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).


 

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 [...]

Medicinal Bone Broth

Bone broth is a soup that has been consumed for centuries across various cultures for its nutritious and healing properties. High in amino acids, collagen and minerals, it is thought to quell inflammation in the gut and speed recovery of the gut lining. We recommend choosing bones from either grass fed and finished meats or [...]

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 & [...]

Grilled Avocado

There is a long list of reasons why avocados should be a part of any healthy eating plan; these reasons include: dietary fiber, potassium, magnesium, vitamin A, vitamin C, vitamin E, vitamin K-1, folate, vitamin B-6, niacin, riboflavin, monounsaturated fatty acids, and more! The nutrition you get from eating avocados factor in cardiovascular health, healthy [...]

Carrot Soup With Ginger And Lemon

Yield: Makes 4 Servings Ingredients 1/4 cup extra-virgin olive oil 1 1/2 cups chopped onion 1 tablespoon finely chopped peeled fresh ginger 1 1/2 teaspoons minced garlic 1 1/4 pounds medium carrots, peeled, chopped (about 3 cups) 2 tomatoes, seeded, chopped (about 1 1/3 cups) 1 1/2 teaspoons grated lemon peel 3 cups (or more) [...]

Garlic Ginger Chicken

Garlic and ginger both have powerful antioxidant and anti-inflammatory properties. Consumed regularly both ginger and garlic can help fight a number of inflammatory illnesses like arthritis, IBS, and even cancer. Ingredients: 4 skinless, boneless chicken breast halves (free range or organic if possible) 3 cloves crushed garlic 3 tablespoons ground ginger 1 tablespoon olive oil [...]

Anti-inflammatory Herb Sauce

Fresh herbs are loaded with antioxidants and phytochemicals that reduce inflammation and prevent disease. Many culinary herbs like oregano and parsley actually contain anti-microbial compounds and facilitate the body's natural detoxification process. Enjoy using this sauce on grains, roasted veggies, steamed veggies, quinoa pasta, wild caught fish, sandwiches, veggie burgers, wraps and even salads. Makes [...]