Anti-Inflammatory Recipe Book - Healthy Body Healthy Life ... · 3 tablespoons apple cider vinegar...

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Anti-Inflammatory Recipe Book

Copyright © 2019, Better Beyond 50 All rights reserved. No portion of this book may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for his or her own personal use. This book may not be reproduced in any form without the written permission of the publisher, except by a reviewer who wishes to quote brief passages in connection with a review written for inclusion in a magazine, newspaper or website and has written approval prior to publishing. BetterBeyond50.com Professional Advice Disclaimer The nutrition, exercise, and health information and activities described in this book were developed by the author and are to be used as an adjunct to improved health, fitness, and weight-loss. These programs may not be appropriate for everyone. All individuals, especially those who suffer from any disease or are recovering from any injury, should consult their physicians regarding the advisability of undertaking any of the activities suggested in these programs. The author has been painstaking in her research. However, she is neither responsible nor liable for any harm or injury resulting from this program or the use of the exercises or exercise devices described herein.

__________________________ BREAKFAST RECIPES __________________________

Cranberry Cinnamon Oatmeal Ingredients(serves1)2cupswater1apple,coredanddiced1/2cupfreshcranberries1cupquick-cookingoats1-2tspGoldenLakanto*1/2teaspoongroundcinnamon1/4teaspoongroundnutmeg1pinchsalt1/2cupchoppedwalnuts

Directions:1. Combine water, apple, andcranberries together in a bowl;bringtoaboil.

2. Cookmixtureuntilcranberriesburstandappleistender,about5minutes.3. Reduceheattomediumandstiroats,brownsugar,cinnamon,nutmeg,andsaltinto applemixture. Cook, stirring continuously, untilwater is absorbed andoatmealthickens,2to3minutes.

4. Topoatmealwithwalnuts.Enjoy!

*Lakantoisazero-glycemicsweetenermadefrommonkfruitthatcooksandbakeslikesugarbutisamuchhealthiersubstitute.Iusethisbrand:http://amzn.to/2yP6zht

Chocolate, Strawberry & Avocado Smoothie

Ingredients(serves2)12oz.coconutmilk1cupfrozenstrawberries1ripeavocado,chopped2tablespoonscacaopowder(orunsweetenedcocoapowder)½teaspoonvanilla1 scoop Stevia Now (*optional-added forsweetness)

Directions:1. Placeallingredientsinahigh-poweredblender,startingwiththenutmilk.Blenduntilwellblendedandcreamy.Enjoy!

Scrambled Eggs with Rosemary & Capers

Ingredients(serves1)2free-rangeeggs1tsp.grass-fedorganicbutter1tsp.capers1tsp.rosemarySeasaltandpepper,totaste

Directions:1.Crack theeggs intoabowl andwhisktogether.2.Placeasmallskilletonlowheatand add the butter. When thebutter begins to bubble add thecapersandrosemaryandstirfor1minute.3.Addthewhiskedeggsandcookonalowtemperature,scramblingandturningwithaspatulauntiltheeggsarecooked.4.Servewithsaltandpeppertotaste,ifdesired.Enjoy!

_________________________ BREAKFAST RECIPES ______________________

Southwest Sliders

Ingredients(serves4)1lb.groundturkey,beeforpork¼redonion,minced¼redonion,thinlysliced½jalapenopepper,diced½redbellpepper,diced1teaspoongroundcumin½teaspoongroundredpeppersaltandpepper,totaste1tablespoonfat(Iusedbaconfat)

Directions:1.Addallyouringredientsforyourburgersinalargebowl.Shapeintosmallburgerpatties.2.Heatupalargeskilletundermediumheatwithabitoffatinit(Iusedbaconfat)andaddyoursliders.Flipafterabout3-5minutesoruntilcookedtoyourliking.3.ServetoppedwithSpicyAvocadoSlaw(page15).Enjoy!

Pizza Quiche Ingredients(serves8)8wholeeggs¼c.blackolives,sliced6sundriedtomatoes,chopped1smallredonion,chopped½cupbroccoli,chopped½tsp.paprika½tsp.onionpowder½tsp.finegrainseasalt1tbsp.choppedfreshchives1tbsp.coconutoiltocoatthepan

Directions:1.Cookthebaconinacastironskilletovermed-hiheatuntilcrisp,drainonpapertowelsandsetaside.2.Preheatovento375degreesandgreasepieplatewithcoconutoil.3. In amediummixingbowl,whisk together the eggs, salt, paprika andonionpowder.4. Crumble the cooled bacon and add to the eggmixture. Last, add thechoppedchivesandstirtocombine.5. Pour egg mixture into pie place. Bake in the preheated oven 30-40minutes,oruntiltheeggshaveset.Removefromovenandletcoolbeforeremovingandserving.Enjoy!

Berry Chia Pudding

Ingredients(serves2)1-1½cupscoconutmilk¼cupchiaseeds⅓cupblueberries⅓cupraspberries⅓cupstrawberries,slicedinhalves¼cupunsweetenedcoconutflakesOptional:1scoopofstevia

Directions:1. In a bowl, mix together all of theingredients except the coconutflakes and nuts. Place in therefrigeratorovernight.

2. Toserve,placehalfofthechiapuddinginabowlandtopwithcoconutflakesandnuts.Enjoy!NOTE:Theimageshowsalmonds,butyouwouldexcludetheseaspartofthe30-DayEliminationDiet.

Bacon, Apple & Strawberry Salad Ingredients(serves1)2-3piecesofbacon1c.lettuce,chopped2strawberries,sliced¼apple,chopped¼c.pumpkinseedsDressingApplecidervinegarOliveoilSeasaltBlackPepper

Directions:1.Inaskillet,cookthebaconovermediumheat.2.Meanwhile,assembletherestofthesaladingredientsinabowl.3.Whenbaconiscookedtoyourliking,breakintobite-sizedbitsandsprinkleoversalad.Topwithpecans.Enjoy!

Simple Strawberry Smoothie

Ingredients(serves1)12ouncescoconutmilk1cupstrawberries,frozen1teaspoonflaxseeds1bunchkale,spinachorSwisschard1 scoop Stevia Now (*optional-added forsweetness)

Directions:1.Placeallingredientsinablenderintheorderlisted.Blendonhighuntilsmooth.Enjoy!

Breakfast Sausage Ingredients(serves4)1poundgroundpork1teaspoongroundsage1teaspoonpaprika1teaspoonseasalt1teaspoonblackpepper1tablespooncoconutoil,toheatintheskillet

Directions:1.Preheat1tablespooncoconutoilinaskilletovermediumheat.2.Combinespicesinasmallbowl.Addporkandmixuntilwellcombined.3.Forminto8patties.4.Cookpattiesovermediumheatuntilbrownedandcookedthrough.Enjoy!

Very Berry Smoothie

Ingredients(serves1)12ouncescoconutmilk1cupmixedberries,freshorfrozen¼smallavocado1teaspoonflaxseeds1teaspoonchiaseeds1bunchkale,spinachorSwisschard1 scoop Stevia Now (*optional-added forsweetness)

Directions:1.Placeallingredientsinablenderintheorderlisted.Blendonhighuntilsmooth.Enjoy!

____________________ LUNCH/DINNER RECIPES _____________________

Balsamic Chicken Kabobs

Ingredients(Serves4)2.5lbs.boneless,skinlesschickenbreasts,cutinto1"cubes2redpeppers,cutintocubes1yellowpepper,cutintocubes1redonion,cutintocubes1pintcherrytomatoes1yellowsquash,cutinto½"slices2zucchini,cutinto½"slicesBalsamicMarinade¼cupbalsamicvinegar¼cupoliveoil1tablespoonDijonmustard1tablespoonhoney1teaspoondrybasilSeasalt&pepper

Directions:1.Inasmallbowl,addbalsamicvinegar,Dijonmustard,honey,drybasil,salt,andpepper.Whisktogetherandslowlyaddintheoliveoilwhiskingtheentiretime.2.Inalargebowl,addchickencubesandhalfthebalsamicmixture,reservetherest.Stirtomakesureallthechickeniscoated.Placemarinatedchickeninglass-covereddishandplaceintherefrigeratorfor20-60minutestomarinade.3.Preheatgrilltomediumhighheat(375-400degreesF).4.Removethechickenfromtherefrigeratorandassemblethekabobs.Alternateveggieswithchickenonaskeweruntileverythingisusedup.5.Placekabobsonthegrillandgrilleachsidefor3-4minutes,untilcharred.Brushtheremainingmarinadeonthekabobs.Grillfor2moreminutes.6.Removefromgrillandserve.Enjoy!

_________________________ LUNCH/DINNER RECIPES ______________________

Poached Cod in Tomato Sauce

Ingredients(serves2)4(6-ounce)skinless,bonelesscodfillets2cupssugar-freemarinarasauce2tsp.chives2tsp.Italianparsley2tsp.basilSeasaltandblackpepper,totaste

Directions:1.Sprinklebothsidesofthecodwithseasalt.2.Grabaskilletwithalid,andpourinmarinarasauce.Theskilletshouldbelargeenoughtofitthefilletssnuglyinasinglelayer.Ifyou’repoachingfourfillets,a10-inchskilletworksgreat.3.Increasetheheattohightobringthesaucetoaboil.Whenthesauceisbubbling,carefullyslipintheseasonedfillets.4.Lowertheheattomedium-low—enoughtomaintainasimmer.Coverthepanandcookfor5to8minutesoruntilthefishisopaqueandcookedtoyourpreferreddoneness.5.Topthefishwithblackpepperandherbs.6.Servethesaucyfishwithasalad,EasyGrilledVegetables(August2017MealPlanpage12),orcauliflowerrice(September2017MealPlanpage12).Enjoy!

Chinese Chicken Salad

Ingredients(Serves2)8ounceschickenthighs,cookedandchopped1scallion,chopped1celerystalk,chopped3cupsromainelettuce,chopped2tablespoonssesameseeds1-2teaspoonscoconutoil

Dressing:3tablespoonsapplecidervinegar1teaspooncoconutaminos*Directions:1. Preheatovento350degreesfor35-40minutes.Topeachpieceofchickenwith1teaspoonofcoconutandsprinklewithseasaltandpepperbeforebaking.Bakefor35-40minutes.

2. Makesaladdressingbywhiskingtogetherfirstthreeingredients.Addsesameoiltovinegarmixtureandstirtogether.

3. Addallsaladingredientstoalargebowl.Tosstocombine.4. Toserve,dividethesaladmixtureinhalfthendrizzlewithAsiandressingandtopwithsesameseeds.Enjoy!

*Coconutaminostastelikesoysauce,butamuchhealthiersubstitute.Iincludealinktoarecommendedbrandinyourshoppinglistonpage25.

Bacon Sliders with Caramelized Onions

Ingredients(serves2)1poundgrassfedgroundbeef1teaspoonseasalt1teaspoonpepper1teaspoongarlicpowder2tablespoonscoconutoil1smallonion,slicedthin1ripeavocados,sliced4piecesbacon,cooked(optional)Directions:5. Addonetablespooncoconutoiltomediumskillet.Headovermediumhighheat.Oncemelted,addtheonions.Sautéuntiltranslucent(10-15minutes).Setasideinabowl.

6. Formfourburgerswithgroundbeef.Seasonbothsideswithspices.7. Addonetablespooncoconutoiltosameskilletusedtocookbacon.Heatovermediumhighheat.Placeburgersinskilletandcookeachsidefor2-3minutes(ormoredependingonhowwellyoulikeitcooked).Removefromheatandletsitforaboutoneminute.

8. Toassembleburgers,placeonesliceoftomatoonaplate,thentheburgerandtwotablespoonsofcaramelizedonions.Topwithasliceofbaconandasliceavocado(youcanuseonequarteranavocadoforeachburger.Enjoy!

*Note:The image shows tomatoes, but youwouldexclude theseaspartofthe30-DayEliminationDiet.

Grilled Adobo Chicken

Ingredients(serves2)1lb.chickenbreast2tbsp.oliveoil1tbsp.Adoboseasoning1tsp.garlicgranules1tsp.paprikaSeasaltandpeppertotasteSugar-freeBBQsauce*optional

Directions:1.Preheatyourgrilltoamediumheat.2.Dripoliveoiloverchickenandsprinklechickenwithspices.3.Placethechickenonthegrillandgrillfor8to10minutes.4.Turnthechickenover,closethecover,andcontinuecookingforanother8to10minutesoruntilcookedthrough.5.ServewithBBQsauce,ifdesired.Enjoy!

Beef Taco Salad Ingredients(serves6)1tablespooncoconutoil3poundsgroundgrass-fedbeef1smallyellowonion,chopped2clovesgarlic,minced5tablespoonsMexicanSeasoning2headsromainelettuce,chopped2mediumcarrots,chopped2radishes,slicedthin

AvocadoDressing1avocado1tablespoonapplecidervinegar½teaspoonseasalt1cupextra-virginoliveoil

Directions:1. Addcoconutoil tocoldpan. Turnheatup tomedium. Add thebeef,onionandgarlic.Cookuntilmeatisfullybrown,about5minutes.AddthetomatopasteandMexicanSeasoning.Simmerfor15minutes.

2. Makethedressingbycombiningallingredientsexcepttheoliveoilinablender.Blendintosmooth.Withtheblenderrunning,slowlyaddoliveoil.

3. Inalargebowl,mixtogetherthesaladingredients.4. Toserve,placesaladmixtureinabowl,addascoopofbeefmixtureandtopwithdressing.Enjoy!

*Note:You can substitute chickenor ground turkey inplaceof thebeef.Storedressinginglasscontainerforupto5days.

Turkey, Kale & Cauliflower Soup

Ingredients(serves4)1poundgroundturkey4shallots,chopped3carrots,sliced5cupschickenstock(sugarfree)1½cupcauliflower,minced4cupskale,chopped2tablespoonscoconutoilSeasaltandpeppertotaste

Directions:1.Meltthecoconutoilinalargepotandheatovermedium-highheat.2.Addtheshallots,carrots,andcauliflower.Cookuntilsoft.3.Addtheturkeyandcookeduntilmeatisfullycooked.4.Addthechickenstockandkale.5.Bringtoaboil,theaddkaleandreducetolowheat.Coverandletsimmerfor15minutes.Enjoy!

Herb-Seared Cod

Ingredients(serves4)4codfilets1teaspoonchives1teaspoonparsley1teaspoonthyme2garliccloves,mined1shallot,minced1tablespoonlemonjuice6tablespoonsbutter,meltedSeasaltandpeppertasteDirections:9. Preheatovento400degrees.10. Seasoneachfiletwithseasaltandpepper.11. Inabowl,mixmeltedbutter,garlic,shallot,andherbs.12. Heatskilletovermedium-highheat.13. Pourherbbutterintheskilletandsearfishonbothsides(about2minuteseachside).

14. Placefishinglassbakingdish,pourremainingsauceinskilletoverfishandcookintheoverfor7-8minutes.Enjoy!

Greek Meatballs

Ingredients(serves4)2poundsgroundbeef1eggbeaten3clovesgarlic,minced2tablespoonsdriedparsley3tablespoonstomatopaste1tablespoondriedoregano2mintleaves,mincedSeasaltandpeppertotaste

Directions:1.Preheatovento350degrees.2.Inabowl,combinegroundmeat,egg,parsley,garlic,tomatopaste,oregano,mint,saltandpepper.Usinghands,combinethoroughly.3.Formmeatintosmallmeatballs.4.Placemeatballsinglassbakingdishandcookfor20to25minutes.Enjoy!

Grilled Lemon Rosemary Chicken Ingredients(serves4)4large(2lbs.)chickenbreasts,boneless&skinless1largelemon,juiceandzestof1tbsp.rosemary1largegarlicclove,crushedor2tsp.garlicpowder1+1/2tsp.salt1tsp.blackpepperLemon,cutinto8slicesCoconutoil

Directions:1.Inamediumbowl,addlemonjuicepluszest,rosemary,garlic,salt,pepperandmixtocombine.Coverandrefrigerateforatleast1hourorupto8hours.2.Preheatgrilltolowheat.3.Laychickenandlemonslicesinasinglelayeronthegrillanddiscardthemarinade.Grillfor5-6minutes,flipthechickenandplacealemonsliceontopofthegrilledsideofthechickenbreast.Cookforanother5-6minutes.4.Removechickenfromthegrillandtransfertoaservingplatter.Servehot,withsidesalad,orroastedcarrots(September2017MealPlanpage13).Enjoy!

_____________________________ DRESSINGS _____________________________

Italian Dressing

Ingredients(serves6-8)1tablespoonparsley1teaspoonoregano1clovegarlic,minced½teaspoonseasalt¼teaspoonblackpepper¼applecidervinegar¾cupoliveoil

Directions:1.Combineallingredientstoajarwithtight-fittinglid.Shakeuntilwellcombined.Adjustseasoningsasneeded.Enjoy!

_____________________________ DRESSINGS _____________________________

Greek Dressing

Ingredients(serves4)¼cuplemonjuice2teaspoonsapplecidervinegar1teaspoongarlicpowder1tablespoonoregano½teaspoonmustardpowderPinchofseasaltPinchofblackpepper½cupextra-virginoliveoil

Directions:1. Placeallingredientsexcepttheoliveoilinsmallmixingbowl.Mixthoroughly.

2. Slowlywhiskinoiluntilmixedwell.Storeinaglasscontaineruntilreadytouse(forupto5days).Enjoy!

_____________________________ DRESSINGS _____________________________

Classic Balsamic Vinaigrette

Ingredients(serves4)1/4cupbalsamicvinegar1crushedcloveofgarlic1tsp.driedoregano2tsp.Dijonmustard(optional)3/4cupextra-virginoliveoilseasaltandfreshlygroundblackpeppertotaste

Directions:1. Placealltheingredientsinaglassjar.Shakerigorouslyuntilwellcombined.

_____________________________ DRESSINGS _____________________________

Ginger Vinaigrette

Ingredients(serves4)¼cupcoconutaminos1tablespoonsgingerpowder4tablespoons,oliveoil¼cupapplecidervinegar¼cuponions,mincedSeasaltandpeppertotaste

Directions:3. Combineallingredientsinasmallbowl.Whiskuntilwellcombined.Enjoy!

NOTE:Coconutaminostastelikesoysauce,butareamuchhealthiersubstitute.

____________________ DRESSING OF THE MONTH ____________________

Crushed Tomato Vinaigrette

Ingredients(serves6)3tbsp.freshlimeorlemonjuice3/4c.extra-virginoliveoilSeasaltandfreshlygroundblackpeppertotaste4oz.cherrytomatoes1cloveofgarlic1/2tsp.Dijonmustard*optional

Directions:1. Addallingredientsinablenderandprocesstoasmoothpurée.Youcanthinitwithalittlewaterifnecessary.Enjoy!

Anti-Inflammatory Recipe Book - Healthy Body Healthy Life ... · 3 tablespoons apple cider vinegar...

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