The 30-Minute Fibromyalgia Cookbook: 75 Quick and Easy Anti-Inflammatory Recipes

By Bonnie Nasar

Fight fibro the natural way with delicious anti-inflammatory meals in 30 minutes or less
Supporting your body with nourishing food has a real impact on your health—but when your fibromyalgia symptoms flare up, it's hard to find the time or energy to cook. The 30-Minute Fibromyalgia Cookbook is packed with quick, tasty anti-inflammatory recipes that can help you manage fibromyalgia naturally—and give you time and energy to spare.
Find up-to-date info on how to soothe fibro symptoms like pain, lethargy, and indigestion by offering your body the right nutrients. The curated ingredients in this cookbook include nutritious and flavorful fruits, vegetables, lean proteins, and unsaturated fats. No-fuss 30-minute recipes make it easy to reduce foods that may aggravate your fibromyalgia symptoms.
The The 30-Minute Fibromyalgia Cookbook includes:

- 30-Minute meals—No matter your cooking skills, you can make any of these fibromyalgia-friendly gourmet-style recipes in a half hour or less—including prep and cooking time.
- 75+ Satisfying recipes—Dig in any time of day with recipes for Chai-Spiced Quinoa Breakfast Bowl, Broccoli with Vegan "Cheddar" Sauce, Ginger-Soy Ahi Tuna Steak, Grilled Steak Salad, Pumpkin Cookies, and more.
- Shortcuts and tips—Discover kitchen shortcuts that can save you time, along with lists of handy tools and pantry staples to keep on hand for quicker prep.
De-stress and begin finding relief while eating well with The 30-Minute Fibromyalgia Cookbook.

• Language: English
• Publisher: Open Road Integrated Media
• Release date: Sep 8, 2020
• ISBN: 9781647394219

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Copyright © 2020 by Rockridge Press, Emeryville, California

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Interior and Cover Designer: Monica Cheng

Art Producer: Meg Baggott

Editor: Nadina Persaud

Production Editor: Nora Milman

Photography © 2020 Iain Bagwell.

Food styling by Katelyn Hardwick.

Author photo courtesy of Juliet Nasar.

ISBN: Print 978-1-64739-686-2

eBook 978-1-64739-421-9

R0

In blessed memory of my dear father, the esteemed rheumatologist Dr. Mori Schwartzberg. I felt your presence with every recipe created and every word written.

Avocado-Mint Sorbet

CONTENTS

INTRODUCTION

Chapter 1:Finding Fibromyalgia Relief with Food

Chapter 2:Beverages and Breakfast

Four-Seed No-Oatmeal

Almond Mug Cake with Blueberry Chia Jam

Baked Oatmeal with Berries

Golden Turmeric Latte

Cinnamon-Avocado Smoothie

Frozen Cherry Smoothie

Flourless Pumpkin Muffins

Mediterranean Scrambled Eggs

Avocado-Hummus Toast

Kale and Quinoa Egg Muffins

Chai-Spiced Quinoa Breakfast Bowl

Chapter 3:Sides and Salads

Chopped Mediterranean Salad with Tahina Dressing

Asparagus with Creamy Avocado Sauce

Broccoli with Pine Nuts and Pomegranate Seeds

Cauliflower Rice Sushi Salad

Spinach Salad with Tuna and Soft-Boiled Egg

Shredded Brussels Sprout Salad

Arugula and Fig Salad

Swiss Chard with Chickpeas and Allspice

Kale Salad with Nutritional Yeast

Roasted Chickpea Salad

Bean Taco Salad

Cumin-Spiced Sautéed Cabbage

Chapter 4:Meatless Mains

Roasted Tofu Shawarma with Turmeric Cauliflower Rice

Maple-Orange Grilled Tempeh with Sweet Potato

Gluten-Free Parsley-Pesto Pasta with Kalamata Olives

Baked Hemp-Seed Falafel with Curry-Yogurt Sauce

Sautéed Cabbage with Walnuts

Zucchini Noodle Alfredo with Toasted Pumpkin Seeds

Sweet Potato Toast with Avocado and Sauerkraut

Sunflower Seed Tuna in Lettuce Cups

Broccoli with Vegan Cheddar Sauce

Vegetarian Beef Crumble with Cauliflower Mash

Persian Bean Stew with Dill and Parsley

Cauliflower Steak with Mushroom Gravy

Chapter 5:Fish

Rosemary and Honey Oven-Baked Salmon

Ginger-Soy Ahi Tuna Steak

Sardine Spread on Cucumber Rounds

Grilled Mackerel Fillet with Black-Eyed Pea Salad

Pan-Seared Trout with Tzatziki

Tuna Burgers on a Bed of Arugula

White Wine Halibut with Artichoke Hearts

Roasted Salmon with Lemon and Orange

Chapter 6:Poultry and Meat

Chicken Noodle Soup

Ground Turkey Vegetable Soup

Grilled Steak Salad

Turkey and Avocado Collard Green Wrap

Turmeric Chicken with Spinach and Brown Rice

Shredded Chicken Tacos

Coriander-Spiced Chicken with Celeriac

Beef Lettuce Cups

Chicken with Zucchini Noodles and Cauliflower Alfredo

Rotisserie Chicken with Asparagus

Lemon-Oregano Chicken

Beef and Broccoli with Oil-and-Garlic Sauce

Beef and Egg Bowl

Chapter 7:Snacks and Desserts

Chocolate-Covered Walnuts

Chocolate, Coconut, and Almond Cookie Dough Balls

Frozen Blueberry Yogurt Poppers

Avocado-Mint Sorbet

Pumpkin Cookies

Lime and Olive Oil Mini-Cake

Maple-Banana Chia Pudding

Strawberries with Macadamia Nut Dip

Cherry-Balsamic Glazed Yogurt

Avocado Brownies

Warm Apples with Almond Butter

Chapter 8:Basics

Tahina Sauce

Dairy-Free Tzatziki

Almond Feta Cheese Wheel

Blueberry-Lemon Chia Jam

Flaxseed Egg Substitute

Quick and Easy Vegetable Broth

Chicken Broth

Shawarma Seasoning

Pickled Avocados

Almond Flour Crackers

MEASUREMENT CONVERSIONS

RESOURCES

REFERENCES

ACKNOWLEDGMENTS

ABOUT THE AUTHOR

INTRODUCTION

Nutrition is a tricky business with a lot of information circulating that is not always based on sound science. For registered dietitians, a large part of our job is weeding through the nutrition myths and separating fact from fiction for our patients. Sometimes clinical studies are scarce and we have to think outside the box, relying on what limited research we can find and the anecdotal evidence from our private practices. I am forever grateful to have learned my critical thinking skills from my father, Dr. Mori Schwartzberg (may his memory be a blessing). As a rheumatologist, he treated many patients with fibromyalgia at a time when most doctors believed it was a psychiatric condition. He was advocating for his patients before advocating was even a trend. My father also instilled in me, from a very young age, a love for nutrition and an understanding of how the foods we eat affect our health.

I remember hearing my father talk about fibromyalgia when I was very little. He would have stacks of research articles all around him, reading intently, confounded by this unusual constellation of symptoms that he was seeing in his practice. Fibromyalgia, like most chronic pain conditions, remains difficult to understand and therefore difficult to treat. But there is hope! Most experts believe in a multidisciplinary approach, focusing on symptom management. In this book we will focus on how one aspect of this approach, nutrition, can help decrease symptoms and increase quality of life.

My work with chronic pain patients started with my own chronic pain issues. When I realized that my symptoms were affecting my ability to function in daily life, I put my expertise and training as a registered dietitian to work. I read all the evidenced-based research articles I could get my hands on. I learned about pain-signaling pathways and how they can be affected by the foods we eat and the chemicals and hormones we release to digest them. My research led me to develop a way of eating that decreased my chronic