By: Leanne Ely
While getting regular exercise and reducing the amount of stress in your life are key components to reducing the inflammation in your body, we can also add certain anti-inflammatory foods to our diet, (all the while cutting out sugar and processed food), to optimize our health.
The following seven foods are anti-inflammatory super heroes and you should eat them frequently, or at least three-four times per week:
1. Cold water fish. Cold water fish like wild salmon, cod, sardines, haddock and sole are all high in fats that have great anti-inflammatory properties. Keyword: WILD (skip the farm raised)
2. Vegetables. Surprise! Vegetables are good for you. However, most North Americans aren’t getting enough plants into their diets. You should be eating at least 8 or 9 servings of veggies every day. That means you should have vegetables with each meal. Make them bright and colorful, and leafy and green!
3. Seeds and nuts. Walnuts, sesame seeds and almonds all contain omega-3 fats that reduce inflammation.
4. Fruit and berries. Blueberries, pineapple, raspberries, cherries, strawberries and apples are all examples of fruits that may help reduce inflammation within the body.
5. Turmeric and other herbs and spices. Turmeric, ginger, garlic, basil, oregano—take your pick because all of those herbs and spices are very very high in nutrients and fight inflammation. Try chopping a bunch of herbs and combining with garlic and olive oil for an anti-inflammatory meat marinade!
6. Chocolate. Every once in a while some good chocolate is a great thing to eat. I’m talking about chocolate that’s at least 70% pure cocoa and no more than one ounce at a time. Make sure it’s organic!
7. Green Tea. Whether it’s hot or cold, green tea sort of acts like a liquid vegetable, putting up an inflammatory fight within your body. And please make sure that tea is organic.
Now that you know what foods you should eat to reduce that inflammation, here’s what you should avoid!
The top foods to avoid in order to reduce inflammation:
• Margarine and other trans fats
• White flour
• Deep fried foods
• Excessive alcohol
As you know, anti-inflammatory foods have been a hot topic lately here at Saving Dinner. That’s a big reason why we added the Autoimmune Menu, which is high in anti-inflammatory foods, to Dinner Answers! Click here to learn more
By: Leanne Ely
Not all bell peppers are created equal. First there are the colors – red, orange, yellow, and green are the most common. Second is the flavor – from sweet to hot. It is all from the same plant. The only difference is when they are picked. As the pepper gets riper, it gets not only a better taste, but it also gets more nutritive value. A red pepper is actually a fully ripened green pepper with a milder flavor.
Here’s Today’s Trick:
Bell peppers freeze well without being blanched, but it is better to wash them first. For maximum flavor and nutritional value, store them whole. Sweet peppers lend themselves well to drying and keep at least 1 year when dried. They are also good marinated.
Here’s a Tip:
Red pepper has more vitamin C than oranges and are also high in beta-carotene.
And your Recipe:
Chicken Verde Fajitas
1 1/2 pounds green tomatillos, husks removed
1/2 small onion, chopped
4 cloves garlic, minced
3 medium limes, juiced
2 small jalapeño peppers, seeded and diced
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1 cup chopped fresh cilantro
2 pounds bone-in chicken breasts
2 tablespoons cumin
3 tablespoon chili powder
2 teaspoons paprika
1 medium onion, thinly sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 green bell pepper, sliced
Preheat broiler to high.
Slice the tomatillos in half lengthwise, and place cut-side down in a baking dish. Roast under the broiler 6 to 8 minutes, until skin takes on a darker color. Remove from the oven and let cool.
In a food processer, add cooled tomatillos, chopped onion, garlic, lime juice, jalapeños, salt, pepper, and cilantro. Blend until a puree is formed. Pour this mixture into a small freezer bag, remove excess air, and seal.
In a small mixing bowl, mix together cumin, chili powder, and paprika. Sprinkle this mixture evenly over chicken breasts. Place seasoned chicken in a freezer bag, remove excess air, and seal.
In a final freezer bag, place sliced onion and bell peppers, remove excess air, and seal.
To prevent freezer burn, place the filled bag in a second 1-gallon freezer bag; carefully squeeze the bag to force out any air, then seal. On the outside of the bag, label with the recipe name and date of preparation; place it in the freezer
Defrost your freezer meal the night before in the fridge. If you don’t have a full thaw at cooking time, remove it from the holding bag and place it in a sink of water to speed-thaw your food. New rules allow for thawing in hot water (100 degrees) with no issues regarding quality or safety (old rules said to use cold water for thawing, but this is no longer necessary – hot water is fast, effective and safe).
At time of cooking ingredients:
2 ripe avocados, sliced
1 head romaine lettuce
In a large crock cooker, add half of the tomatillo puree. Place chicken breasts on top of tomatillo puree. Add all vegetables and the rest of the tomatillo puree.
Cover and cook on high for 4 hours until chicken is cooked through. Remove chicken from crock cooker. With two forks, remove chicken from bone and shred. Return chicken to crock cooker and mix well.
Serve in romaine lettuce cups topped with fresh avocado.
Dinner Answers will give you what you need to get all your meals on the table, pronto. Click here!
By: Leanne Ely
It’s not easy being greens. So packed with goodness and fiber, yet so many people just push them around the plate without any respect for the nutrition in their pretty green leaves.
If you want to get the nutrients you need in your system, you have to get good and comfortable with eating greens. And since today’s produce is so deficient in many vitamins and nutrients, you have to eat as many greens as you can manage.
From late March through early May, there’s a wide variety of spring greens to enjoy, including:
• baby lettuces
• dandelion greens
Salad greens are chock full of phytonutrients, anti-inflammatory properties and antioxidants.
Eating spring greens provides you with many nutrients and minerals including:
• vitamins A, C, E and K
Greens can protect the body against diabetes, cancer, cardiovascular disease and hypertension. Greens can help your cells repair themselves and they can help detoxify the body. Eat a wide range of greens and eat them often, but always choose organic. Lettuce and kale are both on the Dirty Dozen list because of the high amounts of pesticide residue that have been found on them. If you can’t find organic greens, choose a different green veggie.
When it comes to choosing which types of greens to use in your salads, you really can’t go wrong. Experiment with different varieties until you find one you like best. I love putting fresh dill in with my blend of spring greens. Gives them a nice fresh flavor.
And when it comes to dressings, don’t toss your money away on the store bought stuff. Simply top your greens with a splash of extra virgin olive oil and some balsamic vinegar. Perfect.
Dinner Answer gives you great opportunity to use greens deliciously! Click here for details!
By: Leanne Ely
Unless you have grown a fruit or vegetable yourself, in your own organic veggie patch, I would hope that you’re giving your produce a good thorough wash before eating it.
There are a couple of good reasons why you should be washing your fruits and vegetables- even organic produce.
First of all, you really don’t know where that food has been. There can be nasty little bacteria critters in the soil that grows your food, the water that is used to hydrate the plants, on the hands of the people who harvest your food, on the hands of the super market workers who put the foods out to be sold, in the grocery cart you place the foods in, on your hands when you take the foods out of their bags and so on and so forth. Ingesting this bacteria could quite possibly lead to food poisoning and nobody wants that.
Then there are the chemicals. If you’re buying foods that are not organic, you definitely need to clean them well before putting them in your mouth. And I don’t mean just giving a quick rinse under the tap. You need to give that food a seriously good scrub.
How to properly wash fruits and vegetables
The folks at the FDA suggest that running water over your fruits and veggies, and using a brush to scrub cucumbers and melons and other tougher skinned foods is all you need to do to prepare your produce. But I think we need to go a tad further than that by cleaning our produce with a simple homemade fruit and veggie wash.
All you need is a solution of water and white vinegar – equal parts – and a regular old spray bottle.
For soft skinned veggies and fruits, soak them in the solution of vinegar and water for a couple of minutes and then give them a good rinse. For hard-skinned veggies and fruits, spritz them with the solution of vinegar and water, rub that solution in with a scrub brush, and rinse.
This combo of vinegar and water works to dissolve any pesticides and/or waxy residue from the skins of your produce.
You can find commercial products that will do the same thing, but I personally like to just mix up my own fruit and veggie wash.
After you wash all that produce, choose a recipe from our new Dinner Answers and make something delicious tonight!
By: Leanne Ely
It’s time once again for Tricks, Tips and a Recipe. Today you’ll learn a tip, a trick and you’ll get a great recipe to try it out with. Isn’t that great?
Today’s focus is on: CAULIFLOWER
Also known as Cabbage Flower, cauliflower is a member of the Brassica family of veggies, well-known for their cancer fighting capabilities. Mon petit chou means (in French, chou is pronounced “shoe”) “my little cauliflower” and is a term of endearment! How do you like that?
Here’s today’s TRICK:
Take the stem off your cauliflower and keep it in an opened plastic bag in the fridge. It will last a good week, maybe longer!
And here’s a TIP:
To tone down the smell of cauliflower cooking, add a few celery seeds or some celery leaves to your cooking water. It won’t pick up the celery’s flavor, but it will certainly tame the smell!
And your RECIPE:
Bacon and Cauliflower Stir-Fry
1 pound bacon, chopped
2 tablespoons coconut oil
1 large head cauliflower, cut into florets
1 large shallot, minced
Sea salt and freshly ground black pepper, to taste
3 large avocados, pitted, peeled and diced
1 tablespoon honey
2 tablespoons lemon juice
2 tablespoons extra virgin olive oil
4 cups baby spinach
In a large skillet, cook bacon over medium heat until dark brown and very crisp, about 15 minutes. Remove from skillet and drain on a paper towel lined plate; set aside. Melt the coconut oil in a large skillet over medium heat. Add cauliflower, shallot, salt and pepper; cook for 10 minutes or until cauliflower is slightly tender. In a large bowl, combine bacon, cauliflower mixture and avocados.
In a small bowl, whisk together honey, lemon juice and olive oil; pour mixture over bacon/cauliflower stir-fry. Serve stir-fry over a bed of baby spinach.
Want more great recipes like this one? (you know you do!) check out our new Dinner Answers here!
By: Leanne Ely
Everyone’s concerned about watching the grocery budget these days, and rightly so! Food costs are climbing, and there’s no sign of this trend stopping anytime soon.
I’m often met with resistance when I talk about eating nutritious foods (especially as part of a Paleo lifestyle) because people claim they can’t afford to eat healthy.
To be honest, it can seem expensive at first, especially if you’re looking at the $15 package of chicken breasts when you know you can buy a frozen lasagna for $5 that will easily feed your family of four.
I could sit here all day and tell you that eating a healthy diet will pay for itself in spades in the long run, but the fact is, we only have so much money to spend on food.
So, the following tips will help you stretch your grocery budget, even if you’re a Paleoista.
Purchase ingredients and not packages. Stop looking for the healthiest granola bars or gluten-free brownies on the shelf. Instead, buy ingredients to make your own healthy snacks (Blending a banana and some Medjool dates tastes like a homemade Larabar!). Or, even better, eat nature’s own snack foods by eating whole foods like apples, berries and seeds. Same thing goes for foods like almond flour—if it comes in a bag, there’s a chance you can make your own. If you have a good food processor, buy some natural almonds in bulk and ground them into flour. If it’s a really good machine, you can make your own almond butter and almond milk, too! Make your own condiments. If you aren’t Paleo, but want to eat healthier buy organic corn kernels for your weekly movie night. Purchase dried beans instead of canned, and cook them yourself. See where I’m going with this? Stop looking for convenience because convenience is expensive, y’all!
Buy frozen fruits and veggies in bulk. Frozen produce is just as nutritious as fresh, and it’s much more affordable to purchase frozen than it is fresh. I always suggest people buy enough fresh produce like lettuce, asparagus, broccoli and zucchini to use at the beginning of the week, and then have frozen on hand for the last part of the week. This stretches the budget a bit and allows for less food spoilage.
Rethink your meat purchases. Protein is expensive, but there are ways to save money in the meat department. Buy whole chickens, and cut them into pieces yourself rather than buying the more expensive chicken pieces where the work has been done for you. When it comes to beef, choose less expensive cuts and learn how to cook them properly. Those cheap cuts can be the tastiest if you cook them low and slow by braising or stewing them.
An even better way to save on meat costs is to get together with some neighbors and see about sharing the cost of a whole cow or pig to put in your freezers. It seems like an expensive purchase up front, but it will pay for itself over the course of 6 months or so!
Know what needs to be bought organic. Shop according to the Dirty Dozen and Clean Fifteen to ensure you’re eliminating the greatest amount of pesticides from your diet without going broke to do so. You can see an updated list at ewg.org, where you’ll learn that potatoes and apples should always be purchased organic (so if your budget doesn’t allow for those items, buy conventionally grown sweet potatoes and mangoes instead).
Stop splurging. Look for unnecessary items in your cart and remove them! You don’t really need to spend $4 on bottled water. You also don’t need those individual coffee pods. Take a good look at your home and see which nonessential items you are wasting your money on (this includes junk food and “treats”).
Stick to the list! Make a meal plan at the beginning of each week and make your shopping list according to that plan. At the store, stick to the list. Being prepared like this, having a list that corresponds to the meals you need to make for dinner each day, also prevents trips to the grocery store throughout the week to pick up a missing ingredient.
Thousands of people depend on our New Dinner Answers program to do this work for them, and I believe the low monthly subscription rate pays for itself in the first week when you don’t have to run to the store for anything! With Dinner Answers, you know what meals you’re making every evening, and you get a shopping list to take with you to the store. It saves time and money! Oh, and because the meals have been developed by a nutritionist (yours truly), you know they’re healthy AND delicious.