“Following an anti-inflammatory diet can help counteract the chronic inflammation that is a root cause of many serious diseases, including those that become more frequent as people age. It is a way of selecting and preparing foods based on science that can help people achieve and maintain optimum health over their lifetime.”
- Andrew Weil, M.D.
The recipes that follow qualify as anti-inflammatory due to their ingredients and or method of preparation. Check back each month for new dishes. Enjoy!
Golden Turmeric Latkes with Applesauce
These crispy-on-the-outside-and-tender-on-the-inside latkes are delicious paired with a subtly spicy clove-scented applesauce.
6 servings, 2 latkes each | Active Time: 45 minutes | Total Time: 45 minutes
Ingredients
Sauce
- 1 tablespoon canola oil
- 2 teaspoons grated fresh ginger
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground cloves
- 1 cup unsweetened applesauce
Latkes
- 2 cups shredded peeled russet potatoes
- 1 small onion, finely chopped
- 1-2 fresh green serrano chiles, stemmed and finely chopped
- 3 tablespoons finely chopped fresh cilantro leaves and tender stems
- 1/2 cup chickpea flour (see Note) or unbleached all-purpose flour
- 1 teaspoon ground cumin
- 1 teaspoon kosher or sea salt
- 1/2 teaspoon ground turmeric
- 2 large eggs, slightly beaten
- 2 tablespoons canola oil, divided
Preparation
- To prepare sauce: Heat 1 tablespoon oil in a small skillet over medium-high heat. Add ginger and cook, stirring, until light brown and aromatic, 30 seconds to 1 minute. Stir in turmeric and cloves. Cook until the spices are fragrant, 30 seconds to 1 minute more. Scrape the spices into the applesauce in a small bowl and stir well to combine.
- Preheat oven to 200°F. Place a baking sheet in the oven.
- To prepare latkes: Thoroughly mix potatoes, onion, chiles to taste, cilantro, flour, cumin, salt, turmeric and eggs in a large bowl.
- Heat 1 tablespoon oil in a large nonstick skillet or griddle over medium heat. Place a heaping tablespoon of the potato mixture in the skillet and flatten with a spatula into a disk roughly 3 inches in diameter. Form as many latkes as you can in the pan without overcrowding. Cook until golden brown and crispy on the bottom, 3 to 5 minutes. Flip and continue cooking until the other side is golden brown and crispy, 3 to 5 minutes. Briefly drain on a paper towel-lined plate, then transfer to the oven to keep warm. Repeat with the remaining oil and potato mixture.
- Serve the latkes with the seasoned applesauce.
Nutrition
Per serving : 187 Calories; 9 g Fat; 1 g Sat; 5 g Mono; 71 mg Cholesterol; 22 g Carbohydrates; 5 g Protein; 3 g Fiber; 221 mg Sodium; 327 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 1/2 fruit, 1 1/2 fat
Pumpkin & White Bean Soup
Pumpkin & White Bean Soup
Serves 4
Ingredients:
2 tsp olive oil
1 large Vidalia onion, coarsely chopped
1 (15oz) can of pumpkin
3 ½ cups fat-free or low-fat chicken broth
1 (15 ½ oz) can of white beans, rinsed and drained
Pinch of pumpkin pie spice
Salt and pepper to taste.
Instructions:
1. Coat a large soup pot with olive oil and set over medium-low heat.
2. Add onion, cover, and cook until tender, stirring occasionally, about 8 minutes.
3. Stir in pumpkin, broth, beans, and pumpkin pie spice; simmer 10 minutes.
4. In a blender, process soup in batches until smooth.
5. Return soup to pot and reheat; season with salt and pepper.
For a nice touch, serve soup in a pumpkin tureen carved from a real pumpkin.
Black Bean & Corn Salad
1 15 oz can black beans, drained and rinsed
1 15 oz. can whole kernel corn, drained
2 limes, juiced, and as much fruit as possible
1/3 cup minced red onion
1/3 cup minced fresh cilantro
3 tablespoons white vinegar
2 teaspoons sugar
2 teaspoons ground cumin
2 teaspoons chili powder
Mix dry ingredients, then add liquids. Stir together, then chill for 1 hour.
Watermelon Iced-Tea-ni
This drink has high levels of betacarotene and lycopene!
Make 4 to 6 cups boiling water and add a few herbal tea bags (peppermint, chamomile, lemon verbina, etc.)
Place the brewing tea in a window or somewhere it can cool for a while, then place it in the refrigerator to chill for at least an hour.
While the tea is steeping and chilling, cut 2 cups of watermelon cubes, about 2 inches square. Place these cubes on a plate or in a bowl, then freeze.
Serve the chilled iced tea with chunks of watermelon “ice cubes” and enjoy!
Zesty Strawberry-Citrus Salad with Mixed Greens
| Strawberry season is upon us and what better time to relish in their sweetness. Grapefruit juice is the base for a tangy vinaigrette which gives this salad zing! Loaded with yummy greens and studded with grapefruit segments and strawberries, it serves 12 as a starter or about 6 as a main course.
Ingredients 2 ruby red grapefruit |
Instructions
Make Ahead Tip: Refrigerate the dressing (Steps 1-2) in a jar or cruet for up to 2 days. Refrigerate the grapefruit segments for up to 2 days. Assemble and refrigerate the undressed salad for up to 4 hours. Toss with the dressing and top with strawberries and almonds just before serving. Shopping tip: Hearts of palm are the tender inner stem portion of certain species of palm trees. Their flavor and texture is reminiscent of artichoke. Look for canned hearts of palm near other canned vegetables in most supermarkets. Tip: To toast chopped nuts, small nuts and seeds, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes. Enjoy for lunch on a warm spring day! |
Banana-Walnut Oatmeal
This is one of my favorite ways to start my day. It’s not your typical oatmeal. The spices give a boost of flavor along with great anti-inflammatory properties. The banana contributes potassium and sweetness. The walnuts add omega-3 fatty acids along with a crunch.
Ingredients
1 cup unsweetened almond milk
1 cup water
Pinch of salt
1 cup gluten free rolled oats
1 very ripe banana, cut into chunks
1/4 tsp each of ginger, cinnamon, and cardamom.
1 tsp vanilla
1 tablespoon pure organic maple syrup or raw honey
1 tablespoon chopped walnuts
Instructions
Combine almond milk, water and salt in a medium saucepan; heat until almost boiling. Add oats, banana, vanilla and spices. Cook, stirring, until creamy, 10 to 20 minutes. Remove from heat, add maple syrup or honey. Divide between 2 bowls, sprinkle with walnuts and serve.
2 servings, about 1 cup each
Pear & Red Onion Gratin
| Ingredients 1 large red onion 3 ripe Bosc pears 3 tablespoons extra-virgin olive oil, divided 1 tablespoon chopped fresh thyme 1/4 teaspoon salt Freshly ground pepper to taste 1 cup coarse dry breadcrumbs, preferably whole-wheat (see Note) 1/3 cup grated Parmigiano-Reggiano |
| Instructions 1. Fill a large bowl three-quarters full with water; add a handful of ice cubes. Cut onion into 16 wedges, place in a strainer and lower into the water. Let stand for 20 minutes. 2. Preheat oven to 400°F. 3. Halve and core each pear; cut each half into 6 slices. Drain the onion wedges well and place them in a 9-by-13-inch glass baking dish along with the pear slices, 1 tablespoon oil, thyme, salt and a grinding of pepper; toss to combine. Cover with foil. 4. Roast for 30 minutes, stirring twice. 5. Meanwhile, combine breadcrumbs and cheese in a small bowl. Drizzle with the remaining 2 tablespoons oil; stir to combine. Remove the pan from the oven, sprinkle the crumb mixture evenly over the gratin, return to the oven and roast until the breadcrumbs are well browned, 20 to 30 minutes more. Let cool for 10 minutes before serving. |
