3 Anti-Inflammation Recipes for Breakfast, Lunch & Dinner
What you put into your body always has a great impact and whether that’s good or bad is up to you. But eating well and being healthy don’t have to mean boring foods with no flavor. Which is exactly what Cherie Calbom is out to prove. The nutritionist and author is sharing three of her many recipes with a focus on a healthy anti-inflammation approach. Her latest book, “The Juice Lady’s Anti-Inflammation Diet,” (www.juiceladycherie.com), outlines the causes of inflammation and offers solutions with healthy meals for breakfast, lunch and dinner, as well as robust juicing recipes.“Whether you’re on a vegetarian, vegan, low-carb, no-carb, Mediterranean, Neanderthal or any other kind of diet, there are delicious recipes available to anyone who wants to up their anti-inflammation efforts,” says Calbom. For a tasty set of meals to add to your repertoire, check out Cherie’s recipes below.
3 Anti-Inflammation Recipes
Below, nutritionist and author Cherie Calbom, MS shares three breakfast, lunch, and dinner recipe options for healthier, anti-inflammation options, along with a snack for those sweets cravings.
1. Breakfast: Spanish Frittata & Simple Salad with Maple Orange Vinaigrette (Serves 4 – 6)
“The simple salad with maple orange vinaigrette is something I dreamed up for a ‘breakfast for dinner’ themed night – a nice complement to the main dish,” Calbom says.
Frittata: Ingredients – 12 large organic eggs; ½ cup coconut milk; ½ tsp. sea salt, or more to taste; 2 tbsp. coconut oil or extra-virgin olive oil; 1 small red onion, small chop; ½ cup sautéed mushrooms or your favorite vegetable; 1 cup spinach or arugula.
Instructions – Preheat oven to 375 degrees. Whisk the eggs and coconut milk with 2 pinches of salt. Set aside. Prepare pan with coconut oil and medium-high heat and sauté onions until translucent, about 3 min. Add mushroom or favorite vegetable and sauté until soft. Toss in spinach and fold into veggie mixture just until wilted. Remove vegetables from pan; set aside. Turn down the heat to low, adding a little more coconut oil if needed. Using the same skillet, add the eggs, shaking to distribute the mixture evenly. Cook over medium-low heat for 5 min. using a spatula to spread the eggs from the edges to the center until the edges are no longer runny. Arrange the vegetable mixture over the top evenly.
Transfer to a 375-dgree oven and cook for 5 minutes until set and slightly browned. Remove from oven. Be very aware of the hot handle! To finish, slide partially cooked frittata onto a large plate; wearing oven mitts, place a plate over the pan and, holding the two together, invert them so the frittata drops onto the plate. Slide the frittata back into the pan so partially cooked side is up. Place back in oven to cook 3-4 min. more.
2. Lunch: Tropical Quinoa Salad with Cashews & Carrot Fries (Serves 4)
“Who doesn’t like French fries? – Carrot fries are a healthy alternative!” Calbom says.
Quinoa: Ingredients – 1 cup dried quinoa, rinsed well; ½ red onion, finely chopped; 1 cup apple or carrot, finely chopped; juice of 1 lime, 2 tbsp. honey or agave; 1 tbsp. extra-virgin olive oil; 1 large mango, chopped (not overly ripe); ¼ cup mint, finely chopped; 1 tsp. seal salt, to taste; freshly ground black pepper, to taste; ½-inch-piece ginger, finely chopped; 1 avocado, chopped or thinly sliced; 1 cup cashews, coarsely chopped; 3 cups Romaine lettuce (or greens of choice), roughly chopped.
Instructions – Cook the quinoa: Bring 2 cups of water to a boil in a medium saucepan; add the quinoa and simmer, covered 15-20 min. Set aside and let cool (spread out for best results). In a large bowl toss the chopped red onion and apple/carrot. Whisk together the lime juice, honey and olive oil. Add to the bowl. Add the cooked, cooled quinoa and mango to the bowl and toss well. Mix in mint, cilantro, ginger and salt and pepper, to taste. Garnish with sliced avocado and cashews. Scoop mixture over greens and serve chilled or at room temperature.
3. Dinner: Grilled Salmon & Asparagus with Stone Fruit and Lavendar Chutney (Serves 4-6)
“This chutney will get you excited for salmon all over again,” she says. “Of course, buy wild salmon, which is significantly healthier and environmentally friendly.”
Chutney: Ingredients – 2 lb. stone fruit, small dice; 1 large onion, finely chopped; zest of 1 lemon or lime; 2 tbsp. garlic, minced; ¼ tsp. chili flakes (optional); 1/3 cup red wine vinegar; ¾ cup raw honey or agave; ¾ tsp. sea salt; 2 tbsp. fresh lavender (or use basil or mint; use 1 tsp. dried lavender if you cannot find it fresh).
Instructions – In a saucepan combine all prepared ingredients except the herbs. Bring to a boil. Continue cooking at a rolling boil, 15 min. Stir occasionally. Mix in fresh herbs and/or lavender at the end.
4. Snack: Cherry Chocolate Shake (Serves 1): Something for the sweet tooth cravings!