Anti-Inflammatory Diet in 21 Days (eBook)

100 Recipes, 5 ingredients and 3 weeks to eliminate Inflammation

Nicole Moore (Autor)

eBook Download: EPUB

2018 | 1. Auflage
181 Seiten
Publishdrive (Verlag)
978-0-00-007043-2 (ISBN)

Infos

The Life-Defining and Transformative Anti-Inflammatory Diet and Meal Plan To Restore Your Health-With Five Ingredients or Fewer

Holistic nutritionist Nicole Moore places you on the right path to perfect health by showing you how to drastically reduce inflammation by following an anti-inflammatory diet. Easy does it, satisfying, and healthy with Moore's 5 ingredients, inflammation-fighting recipes.

The Anti-Inflammatory Diet in 21 is a vital anti-inflammatory diet cookbook and meal plan with one primary goal of transitioning you to a healthier lifestyle that supports your immunity.

Find out how an autoimmune diet can be effortless, suitable and loaded with variety and flavor.

This book, Anti-Inflammatory Diet in 21 preps you, with: more than 100 easy, mouth-watering inflammation -fighting recipes. It is a 21-day meal plan to remove inflammation-causing triggers and replace them with beneficial foods.

You have on your hands:

Recipe labels for dietary restrictions -vegan, gluten free, soy free, nut free, and more

Lifestyle and dietary nuggets to encourage healthy habits and soothe constant inflammation

The Anti-Inflammatory Diet in 21 puts you back on track to hold up your health goals, fights your inflammation, and still consumes foods you enjoy.

Tiredness, gastro-intestinal disturbances, joint swelling and chronic aches. Many of us recognize symptoms like these prior to knowing that the chronic inflammation is at the root of it. The cheering news is that you get on the track; you can without delay helping your body heals with the power of healthy nutrition through an anti-inflammatory diet.

In The Anti-Inflammatory Diet 21, Moore makes her easy diet program guidelines and tasty, simple recipes available to individuals who suffer from inflammation symptoms, or even just wants to enhance their general wellbeing. Stylish, concise, and uncomplicated, The Anti-Inflammatory Diet 21 is your all-in-one quick-start guide.

Your body is doing its best to fight inflammation. Join the fight with the quick-start action plan laid out in The Anti-Inflammatory Diet 21, and start feeling better one delicious, nutritious meal at a time.

Textauszug

Avocado Toast with Greens

Serves 2-4 | Prep: 5 Minutes | Cook: 5 minutes|

Ingredients

1 teaspoon anchovy paste

1 teaspoon lemon juice

½ teaspoon kosher salt (plus extra for serving)

¼ teaspoon ground pepper (plus more for serving)

4 toasted mini naans or slices of your favorite bread

1-2 avocados, pitted, peeled and diced

½ English cucumber, sliced

Olive oil (for serving)

Lemon wedges (for serving)

2 cloves garlic

4 oz feta cheese

1 cup basil

¼ cup chopped chives

¼ cup tarragon leaves

2 tablespoons Greek yogurt

Directions

Processed the garlic until minced in a food processor bowl. Add the feta cheese, lemon juice, anchovy paste, Greek yogurt, tarragon, chives, basil, pepper, and salt. Process until well mixed and pretty smooth.

If you preferred more creaminess, add a bit of Greek yogurt.  You can prepare the spread a day prior to and have it store in your refrigerator.

Toast the mini naan or slices of bread. Spread the feta green over the toasted naan/bread. Top with cucumber slices, accompanied by avocado. Dust with a little touch of olive oil, and then season with pepper and salt.  Serve with a lemon wedge. Enjoy straightaway.

Per Serving: Calories: 249| Carbs:25g| Fat:16g| Protein:6g| Fiber:9g|

Maple -Tahini Oatmeal

Serve: 2 | Prep Time: 5 minutes| Cook Time: 6 minutes |

Ingredients

1 cup old-fashioned rolled oats

1 cup vanilla unsweetened Almond Milk

1 cup water

Blueberries and strawberries for topping

Drizzle:

2 Tablespoon tahini

½ tablespoon pure maple syrup

2 Tablespoon water

Optional: sprinkle of hemp seeds on top (about 1 Tablespoon)

Directions

You can make oats on a stove or microwave depending on your choice.

For microwave, add oats, almond milk, and water to a bowl and microwave for 3-5 minutes until cooked. For stove top add oats, almond milk, and water to a pot and let it cook on low heat with a cover until the oats are done. In respect of the manner of cooking, allow it to cool for 5 minutes so that the mixture can thicken up.

Add your preferred toppings.

For the drizzle pour all the ingredients into a small bowl and mix until thoroughly combined.

Notes

For preparing the dressing to add everything into a small bowl and mix really well with a form or small wish, initially it will separate and appear really funky but continue stirring and it should all come together and form a creamy dressing

Per Serving: Calories: 299 | Fat: 18 g| Carbs: 32g| Protein: 8g| Fiber: 7g|

Butternut Squash Smoothie

Serves: 2 | Prep Time: 15 minutes | Cook time: 25 minutes |

Ingredients

1 cup well-baked and mashed butternut squash

3/4 cup vanilla non-dairy milk (sweetened or unsweetened; good with any kind of nut milk)

3/4 cup orange juice, preferably fresh

½ teaspoon cinnamon

½ teaspoon ground ginger (or use ½ teaspoon grated fresh ginger for a more distinct flavor

1 heaping tablespoon cashew or almond butter

½ teaspoon vanilla extract

Liquid sweetener (stevia, agave, maple syrup — but taste first, you may not need it at all,

especially if using sweetened nondairy milk)

Directions

Combine all the ingredients in a blender and process until smooth. Serve at once at room temperature.

Notes:

If using a high-speed blender and you have the means to cut up a raw butternut squash, you can start with 1 ¼ cup chunks, unbaked.

Per Serving: Calories: 124.1 | Fat: 0.1g | Protein: 0.9g | Carbs: 31.4g | Fiber: 2.9g

Eat Your Greens Smoothie

Serves: 2 | Prep Time: 5 minutes | Cook time: 5 minutes |

Ingredients

1 cup frozen or fresh blueberries

½ cup unsweetened soy, hemp or almond milk

½ cup pomegranate juice or other unsweetened fruit juice

1 tablespoon ground flaxseeds

3 ounces baby spinach or kale

2 ounces romaine lettuce

1 banana

Directions

Blend all ingredients in a high-powered blender until smooth and creamy.

Per Serving: Calories 313| Total Fat: 4g|  Carbs: 58g | Fiber :2g| Protein: 10g|

Strawberry Sunshine Smoothie

Serves:  4| Prep Time: 15 minutes| Cook time: 3 minutes |

Ingredients

1 ½ cups whole frozen strawberries

1 ½ cups rice milk

1 ½ cups water

1 tablespoon liquid vitamin (optional)

1 cup frozen mango chunks

1 cup frozen pineapple tidbits

½ cup orange juice

Directions

Add all to a blender

Blend together for 2 minutes or until smooth.

Serve and enjoy with a pretty glass with a straw!

Per Serving: Calories: 132.6| Total Fat: 1.1 g| Carbs: 31.8 g| Fiber 3.1 g| Protein 1.1 g|

Blueberry -Millet Breakfast Bake

Serves: 4| Prep Time: 30 minutes|

Ingredients

3 cups water

1cup uncooked millet

½ teaspoon salt

½ teaspoon ground cinnamon

¼ teaspoon ground nutmeg

1 cup frozen blueberries

¼ cup chopped walnuts

Brown sugar, if desired

Directions

In a 2-quart saucepan bring to boil nutmeg, millet, salt, cinnamon, and water.  Lower the heat; cover and simmer 20 to 25 minutes, stirring intermittently until the millet is soft, and nearly all the water is absorbed. Remove from heat.

Stir in frozen blueberries; cover and allow it standing for almost 3 minutes or until blueberries are hot and the remaining water is absorbed.

To serve, scoop millet into 4 bowls. Top with walnuts. Serve with brown sugar.

Notes: Top with reduced-fat coconut milk, or if you are not following a vegan diet, top with fat-free half-and-half.

Per Serving: Calories: 270| Total Fat: 7g| Carbs: 45g| Protein: 7g|

Savory Quinoa Breakfast Stew

Serves: 3 | Prep Time: 15 minutes| Cook time: 30 minutes |

Ingredients

2 tablespoons olive oil

1 stalk celery, finely chopped

2 carrots, sliced

1 teaspoon ground turmeric

1 teaspoon lime juice salt to taste

1 small onion, minced

1 clove garlic, minced

1 cup vegetable stock

½ cup uncooked quinoa, rinsed

¼  teaspoon dried basil

Directions

Cook the olive oil in a saucepan over medium heat.

Stir in the celery, garlic, carrots, and onion. Bake and stir until the onion become softened and turned lucent about 5 minutes.

Stir in the vegetable stock, quinoa, turmeric, and basil.  Allow it to simmer, then decrease heat to low, cover, and simmer again 25 to 30 minutes until the quinoa is soft and has absorbed the liquid. Once cooked, stir in the lime juice, and season to taste with salt to serve.

Per Serving: Calories: 277 | Total fat: 11.1g | Carbs: 27.3| Protein: 5.2g|

Chia Breakfast Pudding

Serve: 4 | Prep time :5 minutes| Cook time: 4 hours|

Ingredients

¼ cup chia seeds

1 ½ cups water

2/3 cup raw cashews

6 large dates, pitted, soaked in water overnight, and drained

½ teaspoon ground cinnamon

½ teaspoon pure vanilla extract

Pinch sea salt

Optional toppings

1 cup fresh berries, diced pineapple, or sliced bananas

2 tablespoons unsweetened cocoa powder or ground cinnamon

Handful grain-free granola

Directions

Combine the chia seeds and water in a small bowl; place aside until the mixture forms a gel, 20 minutes.

In a high-speed blender, combine vanilla, cinnamon, dates, cashews, half of the chia gel and salt. Puree until smooth. Then transfer the mixture to a medium-sized bowl; stir in the remaining chia gel.

Serve immediately, topped with one or more of the optional toppings, if preferred, or keep in the refrigerator until set to serve.

Per Serving: Calories: 159 | Fat: 7g| Carbs: 22g | Fiber: 2g | Protein: 4g|

Maple-Cinnamon Granola

Serves: 20| Prep Time: 10 minutes | Cook Time:45 minutes|

Ingredients

10 cups rolled oats, not instant

1 cup raw hulled sunflower seeds

½ cup unsweetened flaked coconut

1 ½ teaspoons ground cinnamon

3 tablespoons water

½ teaspoon salt

1 cup maple syrup

1/3 cup vegetable oil

1 teaspoon vanilla extract

2 cups raisins

2 cups roasted nuts

Directions

Pre-heat the oven to 3000F and lightly oil 2 jelly-roll pans.

Mix first 4 ingredients; place aside.

Bring water to boil, and dissolve the salt.

Add the syrup and the oil and simmer.

Remove from heat and beat in the vanilla.

Empty over the oats, sunflower seeds, cinnamon, coconut, and whisk.

Sautee 45 minutes, stirring at least 3 times

.

Cool and add raisins and toasted nuts.

Per Serving: Calories: 410.5| Total Fat: 18.3 g| Carbs: 54.9 g| Fiber: 6.9 g| Protein: 11.1g|

Quick Greens and Cauliflower Bowl

Serves: 2| Prep Time: 10 minutes| Cook Time: 5 minutes|

Ingredients

1 cup coarsely chopped fresh cilantro leaves and stems

½ cup coarsely chopped white onion

1 garlic clove

1 seeded jalapeno

2 tablespoons olive oil

1 pound fresh cauliflower crumbles or riced cauliflower (about 4 cups)

1 teaspoon fresh lime juice

3/8 teaspoon kosher salt

Direction

Put coarsely sliced fresh...

Produkt-Details

• Erscheint lt. Verlag: 16.5.2018
• Sprache: englisch
• Themenwelt: Sachbuch/Ratgeber ► Essen / Trinken
• ISBN-10: 0-00-007043-2 / 0000070432
• ISBN-13: 978-0-00-007043-2 / 9780000070432