3 Recipes For Healthy Anti-Inflammatory Diet And Lifestyle

In recent years, an anti-inflammatory diet and lifestyle have been one of the biggest health trends of our time.

There are many advantages to choosing to eat anti-inflammatory foods. This applies to both new energy, stable blood sugar, better digestion, weight loss without hunger, a good night’s sleep, less pain, healthy blood pressure and cholesterol levels and less need for medication, all of which are among the many benefits that several have experienced by starting to eat anti-inflammatory foods.

An anti-inflammatory diet offers something for everyone who wants to feel better in everyday life, alleviate blemishes and minor ailments, prevent major welfare diseases and counteract early ageing. 

 

An anti-inflammatory lifestyle is to:

  • eat natural, authentic food.
  • cook the food yourself when it is practically possible.
  • let vegetables make up the main course.
  • eat fish as often as you like.
  • eat whole grain versions if possible.
  • avoid processed foods, convenience foods, semi-finished products, and junk food.
  • choose oils of good quality.
  • eat slowly and enjoy the food.

 

3 Anti-inflammatory recipes: 

 

Anti-inflammatory CHICKEN SOUP with noodles

 

Delicious soup with bites and noodles – you can easily make it for several days.
4 PORTIONS
Ingredients:

 

1 whole good chicken water to cover 5 cm of turmeric

10 g of fresh ginger

1 prepared box with:

4 carrots

2 onions

2 leeks

5 garlic cloves

2 bay leaves

2 teaspoons sea salt

10 peppercorns

2 packs of noodles

1 bunch coriander

½ scallion

1 red chilli

2 limes

1 bag of peanuts

 

How to make it:

  • Put the chicken in a large pot and fill it with water.
  • Grate the turmeric and ginger and put them in the pan.
  • Take the box with the prepared vegetables out of the fridge and add it to the pan together with bay leaves, salt and peppercorns.
  • Let it boil and then let it simmer covered for 1 hour or until the chicken is cooked through.
  • Remove the chicken, place it on a board and let it cool. Peel off the meat and put it in a bowl. Put noodles in a pot of boiling water and let it stand for approx. 2 minutes. Stir them around with a fork.
  • Then strain off the water. Benefit approx. half of the chicken meat in two bowls and fill up with the soup and noodles.
  • Rinse the coriander and chop the scallion and chilli very finely. Put it all on top of the soup together with lime juice.
  • Top with peanuts. Put the other half of the chicken and the soup into two cans and refrigerate.

 

 

 

 

Anti-inflammatory TOMATO PIE with cauliflower salad

4 PORTIONS
Ingredients:

 

PIE BASE

250 g wholemeal flour

125 g butter

1 teaspoon sea salt

1 egg

3 tablespoons cold water

 

Pie filling

 100 g feta

2 cloves garlic

½ bunch parsley

150 g pine nuts

2 eggs

1 leek

8 tomatoes, preferably San Marzano

1 tablespoon olive oil (grease for the pie dish)

 

Cauliflower salad

1 cauliflower

10 radishes

6 stalks celery

5 tablespoons olive oil 

juice of 1 lemon

1/2 teaspoon sea salt

How to make it:

 

Pie:

  • Mix flour with butter and salt and crumble it.
  • Add eggs and water and work the dough until it comes together.
  • Put the dough in a bowl with a plate over it and refrigerate for min. 30 minutes or overnight if you prepare it the night before.
  • Take the pie dough out of the fridge. Grease a round, fireproof pie dish with oil and roll the dough into it so that it also comes up over the edge.
  • Crumble the feta in a large bowl. Peel and finely chop the garlic cloves, rinse and chop the parsley and put it all in the bowl.
  • Add the pine nuts and eggs and stir everything together well. Put the mixture on top of the pie dough.
  • Clean the leek and tomatoes and cut the leek into thin slices and the tomatoes in half.
  • Put both parts on top of the pie and bake it in the oven at 180 degrees for 35-40 minutes.

 

Cauliflower salad: 

  • Clean and chop the cauliflower into fine, small pieces. 
  • Rinse the radishes and chop them finely. 
  • Clean the celery and cut the stalks into thin slices.
  • Put it all in a bowl. 
  • Stir the oil, lemon juice and salt together in a small cup. 
  • Pour it over the salad and mix gently. 
  • Enjoy the warm pie with the fresh salad. 

 

 

Anti-inflammatory WALNUT MUFFINS with nut chocolate

 

Approx. 20 PCS.
Ingredients:

 

Walnut buns

2 l cold water

8 g yeast

300 g walnuts

1 tbsp honey

3 tbsp salt

100 g linseed

100 g sunflower seeds

100 g sesame seeds

1 kg island wheat

500 g coarse flour (optionally chufa)

Nut chocolate cream

1 dl water

100 g dates (without stones )

50 g hazelnuts

50 g almonds

3 tablespoons cocoa

 

How to make it:

Walnut buns:

  • Pour water into a bowl and stir in the yeast. Chop the walnuts, add them and the other ingredients and stir. Feel free to use a mixer if you have one.
  • Do not knead the dough with your hands as it is wet. Let the dough rise in the bowl with a damp cloth on the kitchen counter for a day.

The next day:

  • Spread good blobs of the soft, sticky dough on a baking tray lined with baking paper.
  • Put the plate in a cold oven set to 180 degrees and bake for approx. 30-40 minutes, depending on the type of oven you have. Therefore, keep an eye on the buns. They should be nicely golden.

Nut chocolate cream:

  • Bring the water to a boil. Then put it in a blender and add dates, hazelnuts, almonds and cocoa. Blend it all to a completely creamy consistency.
  • Put the chocolate cream in a closed container or glass and store it in the fridge. It can last for a week. Spread 2 buns with delicious nut chocolate cream and arrange on two plates.

 

Walnut balls and nut chocolate cream

Walnut buns:

Make the balls with a minimum of yeast and leave them to rise for at least 24 hours. In this way, you get a tastier and naturally risen bun, which does not cause the same trouble in the stomach as quickly risen bread. The recipe is for a large portion, so you can freeze the buns that are left over.

Nut chocolate cream:

This cream is super delicious and full of fats, dietary fibre and antioxidants. It is sweet and should not be eaten every day. Enjoy it 🙂

 

 

 

 

 

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