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Cookbooks:
ANTIINFLAMMATORY
RecipesforWeightLossandHealthyLiving
INTRODUCTION
WHATISINFLAMMATION?
Foodstoconsumetoavoidinflammation
SALADSANDSNACKS
KrispyKaleChips
SummerSalad
SpanishFrittata
KaleSalad
SweetPotatoandBlackBeanBurgers
BeetDetoxSalad
SOUPSANDSTEWS
LentilandGarbanzoSoup
ChiliandPumpkinSoup
IrishBeefStew
DetoxGreenSoupRecipewithBroccoli,SpinachandGinger
MAINS
Maple-GlazedSalmononWildRice
SalmonCakeswithHorseradishSauce
PadThai
SalmonStuffedAvocado
SpicedBisonTenderloin
PoachedEggswithCurriedVegetables
BREAKFASTANDDESSERTS
Amaranthporridge
GutHealingSmoothie
GingerAppleMuffins
BuckwheatandQuinoaGranola
CherryChocolateSmoothie
CinnamonBakedApples
KeyLimePie
AlmondHempseedcookieswithsourstrawberries
GlutenFreeRecipes!
GlutenFreeAlmondSalad
GlutenFreeTortillaChipswithRoastedTomatoSalsa
GlutenFreePizza!
SOUPSANDSTEWS
CelerySoupwithGlutenFreeCroutons
ButternutSquashChiliRecipe
MexicanStewwithgroundturkeyandgreenchilies
SIDESANDMAINS
RoastedAcornSquashRisotto
GlutenFreeQuinoaTacoSalad
BREAKFASTANDDESSERTRECIPES
Gluten-FreeStrawberryCrepes
GlutenFreeFigandCherryBites
PumpkinPancakes
CONCLUSION
Introduction
Thankyouforpurchasingthebook,Diets:Anti–InflammatoryDietsforWeightlossandHealthyLiving.
Inthisfastpacedworld,mostofushaveforgottentotakecareofourbody.Mostof ushave forgotten the fact that our body is indeed a temple.Youmayhavestartedtoworktoohardorhavetakenupacertaindiet,whichasksyoutogiveup on what your body essentially needs. You may have decided to go on acleanse andhave stopped eating.But this iswhere you aremaking amistake.Therearealotofdifferentthingsthatyouhaveforgottenabout.
Areyouawarethatchronicinflammationcancauseanumberofseriousdiseaseslike heart diseases, cancer, and arthritis? So,what is inflammation in the firstplace?Whatcausesinflammation?Howdoyouaddressinflammation?Iamsureyou want answers to some of the questions above after learning thatinflammationcanactuallycausesomeofthediseasesthatwehavementioned.
Thisbookwillhelpyouunderstandwhat inflammation isandwaysof treatinginflammation.Youwillalso learn thatyourdietplaysavery important role ininflammation hence the need to embrace a suitable diet if you want to treatinflammationforever.
Throughthebookyouwilllearnaboutthedifferentkindsoffoodthatyouwillneed to incorporate inyourdiet toavoid inflammation.The lastchapterof thebookleavesyouwithdeliciousrecipes.Youcanincorporatethesefoodsinyourdailylife.Theyarenotdifficulttomake.Therearemouthwateringdessertsthatyou can enjoy eating! Surprised that there are desserts as a part of your diet?Well,youneed to remember thatadietdoesnotnecessarilymean thatyoudonothaveanychocolate!
ThankyouonceagainandIwould like towishyou luckon thenewpath thatyouhavechosentotake!
WhatisInflammation?
Before we can look closely at foods that fight inflammation, let us firstunderstandwhatinflammationis.Theinflammationprocessisoneofthewaysinwhichtheimmunesystemandthewhitebloodcellsreacttopathogenssuchasviruses, bacteria, and fungi. During a major injury to your body, your bodytriggers scarring,which helps in healing.However, in case you have arthritis,your body may trigger an inflammatory response even when pathogens areabsent.Such‘autoimmune’diseaseslikearthritiscauseyourimmunesystemtoattackyourownbodycells,whichthenwreakshavocinyourbody.Whilesomephysicalsymptomsofinflammationmayincludeyourbodybecomingred,beingswollen, hot, having chills, fatigue, loss of appetite, headaches, and musclestiffness, in some cases, these symptomsmay notmanifest themselves,whichmakesitveryhardforyoutoevenknowifyouaresufferingfrominflammation.
Inflammationisbelievedtoplayaroleinheartdisease,obesity,andcancer,andis mostly triggered by foods rich in sugar and saturated fats. These foodsubstances make the immune system overactive, contributing to fatigue, jointpain, anddamage to bloodvessels.By adopting a diet rich in foods that fightinflammation,youcancountertoxinsandfreeradicals.Foodstoconsumetoavoidinflammation
Vegetables
CollardgreensThese dark leafy vegetables are rich in vitamin E, which protects the bodyagainst cytokines, pro-inflammatory molecules. Collard greens are rich inmineralssuchasironandcalcium,andphytochemicalsthatfightdiseases.
CeleryCeleryisrichinvitaminC,anantioxidant,andotherphenolicantioxidantsthatact as anti-inflammatory agents. Antioxidants help in reducing the oxidativedamagetothebodyfatandminimizetheriskassociatedwithoxidativedamageto the blood vesselwalls.Your cells are shielded away from the free radicals(freeradicalsaredangerousproducts thatareproducedfromvariousmetabolicactivities).Celeryalsocontainsmanganeseandbeta-carotene.
KalesKaleisrichinsulfur,amineralthatallowsyourlivertocarryoutthetwo-detoxcyclesrequiredinthebody.Thesecondcycleallowsthebodytoproducemorephase II enzymes to breakdown toxins in a similar manner to how digestiveenzymes work. The second phase is important in detoxifying the body byloweringtheaccumulationoftoxins.
RedcabbageIt has an anti-inflammatory phytonutrient known as anthocyanin, and a goodquantityofpolyphenolsthatcombatoxidativestressandinflammation.
BroccoliThisnutritiousvegetablecontainskaempferol and sulforaphane,phytonutrientsthat fightcancerand inflammation.Thesubstances reduceoxidativestressandinflammation, fight allergy and eliminate cancerous toxins from the body.BroccoliisalsorichinvitaminC,anantioxidant.Addsteamedorrawbroccoliflorets to salads, soups or use as garnish. Do not overcook broccoli to avoidkillingtheactiveingredients.
BeansAsopposed tomeat thatmay contain antibiotics, steroids, or hormones, beansareahealthysourceofproteinthatisrichinantioxidants.Trytoreduceintakeofanimalproteinsbyreplacingwithbeans,andasaformofanti-inflammatorydiet.
BeetsThis red-colored veggie contains antioxidant properties both in the beet andbeetrootjuice,andisagoodremedyforheartdiseaseandcancer.BeetsarerichinvitaminC,heartyhelpingfiberandbetalains,aplantpigment.
TomatoesThis is considered a nightshade vegetable, as may help some people fightinflammationthoughmightnotworkforothers.Theredandjuicytomatoesarerichinlycopene,anactiveingredientagainstinflammationinthelungsandotherbody parts.Research found out that cooked tomatoes hadmore lycopene thanrawones,meaningthattomatosauceismorerecommendable.Drinkingtomatojuiceisalsoeffective.
SpinachThis vegetable is rich in carotenoids, an antioxidant that fights inflammation.
SpinachalsocontainsvitaminE.Ifyouwanttoservespinach,firststeamforafewminutestofacilitatedigestion.
Fruits
AvocadosThese fruits contain a number of anti-inflammatory substances, among themvitaminCandE,omega3fattyacidsandmineralssuchaszinc,seleniumandmanganese.They also contain phytosterols and carotenoid antioxidants amongthem alpha-carotene, beta-carotene and lutein. To eat more avocados, includethemindesserts,dressings,rawsoupsandsalads.
CranberriesThe berries contain phytonutrients that heal your cardiovascular system andother parts of the digestive system such as colon, stomach, gums andmouth.Addcranberriestodesserts,saladdressings,andsmoothies,eitherwhenfreshorfrozen.
BlueberriesThe berries are rich in phytonutrients among them hydroxycinnamic acids,anthocyanins and flavanols. These substances work as anti-inflammatory andantioxidantscompoundsinyourbody.Addblueberriestosalads,cakes,piesandsmoothies,oreatthewildandorganicberries.
PapayaThis fruit contains vitaminsC,E andbeta-carotene,whichhas the antioxidantproperties of papaya. It also contains protein-digesting enzymes such aschymopapainandpapain,whichalsofightinflammation.
TartCherriesThesecherriescontainanthocyanins,antioxidantsthatfightinflammation.Theyworkupto10timesbetterthanaspirin,andareeffectiveinreducingriskofheartdisease.Tartcherriesarereportedtohelpathletesreduceintakeofinflammatorypainmeds and thus improve their performance.They canminimize pain frompost-exercisesorenessandarthritis, andhasshown topossess thehighestanti-inflammatory properties compared to other food. The recommendable dailyintakeoftartcherriesisacupoftartcherryjuiceor1-½cupsoftartcherries.
Pineapples
Thefruitpossessesananti-inflammatorysubstanceknownasbromelain,whichis effective in reducing pain, bruising, and swelling. You can incorporatepineappleintoyourworkoutsmoothie,oraddtoasavorystir-fry.
Red/Purple/GreenGrapesDifferent varieties of grapes have antioxidants among them resveratrol andflavonoids,whichpossesstheantioxidantandanti-inflammatoryproperties.Forinstance,resveratrolhasshownpowertofightailmentsrangingfromParkinsonandAlzheimer’sdiseasestocancerandaging.
Herbs,SeedsandSpices
BasilThisherbhasagoodamountofantioxidantphytonutrients,whereyoujustneedasprinkleofbasiltogetthebenefits.
HempseedsThese seeds are rich in omega 3 fatty acids, and unsaturated fats that fightinflammation.Hempseedsalsocontaingamma-linolenicacid,aformofomega-6 fatty acid, and functions as an inflammatorymessenger.You can add hempseedstodesserts,cereals,smoothies,orsprinkleinsoupsandsalads.
ChiaseedsTheblackseedcontainmoreomega-3fattyacidscomparedtosalmon,anddoesnot pose health risks associatedwith hormones found in fish or heavymetalsfromseawater.Omega3fattyacidsareveryeffectiveininflammation.Youcanaddchiaseedstoyourpudding,cerealsandtosmoothies.
TurmericThisdeepmarigoldrootcontainscurcumin,anactive ingredient thatoffers theanti-inflammatoryproperties.Curcuminhas shownpotential to relievearthritispain, stomach ulcers, Irritable Bowel Syndrome, and the Crohn’s disease.Turmeric also containsmagnesium, vitaminB6, and iron,which contribute tohealthyimmunesystemandfunctioningredbloodcells.Thespicecanbeaddedtorice,smoothies,soupsandcurries.
FlaxseedThisplantcontainsalpha-Linolenicacidand lignans,making itagreat remedyagainst inflammation. Flaxseed also contains a good amount of omega 3 fatty
acids,whichyoucanobtainbyasmalldashaddedtovariousmeals.
PeppersChili and cayenne hot peppers are rich in capsaicin, an active ingredient thatfights pain and inflammation. However, peppers may worsen rheumatoidarthritisinsomepatients,thusshouldbetakenwithcaution.
GingerVarious scientific researches found ginger to contain gingerols, an anti-inflammatory substance that fights swelling, and muscular pain. Ginger alsocontains antioxidant properties,whichwork hand in handwith gingerols.Youcanusegingerinteas,smoothies,saladdressings,soupsandjuices.
Olives/OliveOilOlivecontainspolyphenols,whichreducethelevelofC-reactiveproteininthebody. Extra virgin olive oil possesses antioxidants together with oleic acid, afattyacidthatfightsinflammation.Youcanuseoliveoilonsalads,graindishes,andhotpastaoronpizza.
GarlicandOnionsOnionhasacompoundknownasallicinthatreleasessulfenicacid,afreeradicalfightingagent.Italsohasaphytonutrientquercetin,anantioxidantthathelpsthebodycombatinflammation.Onionisbestusedingreens,eggs,andgraindishes.Garlic also possesses anti-inflammatory properties from the sulfur compoundsthatfacilitatetheimmunesystemfightinflammation.
Nuts
WalnutsThesenutsarehighinalpha-linolenicacid,whichisaprecursortoomega-3fattyacidssuchasEPAandDHAinyourbody.Intakeoftheacidhasindicatedtheability tosooth inflammationand thusreducescelldamage.However,nutsarehighinfatcontentandthusshouldbeeateninmoderation.
AlmondsThisnutisfullofvitaminE,calcium,andfiber;nutrientsthatareneededtokeepinflammation at bay. To getmore benefits, you can incorporate almondswithfish,wholegrains,andleafygreens,whichformtheMediterraneandiet.Thedietiseffectiveinfightinginflammationwithin6weeks.
RaisinsThough appearing wrinkly, a raisin has been found to lower the marker ofinflammationthatisknownasTNF-alpha.
OtherImportantFoods
WholeGrainsWhole grains contain fiber, which is needed to counteract the effect of C-reactiveprotein,amarkerofinflammationintheblood.Lookfornaturalgrainsthat do not contain added sugars, such as oats, brown rice and brown bread.Also, minimize intake of refined grains such as pasta, white bread, rice andcereals.
ShiitakeMushroomsAsopposedtoothermushrooms,thisvarietyhaspolysaccharidesthatofferreliefandprotectionfrominflammation.Replaceyourordinarymushroomswiththesetoobtainthebenefits.
ShellfishShellfish such as scallops, oysters, and shrimp are good for inflammation.Shrimpisrichinastaxanthin,anactiveingredientthatmakesitamoreeffectiveshellfish.However,moderatetheirintakeasshellfishcontaincholesterol.
SoySoyproductscontainisoflavones,anestrogen-likecompoundthathelpstolowerinflammation level inwomen.Soy is also reported to reduce the inflammationlevels in heart and bones. To enjoy benefits of soy, avoid heavily processedvarietyasithasadditivesthataren’thealthyforthebody.Gofortofu,soymilk,andboiledsoybeans.
Low-FatDairyVariousmilkproductstriggerautoimmunediseasessuchasrheumatoidarthritis,especially ifyousufferallergiesor intolerancestocasein,aproteinisfoundinmilk. Incaseyoucantoleratecasein,gofor lowfatornon-fatdairy toget therequired nutrients. Some yoghurt products contain probiotics, bacteria fightingcompoundsmeant to fight gut inflammation. Low-fatmilk should also supplyvitamin D and calcium, for healthy heart, reduction of cancer risks and bonestrength.
FattyfishThe fish with the highest amount of Omega-3 fatty acids are sardines, tuna,mackerel and salmon, which are effective in fighting inflammation. To fightinflammation successfully, you need fish a number of times a week, beingcookedinhealthyways.Accordingtoaresearch,eatingboiledorbakedfishwasfound to be more effective in healing the heart disease as opposed to eatingsalted, dried, or fried fish. In case you don’t like fish, try out fish oilsupplements.Tobalancetheamountofomega6toomega3fattyacids,justtakeafifthteaspoonfishoiltoateaspoonofomega-3fattyacids.
SweetpotatoesThesearenutrientpacked,beingveryhealthyforyourimmunity,skinandhearthealth.Sweetpotatoesarealsogreatatfightinginflammation,astheyarerichinvitaminsCandE,beta-carotene, alpha-caroteneandcarotenoids.Other relatedfoodstolookforarecarrots,apricots,cantaloupe,andpumpkins,whicharegoodsourcesofvitaminsandcarotenoids.
Now that you know the foods that can fight inflammation, let us now look atsomerecipesthatyoucantryout
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SaladsandSnacks
KrispyKaleChips
Servings:8
Ingredients
2tablespoonsfilteredwater
½teaspoongrayseasaltorpinkrocksalt1tablespoonrawhoney
2tablespoonsnutritionalyeast1lemon,juiced
1cupsweetpotato,grated
1cupfreshcashews,soaked2hours2bunchesgreencurlykales,cutintobitesizesInstructions
Into a food processor or blender, process all the ingredients apart fromkalesuntilsmooth.
Into a large mixing bowl, put kales and then pour over the blendedingredients.Combinefullywiththehandstocoatthekale.
Transfer the kale onto parchment paper (unbleached), and then set theoven to about 150 degrees to dehydrate the kales for 2 hours. Turn theleavesatsomepointtoensuresmoothdrying.
Takeoutoftheovenandkeepintoanairtightcontainer.
NutritionalvalueThekaleinthedishistheperfectfoodtoensurethatyoudetoxyourbody.Thisdish has a good amount of sulfur, which aids the process of detoxing. Thedifferentvegetablesandnutsinthefoodprovidethebestfatsandcarbohydrates.Theyhavetheomega3fat,whichisessentialforyourbody.
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SummerSalad
Serves2
Ingredients
Dashofblackpepper,groundDashofseasalt,totaste2tablespoonsextravirginoliveoil2teaspoonslemonzest
2 tablespoons lemon juice 4 ounces grilled chicken or fish ¼ - ½ cupwalnuts
1 large mango, sliced thinly 1 large pear, sliced thinly 6-8 cups mixedgreens
Instructions
Intoabowlorservingplate,arrangethegreensandthenscatterthemangoandpearsliceson top.Thenadd inwalnutsandusefishorchickenasatopping.
Whisktogetherpepper,salt,oil,andlemonzestandlemonjuiceandthendrizzleonsaladandserve.
NutritionalvalueThisdishhasalotoffiberthatisessentialforyourbody.Yourdigestionprocessbecomes simple when you have this dish. You will find yourself free of theannoyinggasesinyourstomach.Thegreensandthefruitsaddtheextramineralsandvitaminsthatyourbodyneeds.
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SpanishFrittata
Servings:4-6
Ingredients
FortheFrittata:
1cupspinachorarugula
2 tablespoons extra-virgin olive oil or coconut oil ½ cup sautéedmushrooms
1smallredonion,finelychopped½teaspoonseasalt
½cupcoconutmilk
12largeorganiceggs
Instructions
Preheatyouroventoabout375degreesFasyouwhiskcoconutmilk,eggsand2pinchesofsalt.Setthemixtureaside.
Overmediumheat,prepareapanwithcoconutorextravirginoliveoilandsauté the onions for about 3 minutes, until translucent. Add in themushroomsorothervegetableandsautéuntilit’ssoft.
Tossinthespinachandthenfoldintotheveggiemixturetowilt,removefromthepanandnowsetaside.
Lower theheat and addmore coconutoil if needed. In the same skillet,add in the eggs and shake to distribute and cook for 5 minutes overmediumlowheat.Useaspatulatospreadtheeggsfromedgestocentertomaketheedgesnolongerrunny.Thenarrangethevegetablemixtureandtopoverevenly.
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Transfer the mixture into an oven and cook for around 5minutes untilslightlybrowned,andthenremovefromtheoven.Slidethecookedfrittatapartiallyintoalargeplate,andplaceaplateoverthepanusingovenmitts.
Holdtheplateandpanandinvert themtomakethefrittatadropintotheplate. Then slide the frittata into the panwith the partially cooked sidefacingup.
Returnintotheovenandcontinuetocookforabout3-4minutes,andthenserveoversimplesaladwithcitrusvinaigrette.
NutritionalvalueThis dish has proteins and the mineral iron. It leaves your body strong. ThevitaminDinthisdishhelpsinkeepingyourbonesstrong.Thecarbohydratesandfatsinthisdishprovideyouwithagreatdealofenergy.
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KaleSalad
Servings:4
Ingredients
¼cupchoppedKalamataolives
1garlicclove,minced
1 small cucumber, thinly sliced 2 tablespoons green onion, chopped 2tablespoonsredonion,minced1tablespoonchia,flax,hempseedorextra-virginoliveoilPinchofgrayseasaltorpinkrocksaltPinchofdriedbasil
½alemon
6cupsdinosaurkale,chopped
Instructions
Firstwashthekalesandcutintosmallstrips,beforesteaminglightlyinasteamerbasketforabout5to7minutes.
Putthemixtureintoadifferentbowlandaddinoil,basil,salt,andlemon.Tosstocombine.
Addintheotheringredientsandcombinewell.
NutritionalvalueThekaleinthedishistheperfectfoodtoensurethatyoudetoxyourbody.Thisdish has a good amount of sulfur, which aids the process of detoxing. Thedifferentvegetablesandnutsinthefoodprovidethebestfatsandcarbohydrates.Thedifferentseedsfoundinthisdisharegoodsourcesoftheomega3fat,whichisessentialforeveryhumanbeing.
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SweetPotatoandBlackBeanBurgers
Servings:8
Ingredients
Hamburger buns,wholewheat 1 cup plain breadcrumbs, divided 1 egg,lightlybeaten
2cupsrawsweetpotato,grated2(14.5-ounces)cansblackbeans,drained,rinsedandmashed2teaspoonsmincedgarlic2teaspoonsgroundcumin1jalapeno,minced
1smallonion,chopped
Vegetablecookingspray
½teaspoonhotsauce
1lime
½cupreducedfatmayonnaiseInstructions
Overmediumheat,preheatyourbroilerandthensettheovenrackabout4-5inchesfromthebroiler.
Into small bowl, zest and squeeze the lime and then add hot sauce andmayonnaise.Stirtofullyblendandthenputintothefridgeuntilyouneedtoserve.
Sprayalargeskilletwithcookingsprayandthenheatovermediumheat.Add in onions and cookuntil tender for about 3-4minutes.Then stir ingarlic,cumin,andjalapenoandcontinuetocookfor30moreseconds.
Pour theonionmixture intoabowlandadd in½cupbreadcrumbs,egg,sweetpotatoandmashedblackbeans.Stirtofullycombine.
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Make 8 patties from the mixture and then use the remaining ½ cup ofbreadcrumbstosprinkleonthepatties.Putthepattiesontoabakingsheetthatislightlygreasedwithcookingspray.
6.Broil thepatties for 8-10minutes each sideuntil cooked through andgoldenbrown.Uselimemayonnaiseandhamburgerbunstoserve.
NutritionalvalueThisdishisrichincarbohydratesandfats.Youwillfindyourselfenergizedonceyouhaveconsumedthisdish.Thereareagoodamountofmineralsfoundinthisdish.
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BeetDetoxSalad
Servings:4
Ingredients
4cupsmixedgreens
2 tablespoons lemon juice 2 tablespoon flax, pumpkin, hemp, perilla orseedoil2tablespoonalmonds,chopped1largeapple,diced
1largecarrot,coarselygrated1largebeet,coarselygratedAdd-ons:
¼teaspoongrayseasaltorpinkrocksalt2garliccloves,minced
2tablespoonsfreshdillorparsley,finelychoppedInstructions
Exceptforthemixedgreens,tosstheotheringredientsinalargebowl,andaddintheoptionaladd-onsifdesired.Alternatively,youcanpreparethedressing2daysinadvanceandkeepinthefridge.
Sharethemixedgreensbetween4platesandthenusetheapplemixturetotop.
NutritionalvalueThedifferentvegetablesusedinthisdishgiveyouagoodamountoffiberandroughage. This helps in the digestion process. The almonds and the differentseedsgiveyouagoodamountof theomega3fat.Thisdishis thebestwaytoensurethatyouhaveabalanceddiet!
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SoupsandStews
LentilandGarbanzoSoup
Servings:8
Ingredients
A14.5-ouncecanofpetitedicedtomatoes,un-drained2(15-ounce)cansgarbanzobeans,rinsedanddrained1cuplentils
6 cups vegetable broth or stock ¼ teaspoon cayenne pepper, ground ½teaspooncumin,ground1teaspoonturmeric
1 teaspoon garam masala 1 teaspoon minced garlic 2 teaspoons freshginger,grated1cupdicedcarrots
1cupchoppedcelery
2onions,chopped
Instructions
Overmediumheat, sautéonions ina largesouppot that is sprayedwithcookingsprayfor3-4minutestomakeittender.
Addintheceleryandcarrotsandcookforabout5minutes,beforestirringgarlic, garam masala, turmeric, cumin, and cayenne pepper. Cook forabout30seconds.
Addintheremainingingredientsamongthembrothandcookforaround1½hours,untiltender.
Alternatively,youcanpureehalfofthesoupandstirintothepottomakethickerandcreamiersoup.
NutritionalvalueThisdishisafavoriteforpeoplewhoenjoysoup.Itisextremelyhealthyandittastesgreat!Thisdishhasalotofnutritionalproperties.Thisdishisrichintheminerals potassium, calcium, magnesium and iron. The dish also has thevitaminsAandDinabundance.
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ChiliandPumpkinSoup
Servings:6
Ingredients
2mediumredpeppers(diced)4finelychoppedchilies2tbsp.oliveoil
4clovesofgarlic(minced)2mediumonions(diced)
6poundspumpkin
4cupsofvegetablestock4tbsp.butter
Salttotaste
VegetableStock
2carrots(diced)
1cuponions(diced)
½cupbeans(cut)
1cupbroccoli
1cuplettuce
1cupradish
1cupcelery
1cupbabycorn
Basilleaves
Thyme
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Instructions
VegetableStock
Inasouppot,heatatablespoonofoil.
Add the vegetablesmentioned above into the pot. Stir them.Make surethattheyareroastedalittle.
Cookonhighflamefor10minutes.Makesure thatyoudonotforget tostir.
Addsalt to themixtureandwater.Makesure that there isnot toomuchsalt.
Putthepotonlowflameandletthevegetablesboil.
Leavethepotuncovered.Thiswillensurethatthewaterboilsfaster.
Continuetodothisforaminimumof30minutes.
Removethepotofftheflameandstraintheliquid.
Discardthevegetables.
Keepthestockintherefrigeratortillrequiredforthenextstep.
TheSoup
Chop the pumpkin into small cubes.Make sure that they are not biggerthananinch.
Inapot,boilwaterandaddthechoppedpumpkintothewater.
Inapan,addtheoliveoil.Oncetheoilhasheated,youcanaddthegarlicand the red chilies. Cook the ingredients over amedium flame for fiveminutes.Whenyoufindthatthegarlicandthechilihaveroasted,addthepeppers.
Youwillneedtocookthepepperstilltheyaresoft.
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Makeapureeofthemixturebyaddingalittlewatertothemixture.Addalittlesalttotasteandsetthemixtureaside.
Oncethepumpkinsaresoft,youshoulddrainthewaterintoacupandaddit to thevegetablestockyouhad justprepared.Set thismixtureaside. Ifthereisexcesswaterfromboilingthepumpkin,throwitout.
Makeapureeofthepumpkinpiecesthatyouhadboiled.
Take another pan and add butter to it. Make sure that the pan is onmediumheat.Oncethebutterhasmelted,youneedtoaddtheonions.
When theonionshavebecome transparentandsoft,youhave toadd thepumpkinpureeandmixitwell.
Nowadd thevegetable stock to thepan.Mixwell.Makesure that therearenolumps.
Letthismixturestewinthepanforaminimumof20minutes.
Nowaddthechilipureeandmixwell.
Servehot.
NutritionalFactsThisdishcontainsalotofproteins.Thevegetablestockleavesyouwithalotofmineralsandnutrients.Thisdishisveryhealthyduetothefactthatyouhaveanabundanceofallthenutrientsrequiredbyyourbody.
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IrishBeefStew
Servings:6
Ingredients
FortheSoup
4lbs.grassfedbeef
Seasalt
Lightoliveoil
8clovesgarlic(Minced)
2 cups freshpearl onions (trimmed andpealed) 5 good sizedhefty goldpotatoes(trimmedandpealed)5goodsizedcarrots(peeledandsliced)4celerystalks(Sliced)
2cupsdryredtablewine
6cupsorganicbeefstock
2tbsp.vinegar
2–4tsp.driedItalianorFrenchherbs(sage,rosemary,basil)2bayleaves
Groundpepper,totaste
FortheBeefStock
2.5lbs.beefmarrowbones
2carrots(pealed)
2celerystalks
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2onions(peeledandhalved)
1cloveofgarlic(halved)
1bunchparsleystems
2sprigsthyme
4bayleaves
1teaspoonblackpeppercorns
Instructions
TheStock
Preheattheovento450degreesFahrenheit.
Inaroastingpan,roastthemarrowbones.Makesurethattheyhaveturnedbrown.Thismaytake30minutes.
Whilethatishappening,cutthecarrotsandthecelery.Addtheminapanalongwiththeonionsandthegarlic.
Roast the vegetables on amedium flame.Make sure that the vegetablesarebrownbeforeyoupullthemofftheflame.
Transfer the vegetables to a stockpot. Fill the pot with cold water. Thewaterneedstocoverallthevegetables.
Pour out the fat in the roasting pan. Add all the brown bits into thestockpot.
Addhalfcupofwaterandbegintostir.
Addtheherbstothestockpot.
Place the pot on amedium flame and start to boil the liquid. Once thewaterstartstoboil,youwillneedtoreducetheheat.
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Simmerthestockforonehour.Keepremovingthefatandthefoamthatyoufindontopofthepot.
Keepaddingwatertothepotifnecessary.
Straintheliquidandsettheliquidaside.
TheStew
Dicethebeefintosmallcubes.Oncethatisdone,youwillneedtosaltallthesidesofthebeef.
Takeastockpotandplaceitonhighflame.Pouralittleoliveoilintothepotandheatit.
Once the oil is hot, add the beef to the pot.Make sure that the beef isroastedwellonallsides.Thiswilltakeanotherfiveminutes.
Add the garlic, onions and potatoes to the pot and cook. Once thesevegetables have been cooked, you will need to add the carrots and thecelery.
Pourthewineintothepot.
Start stirring.While stirring, you should add the vinegar and the herbs.Oncethesmellhasfilledthekitchen,addthegroundpepper,andstironemoretime.
Addthebeefstockandcontinuetostir.
Coverthepotandletthecookinghappen.
When you find that the beef and the vegetables have become soft, yourstewisready!
Tastethestew.Addsaltandpepperifrequired.
NutritionalValueThis dish is rich in proteins.Youwill be able to obtain a lot of vitamins andmineralsthroughthestockandthestew.
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DetoxGreenSoupRecipewithBroccoli,SpinachandGinger
Servings:4
Ingredients
2tbsp.oliveoil
4clovesofgarlic(chopped)
2tbsp.dicedonions
2inchesfreshginger
6cupsbroccoli
1poundfreshspinachleaves
4parsnips(peeledandchopped.Youcancoretheparsnipifyouwant)4ribscelery(trimmedandchopped)Choppedfreshparsley
Water
Seasaltandpeppertotaste
Limejuicetotaste
Instructions
Youhavetofirstwash,peelanddicetheginger.Makesurethatnoskinisleftontheginger.
Takeasouppotandpoursomeoliveoil.Keepthepotonmediumflame.
Whentheoilishot,addtheginger,onionandgarlictothepot.
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Thiswillhelptoseasontheoil.Cooktheingredientsinthepottilltheyareroastedwell.
Nowcutthebroccoliintoflorets.
Add thebroccoli and the spinach to thepot.Next, add theparsnips, theceleryandtheparsleytothepot.
Youwillneedtostirtheingredientsinthepottill thespinachiscooked.Thespinachiscookedwhentheleavesbegintowilt.
Add water to the pot. Make sure that you only add enough water toimmersethevegetables.
If you add toomuchwater in thebeginning, the spinachwill cookveryquickly.
Oncealltheingredientshavecooked,youhavetocoverthepotandturntheheatup.
Inthenextfiveminutes,youshouldlowertheflametoamediumflame.
Continuetocookforfifteenminutes.Thiswillensurethatthevegetablesaresoft.
In order to puree the soup, youwill need to use an immersion blender.Thiswillhelptothickenthesoup.
Tastethesoupandaddthesaltandpepperasrequired.
Ifyouwanttomakethesoupcreamy,youcouldalsousealittlecoconutmilk.
NutritionalvalueThisdish is thebestway tostartyourday.Youwillbeable to removeall theacidsandotherunwantedsubstancesthatareinyourbody.Thisdishhasalotofgreenvegetables.Thesevegetablesareagoodsourceofiron.ThisdishisrichinthevitaminsAandC.
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Mains
Maple-GlazedSalmononWildRice
Servings:4
Ingredients
½cupscallions,chopped
2½ pounds center-cut wild salmon fillet, with skin 3 tablespoons freshlimejuice1½tablespoonsfreshginger,finelygrated2tablespoonsmincedgarlic3tablespoonsgrainymustard¾cuppuremaplesyrup
1cupwildriceblend
Instructions
Startbymakingthericeaccordingtothepackagedirections,tohaveabout2½cupsofrice.
Intoasaucepan,combinepuremaplesyrup,grainymustard,mincedgarlicandfreshginger.Simmer themixtureonlowforabout10minutes,untilthemixture is reduced to2/3cup.Thenstir ina tablespoonof limejuiceandsubdividebetweentwobowls.
Preheatthebroiler,andthenputsalmonontoabakingsheetthat is linedwithfoil.Broilthesalmonabout6inchesfromheatforaround4minutes.Useglazefromonebowltobrushthesalmonandcontinuetobroiluntilcookedthrough.Thistakesaround5minutes.
Tossthericewiththeremaining2tablespoonsoflimejuiceandscallions,andthendivide2cupsofthericeinto4plates.Nowtopwithabout2/3ofthe salmon, and reserve the remaining rice and fish formaking salmoncakes.Usethereservedglazetodrizzle.
NutritionalvalueThisdishisrichinproteinsandhealthycarbohydrates.ItalsohasagoodamountofVitaminsAandC.Themineralsthatareobtainedthroughtheconsumptionofthisdisharecalciumandiron.
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SalmonCakeswithHorseradishSauce
Servings:4
Ingredients
4lemonwedges
2tablespoonslemonjuice4cupssaladgreens
3tablespoonsoliveoil
2 tablespoonshorseradish,drainedandprepared½cup2%plainGreek-styleyogurt1teaspoondarksesameoil1largeeggwhite
½ leftover cooked wild rice mixture ¾ cup fresh bread crumbs, wholewheat2cupsflakedleftovercookedsalmon,skinremovedInstructions
Intoamixingbowl,combineleftovercookedsalmon,freshbreadcrumbs,cookedwildrice,eggwhite,andsesameoil,andformthismixtureinto83-inchthinpatties.Intoaseparatebowl,combinehorseradishandyoghurtforsauce.
Into a large nonstick skillet, heat about 2 tablespoons of olive oil overmediumheatandthenaddthepattiesandcook,intotwobatches.Turnthepattiesandcookbothsidesfor6minutes,untilgolden.
Thentossthegreens,theremainingtablespoonofoliveoilandlemonandseasontotaste.Youcanservethecakewithsauce,lemonwedges,orthesalad.
NutritionalvalueThis dish contains a good amount of proteins. It also has a good amount ofvitaminsAandB.Thefibercontentinthefoodhelpswithdigestion.
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PadThai
Servings:4
Ingredients
½cupradishsproutsorbeansprouts½cupcauliflowerflorets
½cupshreddedpurplecabbage1greenonion,chopped
1largecarrot
1mediumzucchini
ForSauce:
½teaspoongingerroot,grated¼teaspoongarlic,minced
1tablespoonrawhoney
2 tablespoons tamari (wheat-free) 1 tablespoon lime or lemon juice 2tablespoonsalmondbutter
2tablespoonstahini
Instructions
Use a vegetable peeler ormandolin tomake noodles from zucchini andcarrots. Put the ingredients into a large mixing bowl and then use thevegetablestotop.
Intoabowl,whiskthesauceingredientstoobtainathickmixture,whichwillthinoutwhencombinedwithveggies.
Nowpour the sauceover theveggies andnoodles and toss.Themeal isevensweeternextdayasflavorsarefullyincorporated.
NutritionalvalueThisdishhasagoodamountofomega3fat,which isessential foryourbody.Thevegetables in thedishgiveyou thevitaminsA,BandC. thesevegetablesalsogiveyouthemineralsthatyouneed.Thelemonjuiceactsasacleanserforyourstomach.
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SalmonStuffedAvocado
Serves2
Ingredients
Saltandpeppertotaste½teaspooncumin
2 tablespoons olive oil 3 tablespoons fresh lemon juice 2 tablespoonscilantro,chopped½cuplettuce,chopped
2avocados,slicedinhalf5ouncespre-packagedbonelesssalmonorwild-caughtsalmon,cookedandslicedInstructions
Intoamixingbowl,combinetheaboveingredientsanduseyourhandstofullyincorporatethem.
Seasonusingsaltandpepperandspoonthemixtureoveravocadohalf.
NutritionalvalueThe avocado is the hero of this dish! It provides you with a great deal ofpotassium.Italsohasagoodquantityofproteintoleaveyouwithenergy!Thisdish isrich inVitaminsA,C,B–6andB–12.It isalsorich in themineralscalcium,magnesiumandsodium.
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SpicedBisonTenderloin
Servings:4
Ingredients
4 (6-ounces) bison or beef tenderloin filets½ teaspoon gray sea salt orpinkrocksalt1teaspoonmincedfreshgingerroot
½teaspoonallspice
2 teaspoons cumin seeds, dry-toasted and ground 2 teaspoons corianderseeds,ground
1teaspooncinnamon
2tablespoonsmincedgarlic
2sprigsfreshrosemary
Instructions
Mixtogethergingerroot,spices,garlicandrosemaryinasmallbowlandsetaside.
Ontoa12x12inchglass-bakingdish,putthebisonorbeefandthencoatbothsidesusingthespicemix.
Preheatthebroileronlowandthenputthefilletsunderit,around6inchesfromheat.Usemediumlowheatifusingagrillpanonastove.Usebrothorfilteredwatertodrizzleonthemeattokeepitmoist.Thisalsoensuresyourspicesdon’tcatchfire.
Grill or broil for around 4 to 6 minutes until done, while checking themeatnottoovercookit.Takeoutofthegrillorovenandallowittochill.Youcannowserve.
NutritionalvalueThisdishisrichinprotein.Itisalsoagoodwaytodetoxyourbody.Thebroththatisusedhasallthevitaminsandmineralsthatyourbodyneeds.
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PoachedEggswithCurriedVegetables
Servings:4
Ingredients
4largeeggs
½teaspoonwhitevinegar⅛Teaspoonredpepper,crushed1cupwater
14-ounces can chickpeas, drained 2 medium zucchinis, diced ½ poundbutton mushrooms, sliced 1 tablespoon yellow curry powder 2 clovesgarlic,minced1largeonion,chopped
2teaspoonsextra-virginoliveoilInstructions
Overmediumheat, sautéonions ina largenonstick skillet forabout4-5minutes tohave it tender.Add ingarlicandcook for3o seconds, stir incurryandcontinuetocookfor1-2additionalminutes,untilveryfragrant.
Addinthemushroomsandcookforaround5minutes,forthemushroomstoreleasetheirliquidandgettender.Addinredpepper,water,chickpeasandzucchiniandboilthenreducetheheatandsimmerthemixturewhilecovereduntilthezucchiniistender,in15-20minutes.
Intoasaucepan,add inwater toadepthof3 inchesandbring toaboil.Lowertheheat,addvinegar,andsimmerlightly.
Crack in the eggs and slip them into water lightly, very close to watersurface.Thensimmerfor3-5minutesuntildone,anduseaslottedspoontoremoveeggsfromthewater.
NutritionalvalueThe poached eggs are the best source of protein. In addition to the eggs, thevegetablesalsoprovideagreatdealofprotein.Thevegetablesalsoprovideyouwiththebestmineralsandvitaminsthatarerequiredforyourbody.
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BreakfastandDesserts
Amaranthporridge
Servings:2
Ingredients
1mediumpear,chopped
½cupblueberriesorcranberries,dried1teaspooncinnamon
1tablespoonrawhoney
¼cuphemporpumpkinseeds2cupsfilteredwater
⅔Cupwhole-grainamaranthInstructions
Into a skillet, mix together amaranth and water and close with a tightfittinglid.Youcanalsouseaheavy2-quartsaucepan,makingsuretostirtheporridgetopreventsticking.
Bringtheamaranthtoaboil,coverandthenlowertheheattosimmerforaround 25-30 minutes. Continue to stir regularly after 10 minutes, toensure that the grains don’t stick to pot. Cook until the water is fullyabsorbed.
Removethecontentsfromheatandthenaddincinnamon,rawhoneyandtheseeds,andstirwell.Sub-dividethecerealbetweentwobowls,orkeepa portion into a sealable container to serve next day. Use pears andblueberriestotop.
NutritionalvalueThe fruits that are found in this diet help in providing the bestminerals. Theseeds in the diet provide you a lot of good fat, which help you in fightinginflammation.
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GutHealingSmoothie
Servings:2
Ingredients
¼ teaspoon probiotic powder 1 scoopL-glutamine powder 1 tablespoonflaxseeds1 tablespoonchiaseeds½teaspooncinnamon,ground½inchfreshturmericroot½inchgingerroot,fresh¼cupswalnuts
½cupfreshpapaya
½cupfrozenmangos
1½cupsofflaxmilk,unsweetenedInstructions
Intoablender,put flaxmilkandadd in theother ingredients. Ifusingapowerfulblender,youdon’tneedtogrindthenutsandseedsfirst.Forlesspowerfulblender, firstgrind seedsandnuts ina coffeegrinder and thentransfertoblender.
Whensmooth,pourintoyourglassandserve.
NutritionalvalueThedishisrichincalciumandinpotassium.Thegingerandtheturmericaddthefinestvitaminsandminerals.Theoilsandthefatsfromthewalnutsandthefruitshelpinpreventingdeficienciesandfillingyourbodywithagreatdealofenergy.
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GingerAppleMuffins
Servings:12
Ingredients
½cupcrystallizedginger,finelychopped1tablespoonapplecidervinegar½cupmashed,ripebanana1cupshreddedapple
¾cupalmondmilk,unsweetened1teaspoongroundginger
1teaspooncinnamon,ground½teaspoonsalt
1 tablespoonbakingpowder⅔Cupsugaror sugar-substitutegranules2cupsall-purposeflour
Instructions
Preheatoven to400°F.Lightlygreasea12-cupmuffinpanorusepaperliners.
In amedium-sizedbowl,mix together flour, sugar, bakingpowder, salt,cinnamonandginger.
In another bowl, combine milk, apple, banana, apple cider vinegar andcrystallizedginger.Stirinflourmixturejustuntilincorporated.Fillmuffincups2/3full.
Bakeat400°Ffor15 to20minutesoruntila toothpick inserted into thecentercomesoutclean.
NutritionalvalueThebananainthedishaddstheadditionalfiberthatyourbodyneeds.Theappleprovidesyourbodywithagreatamountofpotassium.YouwillbeabletoobtainbothVitaminAandCfromthisdish.
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BuckwheatandQuinoaGranola
Servings:6
Ingredients
½cupdriedcranberries,unsweetened½cupold-fashionedoats
1cupcookedquinoa
1cupbuckwheatgroats
¼ teaspoon ginger, ground ¼ teaspoon cinnamon, ground 1 teaspoonvanillaextract3tablespoonsliquidcoconutoil3tablespoonshoney
Instructions
Preheat your oven to 325 degrees F and line a silicon-baking mat orparchmentpaperonabakingsheet.
Stirtogetherhoney,coconutoil,vanillaextract,cinnamon,andgingerinasmall bowl. Then stir together oats, quinoa, and buckwheat in a largerbowl.Add in thehoneymixture and stir to fullyblend, and then spreadintoapreparedpantomakeanevenlayer.
Bake the mixture into the preheated oven for around 40 or 45 minutesuntil the contents begin to brown. Take out from heat and stir in thecranberries.
Transferthepanintoacoolingracktocompletelychill,andthenstoreinanairtightcontainer.
NutritionalvalueThe dish is rich in calcium and in potassium. The oils and the fats from thewalnutsandthefruitshelpinpreventingdeficienciesandfillingyourbodywithagreatdealofenergy.Thecoconutoilactslikeagentledetoxforthestomach.
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CherryChocolateSmoothie
Servings:1
Ingredients
Icecubesasdesired
Fewdropsofliquidstevia½teaspoonpurevanillaextract1cupcoconut;almondorflaxmilk½cupfrozendarkcherries,pittedMincedginger
1tablespooncocoapowder,unsweetened,unprocessedInstructions
Into a blender, put all the ingredients and then process to smoothness.Serveandenjoy.
NutritionalvalueThedishisrichincalciumandinpotassium.Thegingeraddsthefinestvitaminsand minerals. The oils and the fats from the walnuts and the fruits help inpreventingdeficiencies and fillingyourbodywith a great deal of energy.Thecherries areverygood for theblood.The flax component in themilkhelps ingivingyourbodytheomega3fatthatisessentialforyourbody.
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CinnamonBakedApples
Servings:4
Ingredients
1cupapplejuiceorcider¼cupliquidhoney,unpasteurized4apples
¼teaspoongroundcloves½teaspoonnutmeg
1teaspooncinnamon
1 teaspoon grated fresh ginger root 2 dates, pitted and chopped ¼ cupdriedcranberries½cupnutsand/orseedsInstructions
Preheat theoven to325degreesFand thencombinespices,ginger root,dates,cranberries,nutsandseedsinabowl.
Removethecoreoftheapples,withoutpeelingthemasmostnutrientsandfiberarefoundontheskin.
Use the nut and seedmixture to stuff each apple and thenuse honey todrizzle.Puttheapplesintoan8x8inchsquare-bakingdish.
Pour in the juicearound theapple tokeep itmoist,and thenbake in thepreheatedoven for around30-35minutes.Bakeuntil the apples are softandthenserve.
NutritionalvalueThis dish is the favorite for a personwho loves apples and desserts! It is thesafestdesserttoconsume.Youdonothavetoworrytoomuchaboutthefatsincethe fat in the dish is combatedwith the other nutrients found in the dish.Thedishisarichsourceofproteinandcarbohydrates.ItalsohasthevitaminsAandDinit.
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KeyLimePie
Servings:8
Ingredients
ForCrust:
½cuppittedMedjooldates¼ teaspoongray sea saltorpink rock salt1cupwalnuts
1cupshreddedcoconut,unsweetenedForFilling:
Kiwiorlimeslices
Pinchofgrayseasaltorpinkrocksalt½cuprawhoney
1teaspoonlimezest
3tablespoonslimejuice3firmavocados
Instructions
Intoa foodprocessororblender,processwalnuts, coconut and saltuntilit’s coarsely ground. Add in dates and process the mixture to getbreadcrumbsappearanceandthenthemixturestartstoclump.
Useaspoonor fingers topress themixture into the9-inchpieplateandthenputthecrustintoafreezerforaround15minutes.
Now put the filling ingredients into a food processor and process tosmoothness.Pour thefinemixtureontothepiecrustandthenkeepin therefrigeratorforaround20minutes.
UsefreshkiwiorfreshslicesorthinslicesoflimetogarnishNutritionalvalue
This dish is a great source of iron! The nuts in the pie provide youwith the
omega 3 fat, which is essential for a healthy body. The oil from the coconutleaves you with a clean stomach. The carbohydrates in this dessert help inprovidingyouwithagreatdealofenergy.Thisdishhasalotofmagnesiumandpotassiuminit.
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AlmondHempseedcookieswithsourstrawberries
Servings:20cookies
Ingredients
2cupsrawalmonds(youcanuseothernutsifyouwouldliketoo.Youcanmakeamixtureofnutsifthatattractsyou.)2cupsraisins
1cuphempseeds
2tsps.Vanillaessence
6tbsp.agavesyrup
1cupdriedsourstrawberries
Instructions
Youwill firstneed togrindyouralmonds.Youcanuse theregular foodprocessororthemixer.
Youmust now add the raisins, the vanilla essence and the agave syrup.Thissyrupwillhold themixture together.Youcouldusemaplesyrup ifyouwish.Processtheingredientstillthemixtureisevenandissticky.
Next,addthehempseedsandthedriedsourstrawberries.Youwillneedtoprocessthiswell.
Pull themixtureoutof theprocessorandstart rolling it into smallballs.Makesurethattheballsarenotbiggerthan2inchesindiameter.
Onceyouhavemadetheballs,flattentheminbetweenyourpalms.
Placethemonatrayandleavethemtorefrigeratefor30minutes.
NutritionalFacts
This dish contains omega fats and proteins. This is the best combination ofnutrientsthatyourbodyrequires.ThedishalsohasproteinsandthevitaminsAandC.
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GlutenFreeRecipes!
Thisisabonusforyou!Youhavealistofglutenfreerecipesforafullcoursemeal!Appetizers,SnacksandSpreadsGlutenFreeAlmondSalad
Servings:4
Ingredients
Soakedalmonds
4tbsp.coconutmilk(ifyouwouldlikealittlespice,youcouldusepicklejuice)¼cupfreshlimejuiceGlutenfreemayonnaiseSeaSaltandPeppertotaste1cupcelery(diced)
1cupDill(minced)
1cupparsley(diced)
Organicagavesyrup
Instructions
Ifyoudonothavesoakedalmonds,youwillneedtogettothatfirst.Takeabowlandaddfreshwater to it.Adda littleseasalt to thewater.Makesure that it is not toomuch, just a pinch of sea saltwould do.Add thealmondstothebowlandleavethemfor30minutes.
Movethesoakedalmondsintoafoodprocessor.Makesurethattheyareshreddedfinely.
Add the limejuice and the agave syrup to the processor and shred once
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again.Makesurethattheagavesyrupisonlyaddedtoincreasethetaste.Themixtureshouldnotbetoosticky.
Addthemayonnaise to themixture.Makesure thatyouonlyadda littlebit.Youdonotwantastickymixture.Youshouldfindthatthemixtureisflaky.
Taste themixture. If you find that it is not verymoist, you could add alittleliquidtoensurethattheconsistencyisright.
Addthemincedherbs.
Seasonthemixturewell.
Youcouldusethemixtureasasalad,orserveitwithasandwich.
NutritionalValueThisdishcontainstheperfectamountofnutrientsandminerals.Italsoisagoodsourceofomega3fat.Theherbsinthesaladaregoodfordetoxingyourbody.
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GlutenFreeTortillaChipswithRoastedTomatoSalsa
Servings:10people
Ingredients
FortheTortillaChips
1packetglutenfreetortillasOliveoilorcoconutoilforfryingSeasalt
FortheRoastedTomatoSalsa
3poundsplumtomatoes
4tbsp.redonion(diced)
6clovesgarlic(minced)
2tbsp.virginoliveoil
2tbsp.limejuice
SeaSalttotaste
½cuppepper
Pinchofbrownsugar
Instructions
TortillaChips
Takeapizzacutter.Youcanusethistocutyourtortillasintotrianglesoranyothershapethatyoumaydesire.
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Take a skillet, and add the coconut oil or the olive oil. Heat the oil onmediumflame.Makesurethattheoildoesnotgettoohot!
Whenyoufindthat theoil ishot,youcouldstartputtingthecut tortillasintotheskillet.Donotcramptheskilletwiththetortillatriangles.
Ontheside,placesomeblottingpaper.
Turn thechipsoververycarefully in theskillet.Makesure that theyarefriedonbothsides.When theyaregoldenandcrispy,youcouldremovethemfromthepanandplacethemontheblottingpaper.
Whentheyarecooling,addtheseasaltonbothsides.Makesurethatyouonlyaddapinchofseasalt.
Thechipsstartbecomingcrispierastheybegintocooldown.
RoastedTomatoSalsa
Boilandcuttheplumtomatoes.
Addthetomatoestoabowlfollowedbytheotheringredients.
Leavethebowl,covered,intherefrigerator.Makesurethatyouleaveitinforanhour.
Remove the bowl and check if the seasoning is perfect. If you find thatyouneedtoaddsomethingelse,feelfreetoo!
Youcannowservethesalsainabowlasadipforthetortillas!
NutritionalValueThisdishisperfectlyglutenfree.Thesalsaisrichintomatoesthatprovidethebestnutrients.Ithasbeenheardthatthetomatoeshelpinabatingcanceraswell.
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GlutenFreePizza!
Servings:Tworegularpizzasoronemedium
Ingredients
Forthecrust
2cupstapiocastarch
2cupspotatostarch
2cupssorghumflour
1cupriceflour(preferablybrownrice)1cupGLUTENFREEmilletflour
5tsp.bakingpowder
4tsps.Xanthangum
2tsps.Fineseasalt
4tbsp.organiclightbrownsugar
2 cups warm water (between 110 - 115ºF) 2 tsps. Organic light brownsugar(thisistohelpyouprooftheyeast)¼ouncedryyeast(active)
1cupgoodoliveoil
1cupEggwhites(beaten)
1teaspoonricevinegar
FortheTopping
120gmmozzarella(Slicedthickly)
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1avocado(Slicedthickly)
35gmrocket
5cherrytomatoes(halved)
6slicesham
1cupdicedchicken
1cuponions(diced)
1cupgreenpepper(diced)
Oliveoil
Vinegar
Instructions
TheBase
Usingbutter,greaseeithertwo12inchespizzapansorone18-inchPizzapan.
Dustthepanslightlywithriceflourorcornflour,bothofwhichmustbeglutenfree.Setthepansaside.
TakealargebowlandbegintowhisktheGLUTENFREEflours.
Oncetheflourshavebeenmixedwell,youshouldaddthedryingredientstothebowlandcontinuetomix.
Inacupofwarmwater,youshouldaddthesugarandtheyeast.Youhavenowproofedtheyeast.
Nowaddtheproofedyeasttothedryingredientsinthemixingbowl.
Mixwell.Next,addtheeggs,vinegarandtheoiltothebowl.Continuetomixwell.
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Youwillhavetonowmakethedough.
Startbeating thedoughtoensure that itdoesnotbecomehard.Youwillneedtodoughtobesoft,smoothandsticky.
Addtheremainingwatertothedoughifrequired.Youhavetoensurethatthedoughdoesnotbecomesluggishduetothewater.
Itshouldnotbefirmlikethepastadoughorthebreaddough.Itneedstobealittleonthewateryside.
Takea siliconspatulaanddivide thedough intohalf. Ifyouaremakingtwo small pizzas, scoop the dough into the two pans that have initiallybeensetaside.
Washyourhandswell.With thewet hands, youwill need to flatten thedoughtoensurethatthedoughisverythininthepan.Theedgeshavetobeslightlyraised.Youcantakealotoftimetosmoothenoutthedoughifrequired.Youdonotneedtohurry.Thisiswhatleadsyoutohavethebestcrust!
Youcouldplacethepansinaplacethatiswarm.Leavethepansalonefor15minutes.Whilethisishappening,youwillhavetopreheattheovenat400degreesFahrenheit.
Once theoven ishot,youwillneed toplace the twopanson thecenterrack.Try toensure that thepansarenot touching. Ifyouhaveasmalleroven,youcouldusetworacksforthesame.Trynottousethelowerracksincethereisahigherchanceofovercookingthedough.
Bakeforaminimumoftenminutes.Yourcrustwillneedtobegolden!
Removethepansfromtheovenandstarttopreheatthebroiler.
Spreada fewdropsof theoliveoilonto thecrust.Season thecrustwithsaltandthemincedgarlic.
YoucanalsosprinkleafewItalianherbs.
ThePizza
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Nowaddthetoppings.
Firstbeginwiththesaucesandthecheese.Youcouldhavetwolayersofcheeseifthatiswhatyouwant.
Topthepizzawiththevegetablesthatyouhavechosen.
Addtheoliveoilontopofthevegetables.
Broilthepizzainordertomeltthecheese!Makesurethatyoudonotbroilformorethanfiveminutes.Youwillovercookthepizzaotherwise.
Younowhavetworegularpizzas!
Servehot.
NutritionalvalueThisdishisrichinproteinsandcarbohydrates.Thevegetablesprovidemineralslikecalcium,potassiumandmagnesium.Thereisagoodcontentof ironinthedishtoo!
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SoupsandStews
CelerySoupwithGlutenFreeCroutons
Servings:5
Ingredients
FortheSoup
Oliveoil
2leeks
2clovesofgarlic
4celerystalks
½cupfreshfennel
2potatoes
Saltandpeppertotaste
Water
HemporFlaxmilk
FortheGlutenFreeCroutons
5cupsglutenfreebread
1cupoliveoil
3tsp.seasonedsalt
2 tsp. gluten free garlic powder 2 tsp. gluten free onion powder
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Instructions
TheCroutons
Preheattheovento275degreesFahrenheit.
Cuttheglutenfreebreadintocubes.Placethesecubesinamixingbowl.
Inanothersmallbowl,addtheoliveoilandthesalt,garlicpowderandtheonionpowder.Mixtheseingredientswell.
Pour the seasoned oil over the bread cubes andmix well. You have tomakesurethatthebreadcubesarecoatedwellwiththeseasonedoil.
Take a baking sheet and line itwith parchment paper. Spread the breadcubesinthesheet.
Bake the bread cubes for an hour in the oven.Make sure that they turnonlygoldenbrownandthatthebreadcrumbsarenotburnt.
Turntheovenoff.
Leavethecroutonsintheovenfor30minutes.
Bring thecroutonsdown to the room temperature.Ensure thatyou storethecroutonsinanairtightcontainer.
TheSoup
Starttrimmingtheleak.Onlycutoutthewhiteandthelightgreensectionoftheleek.Diceit.
Nexttrimthecelerysticksandchopthemfinely.
Chopthefreshfennel.Makesurethatyouremovethestalkout.
Youwillneedtopeelthepotatoandcutitintosmallcubes.
Addalittleoliveoiltoasouppot.Placeitonmediumflame.
Oncetheoilishot,youcanaddtheleekandstartstirring.Whenyousee
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themturninggolden,addthegarlic.
Stirtheingredientsforaminuteortwo.Nowaddthecelery,thepotatoes,andthefennel.Continuetostir.
Addalittlesaltandpeppertoseasonthesoup.
Pourfreshwaterintothepot.Makesurethatyoucoverthevegetablesinthepot.
Coverthesouppot.
Whenthesoupstartstosimmer,reducetheheat.Continuetoletthesoupsimmer.Makesurethatthevegetablesareallcooked(vegetablesneedtobetender).
Tomakeitthicker,youwillneedtouseablender.
Tastethecoup.Ifthesouprequiressaltorpepper,goahead.
Servethesouphotwithcroutonsontheside!
NutritionalValueThedishcontainsa lotofproteinandvitamins. It is rich incarbohydratesandleavesyouwithagoodamountofenergy.Thefoods in thesouparedetoxing.Theyhelpinclearingyourbodyofanytoxins.
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ButternutSquashChiliRecipe
Servings:6
Ingredients
FortheButternutSquashChili
1tbsp.oliveoil
6clovesofgarlic
1tsp.cuminpowder
1tsp.chilipowder
1tsp.ginger
1mediumonion
1celerystalk
2redbellpeppers
1greenpepper
1cupbutternutsquash
2cupsglutenfreebroth
1cuptomatoes(diced)
1cupgreenchilies(chopped)
1cupblackbeans
1cupkidneybeans
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2tbsp.vinegar
1tsp.limejuice
FortheGlutenFreeBroth
1carrot(chopped)
1celerystalk(chopped)
1onion(diced)
4clovesofgarlic(peeledandhalved)1cupchoppedgreenpepper
4potatoes(peeledandhalved)SeaSalt
Pepper
2sprigsThyme
2sprigsRosemary
1sprigSage
Freshparsley
Instructions
TheBroth
Chopallthevegetablestogether.Theydonothavetobechoppedneatly.
Addthechoppedvegetablestoastockpot.
Youcouldaddtheherbsandthesaltandpepper.
Youwill need to add enoughwater to immerse all the vegetables in it.Makesurethatyouaddcloseto6cupsofwater.
Placethestockpotonamediumflameandbringthewatertoboil.
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Oncethestockstartsboiling,lowertheflameandmakesurethatthebrothissimmering.
Simmerthebrothforanhour.
Taste thestock.Ifyoufindthat there issomethingmissing,addit to thebroth.
Oncethebrothhascooked,draintheliquidandremoveallthevegetables.
Forthesoup
Diceandcutallthevegetables.
Cutthebutternutsquashintocubes.
Poursomeoliveoilintoalargepot.
Placethepotonmediumflame.Oncetheoilishot,addthespices.
Continuetostirtheingredientsinthepotforaminute.
Nextaddtheonionstothepotandcontinuetostirfortwominutes.
Addtheotheringredients,exceptforthelime,tothepot.
Coverthepotandlowertheflame.
Letthechilisimmer.Continuetostireverytenminutes.
Makesurethattheconsistencyofthechiliisgood.
Beforeyouservethechili,youcouldaddthelemonjuiceandmixwell.
Tastethechiliandaddsaltorpepperifrequired.
Youcouldserveithotorgarnishit.
Ideasforgarnishing
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FreshCilantro(chopped)
Asmallwedgeoflemon
Glutenfreecornchips
Glutenfreesourcream
NutritionalValueThe dish contains themineralsmagnesium and potassium. The sodium in thedishmakesthedishveryattractive.ItalsoisabundantinthevitaminsAandD.
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MexicanStewwithgroundturkeyandgreenchilies
Servings:4
Ingredients
Forthestew
1½lb.freshgroundturkey
2onions(diced)
2clovesofgarlic(minced)
½tsp.cuminpowder
½tsp.chilipowder
2cupsbutternut squash (peeled anddiced)3potatoes (peeled anddicedintocubes)2carrots(peeledandchopped)2cupsglutenfreebeefbroth½cuproastedchili
Saltandpeppertotaste
FortheBeefStock
2carrots(pealed)
2.5poundsbeefmarrowbones
2celerystalks
2onions(peeledandhalved)
1cloveofgarlic(halved)
1bunchparsleystems
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2sprigsthyme
4bayleaves
1teaspoonblackpeppercorns
Instructions
TheStock
Preheattheovento450degreesFahrenheit.
Inaroastingpan,roastthemarrowbones.Makesurethattheyhaveturnedbrown.Thismaytake30minutes.
Whilethatishappening,cutthecarrotsandthecelery.Addtheminapanalongwiththeonionsandthegarlic.
Roast the vegetables on amedium flame.Make sure that the vegetablesarebrownbeforeyoupullthemofftheflame.
Transfer the vegetables to a stockpot. Fill the pot with cold water. Thewaterneedstocoverallthevegetables.
Pour out the fat in the roasting pan. Add all the brown bits into thestockpot.
Addahalf-cupofwaterandbegintostir.
Addtheherbstothestockpot.
Place the pot on amedium flame and start to boil the liquid. Once thewaterstartstoboil,youwillneedtoreducetheheat.
Simmerthestockforonehour.Keepremovingthefatandthefoamthatyoufindontopofthepot.
Keepaddingwatertothepotifnecessary.
Straintheliquidandsettheliquidaside.
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TheStew
Saltthegroundturkeywell.
Takeastockpotandplaceitonhighflame.Pouralittleoliveoilintothepotandheatit.
Oncetheoilishot,addthegroundturkeytothepot.Makesurethatitisroastedwellonallsides.Thiswilltakeanotherfiveminutes.
Add the garlic, onions and potatoes to the pot and cook. Once thesevegetables have been cooked, you will need to add the carrots and thecelery.
Pourthewineintothepot.
Start stirring.While stirring, you should add the vinegar and the herbs.Oncethesmellhasfilledthekitchen,addthegroundpepper,andstironemoretime.
Addthebeefstockandcontinuetostir.
Coverthepotandletthecookinghappen.
When you find that the ground turkey and the vegetables have becomesoft,yourstewisready!
Tastethestew.Addsaltandpepperifrequired.
When serving the stew, you could garnish it and serve it along withcroutonsortortillachips.
NutritionalValueThisdishcontainsalotofprotein.Itistheperfectdishtoconsumebeforehittingthegym.ThedishalsocontainsVitaminA,B–6andB–12.
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SidesandMains
RoastedAcornSquashRisotto
Servings:4
Ingredients
ForRisotto
2mediumacornsquashes(seededandhalved)3tbsp.oliveoil
2cupsglutenfreevegetablebroth
2smallonions(diced)
4clovesofgarlic(minced)
2tsp.gluten-freemildcurrypowderNutmeg
1.5cupsArboriorice
Sea salt and ground pepper, to taste For the Gluten Free VegetableBroth
1carrot(chopped)
1celerystalk(chopped)
1onion(diced)
4clovesofgarlic(peeledandhalved)1cupchoppedgreenpepper
4potatoes(peeledandhalved)
SeaSaltandpepper(aspertaste)
2sprigsThyme
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2sprigsRosemary
1sprigSage
Freshparsley
Instructions
TheBroth
Chopallthevegetablestogether.Theydonothavetobechoppedneatly.
Addthechoppedvegetablestoastockpot.
Youcouldaddtheherbsandthesaltandpepper.
Youwill need to add enoughwater to immerse all the vegetables in it.Makesurethatyouaddcloseto6cupsofwater.
Placethestockpotonamediumflameandbringthewatertoboil.
Oncethestockstartsboiling,lowertheflameandmakesurethatthebrothissimmering.
Simmerthebrothforanhour.
Taste thestock.Ifyoufindthat there issomethingmissing,addit to thebroth.
Oncethebrothhascooked,draintheliquidandremoveallthevegetables.
TheRisotto
Preheattheovento400degreeFahrenheit.
Cut theacornsquashes into twohalvesandplace theminabakingdish.Makesurethatthecutsideisfacingup.
Addhotwatertothebottomofthedish.
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Baketheacornsquashintheovenforhalfanhour.Youneedtomakesurethatthesquashistender.
Whilethatishappening,youwillneedtobeginworkingonyourrisotto.
Takeasaucepanandbegintoheatthebroth.Youhavetokeepthebrothwarm.
In another saucepan, add olive oil. Place the pan onmedium flame andcooktheoil.
Once the oil has heated, add the onions to the pan and sauté. Add thegarlicnextandroast.
Nowaddthecurrypowder,thenutmegandtherice.Continuetostiruntilthericehasbeencoveredwell.Youwillneedtocookfor5minutes.
Pouracupofthewarmbrothintothepanandbringittoasimmer.
Reducetheflameandcontinuetosimmerwithoutcoveringthepan.
Once the liquidhasbeenabsorbed,add the remainingcupsof thebroth.Continuetostirwhileaddingthebroth.
Once the squash has been cooked in the oven, remove it and add thepieces to therisotto.Continue tostir.Thisensures that therisottocomestogether.
Continue to stir to let the risottoabsorb the liquid.Once ithasall cometogetherlettherisottorest.
Garnishtherisottowithbasilorthymeandservehot.
NutritionalValueThisdishcontainsalotoffiber.Ithelpsingooddigestion.Thevegetablesinthebrothprovideyouwithmineralslikesodium,potassium,magnesiumandiron.
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GlutenFreeQuinoaTacoSalad
Servings:4
Ingredients
FortheQuinoaSalad
1cupquinoa
Oliveoil
2tsp.Limejuice
SeaSalttotaste
3tbsp.choppedparsley
2onions(diced)
2yellowbellpeppers(diced)2cupsroastedcorn
1headofalettuce(washedanddried)Glutenfreetortillachips1avocado(peeledanddiced)ForthetortillaChips
2cupsglutenfreeall–purposeflour1 tsp.glutenfreebakingpowder2tsp.Guargum
3tsp.brownsugar
½tsp.salt
Instructions
Forthetortillachips
Takealargemixingbowlandaddallthedryingredientstothebowl.
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Mixtheingredientswell.Makesurethattherearenolumps.
Addacupofwarmwater.
Continuetomixtheingredients.Makesurethatthemixtureiseven.Ifyoufind that the spoon is not helping, you can use your hand to make themixture.
Makesure thatyouseparate thedough intoeightor tenpieces.Placealltheballsunderaplasticwrap.Onlypulloneouttoworkwithit.
Makesurethatyourcounterisclean.Sprinklethecounterwithflour.Startrolling the dough into a ball. Flatten it out neatly. Make it as thin aspossible.
Nowplace the tortilla inagirdlewitha littleoliveoil.Let it cook foraminuteortwo.Makesurethatthetortillaisbrownbeforeyoupullitout.
Slidethetortillasunderalidtokeepthemwarm.Makesurethattheydonotbecomesoggy.
FortheQuinoaSalad
Washthequinoainwarmwaterandcookitinwater.
Thenremovethequinoaandplaceitinacup.
Coatthequinoawithalittleoliveoil.Tossthequinoatoensurethatalltheleavesarecoatedwiththeoil.
Addateaspoonofthelimejuicetothequinoaandtossagain.
Nowaddsalttotaste.
Add the onion and the cilantro and toss the vegetables. Next in is theyellowpepperandthecornkernels.
Keepstirringtodistributethevegetables.
Addsalttoseasonthesaladwell.
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Spoonthequinoasaladontoalettuceleaf.
Takethetortillaandplacethelettuceleafatthecenterofthetortillaandfold.
NutritionalValueThis dish contains a lot of proteins and sodium. The green leafy vegetablesprovideyouwithalotofiron.
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BreakfastandDessertRecipes
Gluten-FreeStrawberryCrepes
Servings:6
Ingredients
¾cupflourbakingmix,gluten-free⅛Teaspoonofsalt
1 tablespoon sugar, lightbrown1 teaspoonvanilla extract2 tablespoonsoliveoil
1cupalmondmilk,unsweetened4largeeggs
2tablespoonshoney
6cupsstrawberries,slicedInstructions
Intoabowl,mix togethersugarandstrawberriesandallowit tocoolfor30minutesatroomtemperature.
Whisk strawberries, sugar, eggs, almond milk, olive oil, and vanillaextract until fully mixed and then add in the gluten-free flour mix.Continuetowhisktomixtogether.
Overmediumheat,heatacrepepanoran8-inchnon-stickskilletandthenaddin¼cupofbatter,swirlingtocoatthepan.Cookthemixtureuntilitstartstobrown,inaround45seconds.Thenflipandcontinuetocookfor10moreseconds.Putintoaservingplate.
Ontohalfofthecrepe,spoonhalfofthestrawberriesandthenfoldtoformasemi-circle.Thendrizzlethecrepewiththejuicefromthestrawberriesandserve.
NutritionalvalueThis gluten free dessert is a people’s favorite. It is jam packed with all the
nutrientsthatyouwouldneed.Theomegafatandthecalciumfromthealmondmilkisenoughtohelpyoustaystrongthroughouttheday.Youcouldusethistoreplenish your energy. The eggs provide you with the required amount ofprotein.This is also a great source for theVitaminsA andC.The strawberryalsogivesyouasufficientamountofiron.
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GlutenFreeFigandCherryBites
Servings:14minibites
Ingredients
10driedKalamatafigs
2cupsdriedcherries
2cupsofmixednuts(preferablyhazelnuts,walnutsandalmonds)
1cupdarkchocolateglutenfreechips
1tsp.cinnamon
2tsps.Vanillaextract
2tbsp.Maplesyrup(youcanalwaystakemoreifyouwanttoaddit)
2cupsunsweetenedshredsofcoconut
Instructions
You will need to first get a cookie sheet. Line it with parchment orblottingpaper.
Inabowl,addtheshredsofcoconut.Youwillneedtousethisforrollingthebitesattheend.Makesurethattheshredsarefine.
Take a foodprocessor and add thedried cherries and themixednuts. Ifyou do not have a food processor at home, you could use a regularprocessor.Make sure that the cherries and nuts are only chopped. Youhave to ensure that they are not completely minced. Place the choppedcherriesandnutsinabowl.
Addthefigs,thecinnamon,themaplesyrupandthevanillaextracttothe
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food processor. You will need to ensure that a sticky paste has beenformed.Youhavetoensurethat thepastedoesnotbecometoostickytospread.Ifyoufindthatthemixturehasnotstucktogether,youcouldaddaspoonofwatertobringthemixturetogether.
Nowaddthecherriesandthemixednutsbacktothefoodprocessor.Youwill have to ensure that themixturehas combinedperfectly. If you findthatthemixtureisnottoosweet,youcouldaddalittlemoremaplesyrup.
Youcaneitheraddthechocolatechipsinthefoodprocessororaddthemtotheshredsofcoconutinthebowl.
You will need to take a small scoop, either an ice cream scoop orpreferablyacookiescoop.Usethescooptomaketinyballsofthemixture.
Onceyouhavemade theballs, transfer them into thebowlof chocolatechips and the coconut.Youwill need to ensure that you roll themwell.The ball has to be coated on all sides with the coconut and chocolatechips.
Placetheballsinthecookiesheetthatyouhavesetup.
Refrigerate the balls and use them the nextmorning for breakfast!Youcouldalsotreatyourselfforalittledessertafterdinner!
NutritionalvalueThis gluten free dessert is a people’s favorite. It is jam packed with all thenutrientsthatyouwouldneed.Thecherriesandthenutsleaveyouwithagoodamountofcarbohydratesandomega3fats!
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PumpkinPancakes
Servings:5
Ingredients
1pumpkin,shredded1cupglutenfreealmondflour2eggs
1tsp.driedbasil
1tsp.driedparsleySaltandPeppertotaste2tbsp.Butter
Instructions
Inabowl,addthepumpkinandthebasil.
Nextaddtheglutenfreealmondflourandmixwell.
Addtheparsleyandthesalttoseasonthemix.Nextaddthepepper.Makesure thatyoudonotadda lotofsaltandpeppersince thatmayruin thedish.
Youneedtoensurethatthedishiswellbalanced.
Make5patties.
Takeamediumsizedpanandaddthebuttertothepan.
Whenthepanhasheated,placethepattiesonthepanandcook.
Thepancakesarecookedwhentheyarebrownonboththesides!
NutritionalValueThis dish contains a lot of proteins. There is an abundance of sodium andpotassiuminthedish.
Conclusion
Thankyouforpurchasingthisbook.
Inflammationisaproblemthateveryhumanbeingispronetofaceintheirlateryears.Itisadifficultthingtoovercome.Buttherearecertainthingsyoucoulddo to ensure that you never have to face the issue of inflammation. The firstthing that comes toyourmindwhenyou see theword change is probably thetoughest thing foryou todo!Youwillhave tomakechanges toyour lifestylerightnow.
WhenIsaythatyouneedtochangeyourlifestyle,Idonotmeanthatyouhaveto give upworkingor partying.Theonly thingyouwill need to do is changeyourdiet.Thefoodthatyouconsumeplaysamajorroleinensuringthatyouarenever prone to inflammation. This book has your grocery list to fight againstinflammation!
Younolongerneedtosufferfrominflammationthankstothefoodsandrecipesoutlined in this book. Now you can get back your life on track and fightinflammationfromitsrootcause,diet.
Thankyouonceagainforpurchasingthebook.Itrulyhopethatyouwillfindithelpfulinyourfightagainstinflammation!
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