nutritional content per shot: ● Energy: 16.25 kcal ● Protein: 0.31 g…

4 GREEN DESSERTS – without sugar and flour! Roasted hazelnuts are also great as a snack as they taste of nougat, yum... ● CHOCOLATE MOUSSE with avocado and roasted hazelnuts 2 servings ● 1 large avocado● 3 fresh dates (remember to remove the stones)● 20 g hazelnuts● 20 g dark chocolate, 70%● 1 organic lime (juice and zest)● 25 ml soya milk● 2 tbs cocoa powder● 1 tsp vanilla powder● ⅙ tsp stevia● A handful of fresh mint Garnish: ● fresh mint and hazelnuts Spread the hazelnuts on a baking sheet, and bake them at 175° C for 15 minutes. Put all the ingredients in a blender and mix together to a silky smooth texture; it takes a couple of minutes. If you think the taste is slightly bitter, add…

1 FRUIT SALAD WITH RAISINS, ALMONDS, SKYR OR YOGHURT Ingredients for 1 serving: > ½ apple> 20 g melon> ½ banana> 20 g pineapple> 1 plum> 20 g raisins> 20 g almonds> 2 tbs skyr or> yoghurt How to do it: > Cube the fruit. Of course, all kinds of fruit can be used, but it's best to choose what’s in season. It is usually freshest and cheapest. > Put the fruit in a bowl and spoon skyr or yoghurt on top. Garnish with raisins and chopped almonds. Nutritional values per serving: ENERGY: 300 kcal PROTEIN: 9.7 g FAT: 8.8 g CARBOHYDRATE:48.4 g DIETARY FIBRE:5.8 g TIP: DON'T FORGET THE COFFEE! There is no reason to feel bad about drinking coffee. Coffee intake is associated with a reduced risk of…

● NOODLE SOUP with miso, chicken and vegetables 4 SERVINGS ● 2 chicken breast fillet● 200 g whole grain noodles● 1 carrot● 2 spring onions● 75 g mushrooms● 50 g sugar snap peas● 4 tbs miso● 4 tsp soy sauce● 1-2 tsp ginger, finely chopped● 1-2 tsp chopped turmeric root● 200 g edamame beans 1. Fry the chicken fillets. Boil the noodles according to the package instructions, but for a minute or so less than usual. Rinse the noodles with cold water, cut the chicken into slices, and set both aside. 2. Wash and cut the vegetables into bite-sized pieces. Divide miso and soy into 4 jam jars. 3. Fill the jars with the cooked, cooled noodles, the sliced vegetables, chicken, ginger, turmeric and edamame beans. Adjust the amount of…

Some vegetables are better than others, but no single vegetable – no matter how healthy it is – will provide you with all you need. But you can combine them for maximum health effect. It's easy; you just have to use your eyes. It's recommended that we eat five a day. Other countries opt for quality over quantity and recommend a variety of different coloured fruits and vegetables. That advice is not given lightly because when you eat in all the colours of the rainbow, there is a chance that your body gets what it needs. Primarily because you do not end up eating just salad and cucumber seven days a week. So, for example, you automatically get a wealth of different health-promoting substances when you supplement grass-coloured kale with…

CHICKEN AND APPLE SALAD WITH JERUSALEM ARTICHOKE CRUDITÉS 2 SERVINGS · 30 minutes ● 2 chicken breast fillets● 1 tbs extra virgin olive oil● Sea salt● 200 g salad leaves: like baby gem, frisé, rocket, and radicchio● 2 Jerusalem artichokes● 1 apple● Lemon juice● 2 tbs pomegranate seeds● A handful watercress● 2 tbs Dijon vinaigrette* Cube the chicken, and fry in olive oil. Sprinkle lightly with salt. Prepare the salad, rinse and toss them dry. Scrub or peel the Jerusalem artichokes, and cut them into thin slices with a mandoline. Put the artichoke slices in ice-cold water for 5 minutes. Cut the apple into thin slices, and drizzle it with lemon juice. Serve the salad with chicken, Jerusalem artichokes, dressing, apple, watercress and Dijon vinaigrette. *DIJON VINAIGRETTE 1 tbs Dijon…

● QUICK PICK-ME-UP VEGETABLES WITH DIP 1 person Dip: ● 125 ml tahini● 1 tbs olive oil● 2 tbs agave syrup● 3 tbs lemon juice● Peel of ½ lemon● 1 tsp sea salt● Freshly ground pepper● 1-3 tbsp water Vegetables: ● 10 cm cucumber● ¼ red pepper● 1 carrot Put the ingredients for the dip in a food processor, and blend them. Cut the vegetables into sticks and serve with 1 large tablespoon of dip. Why it works: if you are worn out by a stressful day or late at night, you need extra fluid – and you get that from cucumber. The peppers are rich in vitamin C, which treats a damaged body, and sea salt provides you with minerals. Nutritional content per serving:Kcal: 170 kcal ● Protein: 5.75…