Anti-Inflammatory Kitchen

/Anti-Inflammatory Kitchen
Welcome to the Anti-Inflammatory Kitchen!

At the Kaplan Center we recommend an anti-inflammatory diet which not only helps protect against many disease processes, but can also slow the aging process by stabilizing blood sugar and increasing metabolism.

Below you’ll find a collection of recipes based on the principles of the anti-inflammatory diet – eating nutrient-dense foods that contain plenty of antioxidants, and avoiding processed products whenever possible.

Additional resources:

Anti-inflammatory Shopping List (Shopping list courtesy of Today’s Dietitian).


 

Coconut Water Kefir

Makes 4 cups. Ingredients 1 tbsp. sugar, optional 4 cups of coconut water ¼ cup hydrated water kefir grains Instructions 1. Add the sugar to a half-gallon glass jar, if using. 2. Add the coconut water to the jar. 3. Stir thoroughly to dissolve the sugar. 4. Add the hydrated kefir grains to the sweetened [...]

Magic Mineral Broth

Serving size: 6 quarts Ingredients 6 unpeeled carrots, cut into thirds 2 unpeeled yellow onions, cut into chunks 1 leek, white and green parts, cut into thirds 1 bunch celery, including the heart, cut into thirds 4 unpeeled red potatoes, quartered 2 unpeeled Japanese or regular sweet potatoes, quartered 1 unpeeled garnet yam, quartered 5 [...]

Poached Chicken & Chicken Stock

This recipe uses 1 whole 4 lb chicken for the broth base. However, for the richest mineral content and to ensure the broth forms the nutritious collagen content, we've added 4 extra chicken backbones to the recipe. You can also use 1 additional whole chicken carcass or bones from any other part of the chicken. [...]

Beef or Bison Stock

Ingredients: 2 to 3 pounds meaty bones, such as shank bones or short ribs 3 pounds joint bones, such as knuckle 2 pounds bone marrow bones (can be found at butcher shops and Whole Foods Market) 3 onions (or leeks), roughly chopped 3 carrots, washed and roughly chopped 3 celery, washed and roughly chopped ¼ [...]

Roasted Cauliflower with Garlic Tahini Sauce

This delicious and savory side dish works well in many different diet plans, including the Mediterranean, Ketogenic (everything is low-carb), anti-inflammatory, and IBS diets. It can also be part of your detoxification diet, as cauliflower is a cruciferous vegetable, parsley is a leafy green, and garlic belongs to the thiols family - all these promote [...]

Golden Turmeric Milk

This recipe for Golden Turmeric Milk is so warm, comforting and tasty for the holidays! I find it to be perfect for this time of year, served warm or even at room temperature. Turmeric is often recommended for it's anti-inflammatory properties. Research shows the active antioxidant compound, curcumin, may reduce inflammation in patients with chronic [...]

Macadamia Cream Cheese

If you like ricotta cheese, you will absolutely love this macadamia nut substitute for cream cheese. Macadamia nuts are rich in high quality fats, protein, magnesium, selenium, iron, copper, thiamin and other B vitamins. Because they are so fatty, they create an amazingly creamy dip that is savory and super satisfying. Makes 4 servings INGREDIENTS [...]

Zucchini Noodles with Smoky Romesco Sauce

Summer squashes, like zucchini, are a great source of key antioxidant nutrients, including the carotenoids beta-carotene, lutein and zeaxanthin. Beta-carotene has been found to help protect against cancer and aging; and lutein and zeaxanthin are important in maintaining eye health. Zucchini is low-calorie, has no saturated fat, and is high in dietary fiber. Farmers' markets [...]

Tabouleh Salad

Tabouleh salad has been a staple of the Mediterranean diet for centuries. It earns high marks in both flavor and nutrition, each spoonful providing a host of anti-inflammatory and antioxidant benefits! It's quite simple to make and it’s not an exact science - depending on your taste buds you can add or subtract the measurements of [...]

Salsa Verde

Makes ~2 cups INGREDIENTS 1 large shallot, minced 1 tablespoon sherry vinegar 1 large clove of garlic, minced 1 bunch parsley, finely chopped 1 bunch cilantro, finely chopped 1 pinch of red chile flakes 2 tablespoons capers, roughly chopped Zest of 1 lemon (optional) 1 cup of good, extra virgin olive oil Sea salt & [...]