ANTI INFLAMMATORY GUIDE

An anti-inflammatory diet focusses on fresh fruits and vegetables. Many plant-based foods are good sources of antioxidants….. like berries, (raspberry, blueberry and strawberry) dark grapes (red and black) cocoa, nuts, leafy greens.

Some foods, however, can trigger the formation of free radicals. Examples include foods that people fry in repeatedly heated cooking oil.

Dietary antioxidants are molecules in food that help remove free radicals from the body. Free radicals are the natural byproducts of some bodily processes, including metabolism. The body’s ability to turn air and food into chemical energy depends on a chain reaction of free radicals. Free radical are also a crucial part of the immune system, floating through the veins and attacking ‘foreign invaders’. 

However external factors, such as stress and smoking, can increase the number of free radicals in the body.  Free radicals can lead to cell damage. This damage increases the risk of inflammation and can continue to a range of diseases. 

The body creates some antioxidants that help it remove these toxic substances, but dietary antioxidants can also help. Such as red cabbage, artichokes, Broccoli 

Phytonutrients are responsible for giving plant based foods their characteristic colour, aroma and flavour. In other words the more colourful the fruit or veggie the higher the amount of antioxidants it has. 

Example 

Foods to avoid that cause inflammation in the body: 

• Sugary drinks ie drinks with sugars added or fruit juice
• Refined carbs ie white flour products
• Sweets ie cakes, cookies, ice cream etc (in the future we can show you ways to make cakes that don’t have this effect on your body)
• Processed meats ie hot dogs, sandwich cuts etc
• Processed snacks ie chips, pretzels and such
• Processed oils ie seed, vegetable, soy and such
• Excessive alcohol 

Foods that help bring down inflammation: 

• Fresh vegetables especially leafy greens, broccoli, Brussels sprouts, cabbage
• Fresh fruit especially dark berries which are also anti oxidants
• Nuts the best ones are almonds and walnuts
• Healthy fats like olive oil, avocado oil, coconut oil
• High fat fruits like avocado and olives
• Dark chocolate
• Spices like turmeric, cinnamon and cardamom
• Green tea, matcha, jasmine tea  

ANTI-INFLAMMATORY RECIPE

• 1 sweet potato 
• 2 1/2 tsp olive oil
• 1/2 an avocado 
• 1 tbsp lime juice 
• 1 clove garlic peeled 
• 1/2 tsp ground cumin 
• 1/2 tsp hımalayan  salt 
• 1/2 tsp fresh black ground pepper 
• 1-2 tbsp spring water1 cup cooked quinoa
• 3/4 cup cooked mung beans or adzuki beans 
• 1 1/2 cups finely chopped kale/ can be replaced with baby spinach 
• 2 tbsp pepitas (shelled pumpkin seeds) 
• 1 scallion chopped 

DIRECTIONS 

1. Dice sweet potato and roast in oven or in a skillet with 1/2 tsp olive oil
2. Combine 1 1/2 tsp olive oil with half avocado, cumin, salt, pepper and 1 tbsp of water in blender. Blend till smooth. If needed add second tbsp of water
3. Cook mung or adzuki beans till tender (20/25 ,minutes)
4. Combine bean, quinoa and sweet potatoes. Drizzle avocado dressing over and toss to coat. Sprinkle pepitas and scallions all over to top.