Tabla de contenidos para Anti-inflammatory Everyday Recipes en Living Without Inflammation

PROBIOTICS Your gut flora thrives when you eat food that sends live and probiotic bacteria into the stomach and further into the colon. EAT A MINIMUM OF ONE OF THESE EVERY DAY* IN ADDITION PROBIOTICS strengthen your gut bacteria How probiotics work It is not many years ago that gut bacteria, also known as the body's microbiome, was unknown territory. Recently it has dawned on researchers around the world, that healthy gut flora is crucial for the function of the immune system. It's thought that up to 75 per cent of your immune system's strength depends on the ability of your gut bacteria to guard against invasion. It is incredibly important that you create the strongest possible microbiome. How to eat them 1. FIBRE RICH Plants abound in good dietary…

Spices take up little space, but a pinch of this and a teaspoon of that can make a huge difference to your food and your desire to eat it. Imagine chicken curry without the curry flavour, chilli con carne without chilli, hummus without cumin, rice pudding without cinnamon or, for that matter, a vanilla custard without vanilla. Not quite the same, is it? Flavour isn't the only thing you'd miss, because spices also add colour and delightful aromas to your food, whetting your appetite, whetting your anticipation as you sit down to eat and heightening your enjoyment as you take that first bite. There are also small health benefits to sprinkling the colourful spices into your food. In fact, many spices have an anti-inflammatory effect, which means they help fight…

Use cauliflower instead of... ... MEAT IN MEATBALLS Boil the cauliflower and blend it with the other ingredients. ... MASHED POTATOES Prepare the same way you'd prepare regular mashed potatoes. ... RICE Grate or blend raw cauliflower and serve. ... CRISPS Eat them raw in small florets with a delicious dip.…

Try grilled mackerel Mackerel is delicious smoked, fried, barbecued, grilled or in a mousse.…

TIP Eat 50 grams a day if you want to benefit from the full value of the walnut. This is equivalent to about 24 walnut halves. That's over 300 calories, but don't worry – studies show that the fatty nuts fill you up so you eat less at other meals.…

THREE TOOLS If you want to make spaghetti-like strips, you can buy different spiraliser tools online. The handheld model works brilliantly. You can also make flat, wide strips with a regular peeler or just use your grater.…

NOTE! Some recipes are for a single serving, others for more. This is noted on each recipe. What they all have in common is that they can be prepared in half an hour or less. Enjoy! Kale salad with two types of apple, pearl barley and a poached egg 1 serving · 30 minutes • 40 g/1½ oz pearl barley• 75 g/2¾ oz kale (net weight, after removing stalk)• ½ pomegranate• ½ tart apple• ¼ cucumber• ½ red onion• 1 small carrot• 5 halved pecan or walnut kernels• 1 egg• 1 tsp of light vinegar Dressing: • 100 ml/3½ fl oz cold-pressed rapeseed oil• 50 ml/1¾ fl oz apple cider vinegar• 1 tbsp wholegrain mustard• Sea salt and black pepper Rinse and cook the pearl barley, and let it cool. Rinse, dry and chop the…

FIRST STEPS... Replacing the entire larder at once can seem overwhelming. Fortunately, with some simple steps, you will feel the effects of the anti-inflammatory diet after just a few weeks. For example, try upping your intake of Omega-3 fatty fish or fish oil capsules and see what happens.…

What is healthy about sweetheart cabbage? Low-calorie. Sweetheart cabbage is made up mostly of water and therefore has a very low calorific value. You can eat plenty of it without worrying about needing to burn off the calories. It's also very filling because of its high fibre content. Good for your gut. There is twice as much fibre in sweetheart cabbage as in an iceberg lettuce. Dietary fibre is transported undigested through the small intestine and is then fermented in the intestine. Packed with vitamins. Sweetheart cabbage contains plenty of vitamin K and vitamin C as well as several of the B vitamins including folate. These vitamins contribute to a healthy immune system, strong bones and healthy skin. Good for your blood pressure. Sweetheart cabbage is rich in potassium. It…

Bake your garlic – and serve it as a tasty side dish. How to do it. Cut the top off the garlic, drizzle with a little olive oil, sprinkle with salt and bake in the oven for 30 minutes at 180°C/350°F/ Gas mark 4. Maximum power You get the most nutrition from garlic by crushing it and then letting it sit for 10-15 minutes before adding it to your dish.…

A handful of almonds (30 grams) contains ... EIGHT TIMES MORE VITAMIN E as in the same amount of spinach ... TWICE AS MUCH CALCIUM as in the same quantity of milk ... AS MUCH IRON as in 60 grams of sirloin beef…

THE RIGHT TOOLS A single specific kitchen tool can make all the difference to your cooking experience: a sharp chef's knife will make it both easier and more fun to cut, chop and slice the many types of vegetables used in the anti-inflammatory diet.…

LETTUCE, raw (per 100 g) Dietary fibre: 1.1 gIron: 0.3 mgCalcium: 15.5 mgVitamin A: 12.5 REVitamin C: 5.5 mg SPINACH, raw (per 100 g) Dietary fibre: 1.9 gIron: 4.5 mgCalcium: 129 mgVitamin A: 349 REVitamin C: 54 mg…

THREE OPTIONS TO MAKE OATS EVEN HEALTHIER • Choose the coarse-rolled variety, which is more filling. • Choose skimmed milk over semi-skimmed or whole milk • Avoid sugar, top with fresh berries or a handful of nuts.…

ALL SORTS OF AILMENTS – THE SAME MEDICINE EVERYDAY FOODS PROBIOTICS like kefir and fermented cabbage ANTIOXIDANTS like berries and cabbage HEALTHY FATS like fish or avocado Get the complete guide on the next pages Imagine 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 of life's ills. 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…

TIP Asparagus can keep for a week or so if you cut 1 cm off the bottom of the stems, drop them in a glass of cold water, cover with a plastic bag, and store them in the fridge. Green and purple asparagus can be twisted at the root until they break naturally. Cut and boil in water for one minute with a pinch of sea salt and a drizzle of rapeseed oil. White asparagus Peel with a vegetable peeler from the top to the root end. Cut and cook in water for seven minutes with a pinch of sea salt and a drizzle of rapeseed oil.…

What is it good for? IT FIGHTS CANCER Ginger limits the growth of cancerous tumors. At least this showed up in cell trials in rats, whose tumors shrunk when fed the healthy tuber. Ginger disrupts the processes that help cancer to develop. IT HELPS MANAGE NAUSEA Whether the nausea is caused by motion sickness, a hangover or by side effects from medication, ginger can combat it. A single fresh slice is enough to make a difference. IT RELIEVES STIFFNESS Ginger relieves stiffness and reduces pain from osteoarthritis. In studies where it has been effective, people have typically taken 250-1,000 mg daily.…

Three tasty ways to eat Brussels sprouts Make a salad with grated Brussels sprouts, white cabbage, orange and toasted hazelnuts and a honey and orange dressing. Halve and bake Brussels sprouts with garlic, oil, lemon juice, salt and pepper. Sprinkle with grated Parmesan to serve. Fry the Brussels sprouts in a little butter. Add some lean bacon. Then, mix with diced apple before serving.…

HOW TO MAKE BEAN CHIPS • Toss frozen beans in olive oil and sprinkle with salt. If you like, sprinkle with sesame seeds, chilli or grated Parmesan. • Spread the beans in a single layer on a baking tray lined with greaseproof paper. • Bake at 200°C/390°F/Gas mark 6 for 25-35 minutes until golden and crispy. Turn them regularly and keep an eye on them, as they can easily turn black.…