Since yesterday's Wellness Wednesday Facebook Live session with Dr. Sam Pappas focused on Inflammation and the Medicinal Uses of Herbs Spices and Nutraceuticals, we've been getting a lot of questions about anti-inflammatory recipes and suggestions for specific illnesses. So this post includes a mouthwatering menu, perfect for many occasions, which I created for my Culinary Medicine Made Easy cooking class series. The best thing about these recipes is that they taste great-so you can enjoy them with both pleasure and health in mind - Mediterranean-style.
Chronic
inflammation is the root cause of many serious illnesses—including heart
disease,
many cancers, and Alzheimer’s disease. An anti-inflammatory diet can play a very positive role in preventing, reversing, and treating many forms of dis-ease. It can also help reduce the body's sensitivity to pain prevalent in conditions such as fibromyalgia, arthritis, joint pain, chronic fatigue-syndrome, Lyme disease, and others.
Proper diet and exercise can help
balance the negative effects of genetics, and exposure to toxins which cause
inflammation in the body. Inflammation on the surface of the body manifests
itself as redness, heat, swelling and pain. But when inflammation persists or
serves no purpose, it damages the body and causes illness and symptoms such as
joint pain. Anti-inflammatories are often prescribed to ease sore muscles,
joint pain, and headaches. Click here to watch yesterday's session on inflammation.
For millennia, spices have been used in the same fashion. Daily consumption
of this powerful blend of spices which have anti-inflammatory properties
will help your body reduce chronic inflammation. This recipe, along with garlic
will help reduce inflammation which can reduce joint pain and reduce risk of
illness.
Note that it will take 2-4 teaspoons of quality spice consumption per day to begin feeling a therapeutic effect.
Anti-inflammatory Spice Mix
This mix tastes great
in bean, poultry, meat and seafood dishes.
Store
in an airtight container in a cool, dark pantry for up to a month. Use fresh,
organic
spices for best results.
YIELDS APPROXIMATELY 1-1/2 CUPS
SERVES APPROXIMATELY 20
INGREDIENTS
1/2 c. turmeric
1/2 c. dried ginger
1/4 c. ground cinnamon
1 tsp. crushed red chili peppers, if
desired
DIRECTIONS
1. Mix all spices together.
2. Store in an airtight container.
BASIC NUTRITIONAL VALUES
(1 SERVING = 1 T.)
Calories 20
Calories from Fat 0
Total Fat 0.0 gm - Saturated Fat 0 gm - Trans
Fat 0 gm
Polyunsaturated Fat 0 gm - Monounsaturated
Fat 0 gm
Cholesterol 0 mg
Sodium 0 mg
Total Carbohydrate 4 gm
Dietary Fiber 2 gm- Sugars 0 gm - Protein
0 gm
Spice Dusted Salmon with Lemon Cilantro
Sauce
Preparing
this easy recipe is a joy for the senses! Rubbing wild salmon with
spices
makes for a light, delicious—and impressive—main course. Many
acromegaly
patients complain of feeling hungry often. Quality proteins like wild
salmon
help keep you fuller for longer, boost brain power and elevate moods.
Each
of the other ingredients, in addition to their fantastic flavor profiles, also
adds
to the healing properties of this dish. The scent of lemon alone is a mood
elevator—while
its juice is alkalizing and good for balancing pH levels in the
body.
Yogurt also contains inulin, which helps control blood sugar levels.
SERVES
4
Serving
Size: 1 salmon fillet and
1
cup salad greens
INGREDIENTS
4
tsp. Anti-Inflammatory Spice Mix
1
tsp. unrefined sea salt
1/2
tsp. freshly ground black pepper
1/2
c. lemon juice
2
T. extra-virgin olive oil
4
(4 oz) wild salmon fillets with skin
4
c. assorted salad greens
For
the sauce:
3
c. low-fat plain or Greek-style yogurt
1/4
c. chopped fresh baby dill
zest
of 1 lemon
2
garlic cloves, minced
salt,
to taste
DIRECTIONS
Preheat
to 425°F. Line large rimmed baking sheet with parchment.
Blend
Anti-Inflammatory Spice Mix, salt, and pepper in a
small
bowl.
In
a separate shallow bowl, whisk in lemon juice and olive oil to incorporate.
Dip
salmon in lemon/olive oil mixture and then coat with spice mixture.
Place
salmon skin side down on parchment.
Roast
salmon until just opaque in center and vegetables until tender, about 10
minutes.
In
the meantime, make the Lemon Dill Dipping Sauce: Place yogurt in a medium-sized
bowl. Add lemon zest, dill, and garlic, and season
with
salt to taste.
Line
platter with salad greens. Place salmon on top of greens.
Drizzle
remaining juices over salmon and serve with Lemon Dill Dipping Sauce.
BASIC
NUTRITIONAL VALUES
(1
SERVING = 1/4 RECIPE)
Calories
350
Calories
from Fat 155
Total
Fat 17.0 gm
Saturated
Fat 4.0 gm
Trans
Fat 0 gm
Polyunsaturated
Fat 4.0 gm
Monounsaturated
Fat 8.0 gm
Cholesterol
75 mg
Sodium
735 mg
Total
Carbohydrate 15 gm
Dietary
Fiber 2 gm
Sugars
9 gm
Protein
33 gm
Chef’s Tips: Make extra salmon for
the next day’s lunch or dinner. 1/3 serving of
salmon
with fresh field greens makes an easy and nutritious snack. Chicken also
tastes
great seasoned and roasted this way. Note that cooking time would
double
for chicken legs, thighs, or breasts. For a whole chicken, time would be
increased
to 1-1/2 hours. You can roast a sheet pan full of diced vegetables—sweet
potatoes, zucchini, asparagus, and peppers—at the same time you roast the
salmon for an easy, elegant side. Dress them with extra olive oil, Anti-Inflammatory
Spice Mix, and unrefined sea salt.
Provencal Herb
Tapenade/Tapena/ Pâté des olives
This
recipe is from The Ultimate Mediterranean Diet Cookbook by Amy Riolo. The Romans
named Provence Provincia Romana,or The Roman Province, in Latin
when Nice was their capital in the first century CE. The Romans left both
vineyards and olive groves as well as the Latin language during their time
there. As a result, Provencal cuisine developed strong Italian undertones, as
this recipe demonstrates. The word tapenade comes from the ancient Provencal
word tapena which means “to cover.” This citrusy olive paste
makes the perfect topping for bread, crudités, vegetables, pasta, fish, and
chicken.
3/4
cup (96 g) pitted black olives (picholine or kalamata work well)
3
teaspoons (26 g) capers, rinsed and drained well
3
cloves garlic, chopped
1/3
cup (78 ml) extra-virgin olive oil, or to taste
1
teaspoon lemon zest
Freshly
ground black pepper
Combine
the olives, capers, and garlic in the food processor. Remove the lid of the
spout and slowly pour in the olive oil, a little at a time, while pulsing the
food processor on and off. The tapenade should have a paste-like consistency,
but should not be completely smooth. Stir in the lemon zest and season with
freshly ground pepper to taste.
Yield:
about 1 cup
Mediterranean Tradition
Reinventing
leftovers into culinary creations is an art form so integral to the region,
that it is taken for granted. Leftover roasted chicken or fish and raw
vegetables taste great dipped into tapenade. I also like to stir it into
blanched green beans that I toss with cucumbers, chickpeas, and cherry tomatoes
for a fun and flavorful salad.
Greek
Style Green Beans
This recipe is from The Mediterranean Diabetes Cookbook by Amy Riolo. Green beans are a good source of
vitamins A, C, and folate. This is a quick and tasty way to serve them.
Serves
8
Serving
Size: ½ cup
Ingredients:
1 tablespoon extra-virgin olive oil
1 small yellow onion, diced
4 cloves garlic, chopped
1 ¾ cup diced
tomatoes
1 teaspoon fresh baby dill, finely chopped
1 teaspoon salt
Freshly ground black pepper
1 pound French style green beans, ends trimmed
1 tablespoon fresh parsley, finely chopped
Preparation:
1. Heat olive oil in a medium
saucepan over medium heat. Add onion and
sauté until translucent (3 to 5) minutes. Stir in garlic and cook for 1
minute.
2. Stir in tomatoes, dill, salt, and
freshly ground pepper. Bring to a boil
over high heat, add green beans, stir, and reduce heat to low.
3.Simmer for 10 to 15 minutes, or
until green beans are tender.
4. Spoon onto a serving platter and
top with fresh parsley.
Healthy Living Tradition:
In Mediterranean cultures, children
are always a part of the food preparation process. Kitchen tasks give children
an increased sense of responsibility and teach them cooking skills which will
enable them to make healthy meals for themselves. Trimming green beans was one of my “kitchen
tasks” as a young child. If you have children in your family, think about ways
to get them involved in the kitchen.
Turmeric Lemonade Recipe
This drink, also
called “The Anti-Anxiety Drink” is said to be more powerful in treating
depression than some antidepressant medications. Turmeric also offers many other anti-inflammatory and
anti-oxidant benefits. It can be enjoyed cold or hot.
Makes
4 servings
Ingredients:
4 cups cold filtered or sparkling water
2 tablespoons freshly grated or powdered turmeric
4 tablespoons honey
Juice and zest of 1 1/2
lemons
Juice of 1 orange
Preparation:
Combine all ingredients in a pitcher – stir or shake to mix well
and serve
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