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Anti-Inflammatory and Pro-Inflammatory Foods

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ANTI-INFLAMMATORY FOODS TO INCREASE IN YOUR DIET

Loose leaf has higher amounts of flavonoids compared to tea bags

Loose leaf green tea has higher amounts of flavonoids compared to tea bags

 

  • Kelp – contains fiber, and minerals such as iodine for healthy thyroid functioning
  • Wild Salmon – has essential fatty acids that are anti-inflammatory and are required for optimal brain function & cell structure.
  • Turmeric & Ginger – turmeric contains curcumin & ginger contains gingerols which are anti-inflammatory seen to help reduce pain & swelling in muscles and joints
  • Green Tea – contains flavonoids which are a group of compounds that have anti-inflammatory & anti-oxidant activity
  • Blueberries – high in anti-oxidant & anti-inflammatory compounds that are beneficial for all kinds of health conditions – and not to mention that they taste great!
  • Extra virgin olive oil – contains polyphenols that are protective to the heart & blood vessels
  • Nuts & seeds – walnuts, almonds, sesame seeds – contain essential fatty acids which have anti-inflammatory action
  • Garlic & onions – contains sulfur-containing compounds that improve immunity & are anti-inflammatory, especially for the cardiovascular system
  • Papaya – contains an enzyme papain that helps improve digestion, and nutrients such as vitamin C & beta-carotene which are anti-inflammatory and help improve tissue healing

 

PRO-INFLAMMATORY FOODS TO DECREASE IN YOUR DIET

... a nutrient-deplete pro-inflammatory food

… a well-known  nutrient-deplete pro-inflammatory food

 

  • Refined sugars (white, brown & cane sugar) – diets high in refined sugars decreases immunity & contributes to overall inflammation in the body
  • High omega 6 fatty acids (safflower, sunflower, soybean, corn oil) – high omega 6:omega 3 fatty acids leads to inflammation contributing to many health problems & diseases
  • Dairy – contains proteins that are common allergens that trigger inflammatory responses (constipation, diarrhea, rash) in sensitive individuals, and are a source of saturated fats
  • Nightshades (tomatoes, potatoes, eggplant, peppers) – have been linked to joint pain & stiffness, headaches & migraines in sensitive individuals
  • Red meat & processed meats – often high in saturated & trans fats, which when consumed in large quantities are linked to increased cardiovascular disease risk and other health risks associated with the processing of meats
  • Trans fats – increase ‘bad’ cholesterol & lower ‘good’ cholesterol & promote unhealthy weight gain & inflammation in the body
  • Alcohol – irritates the stomach lining & liver and, in high amounts, leads to unnecessary calorie intake which may contribute to obesity & sugar dysregulation over time
  • Food additives & preservatives – MSG, aspartame, food dyes are often triggers of inflammation in people who are already experiencing inflammatory conditions such as arthritis and colitis

Almond & Date Oatmeal Muffins (gluten-free, dairy-free)

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ALMOND & DATE OATMEAL MUFFINS (gluten-free, dairy-free, & a good amount of protein!)

I just made these AWESOME muffins modified from the Nourishing Meals cookbook. They are our new favorite muffins! They are moist & delicious, and are especially tasty when eaten fresh out of the oven.These muffins provide a good amount of protein with the use of teff flour, almond meal, eggs & almond butter. This recipe got me very excited since I’m trying to steer away from the brown rice flour world and into the world of other nutritious gluten-free flours.

Teff flour is high in protein, slightly sweet & nutty in taste and gives a kind of fluffy or wheat-like texture to baking. The almond meal is high in protein and healthy fats, is essential for keeping the muffins moist (but if you forget this ingredient or don’t have it, you can still make a tasty muffin without it).

 

Delicious - in every which way!

Delicious – in every which way!

 

Almond & Date Oatmeal Muffins (gluten-free, dairy-free)
 
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You can easily add or substitute many of the ingredients in this recipe to make it your own. For example, you can add any nut (walnuts) or seed (whole flax, hemp hearts), or substitute dates for dried apricots.
Author:
Recipe type: breads, baked goods
Cuisine: gluten-free, dairy-free
Serves: 14-16
Ingredients
  • 1 cup teff flour
  • 1 cup gluten-free rolled or quick rolled oats
  • ½ cup almond meal/flour
  • ½ cup tapioca flour
  • 2 Tbsp ground chia seeds
  • 2 Tbsp ground flax seeds
  • 2 tsp baking powder
  • ½ tsp baking soda
  • ½ tsp salt
  • 1 ½ cup dates, chopped
  • ¼ cup whole flax seeds or hemp hearts (optional)
  • ¾ cup unsweetened applesauce
  • ¾ cup vanilla almond or rice milk
  • ⅓ cup olive oil
  • ⅓ cup maple syrup
  • 2 large organic eggs, whisked*
  • ¼ cup plus 2 Tbsp almond butter
  • 2 tsp vanilla
Instructions
  1. Preheat oven to 350 F. Grease muffin tins with oil or butter.
  2. In a large bowl, add flours, tapioca starch, ground chia & flax seeds, baking powder, baking soda and salt. Mix together well.
  3. In a separate bowl, add olive oil, apple sauce, almond milk, maple syrup, and whisked eggs, and vanilla & mix together.
  4. Fold in dates and seeds or nuts, if using.
  5. Add wet ingredients into dry ingredients & mix together.
  6. Let the batter sit for about 5 minutes so the oats have a chance to soak up the moisture.
  7. Spoon batter into muffin tins until pretty full. It ends up filling 14-16 muffin cups, which is a bit awkward because you'll have to use 2 muffin tins. Fill the empty muffin cups ¾ with water.
  8. Bake for 25-28 mins.
  9. Place on a wire rack to cool slightly and Enjoy!! ... I know you will 🙂

 

*Want this recipe egg-free? For each egg, mix together 1 Tbsp ground flax with 3 Tbsp water and add 1/8 tsp baking powder. You can also use ground chia seeds instead of ground flax, or add 1/2 of a large mashed ripe banana.

Sexy foods to get you into ‘Conception Mode’

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SEXY FOODS TO GET YOU INTO ‘CONCEPTION MODE’  

I believe in miracles, where you come from... you sexy thing <3

As with every intention, really feel sexy, fertile & nourishing to your body, and trust that everything happens in perfect time <3

In order to maintain optimal health (during pregnancy & otherwise), you want to try your best to have the majority of your diet contain:

  • Whole grains: gluten-free grains (quinoa, brown & wild rice, buckwheat, millet, etc) are important for fertility
  • High quality protein: organic grass fed meat, beans & legumes, nuts & seeds, nut & seed butters, free-range eggs
  • Full-fat organic dairy: butter, plain yogurt, greek yogurt; try goat cheese to reduce your intake of cow’s dairy
  • Fresh fruits & veggies: organic or local, when possible. Try to get all colors of the rainbow, keeping in mind the Dirty Dozen & Clean 15
  • Lots of fresh water: to keep the bowels moving & the detoxification systems of the body in good working order

Aside from ensuring that you’re eating exceptionally healthy & flavourful food while trying to conceive – why not have some fun! … You and your partner can enjoy eating sexy foods together, such as foods that are full of seeds, shaped like lady bits or man parts, or are aphrodisiac. 

Here’s a list of one’s that I’ve come up with…

Seeds of Fertility:

Like the beautiful eggs stored in a juicy uterus …

    • Pomegranate
    • Figs
    • Nuts & seeds
    • Kiwi
    • Strawberries
    • Cherries

Shapes of fertility:

  • Watermelon
  • Almonds
  • Pear
  • Peach & plum & apricots
  • Popsicles
  • Bananas
  • Grapes

Aphrodisiacs:

  • Chocolate – the most obvious!
  • Maca root
  • Oysters – very high in zinc which is needed for cell division, healthy testosterone levels & sperm count

 

What’s your favorite sexy food?

I believe in miracles.. where you come from, you sexy thing <3

I believe in miracles.. where you come from, you sexy thing <3

Apple Spice Muffins (gluten-free, dairy-free, vegan)

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These muffins are especially great with paired with a mug of your favorite tea! These days I add millet to any of my muffin recipes – it just adds the perfect little crunch and completeness to the muffins. If you agree, you can add 1/2 cup uncooked millet to the dry ingredients.

We like these muffins with Bengal Spice or Chai tea...

A nice warming & hearty fall/winter muffin… especially with Bengal Spice or Chai tea…

APPLE SPICE MUFFINS (Gluten-free, Dairy-free, Vegan)

Dry Ingredients

  • 2 ½ cups brown rice flour (or 1 1/2 cups brown rice flour + 1 cup sorghum flour)
  • ½ cup tapioca starch
  • ½ cup cane sugar or coconut sugar (we use Madhava organic coconut sugar from costco)
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1 1/2 tsp xantham gum (optional, but it does help bind ingredients together) (*Check out my post ‘A word about xanthan gum‘ for info & substitutions)
  • ½ tsp salt
  • 2 tsp cinnamon
  • ½ tsp each ground ginger, nutmeg, cloves
  • ½ cup uncooked dried millet (optional)

Wet ingredients

  • 1 ¼ cup unsweetened applesauce
  • 1 cup chopped tart apple (peeled or unpeeled) – make it 1 “generous” cup of chopped apple
  • 1 cup vanilla rice or almond milk
  • 1 tsp vanilla extract
  • 1/3 cup melted coconut oil or organic butter

Preparation

–       Preheat oven to 375 F. Lightly oil muffin tins or line with large paper cups.

–       In a large bowl, combine flour, tapioca starch, sugar, xanthan gum, baking powder, baking soda, & sea salt (and millet, if adding). Mix together well.

–       In a separate bowl, combine applesauce, milk, melted coconut oil & vanilla and mix together well.

–       Pour wet ingredients into dry ingredients and mix together – take caution not to overmix.

–       Spoon batter into muffin tins until about ¾ to full (for smaller muffins, or completely full for larger muffins).

–       Bake at 375 F for about 20-25 mins.

Quick & Easy Healthy Homemade Meals: Delicious Red Lentil Dahl (Vegan)

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When I’m making this recipe, I like to prepare a lot of the recipe before hand by combining the seeds in a small dessert or custard dish and the spices in another. That way, they are ready to go when the time comes to add them. 

We like to serve this over rice – our favorites are short grain brown rice, a wild rice mix, and white jasmine . We also add a handful of fresh chopped spinach on top of the rice just before we scoop on the dahl. Alternatively, you can stir in about 4 cups of fresh chopped spinach into the dahl at the end of cooking.

DELICIOUS RED LENTIL DAHL (vegan)

 

So soothing & nourishing to the body & soul

So soothing & nourishing to the body & soul

Quick & Easy Healthy Homemade Meals: Delicious Red Lentil Dahl (Vegan)
 
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This recipe takes a little bit of prep time but it is totally worth it! This dish is especially tasty on cold nights.
Author:
Recipe type: dinner
Serves: 6-8 servings
Ingredients
  • 2 Tbsp coconut oil or olive oil
  • 3 tsp each black mustard seeds & cumin seeds
  • 1 large onion, diced
  • 3-4 cloves garlic, minced
  • 1 Tbsp fresh ginger, chopped (if you don't have fresh ginger, just omit this ingredient... ground ginger doesn't substitute well)
  • 2 tsp turmeric, dried or 1 Tbsp fresh, grated turmeric
  • 3 tsp ground cumin
  • ¼ tsp cayenne (or more for more spice)
  • 2-3 carrots, peeled & chopped
  • 3 medium potatoes, peeled & cut into 1" cubes
  • 1 cup green peas (fresh or frozen)
  • 2 ½ cup red lentils, rinsed
  • 1 vegetable bouillon cube
  • 4-6 cups water (or veggie stock)
  • 1-2 tsp sea salt (start with 1 tsp and gradually add more until you reach desired taste)
Instructions
  1. In a large pot, heat oil over medium heat. Add cumin & black mustard seeds, and cover pot. Heat until you hear them begin to pop, then quickly add onions & garlic. Sautee for 3-5 minutes.
  2. Add fresh ginger, if using, along with spices (turmeric, cumin, cayenne), carrots, and potatoes. Sautee for 3-5 more minutes.
  3. Add water & bouillon cube (or veggie stock).
  4. Rinse the red lentils and add them to the pot. Stir well.
  5. Bring to a boil. Cover, turn down heat & simmer for 30 mins or more. Add salt to taste, stir well & serve.
  6. You can add a dollop of coconut cream to stir in, for extra nutrition.

 

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Tuna Salad (dairy-free!)

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TUNA SALAD (DAIRY-FREE!)

Look at this – a tuna salad recipe from scratch made without mayo! And get this – it tastes really good! It’s also very easy to make.

I don’t have anything to say about this, except to try it, experiment with different chopped veggie combos & let me know if you like it 🙂 

The ingredients we used for this Tuna Salad. Chopped celery, cucumber, & peppers are also a great addition.

Ingredients

  • 1 can tuna (flaked or chunk), drained with some liquid saved
  • 2-4 Tbsp purple onion, finely chopped
  • 1 celery stalk, chopped finely
  • ¼ cup red bell pepper, finely chopped
  • 2-4 Tbsp dill pickle, finely chopped (optional)
  • 2 Tbsp tahini (sesame butter)
  • 1.5 Tbsp apple cider vinegar
  • 2 tsp olive oil (you may want to add more at the end to your liking)
  • salt & pepper to taste

Method

Add tuna with chopped veggies. Add tahini, vinegar, oil & mix together well. Add salt & pepper to taste, and a little more oil if you think it needs it.

Tuna Salad – great with rice crackers, in a wrap or pita, or on top of a bed of mixed greens.

Easy & Delicious Never Fails Granola

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EASY & DELICIOUS NEVER FAILS GRANOLA

Granola is a classic meal & snack that everyone likes… but what’s even better is how easy it is to make… We even gave it as Christmas gifts last year, which was a hit!

Granola is one of the easiest things to make … and eat! I always make a double batch of this so that it lasts at least 1 week.

Although the ingredient list is long, you can jazz up or down your granola as you wish. Just making it out of oats, coconut, a handful of seeds & nuts, and whatever dried fruit you have on hand still makes an awesome granola. Otherwise, you can really get creative with this recipe and make it different every time, or find a combination that you like and keep it consistent. Either way, you’re sure to enjoy eating it.

Ingredients

  • 3 cups large oat flakes
  • ½ cup brown rice bran or wheat germ (optional)
  • ½ cup unsweetened shredded coconut (optional)
  • ½ cup raw sunflower seeds
  • ¼ cup sesame or flax seeds
  • 1 cup chopped nut mix – almond, pecans, cashews, walnuts, etc.
  • a few sprinkles of cinnamon
  • 1 cup dried fruit – chopped dates &/or apricots, raisins, cranberries, goji berries
  • 1 tsp pure vanilla extract
  • 1/2 cup melted coconut oil or non-GMO canola oil
  • 1 cup honey or maple syrup (which pairs especially good with coconut oil!)

Directions

– Preheat oven to 325.

– Mix oats, nuts, rice bran/wheat germ, seeds, & cinnamon in a large bowl.

– Heat oil & honey (or maple syrup) in a small pot over medium heat. Add vanilla extract while heating. When it’s bubbling, remove from heat and pour liquid mixture over dry mixture.

– Stir well, to coat all of the oat mixture.

– Spread oat mixture evenly in a shallow pan or cookie sheet. (You may have to do this in batches so oats are not layered too thick). Bake for about 20 minutes, stirring every 5-7 minutes until golden brown. Allow to cool completely before adding dried fruit.

– Store in an airtight container. And enjoy it while it lasts! 

Smooth & Creamy Chocolate Avocado Pudding (Dairy-free, gluten-free, vegan)

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I have a confession to make … I do NOT like avocado! I have tried it in salads, on sandwiches, as guacamole, and even as a face mask, I just can’t enjoy it. But, my next confession is that I LOVE chocolate pudding! I would choose chocolate pudding any day over any of Grandma’s pumpkin pie, Auntie’s famous carrot cake, Sister-in-laws to-die-for cheesecake, or other tantalizing dessert. 

So when I saw this recipe, I thought I would be open minded & give it a try. And I have to say that I was very impressed. The chocolate & sweetness factor is perfect, the creaminess is divine (and quite remarkable), and the options for toppings are endless. We choose to try organic shredded coconut, organic frozen wild blueberries, and organic raw whole almonds. You can find the original version of this recipe on this great blog by a Vancouver-based woman named Madhuri, who specializes in yoga & Ayurveda. I highly recommend her articles and videos for anyone interested in Ayurveda, yoga, and health in general.

So the next time you have some avocados but are tired of making guacamole and would rather something sweet – give this a try!

* And as a little disclaimer for others who are averse to avocado, this pudding has the least amount of avocado impact when eaten on the same day as it was made. Otherwise, the continuously ripening avocado flavour will start to creep in the leftovers.

SMOOTH & CREAMY CHOCOLATE AVOCADO PUDDING (Dairy-free, gluten-free)

Creamy & Sweet Chocolate Avocado Pudding!

Serving size 1-6 (depending on your generosity level)

Ingredients

  • 2 avocados, ripe, medium size
  • 4 Tbsp maple syrup – I use generous tablespoons to mask the avocado 😉 
  • 4 Tbsp cacao powder
  • 1/3 cup vanilla or chocolate almond milk
  • 1/4 tsp pure vanilla extract

optional toppings:

  • shredded coconut
  • crushed or whole nuts (pistachios, almonds, walnuts, etc)
  • berries (blueberries, strawberries, raspberries)
  • sliced banana
  • crushed candy cane (to get into the Holiday spirit)

Directions

It’s as easy as 1, 2, 3!

1. Cut the avocados in half lengthwise, scoop out the pit & scrape the avocado flesh into the blender.

2. Add all the other ingredients and blend.

3. Garnish with toppings of your choice, and serve.

Roasted Butternut Squash, Carrot & Yam Soup (Dairy-free, gluten-free, vegan)

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This cozy soup will satisfy your comfort food soup craving on a chilly day – it is smooth, sweet & flavourful. The pumpkin seed garnish gives a nice little crunch, as well as some protein and minerals such as zinc, magnesium, & iron.

Roasted Butternut Squash, Carrot & Yam Soup (Dairy-free, gluten-free, vegan)
 
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This is a nice soup with spices that are energetically warming - ginger, cumin, coriander, and cinnamon!
Author:
Recipe type: Soup
Serves: 4-6
Ingredients
  • • 1 medium butternut squash
  • • 4 large carrots, peeled & cut into 1” chunks
  • • 1 large yam, peeled & cut into 1” chunks
  • • 1 Tbsp olive oil
  • • ½-1 tsp sea salt, plus more to taste
  • • 1 Tbsp coconut oil or olive oil
  • • 1 large onion, chopped
  • • 4-6 garlic cloves, chopped
  • • 2 inch fresh ginger root, chopped
  • • 2-3 tsp ground cumin
  • • 1-2 tsp ground coriander
  • • pinch of cinnamon
  • • 5-6 cups water or veggie stock (less for thicker soup, more for thinner soup)
  • • Toasted or raw pumpkin seeds, for garnish
Instructions
  1. To Roast veggies:
  2. Preheat the oven to 400 degrees F.
  3. Rinse off the squash well, poke small holes randomly throughout the squash with a paring knife to allow the air to escape while roasting. Place on a small baking sheet or roasting pan.
  4. In a large bowl, toss together yam & carrots with olive oil & salt, and place on a baking sheet.
  5. Roast veggies in oven for 30-40 minutes until tender. The squash will likely need to stay in for another 20 minutes. When done (when you can cut through the squash easily with a knife), remove from oven & set aside.
  6. To get the soup ready:
  7. Heat 1 Tbsp coconut or olive oil in a large pot over medium heat. Add onion and stir. Cook until onion is soft and translucent, about 5 minutes. Add garlic, ginger,cumin, & coriander. Stir for about 1 minute to toast the spices. Add the roasted veggies and broth. Take the cooled squash, cut it in half, scoop out the seeds into the compost and scrape out the flesh into the pot. Bring to all ingredients to a boil. Reduce heat to medium-low & simmer for about 5 minutes.
  8. Puree soup using a hand blender. If you don't have one, very carefully puree it in a blender in batches. If you want a thinner soup, add more stock or water at this point and blend together.
  9. Add a pinch of cinnamon and salt to taste. Adjust any of the other seasonings at this time.
  10. Serve hot, garnished with pumpkin seeds. Yum!

 

 

Taste the Rainbow! Why we want to eat fruits & veggies from all of the colours of the rainbow

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Healthy fruit and vegetable

Taste the rainbow of colourful fruits and veggies… if you see something interesting at the market that is a beautiful colour you haven’t tried before, pick it up and give it a taste!

RED FRUITS & VEGGIES are coloured by natural plant pigments called “lycopene” or “anthocyanins.”

Lycopene in tomatoes, watermelon and pink grapefruit, for example, may help reduce risk of several types of cancer, especially prostate cancer. Lycopene in foods containing cooked tomatoes, such as spaghetti sauce, and a small amount of fat are absorbed better than lycopene from raw tomatoes.

Anthocyanins in strawberries, raspberries, red grapes and other fruits and vegetables act as powerful antioxidants that protect cells from damage. Antioxidants are linked with keeping our hearts healthy, too.

 These are some examples of the red group:

  • Beets
  • Red cabbage
  • Cherries
  • Cranberries
  • Pink grapefruit
  • Red peppers
  • Pomegranates
  • Radishes
  • Raspberries
  • Rhubarb
  • Strawberries
  • Tomatoes
  • Watermelon

ORANGE/YELLOW FRUITS & VEGGIES are usually coloured by natural plant pigments called “carotenoids.” Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Scientists have also reported that carotenoid-rich foods can help reduce risk of cancer, heart disease and can improve immune system function.

One study found that people who ate a diet high in carotenoid-rich vegetables were 43 percent less likely to develop age-related macular degeneration, an eye disorder common among the elderly, which can lead to blindness.

Carotenoids also may be good for your heart. One study found that men with high cholesterol who ate plenty of vegetables high in carotenoids had a 36 percent lower chance of heart attack and death than their counterparts who shunned vegetables.

Citrus fruits like oranges are not a good source of vitamin A. They are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects.

 Some examples of the orange/yellow group include:

  • Apricots
  • Butternut squash
  • Cantaloupe
  • Carrots
  • Grapefruit
  • Lemons
  • Mangoes
  • Nectarines
  • Oranges
  • Papayas
  • Peaches
  • Yellow peppers
  • Pineapple
  • Pumpkin
  • Sweet potatoes
  • Tangerines

GREEN FRUITS & VEGGIES are coloured by natural plant pigment called “chlorophyll.” Some members of the green group, including spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain lutein. Lutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. Together, these chemicals may help reduce risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated.

The “indoles” in broccoli, cauliflower, cabbage and other cruciferous vegetables may help protect against some types of cancer. Leafy greens such as spinach and broccoli are excellent sources of folate, a B vitamin that helps reduce risk of birth defects.

 Some examples of the green group include:

  • Asparagus
  • Green beans
  • Broccoli
  • Brussels sprouts
  • Cucumber
  • Green cabbage
  • Kiwi
  • Lettuce
  • Limes
  • Green onions
  • Green pepper
  • Spinach

BLUE/PURPLE FRUITS & VEGGIES are colored by natural plant pigments called “anthocyanins.” Anthocyanins in blueberries, grapes and raisins act as powerful antioxidants that protect cells from damage. They may help reduce risk of cancer, stroke and heart disease. Other studies have shown that eating more blueberries is linked with improved memory function and healthy aging.

 These are some examples of the blue/purple group:

  • Blackberries
  • Blueberries
  • Eggplant
  • Figs
  • Plums
  • Prunes
  • Purple grapes
  • Raisins

WHITE FRUITS & VEGGIES are coloured by pigments called “anthoxanthins.” They may contain health-promoting chemicals such as allicin, which may help lower cholesterol and blood pressure and may help reduce risk of stomach cancer and heart disease. Some members of the white group, such as bananas and potatoes, are good sources of the mineral potassium, too.

 Some examples of the white group include:

  • Bananas
  • Cauliflower
  • Garlic
  • Ginger
  • Mushrooms
  • Onions
  • Parsnips
  • Potatoes
  • Turnips