Upload
marina-karamarko
View
220
Download
0
Embed Size (px)
Citation preview
7/24/2019 Anti Inflammation Cook Book
1/69
7/24/2019 Anti Inflammation Cook Book
2/69
7/24/2019 Anti Inflammation Cook Book
3/69
Contents
BREAKFASTS 11-17
LUNCH 18-25
DINNERS 26-35
SNACKS 36-41
JUICES & SMOOTHIES 42-48
JUICES & SMOOTHIES 49-54
DIPS & DRESSINGS 55-59
7/24/2019 Anti Inflammation Cook Book
4/69
3
Ross Bridgeford is the founder of and owner of
liveenergized.com, a health coach, researcher
and author.
He has been living and coaching the alkaline diet
since 2004, and is the author of the Alkaline DietRecipe Book (vol 1 & 2), creator of the Alkaline
Reset, the Alkaline Weight Loss Solution and the
Alkaline Quick Start Program.
His passion is to help you unlock your energy and
nourish your body so you can live you best, most
fullled life, while making the journey to health
easy, enjoyable and free from stress.
See www.liveenergized.com for more from Ross.
About the Author
7/24/2019 Anti Inflammation Cook Book
5/69
4
liveenergized.com
C ould one simple, and easy to fix problem be at theroot of almost al l of your health chal lenges?
But Not Al l Inf lammation Is Bad...
If youre experiencing any niggling health
issues, things like fatigue, excess weight,
skin conditions, reux, IBS or more, its
highly likely that inammation, that you
dont even know is happening, is the
cause.
Research has found direct links between
chronic inammation and a whole host of
conditions and diseases, from skin con-
ditions, allergies and fatigue all the way
through to Alzheimers, diabetes and heart
disease.
You might think that when it comes to
inammation you either have it (and knowabout it)or you dont.
Inammation is a natural response in the
body. We all know it as the thing that
happens when we cut ourselves, or get
an infection. It is the body stimulating acombination of internal and external de-
fence mechanisms and looks like: redness,
swelling, heat, joint pain, muscle pain.
Its an important part of healing and is a
delicate balance of give and take stimu-
lated by the immune system.
This, perfectly normal and important re-
sponse is calledAcute Inammation.
But a huge number of us are living with
inammation every day. Its just that we
dont realise.
And until something big and scary hap-
pens, we might not do anything about it.
So I hope, with this recipe book, that we
can put an end to inammation before its
a problem.
And note: Inammation certainly rapidly
increases the aging-process (and the more
we age the worse we are at dealing with
inammation. Kinda like a vicious cycle.)
Hopefully thats a little motivating too!
Its whats happening to me right now.
Yesterday I fell over a suitcase (I know) and
my knee is hot, red, bruised and swollen.
Acute inammation, happy days!
However, when this gets out of control
you have a problem. When the immune
response gets locked in the on position
and you cant switch it o, thats when
Chronic Inammationstarts to occur.
Its your body on high-alert 24/7.
What Is Inammation?
7/24/2019 Anti Inflammation Cook Book
6/69
5
How Chronic Inf lammation C ould Be Ruining Your
Health & How You Might Have It And Not EvenKnow...
The Seven Most Powerful Anti-Inf lammatory Foods
Millions of us are walking around on high
alert every day and we dont even realise.
And symptoms can include fatigue, bro-
myalgia, IBS, reux, poor digestion, con-stipation, headaches/migraines, low libido,
skin conditions, premature ageing, weight
gain, being too thin, low energy, poor
sleep, allergies, food intolerances, joint
pain
Right through to degenerative conditions
such as type 2 diabetes,
Avocados are possibly one of the very
best anti-inammatory foods. I really rec-
ommend having avo every day!
There are FIVE nutrients in avocados thatmakes them such an anti-inammatory
powerhouse:
1. Phytosterols: including beta-sitosterol,
stigmasterol, and campesterol.
2. Carotenoid antioxidants: including
lutein, neoxanthin, neochrome, chry-
santhemaxanthin, beta-cryptoxanthin,
zeaxanthin, violaxanthin, beta-carotene
and alpha-carotene.
cardiovascular disease and more
So lets get into the seven most anti-in-
ammatory foods to focus on, the seven
foods to avoid and my action plan to helpyou make it real!
And remember, if you ever need motiva-
tion to make this happen: chronic in-
ammation will dramatically speed the
aging process and the older you get the
more inammation you will have and
the faster it will happen!
3. The non-carotenoid antioxidants: in-
cluding the avonoids epicatechin and
epigallocatechin 3-0-gallate, vitamins
C and E, and the minerals manganese,
selenium, and zinc.
4. Omega-3 fatty acids: in the form of
alpha-linolenic acid (approximately 160
milligrams per cup of sliced avocado).
5. And Polyhydroxylated fatty alcohols
(PSA)s
All ve of these nutrients have been
strongly linked to preventing inamma-
tion, especially arthritis.
liveenergized.com
And this is what were talking about today: Chronic Inammation
1. Avocado
7/24/2019 Anti Inflammation Cook Book
7/69
6
Ginger contains ultra-potent anti-inam-
matory compounds called gingerols (cool
name), which are the substances that
many researchers believe are responsiblefor the reduction in inammation people
experience when they start taking ginger
supplements regularly.
Gingerols have been heavily researched
and proven to be linked to the relief of pain
from the inammatory conditions, osteoar-
thritis or rheumatoid arthritis.
In two clinical studies involving patients
who responded to conventional drugs
and those who didnt, physicians found
that 75% of arthritis patients and 100% of
patients with muscular discomfort experi-
enced relief of pain and/or swelling.
Ginger is delicious, easily used in cooking,
juices and smoothies and I recommend
you fall in love with it!
Research shows that turmeric has pow-
erful anti-inammatory, anti-tumor, and
antioxidant properties.
Turmeric contains a pigment called cur-
cumin, and it is this the pigment that gives
turmeric that is the active ingredient be-
hind many of the emerging health benets.
One recent study found that osteoarthritis
patients who added 200 mg of curcumin
a day to their treatment plan experienced
reduced pain and increased mobility, i
whereas the control group, which received
no curcumin, experienced no signicant
improvements.
Delicious, smelly and darn good for you.
Garlic has huge anti-inammatory proper-
ties that have been linked to cardiovascu-
lar health, preventing obesity (related to
sulphur-containing compounds found in
garlic) and in helping and preventing arthri-
tis.
Two additional compounds in garlic (vinyl-
dithiin and thiacremonone) are found toinhibit the activity of inammatory mes-
senger molecules while also providing an
anti-oxidative stress benet.
The most researched compound in garlic,
allicin, has been linked to many anti-in-
ammatory benets, and this food should
denitely be eaten multiple times daily.
Other research also found that a turmeric
extract composed of curcuminoids (plant-
based nutrients that contain powerful
antioxidant properties) blocked inamma-tory pathways,ii eectively preventing the
launch of a protein that triggers swelling
and pain.
Clinical studies have also found that cur-
cumin also has very powerful antioxidant
eects. Due to this, it is able to neutralize
free radicals, and dramatically reduce joint
inammation and pain.
Denitely worth including in your daily diet,
but dont get it on your clothes. I learned
that lesson (on dozens of occasions) the
hard way!
liveenergized.com
2. Ginger
3. Turmeric
4. Garlic
7/24/2019 Anti Inflammation Cook Book
8/69
7
Asparagus is a super-anti-inammatory
because of its unique combination of
anti-inammatory nutrients including as-
paranin A, sarsasapogenin, protodioscin,
diosgenin, quercetin, rutin, kaempferol and
isorhamnetin.
You dont need to be able to pronounce
those nor do you need to remember them
just know that asparagus has possibly
more anti-inammatory compunds in it
than any other food!
(Plus asparagus also contains antioxi-
dant nutrients including vitamin C, beta-
carotene, vitamin E, and the minerals zinc,manganese, and selenium.)
As with many other high-antioxidant foods,
beetroot has been shown to have fantastic
anti-inammatory benets.
The phytonutrients betanin, isobetanin,
and vulgaxanthin that are found in beetroot
have been the subject of huge amounts
of research with regards to heart health (a
symptom of chronic inammation).
Alongside the anti-inammatory benets
that betanin has, it is also proven to have
anti-fungal properties and aid in detoxi-
cation.
5. Beetroot
Omega 3 is crucially important to ght
inammation.
The primary omega-3 fatty acid in ax-seedsalpha-linolenic acid, or ALA is
fantastic for the cardiovascular system in
and of itself.
It also acts as a building block for other
molecules that help prevent excessive in-
ammation and protects the blood vessels
from inammatory damage.
But the antioxidant and anti-inammatory
benets of axseed dont stop with the
cardiovascular system.
Studies have shown that omega 3 intake
can be linked to the prevention of the
following inammation-based conditions:
high cholesterol, high blood pressure,
heart disease, diabetes, rheumatoid arthri-
tis, osteoporosis, depression, inammatorybowel disease, asthma and more.
PLUS Honorable Mentions Must Also Go
To: Cucumber, Cinnamon, Celery, Quinoa,
Cloves and Cauliower which are all excel-
lent at ghting inammation too!
7. Omega 3
6. Asparagus
liveenergized.com
7/24/2019 Anti Inflammation Cook Book
9/69
8
The Seven Most Inf lammation-Causing Foods to
Avoid!And on the ip-side, here are the foods toavoid.
Im not suggesting giving up everything at
once. You need to be a bit more kind to
yourself than that.
To help you out I have a short guide to
how to transition below (plus the answer to
that quiz!).
Plus of course, sugar is the most acid-
forming foods you can consume and
messes with every area of your body.
Best avoided when possible!
liveenergized.com
Rened sugar and other foods with high
glycemic values hike up insulin levels and
put the immune system on high alert.
Reports in the American Journal of ClinicalNutrition reported that processed sugars
and other high-glycemic starches increase
inammation, which causes pain, over-
heating, redness and swelling.
According to CNN:
High amounts of sugar in the diet increase
advanced glycation end-products, or
AGEs, a protein bound to a glucose mol-ecule, resulting in damaged, cross-linked
proteins. As the body tries to break these
AGEs apart, immune cells secrete inam-
matory messengers called cytokines.
Depending on where the AGEs occur and
your genetic predisposition, they could
eventually result in arthritis, cataracts,
heart disease, poor memory or wrinkled
skin.
High intake of red meat has been repeat-
edly linked to inammation across many
studies.
Quality of meat can be a factor, in that
mass-produced, low quality meat can con-
tain dangerous chemicals which are added
to the meat supply through feed and medi-
cines and these contribute to inamma-
tion.
Red meat also contains high levels of
omega-6 fatty acids that produce inam-
mation. This arachodonic acid produces
inammation that can attack anywhere in
the body from your heart and arteries to
your joints.
According to Mark Hyman, MD the caf-
feine in coee increases catecholamines,
your stress hormones. The stress re-
sponse elicits cortisol and increases insu-
lin. Insulin increases inammation and this
makes you feel lousy.
1. Sugar
2. Red Meat
3. Caffeine
7/24/2019 Anti Inflammation Cook Book
10/69
9
liveenergized.com
6. Trans-Fats (and excessive omega6 with no omega 3)
As weve discussed, you want to be in-
creasing your intake of omega 3s.
These are the anti-inammatory fats that
lubricate your circulation, your joints and
your brain.
Sadly, the vast majority of people get
almost no omega 3 on a daily basis and aLOT of omega 6s.
These are the polyunsaturated fats includ-
ing corn oil, saower, sunower and soy-
bean oil.
How much is too much? The ratio of Ome-
ga 3 fatty acids to Omega 6s in the diets
of most Americans is 1:20. Our ances-
tors were healthy in a diet with a 1:1 ratio.
Whoops.
In the ratio they occur in the typical West-
ern diet, these oils create inammation,
pain and cellular damage.
Trans fats are even worse.
The acidity of coee is associated with di-
gestive discomfort, indigestion, heart burn,
GERD and dysbiosis (imbalances in your
gut ora).
There are also numerous studies that show
coee to increase inammation. One par-
ticular studie looked at coee consump-
tion on inammation marker concentra-
tions were in 3,042 randomly selected men
and women.
In all inammatory markers, the consump-
tion of coee, as little as one cup a day,
was associated with an increase in inam-matory markers.
This makes rened grains as good as re-
ned sugars, which are practically empty
calories, devoid of nutrients.
And like rened sugars, rened grains have
a higher glycemic index than unprocessed
grains and when they are consistently con-
sumed, can cause inammation through-
out the body when consumed.
Just skip them.
Common allergens like casein and gluten
(proteins found in dairy and wheat) are
quick to spark the inammatory cascade.
And it has been estimated that as much
as 60% of the worlds population cannotdigest milk!
In fact, researchers think that being able
to digest milk beyond infancy is abnormal,
rather than the other way round. Milk is
also a common allergen that can trigger
inammatory responses, such as stomach
distress, constipation, diarrhea, skin rash-
es, acne, hives and breathing diculties in
susceptible people.
A lot of the grains we eat nowadays are
rened
They are devoid of ber and vitamin B
compared to unpolished and unrened
grains that still have the bran, germ and
the aleurone layer intact.
4. Dairy
5. Refined Grains
7/24/2019 Anti Inflammation Cook Book
11/69
10These are the oils list as hydrogenated or
partially hydrogenated and appear no-
where in nature.
Trans and partially hydrogenated fats are
a huge contributor to inammation and
should be avoided whenever possible.
7. Processed/Packaged/
Prepared Foods
Quite simply because they contain a lot of
the above, and have had all of the bene-
cial foods processed right out of them.
If you are eating a lot of prepared/pack-
aged/processed foods do try to move
away from these. I know theyre conveni-
ent but theyre not worth the hassle
liveenergized.com
7/24/2019 Anti Inflammation Cook Book
12/69
11
7/24/2019 Anti Inflammation Cook Book
13/69
12
BREAKFASTS
7/24/2019 Anti Inflammation Cook Book
14/69
13
Quinoa Porridge
Ingredients
cup of quinoa
1 apple
lemon
Cinnamon
Optional: raisins
Instructions
Cook the quinoa according to the
packet instructions, but this is generally
to rinse the quinoa in a sieve and then
add 50% more water than quinoa i.e.
for 1 cup of quinoa youd add 1.5 cups
of water. Then bring to the boil and sim-
mer for 15 minutes.
As youre reaching the end of the 15
minutes, grate the apple in and cook fora further 30 seconds, grate in the zest
of the lemon and squeeze a little lemon
in to taste. Now serve in bowls with a
sprinkle of cinnamon and voila! Deli-
cious and warming.
Note: if you want to add raisins (and I
only recommend this while transitioning)then throw them in just before you grate
in the apple.
Preparation Time: 8 minutes
Serves: 2
7/24/2019 Anti Inflammation Cook Book
15/69
14
Ingredients
1 cup of (organic) coconut milk 1/4 cup of chia seeds
1 date
1 cup of coconut yoghurt
1 tablespoon of ax seeds, ground,
or 1 tablespoon of ax meal
1 tsp of sesame seeds
1/2 teaspoon of vanilla extract
Toppings for 3 varieties:
1 handful of blueberries
1 handful of mixed nuts (almonds,
macadamia, pistachios, brazil nuts etc)
1 tsp of ground cinnamon
1 g
Chia Cream Pots
Preparation Time: 12 mins
Serves: 4
Instructions
Firstly, sweeten the coconut milk byblending with the date. This little touch
of sweetness and avour from the date
makes a huge dierence!
Next combine the coconut milk in a
large bowl with chia seeds, vanilla,
axmeal (ground ax) and sesame
seeds.
Put into the fridge for 20-30 minutes
until the chia has expanded.
To serve, ll a small glass with a layer of
coconut yoghurt, followed by the chia
mix, then a little extra layer of coconut
yoghurt.
Top with your choice of toppings!
7/24/2019 Anti Inflammation Cook Book
16/69
15
Ingredients
1/2 cup gluten free oats
1 tbsp coconut oil
1/2 tbsp chia seeds
1 tbsp shredded coconut
1 tsp ground vanilla beans
1 tsp ax meal
1/2 cup almond milk
1 chopped date
Coconut &Vanilla Bircher Pots
Preparation Time: 5 minutes
Serves: 1 pot
Instructions
Put all of the ingredients
into a mason jar and stir well
leave in the fridge overnight
serve! Optinally with coconut
yoghurt for extra creaminess.
Note: its easy to make 6 or 7 ofthese at a time as they will
last all week in the fridge.
1
2
3
7/24/2019 Anti Inflammation Cook Book
17/69
16
Ingredients
2 cups soaked buckwheat
1/2 cup goji berries
1/4 cup pistachios, chopped roughly
1/2 cup aked coconut, unsweetened
1/2 teaspoon cinnamon
1/4 teaspoon salt
2 tbsp coconut oil, melted
2 dates, chopped roughly
orange, juiced (keep the rind)
Buckwheat Granola(GF)
Preparation Time: 45 minutes
Serves: 2
To serves: 4 tbsp coconut yoghurt
Instructions
Preheat the oven on a very low
heat of 120 degrees (250 fahren-
heit)
Combine all of the ingredients to-
gether in a large baking pan, mak-
ing sure theyre all mixed up well.
Place in the oven for 45 minutes,
or until desired crunchiness is
reached, but check each 20 min-
utes or so to ensure nothing is
burning.
1
2
3
7/24/2019 Anti Inflammation Cook Book
18/69
17
Ingredients
BuckwheatPancakes
Preparation Time: 15 minutes
Serves: 2
Instructions
Mash the banana until its smooth
and mix with the milk and vanilla.
Next, in a separate bowl, sift to-
gether the baking powder, salt and
buckwheat our and then stir in
the chia seeds.
Now combine the two into the
bigger bowl and top o with the
lemon juice. If you add the lemon
juice to the almond milk any earlier
than this it will curdle.
Now youre ready to cook! Note:
the pancake batter may be a little
thicker then you are used to.
Turn your pan onto a medium to
high heat and once its warmed
up, add a little coconut oil to the
pan.
Spoon in a large spoon of the pan-
cake mix and once the bubbles
start to form, FLIP!
Once it is rm but uy to the
touch, youre good.
You can cook 2-3 at a time and topwith your favourite topping! I love toadd cool coconut yoghurt or thickenedcoconut cream to these. Yum
1
2
3
4
5
6
7
1 banana
2 cups unsweetened almond milk
3 tbsp chia seeds
2 tsp. vanilla
1 Tbsp. lemon juice
1 tsp. baking powder
tsp. salt
1 cups buckwheat our (preferably organic)
Coconut oil for cooking
7/24/2019 Anti Inflammation Cook Book
19/69
18
Ingredients
1 cup of dry quinoa (pref organic)
2 cups of water (pref alkaline)
1 stick of cinnamon (or 1/2 teaspoon) 1 1/2 teaspoons ground ginger or 1 inch
piece of fresh root ginger nely grated
1/2 teaspoon ground nutmeg
(pref fresh grated)
1/2 cup of coconut cream or milk
(depending on how creamy you want it)
1/2 lemon skin grated (or lime)
1 vanilla bean pod or vanilla essence
Sprinkle (half a handful) of assorted nuts
and seeds to your liking
Optional: coconut yoghurt
Optional: cloves, ground
Optional: 1 grated apple (if transitioning)
Chai Porridge
Preparation Time: 15 minutes
Serves: 2
Instructions
First prepare the quinoa to the packet
instructions.
Once the quinoa is cooked and drained,
add it back to the saucepan and stirin the chai spices (cinnamon, ginger,
nutmeg and cloves if youve done them
in a pestle and mortar) and add the
coconut cream or milk and throw in the
scraped out vanilla pod (or add the drop
or two of vanilla essence).
You can pick either the milk or cream
depending on how creamy and thick
you want it.
When its ready, grate in the apple if
youre using it right at the end.
Warm through and then serve in a big
bowl. To serve, add the lemon rind grat-
ed onto the top and sprinkle with extra
ground cinnamon. Finally throw on the
seeds and nuts (I recommend sesame
seeds with this especially).
As an indulgent extra, you can also
serve with a dollop of coconut yoghurt,
which is alkaline and JUST DELICIOUS!
7/24/2019 Anti Inflammation Cook Book
20/69
19
LUNCH
7/24/2019 Anti Inflammation Cook Book
21/69
20
Gut Healing Soup
Preparation Time: 25 minutes
Serves: 4
Ingredients
200g lentils (or one can, drained
and washed)
1 avocado
1 large sweet potato
1 large handful of spinach
2 carrots
1 red bell pepper (capsisum)
2 tbsp chopped dill
1 handful of cashews (roughly chopped)
4 cloves of garlic
1 brown onion 200ml yeast-free, MSG-free
vegetable stock
1 tbsp coconut oil
Instructions
Prepare the lentils, if dried and set
aside. This takes the longest!
Next, roughly chop the onion and garlic
and warm gently in a very large sauce-
pan with the coconut oil
While these are browning and avouring
up, chop the peel and chop the sweet
potato and carrots roughly, and once
chopped, add to the pan and get it all
mixed together and coated in oil. Stir
for about 2 minutes to start to warm
the root veg and get the avours of the
garlic and onion onto and into them
Now add the vegetable stock, and sim-
mer for 10 minutes, until the vegetables
are just warmed through but not over-
cooked we want to maintain as much
of the nutrients as possible.
Add the lentils in now for the last veminutes to get these warmed through
too
Next, transfer to a blender or food
processor (do in batches if your blender
isnt big enough to do all of this at once)
and add in the avocado, capsicum
(roughly chopped and deseeded), spin-
ach and dill. Keep just a few sprigs of
dill back if you want to garnish.
Blend until smooth and serve with those
sprigs of dill, sprinkle with the chopped
cashews and drizzle with a little olive oil
at the end.
7/24/2019 Anti Inflammation Cook Book
22/69
21
Ingredients
Tunisian ChickpeaSoup
Preparation Time: 45 minutes
Serves: 4
350g dried chickpeas, soaked in cold
water overnight and drained
10 garlic cloves, cut into very ne pieces
2 1/2 litres of water
8 tbsp extra virgin olive oil
2 carrots, cut into ne strips
5 celery stalks, cut into thin rings
2 onions, very nely chopped
1 tsp ground cumin
1 tsp ground coriander
4 tbsp nely chopped coriander
Juice of one lemon
Himalayan crystal salt or celtic sea salt
Freshly ground black pepper
Instructions
Gently heat half of the olive oil
in a big pot. Add the garlic and
steam for about two minutes. Add
the chickpeas, water, cumin and
ground coriander. Bring all ingre-
dients to the boil. Reduce the heat
and simmer for about 2 1/2 hours.
In the meantime heat the remain-
ing oil in a frying pan, add the car-
rots, onions and celery. Gently frywhilst stirring.
Add the vegetables to the soup
and stir in well. Take about half of
the soup and puree in a mixer or
with a hand held mixer. Add the
puree to the soup and stir well.
Spice the soup with salt and pep-
per and the lemon juice.
Fill the soup into pre-warmed
bowls and garnish the soup with
the fresh coriander.
1
2
3
4
7/24/2019 Anti Inflammation Cook Book
23/69
22
Ingredients
Anti-InflammationSoup
Preparation Time: 60 minutes
Serves: 4
200g Pumpkin, roughly chopped
4 Carrots, roughly chopped
1 Sweet Red Potato, roughly chopped
4 Tomatoes, roughly chopped
3 Cloves Garlic
1 tsp Mustard Seeds
1 Red Onion
300ml Vegetable Stock
200ml Coconut Cream
1 Handful of Fresh Coriander (Cilantro),
roughly chopped
1 Inch Fresh Turmeric Root 1 Inch Fresh Ginger Root
1/2 Red Pepper (Capsicum/Bell Pepper)
1 Cup of Lentils
Coconut Oil
Instructions
Start by chopping the red onion, garlic, ginger
(peeled) and turmeric (peeled) roughly.
Gently heat a little coconut oil in a pan and very
gently get the onion started, and once its cook-
ing a little, add the turmeric, ginger, mustard
seeds and garlic being careful not to burn the
garlic.
Now add the root veggies (carrot, pumpkin,
sweet potato), the red pepper and the tomatoes
and stir it all around to coat the veggies in the
oil and avours (you should be able to smell
that delicious turmeric now).
Add the stock and then add the lentils. If youre
using dried lentils, you will need to add an extra
50ml of stock to allow for an additional 10 mins
cooking time, but if youre using tinned lentils
(please buy organic), add them now and move
onto the next step.
Turn the heat down to simmer and let all of the
veggies soften and the lentils cook.
Once everything has softened, add the coco-
nut cream and chopped cilantro (coriander)
and then transfer to a blender and blend untilsmooth.
This will stay nice and warm for about an hour
in the blender jug, but if you want, you can
return to the pan to keep warm.
To make the optional topping (which Ive found
really nice and a delicious extra texture to the
soup), simply roughly smash up the cashews on
a chopping board under a knife, and cook with
the pumpkin seeds in a little coconut oil with the
minced garlic until its warmed through and a
little browned.
Serve the soup in bowls with a sprig of cilantro,
a drizzle of coconut cream and the cashew top-
ping (with optional chilli) and LOVE it.
7/24/2019 Anti Inflammation Cook Book
24/69
23
Ingredients
Cool Quinoa SummerSalad
Preparation Time: 15 minutes
Serves: 2
A little box/punnet of cherry tomatoes
(or about 15)
1 serve as per your pack instructions of
quinoa (about 1/2 a cup dry I estimate)
1 carrot
1 avocado
1 beetroot
A handful of baby peas
1 inch of turmeric root
A handful of basil
A good pinch of sage leaves
A pinch of healthy salt (Celtic, Himalayan etc)
A pinch of black pepper
A dressing of olive oil with lemon juice mix
to suit your taste
Instructions
Firstly, get the quinoa cooked and out of the
way. The rough guide is to mix one part quinoa
to ve parts water, so do this (unless you pack
says otherwise), bring to a boil and then simmer
super-gently until the water has absorbed.
Next, you have two options with the beetroot
and carrot. If you have a Spiral Slicer use this
to make carrot and beetroot spirals, but if notthen you will want to grate them with a standard
cheese grater into a bowl. Once grated, press
with some kitchen roll/towel to get rid of some
of the excess moisture.
While youre spiralising or grating have the baby
peas steaming gently for a few minutes to cook
through and then put aside.
Slice or dice your avocado as you like and then
mix all of this into a large bowl with the herbs
(which you can roughly chop or rip) and set it all
aside while you sort out yer tomatoes!
Now, youre going to be grilling the tomatoes
(surprise!) so chop them in half and drizzle with
olive oil and place under the grill for about 5
minutes until they start to just blacken and are
warmed.
With the tomatoes done you can mix it all up
into a big bowl, grate in the turmeric root and
dress with the olive oil and lemon juice.
There you have it colorful, nutrition-ful andavourful!
Optional extra: you can add some fresh chilli,
thinly sliced to spice it up if you want! I do!
7/24/2019 Anti Inflammation Cook Book
25/69
24
Ingredients
Kale Slaw & CreamyDressing
Preparation Time: 15 minutes
Serves: 2
1 bunch Tuscan, Cavalo Nero or Curly kale,
thick stems removed and leaves thinlysliced
4 cups shredded red cabbage (about 1
small head), quartered and cored)
1 small red onion, thinly sliced
1 large red bell pepper (capsicum), cored,
seeded and thinly sliced
1/3 cup sunower seeds
bunch of coriander, roughly chopped
cup sesame seeds
1 inch piece of root ginger, sliced thinly
For the dressing:
1 cup of raw cashews, soaked
overnight
1 cup of vegetable stock
1 clove of garlic
Start by shredding the kale and
red cabbage and place this into a
large salad bowl
Next add the thinly sliced onion,
bell pepper, coriander, seeds and
the ginger
Toss these ingredients
Next, make the cashew dressing
by blending these ingredients to-
gether on high until smooth. You
can either add the stock warm to
make a warm dressing, or allow it
to cool rst. Note: if you have a
powerful blender you will not need
to soak the cashews overnight.
Add more stock or more cashews
to get your desired consistency.Stir the dressing through the slaw
and serve!
1
2
3
4
5
6
7/24/2019 Anti Inflammation Cook Book
26/69
25
Ingredients
For the Pesto
Sweet PotatoTreatswith Winter GreenPesto
Preparation Time: 35 minutes
Serves: 2
1 large sweet potato or 2 medium
1 tablespoon melted coconut oil
1 bunch of Asparagus (tough endssnapped o) or broccolini
1/2 red onion
cucumber
100ml olive oil
5 cloves garlic
1 sprig of rosemary
1 bunch fresh basil leaves about 1 cups
1 big handful of kale (any variety),roughly chopped
2 teaspoons lemon juice
1/2 cup pine nuts
Filtered water
Himalayan Salt
InstructionsStart by preheating the oven to
200 degrees Celsius(400 Fahrenheit).
Next, chop the sweet potato into
1/4in thick rounds. Try to keep
this even so they cook evenly and
at the same speed.
Now place in a bowl and drizzle
with the olive oil and a good dose
of the Himalayan salt and throw
in the rosemary. Get everything
coated in the oil and then transfer
to a baking tray.
Bake for 30-35 minutes, ipping
half way through.
Next, get the pesto ready, by
blending the garlic, basil, kale,
lemon juice, pine nuts and a little
water (you can add more for the
right consistency).
While the potato is cooking away,
lightly steam the asparagus or bro-
collini for 5 minutes (it still needs
to have some bite) and once
steamed and cooled, chop into
1/2cm pieces.
Finely dice the red onion and
cucumber
Once the potatoes are ready, dis-
card the rosemary, allow them tocool and then top with the pesto
and then the asparagus/brocco-
lini, onion and cucumber and then
drizzle with olive oil and serve!
1
2
3
4
5
6
7
8
7/24/2019 Anti Inflammation Cook Book
27/69
26
Ingredients
Avocado & BlackBean Salad
1 & 1/4 cup cooked black beans
(1/2 cup if making from dry)
1 bunch of coriander (cilantro)
1 avocado, peeled and cubed
1 red onion, nely diced
1 stick of celery, nely diced
lime, juiced
1 tsp olive oil
1tsp ground cumin
Himalayan salt & black pepper
Instructions
Prepare the cup of dried black
beans overnight, or use tinned if
short of time
Mix together the beans, coriander,
onion, celery and then top with the
diced avocado (if you mix in early
it will smash together, you may
like this but if you want the avo in
chunks, mix at the end)
Prepare the dressing by whisking
together the lime juice, olive oil,
cumin and a little salt. If you want
the dressing a little sweet, you can
add a pinch of coconut sugar to
this.
Pour the dressing onto the salad
and enjoy right away.
Pinch of coconut sugar
Optional
Preparation Time: 15 minutes
Serves: 2
1
2
3
4
7/24/2019 Anti Inflammation Cook Book
28/69
27
DINNERS
7/24/2019 Anti Inflammation Cook Book
29/69
28
Ingredients
Raw Pad Thai
3 medium courgettes (zucchini)
3 large carrots
2 spring onions, chopped (alsoknown as green onions, scallions)
1 cup shredded red cabbage
packet of beansprouts
1 cup cauliower orets
1 bunch of fresh coriander/cilantro,
chopped roughly
Sauce
cup tahini
cup almond butter cup tamari
1 tsp coconut sugar
2 tbsp lime or lemon juice
1 clove garlic, minced
1 inch of ginger root, grated
Instructions
First, prepare the carrot and cour-
gette noodles by using either a
spiralizer or mandolin. If you dont
have either of these, use a veg-
etable peeler to make slices of the
zucchini and carrot and then use a
sharp knife to slice these into very
thin strips.
Put these into a large bowl with
the spring onions, shredded cab-
bage, beansprouts (thoroughly
washed), cauliower and corian-
der.
Now prepare the sauce by blend-
ing the tahini, almond butter,
tamari, coconut sugar, lime/lemon
juice, garlic and grated ginger.
Add a little water if needed this is
a very thick sauce.
Finally, mix the sauce into the bowl
and get everything evenly coated.
Serve with a sprig of coriander and
an extra little squeeze of lemon or
lime!
Preparation Time: 15 minutes
Serves: 2
1
2
3
4
5
7/24/2019 Anti Inflammation Cook Book
30/69
29
Ingredients
Chickpea Cashew
Curry
1 brown or red onion
2 carrots
1 cups cooked chickpeas
(or one can, rinsed and drained)
1 bunch kale
red cabbage
1 red chilli
teaspoon salt
Freshly ground black pepper, to taste
bunch basil
bunch coriander (cilantro)
1 tbsp coconut oil
For the sauce see page x for Creamy
Cashew Dressing
Instructions
Prepare the carrots by creating
thin slices with a vegetable peeler,
and then slicing these in half, soyou have 1 cm wide, very thinly
sliced carrot
Finely slice the onion, chop the
central stem from the kale and
slice, nely slice the cabbage and
chop up the chilli (remove seeds if
you dont like it too hot).
Now heat a pan over a mediumheat and the coconut oil, and gen-
tly fry the carrot, chickpeas, and
the veggies.
Cover and allow to simmer for 4-5
minutes.
Once cooked, remove from the
heat and toss through the herbs.
Finally, stir in the warm cashewdressing (prepare as per instruc-
tions on page x and use warm
stock).
Preparation Time: 20 minutes
Serves: 2
1
2
3
4
5
6
7/24/2019 Anti Inflammation Cook Book
31/69
30
Tuscan Bean
Soup
Preparation Time: 35 minutes
Serves: 6
Ingredients
2 Tbs (30mL) olive oil
1 medium onion, chopped
2 stalks celery, chopped
4 cloves garlic, chopped
3 cups (680g) chopped tomatoes
6 cups (900g) tinned cannelini beans
5 cups (1.25L) water
1/2 tsp (3g) Himalayan Salt
Freshly ground pepper, to taste
1 cup (75g) spelt pasta shells, or other
small pasta shape
1/4 cup (9g) fresh basil leaves, coarsely
chopped
Instructions
Firstly, you need to steam fry the on-
ions, celery, and garlic until tender. Do
this in a few spoons of water in a large
pan. Once it is all nice and tender you
can add the chopped tomatoes (juice
n all) and warm this over a medium to
low heat, breaking up the tomatoes so
that it is all chunked down in nice small
chunks. Cook this all together for about
fteen to twenty minutes.
Now you can add the lovely creamy-
textured cannelini beans, the water,
salt, pepper and cook over a medium-
low heat for another twenty minutes.
Once the beans are soft youre good.
Now you can add the spelt pasta and
cook for another ten minutes until it is al
dente.
Once the soup has cooled a little bit,
stir in the olive oil and add the basil
leaves.
7/24/2019 Anti Inflammation Cook Book
32/69
31
Tofu & Spinach
Burgers
Preparation Time: 25 minutes
Serves: 2-4
Ingredients
16 ounces frozen spinach (organic), thawed
15 ounces rm tofu
3/4 cup gluten free rolled oats
1 medium onion, chopped
3-4 big cloves garlic, minced
1/4 cup LSA mix
1 tablespoon paprika
salt and pepper to taste
1 teaspoon cumin
1/4 cup coconut oil
Optional: dash of Bragg Liquid Amino
Instructions
Crumble tofu, and mix all ingredi-
ents together in bowl. Allow to sita few minutes so oats can absorb
some of the liquid from the spin-
ach.
Add a little water if your mixture
isnt wet enough to hold together.
Add the Bragg if desired.
Make patties with your hands and
fry with a little coconut oil. Cookfor 6-10 minutes on each side,
turning carefully. Serve with a nice
big salad!
1
2
3
7/24/2019 Anti Inflammation Cook Book
33/69
32
Lentil Curry
Preparation Time: 30 minutes
Serves: 4
Ingredients
1 big carrot, nely grated
1 red onion, nely cut
1 leek, cut into ne rings
2 garlic cloves, nely cut
1/2 tsp fresh ginger, grated
1/2 tsp ground cumin
1/2 tsp chilli paste or fresh chilli
1/2 tsp kurkuma
1 tsp curry powder
2 tbsp extra virgin olive oil
250g lentils, red or yellow 1.2 litres of water
Freshly ground black pepper
Himalayan Crystal Salt or Celtic
Rock Sea Salt
Instructions
Gently heat the olive oil in a large pot.
Add the onions and steam fry them
whilst stirring for about 4 to 5 minutes.
Add the garlic, carrot and leek and
steam fry for a further 2 minutes. Stir in
the kurkuma, chilli paste, curry powder,
cumin and ingwer. Add the water and
stir all the ingredients well.
Clean the lentils under running water
and drain them well. Add them to the
pot and let them boil up shortly. Reduce
the heat, put the lid on and let the stew
cook on a low temperature for about
35 minutes, until the vegetables have
started to soften. Stir regularly.
Let the stew cool down slightly and
puree everything with an immersionblender. Gently heat the stew again and
season to taste with pepper and salt.
7/24/2019 Anti Inflammation Cook Book
34/69
33
Alkaline Thai
Green Curry
Preparation Time: 40 minutes
Serves: 2
Ingredients
2 spring onions
Broccoli
1/4 cauliower
1 carrot sliced
125ml coconut milk
Handful of coriander
Large nger of ginger
1 stick of lemongrass
1-2 chillies
2 limes
Asian greens (bok choi etc) 1 teaspoon of green curry paste
Cubes of rm tofu (optional)
Soba noodles or brown rice.
InstructionsJuice the lime, slice and bash the
lemongrass, slice the ginger
and roughly chop the coriander.
Mix together and allow to infuse.
Next thinly slice the spring onion
and carrot, cut the broccoli and
cauliower and steam fry along
with the Asian greens and tofu if
desired.
Once steamed (ve mins) add
the infused chilli, lime and lemon-
grass,
coconut milk and paste.
Gently simmer for ve minutes
and serve either alone or with
soba noodles or brown ice.
Optional: grate the lime before
juicing and use as a garnish when
serving.
1
2
3
4
5
7/24/2019 Anti Inflammation Cook Book
35/69
34
White Bean Chilli
Blanca
Preparation Time: 30 minutes
Serves: 2
Ingredients
cup of quinoa, uncooked
2 tablespoons coconut oil
1 medium onion, diced
2 garlic cloves
1 can of white beans
(or prepare from dry)
1 cup corn kernels, freshly shucked
2 large green chillis, seeds removed
2 large tomatoes, diced
1 red bell pepper (capsicum), diced
2 teaspoons ground cumin
1/8 teaspoon cayenne pepper
3 cups water
bunch of fresh coriander/cilantro
Instructions
Warm the coconut oil in a pan and
gently heat the onion and garlic for
5-6 minutes
Add the beans, corn, chilli, to-
matoes, bell pepper, cumin and
cayenne pepper and gently sim-
mer for 15 minutes
While this is simmering, prepare
the quinoa by putting in a sauce-pan with 1 cup of water, bring to
the boil and then turn to simmer
for 10 mins or until all of the water
is gone and the quinoa has un-
coiled
Once the chilli is ready, turn o the
heat and stir through the coriander
(cilantro)
Finally, place a bed of quinoa on
each plate and top with the chilli
blanca!
1
2
3
4
5
7/24/2019 Anti Inflammation Cook Book
36/69
35
Quinoa & Kale
BowlPreparation Time: 20 minutes
Serves: 2
Ingredients
1 cup of quinoa, cooked
1 large bunch of kale (any variety)
2 tablespoons coconut oil
teaspoon ground black pepper
1 red onion, nely chopped
2 cloves of garlic, nely chopped
1 inch root ginger, grated
1 lemon, juiced
30ml wheat free tamari or
Bragg Liquid Aminos
cup goji berries
2/3cup raw pine nuts
Instructions
Start by getting the goji ber-
ries soaking in warm water, and
get the quinoa prepared (rough
instructions 1 part quinoa, 2
parts cold water, bring to the boil
and then simmer until all water is
gone).
Cut the main stem out of the kale
and then roughly chop and put
aside
Now heat a large pan and add the
coconut oil, and lightly cook the
red onion for 2-3 minutes.
Now add the garlic, ginger, lemon
juice and the tamari and stir for afurther minute
Next, rinse and squeeze all of the
water from the goji berries and
add these and once a sauce is
forming in the pan, add the kale.
After 3 minutes, throw in the qui-
noa and pine nuts and turn o the
heat and stir everything through.
Serve with a drizzle of olive oil and
enjoy!
1
2
3
4
5
6
7
7/24/2019 Anti Inflammation Cook Book
37/69
36
Beetroot Ravioliwith Cashew CreamCheese
Preparation Time: 25 minutes
Serves: 2
Ingredients
2 large beetroots
lemon 1cup raw cashews, soaked overnight
cup water
2 tablespoons lemon juice
1 tablespoons chives, nely chopped
A handful nely chopped parsley
red onion
Himalayan salt
Black pepper
Olive oil
Instructions
Start by preparing the cashew
cream cheese, by blending the
cashews, water, lemon juice onion,
parsley and chives in a blender at
high speed until smooth.
Now, to prepare the ravioli, peelthe beetroot and then very nely
slice into rounds, if you have a
mandolin, that makes this very
easy.
Season the beetroot with salt and
pepper to taste, and then lay one
round on the plate, top with the
cashew cheese, and lay a 2nd
round on top to make a ravioli.
Serve with any of the salads in this
recipe book as a side.
1
2
3
4
7/24/2019 Anti Inflammation Cook Book
38/69
37
SNACKS
7/24/2019 Anti Inflammation Cook Book
39/69
38
Alkaline Chocolate
Mouse
Preparation Time: 5 minutes
Serves: Lots!
Ingredients
Optional
4 pitted dates
2 ripe avocados
1 teaspoon of vanilla extract
raw, organic cacao
Pinch of Himalayan salt
50ml coconut cream
Instructions:
Combine all ingredients in
a blender and blend at high
speed until smooth.
Transfer to a bowl (or serving
bowls) and put into the fridge
to set and go cold.
1
2
7/24/2019 Anti Inflammation Cook Book
40/69
39
Coconut Energy
Balls
Preparation Time: 10 minutes
Serves: 16 balls
Ingredients
1/4 cup cold pressed coconut oil,
room temperature
1/4 cup organic maple syrup
1/3 cup organic cacao or pure
cocoa powder
Pinch of sea salt
1 cup raw pecans or walnuts,soaked and dehydrated
2/3 cup organic shredded
unsweetened coconut
Instructions
In a bowl, mix together the coco-
nut oil, maple syrup and cacao
powder. Stir and press the oil until
thoroughly blended.
Toss the remaining ingredients inand stir together.
Layout a sheet of wax paper on a
plate.
Then, with your hands, form mix-
ture into 3/4-inch round balls.
Freeze each plateful of balls for 15
minutes.
To preserve them nicely keep them
refrigerated.
1
2
3
4
5
6
7/24/2019 Anti Inflammation Cook Book
41/69
40
Alkaline Home-Baked
Pumpkin BreadPreparation Time: 30 minutes
Serves: 2
Ingredients
1 small pumpkin
300g gluten-free our
2 tsp baking powder
1 tsp of Italian seasoning
2 tbsp of oil (udos choice, hemp
oil, ax oil etc)
50-75ml of water
Instructions
First and foremost, the oven must
be preheated to 200C (or gas
mark 6). Once this has preheated,
put the entire pumpkin onto
a baking tray and bake for at least
40-50 minutes or until the
pumpkin has become quite soft.
Cool the pumpkin (still on the tray)for at least half and hour.
Remove the skin from the pump-
kin, cut out the stalk and remove
the seeds. Mash the pumpkin well,
and then stir in the remaining
ingredients.
Next, put the pumpkin onto a
oured surface and knead until themixture becomes sponge-like. If it
feels too sticky, add a little
more water.
Shape the mixture into a circular
loaf shape and place on a
lightly oiled baking tray. Make a
pattern in the top of the loaf
such as a cross.
Bake for 30-40 minutes or until
done (you can tell by tapping the
base of the loaf - if it sounds hol-
low, it is ready).
1
2
3
4
5
7/24/2019 Anti Inflammation Cook Book
42/69
41
Crispy Cauliflower
Buffalo WingsPreparation Time: 45 minutes
Serves: 4
Ingredients
1 head of cauliower, chopped
or snapped down into bite-sized pieces
1 cup of chickpea (garbanzo) our
1 cup of water
1 tsp of garlic powder
1/2 teaspoon of Himalayan salt
(nely ground)
InstructionsFirstly, get the oven heated to 230 de-
grees (450f).
Now in a bowl, mix together the our,
water, garlic powder and salt and whisk
this until it is like a smooth batter.
Toss through the cauliower and then
bake for around 15-20 minutes, giving a
shue around half way through.
If youre making your own barbeque
sauce as per the ingredients above, this
is what youll do while the cauliower is
cooking:
Warm the coconut oil in a pan over low
heat and then add the onion, garlic, co-
riander, cumin, allspice and cayenne.
Cook these together for about four to
ve minutes and then add the lemonjuice.
After another minute or so add the
tomato sauce, mustard and Worcester-
shire sauce and 250ml of water.
Turn up the heat to a medium level and
season with fresh Himalayan salt and
black pepper and once its almost boil-
ing, reduce the heat again and simmer
for 10-15 minutes.
Once it has thickened, allow it to cool a
little and then blend smooth.
7/24/2019 Anti Inflammation Cook Book
43/69
42
Kale Chips
Preparation Time: 10 minutes
Serves: 2
Ingredients
Optional
1 bunch of kale (cavolo nero works
better than curly kale)
1 tablespoon of oil (olive or ax
works best)
1 pinch of Himalayan salt
Dried Chilli Flakes
1 tsp of Paprika
Instructions
Preheat the oven to 200C / 400F
Roughly rip the kale into chips
(about 2-4cm squares)
Using your hands, rub and tossthe chips in the oil and the salt
and feel free to get rough with
them
Spread the chips out on a baking
tray and pop them in the oven for
up to 10 minutes or until theyre
suitably crisp-like
If youre using the hot stu (chilli andpaprika) you can include these in step
two or simply sprinkle on before you
serve.
1
2
3
4
7/24/2019 Anti Inflammation Cook Book
44/69
43
JUICES & SMOOTHIES
7/24/2019 Anti Inflammation Cook Book
45/69
44
Cacao Energy
Smoothie
Preparation Time:5 minutes
Serves: 2
Ingredients
1/2 a ripe avocado
2 handfuls of spinach
200ml almond milk
200ml coconut milk
3 tbsp coconut yoghurt
(or other non dairy yoghurt)
3 tsp coconut oil
3 tbsp raw cacao
1 tbsp maca powder (optional)
50g soaked almonds
25g soaked cashews
1 tbsp sunower seeds
1 tbsp chia seeds
Instructions
If you are reading this a few hours
(at least) before youre going to
make this energy-booster, start
by soaking your almonds and
cashews for at least an hour or so,
preferably overnight. If you want
to make it now, try to soak them
for at least 20 minutes!
Start by blending the avocado,
spinach and liquids to make a
smooth paste.
Now add the soaked nuts, the
yoghurt and the seeds.
After about 10 seconds add the
cacao and maca (if using, it has a
strong taste so experiment with it).
Finally, just before its nished,
add the oil.
1
2
3
4
5
7/24/2019 Anti Inflammation Cook Book
46/69
45
Green Energy
Smoothie
Preparation Time: 5 minutes
Serves: 2
Ingredients
1/2 a ripe avocado
2 handfuls of spinach
1 handful of kale
cucumber
200ml almond milk
3 tbsp coconut oil
50g soaked almonds
25g soaked cashews
1 tbsp sunower seeds
1 tbsp chia seeds
Instructions
If you are reading this a few hours
(at least) before youre going to
make this energy-booster, start
by soaking your almonds andcashews for at least an hour or so,
preferably overnight. If you want
to make it now, try to soak them
for at least 20 minutes!
Start the blending with the avo-
cado, liquids and cucumber
Next add the oil and the leaves
Finally add the soaked nuts, the
seeds and blend at a high speed
until smooth
1
2
3
4
7/24/2019 Anti Inflammation Cook Book
47/69
46
Immune Booster
Juice
Preparation Time: 5 minutes
Serves: 2
Ingredients
2 tomatoes
1 celery stalk
2 cloves garlic
1/2 inch piece of turmeric root
1 small beetroot
1/2 cucumber
Juice of 1 lemon
Instructions
Juice all of the ingredients, includ-
ing the garlic, through your juicer. It is
recommended to wash your juicer im-
mediately to remove all traces of garlic.
Otherwise every juice you make for the
next week will have a garlic hint.
7/24/2019 Anti Inflammation Cook Book
48/69
47
Reflux Relief
Smoothie
Preparation Time:Varies
Serves: 2
Ingredients
Optional
1 Tbsp coconut oil
1/2 Inch ginger root (or 1tsp ground)
1 tsp cinnamon (ground) 1 tsp cardamom
1 tsp nutmeg
1 bag or 10g loose leaf rooibos tea
1 small handful almonds
1 small handful walnuts
1 tbsp chia seeds
250ml coconut cream
250ml almond milk (unsweetened)
avocado
1 handful of kale/bok choi/watergress
1 vanilla pod
Instructions
First start by infusing the milks with thechai avours. On the stove, with a very,
very gentle heat, combine the coconut
milk, almond milk, ginger root, cinna-
mon, cardamom, nutmeg and the tea-
bag (or leaves).
Bring to a gentle simmer and turn to the
lowest heat for 5 minutes.
[Note: if you are not short on time, stew
the spices for 30 minutes]
Once the avours have infused, and it
smells amazing, strain into a blender
to remove the tea leaves/bag. Add the
ginger to the blender too.
Add the avocado, chia seeds, coconut
oil, almonds, walnuts and greens (if us-
ing) and blend until absolutely smooth.
This can be served warm or chilled and
to serve, sprinkle with cinnamon and /
or nutmeg.
7/24/2019 Anti Inflammation Cook Book
49/69
48
Anti-Inflammation
Juice
Preparation Time: 5 minutes
Serves: 2
Ingredients 4 celery stalks
1 cucumber
1 cup spinach
1 lemon, peeled
1 inch of root ginger
inch of root turmeric
InstructionsWash and juice everything through your
juicer and enjoy!
7/24/2019 Anti Inflammation Cook Book
50/69
49
Turmeric Refresher
Juice
Preparation Time: 5 minutes
Serves: 2
Ingredients
2 inch of root turmeric
inch of root ginger
1 romaine lettuce
1 stick celery
2 carrots
1 cucumber
lemon
Instructions
Wash all vegetables and leaves,
and peel the ginger and turmeric
Juice everything through your
juicer except the lemon
Squeeze the lemon juice in after-
wards and stir through
Serve!
1
2
3
4
7/24/2019 Anti Inflammation Cook Book
51/69
50
TEAS AND TONICS
7/24/2019 Anti Inflammation Cook Book
52/69
51
Ginger & Turmeric
Refresher Tea
Preparation Time: 10 minutes
Serves: 2
Ingredients
600ml of ltered,
preferably alkaline water
1 inch of fresh root ginger
1 inch of fresh turmeric root
Instructions
Peel the ginger and turmeric and
chop into small pieces (the smaller
the better, but if youre in a hurry
you can be quite rough)
Put into a pot, on the stove with
the water and bring to a boil
Once boiling, bring to a simmer
for 10 minutes (roughly) and then
serve!
1
2
3
7/24/2019 Anti Inflammation Cook Book
53/69
52
Creamy CoconutTurmeric & GingerWarmer
Preparation Time: 15 minutes
Serves: 2
Ingredients
1 inch of fresh turmeric root
1.5 inches of fresh ginger root
2 tsp of coconut oil
250ml of full-fat coconut milk
(dont worry coconut milk fat doesnt
make you fat)
250ml of coconut water
(or ltered water)
1 tsp of cloves
Optional: 1 vanilla pod
Instructions
Peel the ginger and turmeric and
grate into a mortar
Add the coconut oil and using
the pestle, turn it into a beautiful
orange-yellow paste
Pour the coconut cream, water
into a pan and spoon in the paste,
and add the cloves
Bring to a simmer and simmer it all
together for 4-5 minutes
Serve warm, straining if you wish
1
2
3
4
5
7/24/2019 Anti Inflammation Cook Book
54/69
53
Lemon Water 2.0
Preparation Time: 3 minutes
Serves: 2
Ingredients
1 litre (33 oz) of ltered,
preferably alkaline water
1 inch of fresh root ginger
1 inch of fresh root turmeric
2/3 of a lemon (1/3 per person)
1 red birdeye (hot-dang) chilli
Instructions
Prepare the water by ltering it,and preferably making it alkaline,but ltration is the real must have youve got to lter your drinkingwater.
Boil 400ml (13.5 oz) of the water ina kettle
Peel and thinly slice the gingerand turmeric into rounds i.e. slice
it widthways thinly see picturebelow (if organic you can justwash it, you dont have to peel)
(Optional Spicy!) Slice the chilli ifyou dont like spicy foods you caneither omit this from the recipe orremove the seeds. It wont makethe drink instantly spicy, it adds awarmth and freshness that is deli-cious, and has its benets. If youlike it spicy you can allow the chillito brew for longer in the glass
before drinking!
Squeeze the juice of the lemonsinto your glasses 1/3 of a lemonper person is a good rough guide.
Next add the cool water 300ml(10-ish oz) per glass and then topup to 500ml (17 oz) with the boiledwater. The boiled water will notonly make this a warm (read: NOThot) drink, but will also bring out
the avours of the ginger, turmericand chilli
Stir and serve!
1
2
3
4
5
6
7
7/24/2019 Anti Inflammation Cook Book
55/69
54
Garlic & Ginger
Tonic
Ingredients
4 cloves of garlic, minced
4 chunks of root ginger, grated
1 lemon, juiced
a small dash of cayenne pepper
500ml of alkaline, ionized water
(or normal water if you dont have
an ionizer)
Instructions
Prepare all ingredients, and place
them on a large mug/measuring
jug/teapot
Cover with just boiled water and
infuse for 15-20 minutes
Strain and drink!
1
2
3
Preparation Time: 15 minutes
Serves: 2
7/24/2019 Anti Inflammation Cook Book
56/69
55
Liver Cleanse
Juice
Ingredients
2 large grapefruits
4 lemons
300ml of alkaline water (or ltered)
2 tablespoons of Udos Choice
(or cold pressed ax oil
1 teaspoon of acidophilus
1-2 cloves of fresh garlic
2 inches of fresh root ginger
Optional: a dash of cayenne pepper!
Instructions
Squeeze the juice of the grapefruit
and lemon into a blender.
Next, grate the garlic and the
ginger, and then using a garlic
press, squeeze this into the juice.
Now add the water, Udos and
acidophilus powder and blend for
30 seconds.
Add more ginger/garlic to taste.
1
2
3
4
Preparation Time: 5 minutes
Serves: 2
7/24/2019 Anti Inflammation Cook Book
57/69
56
DIPS & DRESSINGS
7/24/2019 Anti Inflammation Cook Book
58/69
57
Black Bean
Hummous
Ingredients
1 can black beans (200g),
rinsed and drained OR
200g fresh/dried black beans prepared
2 teaspoons fresh lemon juice
(or more to taste)
1 small handful of basil leaves
1 clove of garlic, crushed
1 large pinch of sesame seeds
Optional: red chilli to taste I personally
LOVE it HOT HOT HOT!
Instructions
In a food processor, process black
beans, lemon juice, basil, sesame seeds
and garlic until thick. If its TOO thick,
you can add a little water or tahini (if
you have it).
Use as a dip, a spread in wraps, as a
side to the Alkaline Fajitas in my Alka-
line Diet Recipe Book
Preparation Time: 5 minutes
Serves: 2
7/24/2019 Anti Inflammation Cook Book
59/69
58
Coriander, Mint
& Chilli Dressing
Ingredients
1/2 small red onion
1 red chilli
1/2 cup of coconut yoghurt or soya yoghurt
1/2 handful chopped fresh mint
1 handful chopped fresh coriander/cilantro
Instructions
Finely dice the onion and dice and
deseed the chili (or not if you like it hot!)
Mix the onion, chili with the yoghurt,
mint and coriander. Put in the fridge for
1 hour to chill and infuse.
Preparation Time: 5 minutes
Serves: 2
7/24/2019 Anti Inflammation Cook Book
60/69
59
Creamy Vegan
Cashew Dressing
Ingredients
1/2 cup raw (organic) cashews
1 cup yeast-free vegetable stock
2 cloves garlic
Instructions
(If you dont have a high speed blender
(Vitamix, Blendtec etc) the cashews
need to be soaked in warm water for at
least 30 minutes prior to making, other-
wise it might not blend too smooth!)
Drain the cashews (if soaked)
Add to a blender with the garlic
and stock
Blend until smooth!
Preparation Time: 5 minutes
Serves: 4
1
2
3
7/24/2019 Anti Inflammation Cook Book
61/69
60
Baby Pea & Broad
Bean Spread
Ingredients
2 cups peas (fresh or frozen is ne,
peas can withstand being frozen pretty
darn well)
1 cup of broad beans (podded and again,
fresh or frozen is ne)
1/3 avocado
1 clove of garlic
1/3 cup ax oil or olive oil
Himalayan or Celtic Sea Salt to taste
(I usually use about 1/2 teaspoon)
A handful of fresh mint
3 sprigs of coriander
1 lemon, juiced and the rind of half of
the lemon
Instructions
This is one simple alkaline diet recipe
to make. Firstly, just wash the peas and
broad beans and put onto a light boil for
two minutes, if they were frozen make
sure the water is boiling before putting
in because the cold peas and beans will
take the temperature right o the water.
Once done (literally, 120 seconds is
all thats needed here), put them into acolander and give them a wash over
with cold water and then place into a
blender/food processor with the avo-
cado, garlic, oil, salt, mint, the rind and
coriander. Blend and blitz til smooth or
chunky depending on your preference.
Now add a little of the lemon juice and
taste and keep adding more until youre
happy.
Serve on sprouted breads/crackers, as
a dip with fresh veggies or however you
please!
Preparation Time: 5 minutes
Serves: 4
7/24/2019 Anti Inflammation Cook Book
62/69
61
So Heres The P lan...If youre anything like me you hate it when
you get all juiced up by the promise ofamazing benets and then get told that the
plan basically equates to giving up every-
thing, being perfect forever-more, never
going out with your friends again or to din-
ner, and living o just salads for the rest of
time
It. Never. Works.
Well actually, in about 1% of cases it does
because some people are just super-hu-
man.
But for the other 99% of us (me included
for sure), I need it to be simple, managea-
ble, achievable and leave me feeling stress
and guilt every time I have a treat!
(We all need treats, right?)
liveenergized.com
Work out ways toSNEAK these anti-in-f lammatory foods INIt would be easy to say: just eat vegeta-
bles, low-sugar fruits and healthy fats from
now on and youll be ne.
But like I say, that wont stick for more
than about 3 hours.
So we need to have a way to sneak an
abundance of these foods in and thatswhere I come in with my sneaky strategies:
So the plan goes something
like this
Sneak These Foods IntoYour Existing Meals!This is going to make life so much easier
for you because it requires almost zero
change.
You dont have to do anything dierent.
You just need to add these ingredients into
your current meals!
7/24/2019 Anti Inflammation Cook Book
63/69
62
Idea 3: If Youre Making a
Sauce
Idea 1: If Youre Making aJuice
Idea 2: Or Smoothie
You can add a heap of beetroot to a juice,
some celery, some turmeric
Add chia seeds for more omega 3, a
spoon of ax oil, a pinch of turmeric, somegrated ginger and of course, avocado
makes every smoothie super creamy with-
out changing the taste all that much.
liveenergized.com
If you are making a sauce for pasta, or a
pesto or anything like that you can always
add a pinch of turmeric and an extra clove
of garlic.
For a lot of sauces where youd normallycall for olive oil, you could also make it
50% ax seed oil and 50% olive oil for a
much more omega-3 based sauce.
Idea 5: If Youre Having a
Salad
Idea 6:... and then for yourSalad Dressing...
Idea 7: And Even If youreEating a P IZZA!
Salads are also easy to make into an anti-
inammatory superstar. Grate beetroot (or
use a spiralizer), add lots of grated ginger,
quinoa, grilled asparagus, avocadoyou
can see where Im going here.
Mincing garlic into salad dressings is
great, and you can make any salad dress-
ing creamy my mashing in or blending in
avocado (thats a cool trick).
Plus for any oils in dressings you canchange these to omega-3 based oils like
ax oil, and youre adding a whole-lotta
anti-inammatory ingredients to your
salad!
Or any other foods youd never consider
healthybut youre having them (we all
do, and need to at some point) always
ask this question:
7/24/2019 Anti Inflammation Cook Book
64/69
63What can I add to make this meal much
more healthy, without a lot of eort or
changing the taste too much?
For instance if you were having a pizza(cooked in the oven at home, or takeaway)
to make it more anti-inammatory you
could:
- Drizzle with ax oil for an omega 3 hit-
Sprinkle with chia seeds for a tasteless ex-
tra bit of omega 3 and bre and digestive
cleansing!- Top with a pinch of turmeric
(would not change the taste at all)- Add
extra garlic (sliced or minced) to make it
more delicious and anti-inammatory-
Add asparagus to make it more veggie-
ed and anti-inammatory- Serve with
an avocado & tomato side salad (dressed
in ax oil and lemon juice) for an alkaline,anti-inammatory super-hit.
These are just a few examples and you
can do this kind of thing with ANY meal.
You just have to be conscious of your
need to include these foods and let your
brain do the rest!
liveenergized.com
And Now Step Two: workout a manageable plan totransition away from thepro-inf lammatory foods...
step-by-step...Just as I insist you make it easy for your-
self to ADD these foods, I also want it to
be easy for you to deal with the bad foods.
And to do this dont try going cold tur-key.
The moment you tell your brain you canthave something, the moment it craves it.
The trick is to work out a manageabletransition plan, food by food, one at atime. And you only move onto the nextfood when you feel youve got the rst onecompletely under control.
It has to be a step by step process.
For instance, if you want to work on caf-feine rst:
1. Take a look at your coee right now: isit lots of coees per day, do you havea large coee, does it have sugar, doesit have syrupsthink about all of thevariables
2. Now, pick one variable such as thefrequency, and work out a plan to get
from where you are now to where youwant to be and lets say 2 weeks
7/24/2019 Anti Inflammation Cook Book
65/69
643. If you have 3 coees per day right now,
then for the next week, have only 2 perday. Keep your coee exactly as it is,but just cut out the 3rd cup
4. Now after seven days, just make it 1
per day, but REALLY savour that cup,make it worth it to have just one
5. Now move onto the next variable, letssay size.
6. If youre having a large right now,change it to a smallthen after a fewdays, maybe a full small (less milk)then after a few days move from dairyto non-dairy milk
Of course, you could always go for a cof-fee alternative too.
I got o coee using Redbush tea years
ago, but nowadays you can get awesome
coee alternatives (that are alkaline) like
Teeccino.
liveenergized.com
This is how you make theAnti-Inf lammation diethappen...
You can see where this is going and it can
work like this for anything.Personally, if you really have to, I wouldnt
begrudge you a coee each day, as long
as you get super hydrated before and
after.
I think the better balance would be more
like having one only on weekends, but
thats your call.
Its not so much a diet, but more of a con-
scious adding of the foods you know are
going to make an impact.
If youve been trying hard to get to your
health goals but havent been seeing the
results you expected, inammation could
be the root cause.
The excessive, ongoing inammation in
your system could be stopping everything
else from doing its job properly, and so no
matter how hard you try, you wont get far.
Try cooking these meals, adding theseseven foods, and gradually removing the
inammation foods from your diet for a
period of 28 days and see what happens.
Im pretty sure youll be pleased with what
you see in the mirror and feel in your body.
7/24/2019 Anti Inflammation Cook Book
66/69
65-Sources & Scientific References:
Ban JO, Oh JH, Kim TM et al. Anti-inam-
matory and arthritic eects of thiacremon-
one, a novel sulfurcompound isolated from
garlic via inhibition of NF-kB. Arthritis Res
Ther. 2009; 11(5): R145. Epub 2009 Sep
30. 2009.
Bahadori B, Uitz E, Thonhofer R, et al.
omega-3 Fatty acids infusions as adjuvant
therapy in rheumatoid arthritis. JPEN J
Parenter Enteral Nutr. 2010; 34(2):151-5.
Chedraui, P., & Perez-Lopez, F. R. (2013).
Nutrition and health during mid-life:
searching for solutions and meeting chal-
lenges for the aging population. Climac-
teric, 16(S1), 85-95.
Elbandy MA and Abdelfadeil MG. Stability
of betalain pigments from a red beetroot
(Beta vulgaris). Poster Session Presenta-
tion. The First International Conferenceof Food Industries and Biotechnology &
Associated Fair. Al-Baath University, North
Sinai, Egypt.
Fredrickson, B. L., Grewen, K. M., Cof-
fey, K. A., Algoe, S. B., Firestine, A. M.,
Arevalo, J. M. G., et al. (2013). A functional
genomic perspective on human well-be-
ing. Proceedings of the National Academyof Sciences, 110(33), 13684-13689.
Ippoushi K, Azuma K, Ito H, Horie H, Hi-
gashio H. [6]-Gingerol inhibits nitric ox-
ide synthesis in activated J774.1 mouse
macrophages and prevents peroxynitrite-
induced oxidation and nitration reactions.
Life Sci. 2003 Nov 14;73(26):3427-37.
liveenergized.com
Iriti, M., Vitalini, S., Fico, G., & Faoro, F.
(2010). Neuroprotective Herbs and Foods
from Dierent Traditional Medicines and
Diets. Molecules, 15(5), 3517-3555.
Lashinger, L. M., Ford, N. A., & Hursting,
S. D. (2014). Interacting Inammatory and
Growth Factor Signals Underlie the Obe-
sity-Cancer Link. The Journal of Nutrition,
144(2), 109-113.
Licinio, J., & Wong, M. L. (1999). The role
of inammatory mediators in the biology of
major depression: central nervous system
cytokines modulate the biological sub-
strate of depressive symptoms, regulate
stress-responsive systems, and contribute
to neurotoxicity and neuroprotection. Mol
Psychiatry, 4(4), 317-327.
Maroon JC, Bost JW. (2006) Omega-3fatty acids (sh oil) as an anti-inamma-
tory: an alternative to nonsteroidal anti-
inammatory drugs for discogenic pain.
Surg Neurol. 2006 Apr;65(4):326-31.
7/24/2019 Anti Inflammation Cook Book
67/69
66Research Studies & References:
Abbey M, Noakes M, Belling GB, Nestel
PJ. Partial replacement of saturated fatty
acids with almonds or walnuts lowers total
plasma cholesterol and low-density-lipo-protein cholesterol. Am J Clin Nutr 1994
May;59(5):995-9. 1994. PMID:16240.
Akoachere JF, Ndip RN, Chenwi EB et
al. Antibacterial eect of Zingiber of-
cinale and Garcinia kola on respiratory
tract pathogens. East Afr Med J. 2002
Nov;79(11):588-92. 2002.
Amal S Abdel-Azeem, Amany M Hegazy,
Khadiga S Ibrahim, Abdel-Razik H. Farrag,
& Eman M. El-Sayed. Hepatoprotective,
Antioxidant, and Ameliorative Eects of
Ginger (Zingiber ocinale Roscoe) and
Vitamin E in Acetaminophen Treated Rats.
Journal of Dietary Supplements. Septem-
ber 2013, Vol. 10, No. 3 , Pages 195-209
(doi:10.3109/19390211.2013.822450). Ac-
cessed October 17th 2013.
Aranya Manosroi, Warangkana Lohchar-
oenkal, Parirat Khonsung, Worapaka
Manosroi, and Jiradej Manosroi. Potent
antihypertensive activity of Thai-Lanna
medicinal plants and recipes from MA-
NOSROI III database. Pharmaceutical
Biology. November 2013, Vol. 51, No. 11
, Pages 1426-1434 (doi:10.3109/13880209.2013.796391). Accessed October 17th
2013.
Ensiyeh Jenabi. The eect of ginger for
relieving of primary dysmenorrhoea. Jour-
nal of Pakistan Medical Association. Vol.
63, No.1, January 2013. Accessed Octo-
ber 17th 2013.
liveenergized.com
Maghbooli Mehdi, Golipour Farhad,
Moghimi Esfandabadi Alireza, Youse
Mehran. Comparison Between the Eca-
cy of Ginger and Sumatriptan in the Abla-
tive Treatment of the Common Migraine.
Phytotherapy Research. 9 MAY 2013. DOI:
10.1002/ptr.4996. Accessed October 17th
2013.
Balasubramanian K. Molecular Orbital Ba-
sis for Yellow Curry Spice Curcumins Pre-
vention of Alzheimers Disease. J. Agric.Food Chem., 54 (10), 3512 -3520, 2006.
10.1021/jf0603533 S0021-8561(06)00353-
0, Web Release Date: April 20, 2006. 2006.
Cruz-Correa M, Shoskes DA, Sanchez P,
Zhao R, Hylind LM, Wexner SD, Giardiello
FM. Combination treatment with curcumin
and quercetin of adenomas in familial ad-
enomatous polyposis. i>Clin Gastroenterol
Hepatol. 2006 Aug;4(8):1035-8. Epub 2006
Jun 6. 2006. PMID:16757216.
Dorai T, Cao YC, Dorai B, et al. Therapeu-
tic potential of curcumin in human prostate
cancer. III. Curcumin inhibits proliferation,
induces apoptosis, and inhibits angio-
genesis of LNCaP prostate cancer cells invivo. Prostate 2001 Jun 1;47(4):293-303.
2001. PMID:16280.
Ficker CE, Arnason JT, Vindas PS et al.
Inhibition of human pathogenic fungi by
ethnobotanically selected plant extracts.
Mycoses. 2003 Feb;46(1-2):29-37. 2003.
7/24/2019 Anti Inflammation Cook Book
68/69
67Gururaj A, Kelakavadi M, Venkatesh D et
al. Molecular mechanisms of anti-angio-
genic eect of curcumin. Biochem Bio-
phys Res Commun 2002 Oct 4;297(4):934.
2002.
Hidaka H, Ishiko T, Furunashi T et al. Cur-
cumin inhibits interleukin 8 production and
enhances interleukin 8 receptor expres-
sion on the cell surface:impacgt on hu-
man pancrreatic carcinoma cell growth
by autocrine regulation. Cancer 2002 Sep
15;96(6):1206-14. 2002.
Ippoushi K, Azuma K, Ito H, Horie H, Hi-
gashio H. [6]-Gingerol inhibits nitric ox-
ide synthesis in activated J774.1 mouse
macrophages and prevents peroxynitrite-
induced oxidation and nitration reactions.
Life Sci. 2003 Nov 14;73(26):3427-37.
Kang BY, Chung SW, Chung W et al. In-hibition of interleukin-12 production in
lipopolysaccharide-activated macrophage
by curcumin. Eur J Pharmacol 1999
Nov;384(2-3):191-5. 1999.
Kang BY, Song YJ, Kim KM et al. Cur-
cumin inhibits Th1 cytokine prole in CD4+
T cells by suppressing interleukin-12 pro-
duction in macrophages. Br J Pharmacol
1999 Sep;128(2):380-4. 1999.
Kiuchi F, et al. Inhibition of prostaglandin
and leukotriene biosynthesis by gingerols
and diarylheptanoids. Chem Pharm Bull
40 (1992):387-91. 1992. Nature Immunol-
ogy Online. Nature Immunology Online.
2001;10.1038/ni732. 2001.
Khor TO, Keum YS, Lin W, Kim JH, Hu1
R, Shen G, Xu1 C, Gopalakrishnan A,
Reddy B, Zheng X, Conney AH, Kong AN.
Combined Inhibitory Eects of Curcumin
and Phenethyl Isothiocyanate on the
Growth of Human PC-3 Prostate Xeno-
grafts in Immunodecient Mice. Cancer
Research. 2006 Jan; 66(2): 613-621. 2006.
PMID:16423986.
Lim GP, Chu T, Yang F, et al. The curry
spice curcumin reduces oxidative damage
and amyloid pathology in an Alzheimer
transgenic mouse. J Neurosci 2001 Nov
1;21(21):8370-7. 2001. PMID:16240.
Nagabhushan M, Amonkar AJ, Bhide
SV. In vitro antimutagenicity of curcumin
against environmental mutagens. Food
Chem Toxicol. 1987 Jul;25(7):545-7. 1987.
PMID:3623345.
Nagabhushan M, Bhide SV. Curcumin as
an inhibitor of cancer. J Am Coll Nutr. 1992
Apr;11(2):192-8. 1992. PMID:1578097.
Nakamura K, Yasunaga Y, Segawa T et al.
Curcumin down-regulates AR gene ex-
pression and activation in prostate cancer
cell lines. Int J Oncol 2002 Oct;21(4):825-30. 2002.
Rhode JM, Huang J, Fogoros S, Tan L,
Zick S, Liu JR. Ginger induces apoptosis
and autophagocytosis in ovarian cancer
cells. Abstract #4510, presented April 4,
2006 at the 97th AACR Annual Meeting,
April 1-5, 2006, Washington, DC. 2006.
liveenergized.com
7/24/2019 Anti Inflammation Cook Book
69/69
68Srivastava KC, Mustafa T. Ginger (Zingiber
ocinale) and rheumatic disorders. Med
Hypothesis 29 (1989):25-28. 1989.
Srivastava KC, Mustafa T. Ginger (Zin-
giber ocinale) in rheumatism and mus-
culoskeletal disorders. Med Hypothesis
39(1992):342-8. 1992.
Wigler I, Grotto I, Caspi D, Yaron M. The
eects of Zintona EC (a ginger extract) on
symptomatic gonarthritis. Osteoarthritis
Cartilage. 2003 Nov;11(11):783-9.2003
Yang F, Lim GP, Begum AN, Ubeda OJ,
Simmons MR, Ambegaokar SS, Chen PP,
Kayed R, Glabe CG, Frautschy SA, Cole
GM. Curcumin inhibits formation of Abeta
oligomers and brils and binds plaques
and reduces amyloid in vivo. J Biol Chem.
2004 Dec 7; [Epub ahead of print]. 2004.
PMID:15590663.
Zhang L, Fiala M, Cashman J, Sayre J,
Espinosa A, Mahanian M, Zaghi J, Bad-
maev V, Graves MC, Bernard G, Rosenthal
M. Curcuminoids enhance amyloid-beta
uptake by macrophages of Alzheimers
disease patients. J Alzheimers Dis. 2006
Sep;10(1):1-7. 2006. PMID:16988474.
Risks and precautions:
According to the University of Maryland
Medical Center, the use of herbs can inter-
act with other herbs or medications.
Therefore its important to talk to your doc-
tor before taking ginger or turmeric. You
should not take ginger if you suer from a
bleeding disorder or take blood-thinning
medications (such as warfarin or aspirin).
Also Note:
The information in this guide is for informa-
tional and educational purposes only.
It is not an attempt by the writers or pub-
lisher to diagnose or prescribe, nor should
it be construed to be such. Readers are
hereby encouraged to consult with a li-
censed health care professional concern-
ing the information presented, which has
been received from sources deemed reli-
able, but no guarantees, expressed orimplied, can be made regarding the accu-
racy of same. Therefore, readers are also
encouraged to verify for themselves and to
their own satisfaction the accuracy of all
reports, recommendations, conclusions,
comments, opinions, or anything else
published herein before making any kind
of decisions based upon what they have
read.
If you have a medical condition, please
consult your medical practitioner.