The Everything Easy Anti-Inflammatory Cookbook: 200 Recipes to Naturally Reduce Your Risk of Heart Disease, Diabetes, Arthritis, Dementia, and Other Inflammatory Diseases

by Emily Weeks RDN, LD

Overview

Reduce inflammation and the risk of chronic diseases with these 200 easy, satisfying recipes utilizing whole-food ingredients that are proven to reduce inflammation.

Diets high in processed, fatty, and sugary foods are the main cause of chronic inflammation which wreaks havoc on your body and contributes to heart disease, diabetes, Alzheimer’s disease, rheumatoid arthritis—and even cancer. But following an anti-inflammatory diet can help you to reduce the risk of developing these serious, life-threatening conditions.

In The Everything Easy Anti-Inflammatory Cookbook, you’ll find guidance on identifying anti-inflammatory foods and advice on creating a personal anti-inflammatory plan that works best for you and your life. With flexible meal plans, 200 easy and delicious recipes, and meal prep tips, you’ll have everything you need to create delicious, healthy meals using fresh, unprocessed foods that will satisfy your cravings and help improve your health once and for all.

Product Details

ISBN-13:	9781507219898
Publisher:	Adams Media
Publication date:	12/13/2022
Series:	Everything�
Pages:	272
Sales rank:	427,764
Product dimensions:	8.00(w) x 8.90(h) x 0.70(d)

About the Author

Emily Weeks, RDN, LD, is the creator of the food and wellness website Zen & Spice (ZenandSpice.com) and a nutrition and culinary communications expert. She is a registered dietitian and certified intuitive eating counselor. Emily is the author of Kindred Table: Intuitive Eating for Families, and her work has been featured on various sites, including Today’s Dietitian, Good Morning Texas, NPR, Cosmopolitan, and BuzzFeed. She has won both the Dallas and Texas Academy of Nutrition and Dietetics Media Awards. Emily partners with food brands and organizations on recipe development, food photography, nutrition communications, and media spokesperson work. She lives in Wylie, Texas.

Table of Contents

Introduction 10

Chapter 1 The Anti-Inflammatory Lifestyle 13

Understanding the Inflammatory Response 14

Free Radicals: Inflammation Activators 15

The Disease-Busting Benefits of an Anti-Inflammatory Lifestyle 15

Building an Anti-Inflammatory Plate 17

Supplements, Herbs, and Spices 20

Hydrate for Health 21

Move More 22

Essential Sleep 22

The Stress-Cortisol-Inflammation Connection 22

Gentle Nutrition 23

Chapter 2 Breakfast 25

Coconut Turmeric Smoothie Bowls 26

Strawberry Banana Smoothie 28

Peach Yogurt Smoothie 29

Morning Sunshine Smoothie 30

Cornmeal Grits 30

Cinnamon Vanilla Nutty Granola 31

Fresh Fruit Kebabs with Vanilla Yogurt Sauce 33

Crepes with Blueberry Sauce 34

Banana-Oat Bran Waffles 35

Blackberry Buckwheat Pancakes 36

"Sausage" Bread Pudding 37

Cheezy Tofu, Potato, and Pepper Breakfast Casserole 38

Edamame Omelet 39

Vegan Eggs Benedict with Smoky Tempeh Bacon 40

Spinach, Mushroom, and Tomato Tofu Scramble 42

Savory Steel-Cut Oatmeal with Avocado and Fried Eggs 44

Apple Bread 45

Cinnamon Swirl Raisin Bread 46

Raisin Bran Muffins 47

Blueberry Almond Breakfast Bars 48

Chapter 3 Appetizers and Snacks 49

Creamy Spinach Artichoke Dip 50

Fresh Pepper Salsa 51

Vegan Queso 52

Groovy Guacamole 53

Traditional Hummus 54

Sicilian Eggplant Caponata 55

Vegan Sausage-Stuffed Jalapeño Poppers 57

Island-Style Shrimp Cocktail 58

Soy-Glazed Tofu and Vegetable Spring Rolls 59

Baked Cauliflower Tots 60

Crispy Polenta Fries with BBQ Ketchup 61

Cherry Tomato and Basil Bruschetta 62

Marinated Portobello Mushrooms 64

Curry Cayenne Peanuts 65

Spicy Roasted Chickpeas 66

Chapter 4 Soups and Stews 67

Carrot Lemon Soup 68

Thai Coconut Tofu Soup 69

Gazpacho 70

Basic Chicken Soup 71

Creamy Wild Rice Soup 73

Potato Leek Soup 74

Pumpkin Soup 75

Butternut Squash and Pear Soup 76

Split Pea Soup 77

Tortilla Soup 78

Roasted Root Vegetable Soup 79

Minestrone 80

Spinach and Mushroom Lasagna Soup 81

Wedding Soup 82

Mediterranean Stew 83

Bean and Lentil Ragout 84

Chickpea Stew 85

Spicy Seafood Stew 86

Harvest Vegetable and Beef Stew 88

Black Bean Chili 89

Lentil and Walnut Chili 90

Asian Soy Chili 91

Chapter 5 Vegetables and Greens 93

Citrus-Steamed Carrots 94

Parmesan-Roasted Broccoli 95

Roasted Peppers 96

Lemon Rosemary Green Beans 97

Roasted Asparagus with Summer Squash and Peppers 99

Baked Acorn Squash 100

Oven-Steamed Spaghetti Squash 101

Spaghetti Squash Pancakes 102

Grilled Asparagus 103

Grilled Vegetable Kebabs 104

Roasted Potatoes with Vegetables 105

Maple-Roasted Butternut Squash and Brussels Sprouts 106

Collard Greens, Potatoes, and White Beans 108

Ratatouille 109

Cauliflower Polenta 110

Irish Colcannon 111

Vegan Creamed Spinach 112

Mixed Potato Pancakes 113

Potato Gnocchi with Tomato Basil Sauce 114

Roasted Kale Chips 115

Chapter 6 Salads, Dressings, and Sauces 117

Grapefruit Fennel Salad 119

Apple, Ginger, and Carrot Salad 120

Sunshine Salad 121

Tomato Salad with Basil Pine Nut Dressing 122

Quinoa, Raisin, and Bok Choy Salad 123

Vegan Niçoise Salad Bowls 124

Green Lentil Salad 126

Potato and Chickpea Curry Salad 127

Three-Bean Salad 128

Coleslaw 129

Quinoa Apple Salad 131

Broccoli Raisin Slaw 132

Quinoa Black Bean Salad 133

Asian Fusion Salad 134

Sweet and Sour Cucumber Relish 135

Jalapeño Corn Salad Dressing 136

Citrus Vinaigrette 137

Miso Carrot Salad Dressing 138

Lemon Poppy Seed Salad Dressing 140

Creamy Oregano Dijon Salad Dressing 140

Savory Marinade for Meats, Fish, and Poultry 141

Tropical Marinade for Chicken 141

Vegan Avocado Crema 143

Thai Peanut Sauce 144

Fresh Tomato Sauce 145

Basil Pine Nut Pesto 146

Walnut Parsley Pesto 146

Chapter 7 Pasta and Grains 147

Pasta e Ceci 148

Lasagna Florentine 149

Creamy Avocado Fettuccine 150

Pesto alia Trapanese 152

Spinach and Mushroom Orzo Risotto 153

Mushroom and Herb Couscous 154

Udon Noodle Slaw 155

Pasta-Rice Pilaf with Vegetables 157

Coconut Turmeric Rice and Greens 158

Wild Rice Stir-Fry with Snow Peas and Broccolini 159

Quinoa Parsley Tabbouleh 160

Polenta 162

Quinoa with Sautéed Garlic 163

Shallot Walnut Herb Bread 164

Chapter 8 Pizza, Tacos, Wraps, and Sandwiches 165

Pita Pizzas with Roasted Garlic White Sauce 166

BBQ Jackfruit Tacos 167

Crispy Tofu Tacos with Avocado Crema 169

Cheezy Vegan Beef Burritos 170

Spicy Roasted Chickpea Wraps with Lemon Tahini Dressing 171

A Superhero Wrap-Up 172

Two-Bean Chili Wraps 173

Vegan BLTs with Tempeh Bacon 174

Grilled Vegetable Heros 176

Creamy Dill Chickpea Salad Sandwiches 177

Vegetable Pitas with Feta Cheese 179

Falafel Sandwiches 180

Balsamic Portobello Burgers 181

Mushroom Burgers with Roasted Garlic Aioli 182

Chapter 9 Plant-Based Proteins 183

Spicy Thai Basil Tofu 184

Crispy Sweet Chili Tofu Sticks with Broccoli Slaw 186

Sesame Tofu 187

Spicy Peanut Tofu Stir-Fry 188

Ma Po Tofu 189

Asian Stir-Fried Rice 191

Butter Tofu 192

Tofu Mac and Cheese 193

Creamy Chipotle Tempeh with Cilantro Lime Rice 194

BBQ Tempeh with Couscous and Broccolini 196

Curried "Meatballs" in Pita 197

Sweet and Sour "Meatballs" over Brown Rice 198

Vegan Meatloaf Cups 199

Stuffed Bell Peppers 200

Chapter 10 Beans and Lentils 201

Baked Beans 202

Tuscan White Bean Skillet 203

Retried Pinto Beans 204

Spinach and Black Bean Enchiladas 205

White Bean Macaroni and Cheeze 207

Red Beans and Rice 208

Succotash 209

Ribollita 210

Edamame 211

Dal 211

Lentil-Stuffed Peppers 212

Curried Red Lentils and Tomatoes 213

Black Lentil and Sweet Potato Bowls 214

Lentil Sloppy Joes 216

Chapter 11 Chicken, Beef, Pork, and Seafood 217

Asian Sesame Chicken Skewers 218

Zesty Pecan Chicken and Grapes 219

Ginger Orange Chicken Breast 220

Spicy Chicken Burgers 221

Chicken a la King 222

Chicken with Curry and Apricot Sauce 223

Flank Steak Salad with Roasted Corn and Peppers 225

Chicken and Green Bean Stovetop Casserole 226

Soy-Glazed Steak with Mango Salsa 227

Apricot-Stuffed Pork Tenderloin 228

Pork Medallions with Jalapeño Mustard 229

Shrimp Tostadas 230

Walnut Shrimp 232

Scallops Madras 233

Seared Scallops over Shaved Brussels Sprouts Salad 234

Asian Salmon Patties 235

Grilled Mahi-Mahi with Pineapple Salsa 237

Sweet Chili Salmon with Butternut Squash and Broccoli 238

Grilled Tuna Steaks with Sautéed Leeks 239

Grilled Red Snapper with Polenta 240

Chapter 12 Dessert 241

Strawberry Parfait 242

Crunchy Peach Parfait 242

Roasted Peaches with Yogurt 243

Strawberry Sorbet 244

Caramelized Pears with Toasted Almonds 246

Grilled Pineapple with Whipped Cream 246

Raspberry Rhubarb Crisp 247

Quick Apple Crisp 249

Nectarine Cherry Tart with Oat Crumble Topping 250

Blackberry Cobbler 251

Whole-Wheat Biscuits 252

Sesame Seed Cookies 253

Oatmeal Raisin Chewies 254

Peanut Butter Chocolate Chip Cookies 255

Apricot Chocolate Chip Squares 256

Almond Cookies 258

Energy Oat Bars 259

Raspberry Almond Turnovers 260

Dark Chocolate Cherry Cake with Ganache 261

Chocolate Peanut Butter Smoothie 262

Appendix: Sample Meal Plans 263

Standard US/Metric Measurement Conversions 265

Index 266