15-Day Anti-Inflammatory Diet Cookbook: A Complete Beginners’ Guide to Fight against Inflammation and Heal the Immune

By Amy Myers, M.D.

An anti-inflammatory diet can be complicated and expensive to maintain. A15-Day Anti-Inflammatory Diet Cookbook is here to make it easy and accessible, with simple but amazing effective anti-inflammatory recipes. Because to reduce inflammation, You will have to control the intake of unhealthy and saturated foods that increases inflammation. Also, avoid foods that are rich in Trans Fats and refined carbs like baked foods and fast foods that have saturated fat like bacon and butter. This book has the best selection of anti-inflammatory diet recipes to ensure you continue to enjoy your meals without stress.

15-Day Anti-Inflammatory Diet Cookbook includes:

Complete a 15-day meal plan.

77 super delicious alternative recipes for substitution.

A graphic picture of each recipe.

Nutritional values of each recipe.

Factors that facilitate inflammation.

Foods to ignore to reduce inflammation.

How inflammation can cause chronic disease and lots more...

• Language: English
• Publisher: XinXii
• Release date: Dec 29, 2021
• ISBN: 9783986462826

Book preview

15-Day Anti-Inflammatory Diet Cookbook

A Complete Beginners’ Guide to Fight against Inflammation and Heal the Immune naturally with over 70 Healthy Plant-Based recipes

––––––––

Amy Myers, M. D.

Copyright © 2020 Amy Myers, M.D.

ISBN: 978-3-98646-282-6

Verlag GD Publishing Ltd. & Co KG, Berlin

E-Book Distribution: XinXii

www.xinxii.com

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All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form, including photocopying, recording, or other electronic methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Dedication

This book ‘15-Day Anti-Inflammatory Diet Cookbook’ is written to improve healthy living and to help control risk of several health issues, such as heart disease, Alzheimer's disease, psoriasis, diabetes, cancer,  Crohn's disease and rheumatoid arthritis.

Contents

Chapter One: Introduction

Major Types of Inflammation

Acute inflammation:

Characteristics and signs of acute inflammation

Chronic inflammation:

Major Types of Chronic Inflammation Diseases

Chapter Two: Causes of Inflammation

Signs of inflammation

General Responses of Inflammation in the Body

What happens when you have inflammation?

Chapter Three: How Inflammation causes chronic disease

What is Anti-inflammatory diet

Anti-Inflammatory Foods You Can Enjoy

Foods to Avoid for Inflammation (Inflammatory Foods)

Chapter Four: Day One

Roasted Salmon with Smoky Chickpeas & Greens

Cranberry-Almond Granola Bars

Herbal Chamomile Health Tonic

Day Two

Korean Grilled Mackerel

Bowl of Red Cabbage Salad, Blue Cheese & Maple-Glazed Walnuts

Garlic Roasted Salmon & Brussels Sprouts

Day Three

Chocolate-Pistachio Kiwi

Almond-Matcha Green Smoothie Bowl

Easy Saag Paneer

Day Four

Salmon & Fall Vegetables with Bagna Cauda

Green Salad with Edamame & Beets

Roasted Beet Hummus

Day Five

Peach, Raspberry & Watercress Salad with Five-Spice Bacon

Turmeric Latte

Purple Fruit Salad

Day Six

Beet & Goat Cheese Tartines

Spinach Salad with Japanese Ginger Dressing

Turmeric-Ginger Tahini Dip

Day Seven

Miso Soup, Noodles with Shrimp & Green Tea Soba

Apricots & Walnuts

Orange, Anchovy & Olive Salad

Day Eight

Spinach-Avocado Smoothie

Jakarta-Style Savory Rice Porridge {Bubur Ayam Betawi}

Roasted Beet Salad, Tangerine & Feta with Pistachios

Day Nine

Green Tea-Peach Smoothie Bowl

Mediterranean Tuna-Spinach Salad

Roasted Root Veggies & Greens over Spiced Lentils

Day Ten

Romaine Wedges with Sardines & Caramelized Onions

Fruit & Nuts Snack Mix

Roasted Cauliflower & Potato Curry Soup

Day Eleven

Berry-Almond Smoothie Bowl

Homemade Hummus Recipe

Tabbouleh Salad

Day Twelve

Barley Porridge with Blueberries

Creamy Leek Avocado Soup

Date Avocado Chocolate Truffles

Day Thirteen

Mango Chia Coconut Smoothie Bowl

Persian Mulberry Marzipan Candy (Toot)

Spicy Pan Seared Fish with Tamarind Sauce

Day Fourteen

Ash Reshteh (Persian Noodle Soup Recipe)

Persian Baked Zucchini Frittata (Kuku Kadoo)

Red Lentil Soup with Quinoa

Day Fifteen

Spiced Herbed Lentil Salad with Avocado

Spicy Cauliflower Rice with Farro

Mom's Grilled Sauerkraut Avocado Sandwich

Chapter Five: Alternative Recipes

Quick and Easy Quinoa Orange Salad

Beetroot, Lentil & Hazelnut Salad with a Ginger Dressing

Herb-Crusted Cauliflower Steaks with Beans and Tomatoes

Lentil, Chicken Soup with Sweet Potatoes & Escarole

Curried Shrimp & Vegetables Recipe

Homemade Vegetarian Chili

Smoked Salmon and Poached Eggs on Toast

Salmon Cakes

Ultimate Power Balls

Free-Spirited Nachos

Cashew Sour Cream

Creamy Avocado Dressing

Citrus Salad with Ginger Yogurt

Indian Spiced Carrot Soup with Ginger

Spinach, Red Bell Pepper, & Goat Cheese Salad with Oregano Dressing

Pan-Seared Salmon on Baby Arugula

Roasted Root Vegetables

Chinese Broccoli, Arctic Char & Sweet Potato Purée

Roasted Salmon with Orange-Herb Sauce

Carrots and Brussels Sprouts

Chilled Red Bell Pepper and Habanero Soup

Curried Chicken Salad with Spiced Chickpeas and Raita

Vegan super soup

Tuna carpaccio with grilled veggies

Sweet potato and walnut salad

Turmeric, lentil and lemon soup

Broccoli ‘rice’ with spiced chili tofu and sunflower seeds

Sourdough toast with Nut Butter, Blueberries & Banana

Slow-Cooker Oats

Salmon and fennel salad

Roast pumpkin salad with cranberries and pistachio

Middle-Eastern grilled salmon with rice salad

Chapter One: Introduction

The anti-inflammatory diet is based on foods that are healthy sources of Omega-3 acids, Vitamin C and E, polyphenols, probiotics and prebiotics which can decrease inflammation. In order to get essential vital nutrients, you need to consume more of vegetables and fruits, whole grains, legumes and fatty fish like tuna and salmon and healthy fats like avocados and olive oil. Also, include cherries and berries in your diet to intake polyphenols. Add a lot of nutrient-dense vegetables like leafy greens and always use spices and herbs to add flavors.

Since inflammation is prone to increase or decrease due to a certain diet or food intake, it is very important to choose anti-inflammatory diets.

What is inflammation?

Inflammation is an important part of the immune system's response to injuries and infections. This is the body’s way of signaling to the immune system about healing and repairing damaged tissues, as well as protecting against alien invaders such as viruses and bacteria. In short, Inflammation is the body's response to injury.

Without inflammation, as a physiological response, wounds will grow and infections can become fatal. However, if the inflammatory process lasts too long or if the inflammatory response occurs in places where it is unusual, it can become problematic. Chronic inflammation is associated with certain diseases, such as heart disease or stroke, and can also lead to autoimmune disorders, such as rheumatoid arthritis and lupus. But a healthy diet and lifestyle can help control inflammation.

Major Types of Inflammation

Acute inflammation:

Acute inflammation occurs after a cut on the knee, sprain of the ankle or sore throat. It is a short-term response with localized effects, that is, it works exactly where the problem exists.

Characteristics and signs of acute inflammation

Redness

Swelling

Fever

Severe pain in the body, etc.

In the case of acute inflammation, the blood vessels dilate, blood flow increases, and white blood cells swarm in the damaged area, helping to heal. This response causes the damaged area to redden and swell.

During acute inflammation, chemicals known as cytokines are secreted by damaged tissue. Cytokines act as "alarms" that inject your body’s immune cells, hormones, and nutrients to solve the problem.

In addition, hormone-like substances known as prostaglandins create blood clots to heal damaged tissues and also cause pain and heat as part of the healing process. As the body heals, acute inflammation gradually subsides.

Chronic inflammation:

Unlike acute inflammation, chronic inflammation can have long-term effects on the whole body. Chronic inflammation can also be referred to as persistent mild inflammation because it causes sustained low-level inflammation throughout the body, as indicated by a slight increase in immune system markers found in the blood or tissues. This type of systemic inflammation can contribute to the development of the disease.

A low level of inflammation can be caused by a perceived internal threat, even when there is no disease to fight or injury to cure, and sometimes it signals the immune system to respond. As a result, white blood cells are teeming, but they have nothing to do, and they have nowhere to go, and they may eventually begin to attack internal organs or other healthy tissues and cells.

Researchers are still working to understand the effects of chronic inflammation on the body and the mechanisms involved in the process, but it is