Anti Inflammatory Diet

Eliminate Joint Pain, Reclaim Your Energy And

Banish Body Aches By Eating The Foods You
Were Designed To Eat

Introduction

I want to thank you and congratulate you for downloading the book, Anti Inflammatory Diet Eliminate Joint Pain, Reclaim Your Energy And Banish Body Aches By Eating The Foods You Were
Designed To Eat.
This book has comprehensive information on a suitable anti-inflammatory diet that you should adopt
to fight inflammation and live a pain free life.
Joints are an integral part of our being especially because they provide us with movement support. As
such, any damage to joints, perhaps from an injury or disease, can interfere with your movement and
cause you a lot of pain, which ranges from mild to severe.
If you suffer from joint pain, perhaps the one thing that you may be wondering is; what brings so much
pain? Well, if youve been suffering from joint pain for some time, you probably have an idea of what
it is that you do that worsens the pain even if you dont understand how that is possible. If your joint
pain is chronic (more on this later in the book), it can last for weeks or even months, and if you suffer
from acute joint pain (to be discussed later), this is likely to go away after a few weeks. But what
exactly causes the joint pain that makes you to lose sleep?
Well, a number of different things cause joint pain including any injury affecting any of the ligaments,
or tendons surrounding your joints. Pain in the joints is an indication of joint inflammation and
sometimes infection. Whatever the cause of the joint pain may be, through proper dieting, i.e. eating
foods that contain anti-inflammatory properties, you can manage joint pain and reduce the pain and
inflammation while preserving a joints functionality.
This book is the ultimate anti-inflammatory diet book. It contains invaluable knowledge on how to
live a joint-pain free life by doing one simple thing: eating right. This book outlines how to use food,
and how to tweak your diet to eliminate joint pain, reclaim your energy, and banish body aches.
Thanks again for downloading this book, I hope you enjoy it!

Copyright 2016 by ___Kevin Bridges___________________ - All rights reserved.

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Table of Contents
Introduction
Chapter 1: Understanding Inflammation
Chapter 2: Causes Of Inflammation
Chapter 3: Diet & Inflammation
Foods That Trigger Inflammation
Foods That Help You Fight Inflammation
Chapter 4: Common Health Foods That Cause Inflammation

Chapter 5: Using Anti-Inflammation Food To Stop Skin Aging And Have Glowing
Skin
Chapter 6: How To Prepare Anti-Inflammation Food
Chapter 7: Anti-Inflammatory Recipes
Smoothies And Drinks
Breakfast Recipes
Snacks
Soup And Stews
Salad Recipes
Seafood Dishes
Meat And Poultry Dishes
Dessert Recipes
Sauces, Condiments And Dressings
Sample Anti-Aging Meal Plan
Anti-Inflammation Foods Shopping List
Conclusion

Chapter 1: Understanding Inflammation

While most of us associate inflammation with reddening, swelling of a wound, and pain, especially
after an injury, normal inflammation is not as bad as we think. In fact, inflammation is an important
part of our bodys immune system response to stimuli. Why is that? Well, inflammation is our bodys
attempt to protect itself from bacteria and viruses by removing harmful stimuli. In other words,
inflammation is actually our bodys first line of defense, and is part of the healing process.
Inflammation is innate in all of us: something we are born with, and which forms a natural part of our
bodys immune system. When a foreign invader such as an infection, virus, or bacteria gets into your
body, your immune system responds with an inflammatory counter-attack. For instance, when you
sprain your hand and it swells, the swelling is your bodys inflammatory response to the injury. This
kind of inflammation is localized.
When we are injured, inflammation helps us with immediate healing. This complex biological
response occurs in three stages. The very first stage is irritation, which becomes inflammation. Pus
discharge, also known as suppuration, is the second stage. Granulation is the final stage; granulation
is when wounds, along with rounded mass of tissue start forming.
As you already noticed from the introduction, inflammation falls into two broad categories: acute and
chronic inflammation. Acute inflammation starts immediately after an injury or stimuli. Its symptoms
may be present only for a few days but may sometimes persist for weeks. Chronic inflammation, on
the other hand, is long-term and can last for several months and sometimes even years. Chronic
inflammation can be systemic to an extent where it affects your organs and internal structures
As we stated earlier, until it becomes chronic, thus causing damage to our body, inflammation is an
important immunity process. Once it turns chronic, chronic inflammation can cause rheumatoid
arthritis, heart disease, hay fever, atherosclerosis, periodontitis, and cancers such as gallbladder
carcinoma. Chronic inflammation has many causes such as stress, lack of exercise, your personal
genetics, stress, lack of sleep, and most importantly, the foods in your diet.

Chapter 2: Causes Of Inflammation

What really causes inflammation in the body? Well, when you get an injury or an infection, your
immune system is automatically triggered and then it takes the next logical step of kick starting a chain
of events, which are normally known as inflammatory cascade. This is the process that causes
inflammation, which starts when the pro-inflammatory hormones ask for assistance from the white
blood cells to get rid of infections and tissue damage.
The inflammatory hormones are followed by anti-inflammatory compounds, which are powerful
components that take over the injured scene after the threat has been neutralized with an aim of
beginning the healing process.
There are many factors apart from the one we have seen above that cause or trigger inflammation. I
will now highlight the physical, biological, chemical, and psychological causes of inflammation.
Physical causes
Trauma
Physical injury; blunt or a deep injury
Ionizing radiation
Frostbite
Burns
Foreign bodies which include dirt, debris and splinters
Chemical
Toxins
Alcohol
Chemical irritants
Biological
Stress
Pathogen infections
Immune reactions that are caused by hypersensitivity
Psychological
Psychological stress is a major cause of inflammation. To help you understand better, I will use the
example of a bad dream. When you are having a bad dream, you normally wake up with your heart
beating vigorously. This reaction is normally caused by your blood vessels dilating as your body
thinks of your bad dream as a threat to it. When your body has wider capillaries, they release more
blood and nutrients, which are deployed to your organs making it easier to deal with any kind of
attack. The attack response team is organized by HPA axis, which encourages the release of the stress

hormone called cortisol. This stress hormone originates from your adrenal glands.
When cortisol is released to the body, it immediately starts to pressure the production of insulin
levels in your body, which plays a big role in promoting chronic inflammation. Your body is well
built to deal with psychological stress but the problem comes in when you have to deal with
persistence stress. It will most definitely exhaust your adrenals, your central nervous system, and your
immune system. This will then create a welcoming environment for inflammation to come in.
Over exercising
Physical exercise has always been known to help your body become healthy but in the case of
inflammation, too much of it is dangerous. When you over exercise your body, it creates free radicals
as well as starts breaking down your body tissues. The two scenarios will call upon inflammation for
its healing power. The levels of inflammation might be minimal if you get adequate resting time but
the opposite of this will promote the increase of inflammation to an inflamed level in your body.
Environmental
What we used to call a clean environment is now a thing of the past. Chemical pollution used to be a
very serious offense in the past but nowadays, almost everything is chemical oriented, and that has
increased the air pollution immensely.
Glues, air fresheners, latex, synthetic fibers, adhesives, plastics etc are just some of the huge
collection of chemicals that we expose ourselves to everyday.
With most people working in buildings that have re-circulated air, this increases their risk to being
exposed to various chemicals. As if that is not enough, our bodies also take in pesticides and heavy
metals through the foods, drinks, and even breast milk. All of the above toxins result to you having
crazy and abnormal immune system, which can ultimately cause inflammation.
So what can you do about the joint pain associated with inflammation? Well, the good news is that
you are what you eat. As such, eating foods rich in anti-inflammatory properties and avoiding foods
that trigger inflammation can make losing weight a lot easier, slow down the aging process, prevent
diseases, and reduce joint pain.
An anti-inflammatory diet places emphasis on foods high in antioxidants, omega 3 fatty acids, and
mono saturated fats; these three elements have a reputation of reducing inflammation. Keeping an antiinflammation diet low in sugar also cools the inflammatory fires by keeping blood-sugar levels in
check. To help you understand more of this, lets discuss it more in the next chapter.

Chapter 3: Diet & Inflammation

Although inflammation is a fairly normal body response mechanism, the truth is that chronic
inflammation is harmful to the cells, organs, tissues and cells. The good news is that diet has a
profound effect on inflammation. As such, if you are to fight inflammation, your best weapon would
be to use diet to fight chronic inflammation.
Actually, food has been proven to fuel or even slow down various anti-inflammatory responses. For
example, if you take a diet high in trans-fatty acids, refined carbohydrates and sugars, your body is
bound to produce inflammatory chemicals, which might end up damaging the cells. On the contrary, if
your diet is rich in veggies, whole grains and omega 3 fatty acids, you reverse the inflammatory
process and encourage healing. In fact, even if you are suffering from arthritis, using diet can be your
best weapon to alleviate the symptoms.
To help you understand this better, we will categorize the foods according to which ones you should
eat and those you should avoid. If you probably are very keen to notice, some foods tend to worsen
your inflammation while others tend to alleviate inflammation. Lets start with the foods that trigger
inflammation that you should avoid:

Foods That Trigger Inflammation

1. Refined carbohydrates
The refined carbohydrates mainly found in processed cakes, cookies, breads, and fast foods often
cause an increased level of insulin production. This in turn triggers the release of eicosanoids to react
to the situation. There are 2 types of eicosanoids i.e. those, which promote inflammation (proinflammation) and tissue damage and those that fight inflammation (anti-inflammatory) in order to
promote healing. It is important that you have these 2 in perfect balance if you are to be healthy. But
unfortunately, many of us produce too many of pro-inflammatory eicosanoids that cause heightened
levels of chronic/silent inflammation that could end up causing some of the chronic diseases weve
discussed above. You need to understand that eicosanoids form an important element of the immune
system such that if you knock them out, you are simply causing harm to the immune system. This is
what happens when you have immune deficiency diseases like AIDs. Severe imbalance of
eicosanoids is responsible for causing different chronic disorders that usually affect the immune
function, brain and the heart.
Excessive production of insulin also results in increased production of arachidonic acid (AA), which
is the building block for any pro-inflammatory eicosanoids. To fight the problem, you have to take
foods that ensure that you have stable levels of insulin in the body to eliminate the production of proinflammatory eicosanoids.
Additionally, when you consume high amounts of foods with refined sugars, this results to an increase
in Advanced Glycation End-product, a type of toxin that has been observed to damage body proteins,
and increase the number of cytokines within the body as the body tries to fight such toxins. Depending
on where the AGE is located, you might develop silent/chronic inflammation. Thats why you should
avoid processed foods high in refined sugars, fried, heated or grilled food. If you avoid them, you
will also find it easy to lose weight.
2. Gluten
Gluten is found in wheat, barley, rye, and any foods made using these ingredients. Most people dont
know this but our bodies tend to be sensitive to gluten. Research has shown that gluten is considered a
foreign substance by our bodies. This means whenever the substance is introduced to your body, your
inflammatory response is activated. The resulting process after that is inflammation in your digestive
tract, which goes on to hinder your ability to take in nutrients. Continuous intake of gluten-rich foods
can actually result to leaky gut syndrome. As such, if you think you have any inflammation problem,
you should cut down on foods containing gluten (or maybe go on a gluten free diet) to improve your
health.
3. Hydrogenated and trans-fats
Majority of polyunsaturated vegetable oils such as corn, soy, peanut, sunflower, and safflower are
normally high in linoleic acid. This acid originates from omega-6 essential fatty acids that your body
converts to arachidonic acid, another omega-6 fatty acid, which has been discovered to trigger
inflammation especially given that it has no trace of omega-3s to soothe inflammation.
It is important to eat foods that trigger the production of anti-inflammatory eicosanoids i.e. those rich
in long chain omega 3 fatty acids (Omega-3 is found in coldwater fish and flaxseed). Additionally,

you have to reduce intake of omega 6 fatty acids found in safflower, sunflower, soybean, and corn
vegetable oils. Omega 6 fatty acids usually cause pro-inflammatory eicosanoids, which you are trying
to avoid. You should opt for vegetable oils like olive oil, coconut oil, and flax seeds. You should
also try flaxseeds, pumpkin seeds, avocados, and nuts to fight joint pain.
You should as well avoid processed fats given that these have been broken down and oxidized
making them to have high levels of free radicals, which have been proven to trigger inflammation.
Instead, you should consume foods like avocado, nuts, coconut, seeds and ghee if you want to
consume fat that are healthy for your body.
4. Conventional dairy products
The level of acidity in conventional dairy products lands them on this list. The hormones, toxins, and
antibiotics that the cows are normally fed with create a very high acidity level in their dairy products.
Lets take an example of milk, which is commonly consumed; people take this product and treat it by
heating and adding additives substances which make it very acidic. When these products are taken in
the body, they cause major inflammation, which can result to various complications. Thats why
intake of dairy products is likely to lead to painful irritation around the joints. Avoid dairy products
and start taking more of plant-based proteins.
5. Imbalance of omega fatty acids
In order to be healthy, it is crucial that you know how to balance your omega 6 fatty acid with omega3
fatty acid intake. Omega 3 fatty acids are known to inspire the production of anti-inflammatory
prostaglandins and omega 6 fatty acids activate COX-2 enzyme, which promotes the production of
inflammatory prostaglandins. These two fatty acids should be taken with a proper ratio of 1:1 if you
want your body to remain healthy. A common mistake that people make is to take in more omega 6
fatty acids, which float in your bloodstream blocking the anti-inflammatory actions that are inferior
because the level of omega 3 intake is low. This results to inflammation in the body.
6. Sugar
The sugar industries have been selling us on the idea that sugar is a natural product. This has been a
lie since all the sugarcane cells are always eliminated during the refinery process. It loses some of its
minerals like iron, which are the beneficial parts that your body needs. This artificial sweetener is a
huge threat to your health since it supports inflammation.
7. Grain fed meat
These are animals, which are normally kept in concentrated animal feeding operations (CAFOs). The
meat produced from these animals is unhealthy because they do not graze in natural outdoor
conditions. They are instead raised by hormones, antibiotics and other drugs. To make the matters
worse, they are processed by colorings, artificial flavorings, and preservatives which are all
components that trigger inflammation in the body.
8. Alcohol and Tobacco
These two have been linked with joint pain. For starters, smoking is closely connected to rheumatoid
arthritis while alcohol consumption is closely connected to gout. As such, to avoid these
complications, you have to stop or at least minimize your intake of alcohol and tobacco.

9. Salt and preservatives

Many of the processed foods we have today are high in salts, preservatives and other chemical
substances, which all trigger inflammation. As such, if you are to fight inflammation successfully, you
should avoid or at least minimize salt and preservatives intake. You should even insist on taking
homemade meals with no additives. Additionally, stop taking microwave meals since these are high
in sodium, which has been shown to trigger inflammation.
Other foods to avoid are:
Non-natural juices
Soft drinks like sodas
Food additives like stabilizers, flavor enhancer, colors, and preservatives.
You should as well be mindful of what you put on your plate. Here are some of the best food you
should include in your diet.

Foods That Help You Fight Inflammation

Green leafy vegetables: Green leafy vegetables contain folate, and calcium that supports bone
health protecting against cognitive decline. Diets high in cruciferous veggies such a cabbage and
broccoli can prevent inflammation, and reduce the risks of memory loss and cancer.
Whole Grains: Whole grains are rich in fiber, vitamins, minerals, and antioxidants. They can
therefore lower the risk of age related illnesses such as cardiovascular disease and cancer. Because
the body digests them slowly compared to processed grains, they prevent high blood sugar levels and
diabetes.
Berries: Cranberries, blueberries, and blackberries are rich in antioxidant compounds called
anthocyanins. Anthocyanins have shown to slow down the growth of certain cancers as well as
improve the functioning of your brain, muscle tone, and balance.
Olive Oil: Olive oil is rich in antioxidant and anti-inflammatory mono saturated fats. Olive oil
lowers the risk of cardiovascular disease, cancer and age related cognitive decline.
Tomatoes: Tomatoes and other red fruits contain lycopene, an anti-oxidant compound that maintains
youthful skin and texture and may reduce the risk of some types of cancer including, stomach, lung and
prostate cancer and heart disease.
Red Grapes: Grapes contain an antioxidant called resveratrol that has anti-inflammatory properties
and anti-coagulant properties. This explains why red wine and purple grape juices promote heart
health.
Fish: Oily fish provides omega-3 fatty acid that helps combat inflammation. If you eat several weekly
servings of oily fish, you reduce your risk of stroke and Alzheimers disease.
Other foods that you can use to fight inflammation include:
Soy
Coconut/coconut oil
Turnips
Dark green vegetables (like broccoli, zucchini, cucumber, and celery)
Omega 3 fatty acid rich foods (e.g. fish like: boiled or baked tuna, salmon, sardines, and
mackerel: and avocados, olives, hemp seeds, walnuts and chia seeds)
Asian mushrooms (lobster, oyster, Portobello, shiitake and maitake)
Sea foods like (e.g. seaweed, shellfish, salmon, sardines, and mackerel)
Papaya
Beans
Dark chocolate
Pineapple
Apples

Spirulina
Tea- green tea
Traditional food and fermented vegetables

Herbs and Spices: With every spoon of healing herbs and spices, you chose life-enhancing tastes,
while at the same time, helping your body keep inflammation at bay. Spices play an important antiinflammatory role. Spices you should include in your diet are:
Turmeric: This yellow spice has been used for centuries as medicine to treat
infections, wounds, liver disease, and colds. It contains the compound curcumin that
relieves inflammation in the body.
Cinnamon: Cinnamon is more than just a delicious additive to your cake. Cinnamon
contains anti-inflammatory properties that help ease swelling.
Garlic: The anti-inflammatory properties of garlic have proven to ease the
symptoms of arthritis.
Cayenne Pepper: All chilies contain a natural compound called capsaicinoids;
cayenne pepper is no exception. Capsaicinoids give the spicy fruit its antiinflammatory properties. Cayenne has long found use as a digestive aid but
recently, it has shown to ease pain associated with arthritis and headaches.
Cloves: Because of its anti-inflammatory properties, add cloves to baked food to
treat nausea, stomach upset, and mouth and throat inflammation.
Ginger: Traditionally, ginger has found uses in treating stomach upsets, headaches,
and infections. Recently, scientific studies have proven ginger has antiinflammatory properties.
Cilantro: Besides being a good source of dietary fiber, magnesium, and iron,
cilantro contains anti-inflammatory properties, and may alleviate inflammatory
conditions such as arthritis and minor swelling.
Other herbs and spices that you can use to fight inflammation include:
Basil
Oregano
White willow bark.

Chapter 4: Common Health Foods That Cause Inflammation

The following are very common in most diets. While they appear as healthy food choices, they are
potent to inflammation and often instigate it.
1. Dairy Products: We all know how good dairy products are especially since they are
high in calcium, healthy bacteria and vitamins. However, dairy products can worsen
inflammation. Because the body does not process high levels of proteins or sugar very
well, when you consume dairy products, your body treats them as foreign invaders and
counters their presence in your body with inflammatory response.
2. Nuts: We have all hard how great nuts are since they contain healthy fats. However,
nuts can also worsen inflammation. If you suffer from osteoarthritis, the histamine
found in nuts can actually attack your joints and this can lead to painful inflammation.
3. Citrus Fruits: Most of us love citrus fruits but do you know that if you have a citrus
allergy, these citrus fruits can cause inflammation and lead to the development of
chronic disease.
4. Vegetable Oil: Vegetable oils are high in omega 6 fats that reduce your bodys critical
balance of omega 3 to omega 6 fats. Inflammation results when your body gets out of
balance. Therefore, to deal with this, it is better to cook with small amounts of coconut
oil due to its medium chain triglycerides. Olive oil is also good if you use it in small
amounts but avoid soybean, corn, and products containing them.
5. Red Meat: As much as protein is great for the body, it is critical that you are aware of
your sources of protein. For instance, red meat may not be your best source of protein
if suffering from inflammation. This is because when you eat red meat, it produces a
chemical called neu5gc, a compound that the body produces an inflammatory immunity
response to.
6. Processed Corn: Food production companies and Industries use corn derivatives such
as corn oil, cornstarch, and corn syrup because it is cheaper and plentiful compared to
unrefined corn. In its refined form, corn spikes level of glucose in the body, leading to
an increased level of insulin and therefore inflammation.
7. Wheat, Rye, And Barley: These grains contain gluten, which is an allergen. When an
allergen enters your body, the body responds with an inflammatory immune response.
8. A Glass of Wine: A bottle of beer or a glass of wine has many health benefits if
consumed in moderation. Overconsumption of alcohol will increase your bodys
inflammation response.
9. Tropical Fruits: Tropical fruits typically have a higher fructose content compared
to other fruits. If you are suffering from diabetes, limit your intake of fruits such
mangoes, papayas, and oranges to once a week.

10.
Caffeine: Caffeine increases the stress hormones called catecholamine. This
stress response stimulates the productions of cortisol, with the result being an
increased insulin levels. High levels of insulin increase inflammation.

Chapter 5: Using Anti-Inflammation Food To Stop Skin Aging

And Have Glowing Skin
Inflammation is one of the root causes of skin aging. As we saw earlier, Inflammation is our bodys
way of starting the healing process. Wounds and infections would not heal without it. It is therefore a
very important part of skin regeneration.
When inflammation becomes chronic and serves no purpose, it damages your body and therefore your
skin. Besides negatively affecting your health, chronic inflammation causes premature aging, rosacea,
and eczema just to name a few. Inflammation has 5 principal steps: Redness, heat, swelling, pain, and
loss of function, all of which are of great value to the skin regeneration process. When the stage of
inflammation disrupts the barrier of your skin, the platelets release pro-inflammatory molecules and
other pro-youth factors to heal and rebuild the new area.
Certain esthetic treatments trigger the acute inflammation response. It is critical to replenish the skin
with skin-building oxidants and growth factors. Inflammation caused by radicals induces degradation
of cells and causes reduction of collagen production. With time, this inhibits your bodys ability to
repair itself naturally, which in turn causes visual signs of aging. It is important, as much as possible,
to eliminate chances of exposure to free radicals. This includes reducing stress, limiting sun
exposure, not smoking, and increasing your sleep.
It is necessary to also go deeper and address inflammation that causes skin complications. Therefore,
apart from the Mediterranean anti-inflammatory diet, which has plenty of grains, fruits, and
vegetables, there are many other ways to prevent premature aging. The following tips should guide
you:
1. Get the right, inflammation-reducing supplements. Taking vitamins and mineral
supplements that contain vitamin C and E and alpha lipoic can help combat the damages
wrought on your body and skin by free radicals.
2. Stay physically active to lower inflammation in your body. Get at least 45 minutes of
moderate-intensity aerobic exercise 5 or more times a week to reduce inflammation.
3. Use beauty products with anti-inflammatory properties to prevent premature aging.
These include topical preparations containing vitamin C or E. These ingredients help
block free-radical damage and therefore prevent premature aging. Skin products
containing mushroom extract, ginger, ginseng, or alpha lipoic acid may reduce
inflammation and protect cell structure.
Now that we have a clear understanding of inflammation, the role it plays in the body, and the role
your diet plays in the control of chronic inflammation, let us look at some amazing recipes that are
great for dealing with inflammation. Before we discuss the recipes, we will start by discussing about
the best way to prepare anti-inflammation foods.

Chapter 6: How To Prepare Anti-Inflammation Food

Having an idea of what foods cause inflammation can help you avoid them. By avoiding inflammatory
instigating foods, you will be treating, and preventing inflammation at the same time. It is important to
note that embracing an anti-inflammation diet not only entail avoiding foods that cause inflammation
but also how you cook anti-inflammatory foods also plays a role in their beneficial effects on chronic
inflammation. If you cook the right food using the wrong way, you end up limiting their beneficial
effects.
First, discard all your non-stick pans and replace them with iron pots; this will ensure you do not
have excessive iron in your body, which prevents cancer because too much iron is extremely toxic to
your body.
Grilling and barbeque are also toxic cooking methods. When foods brown, something that happens
when foods are on a barbeque, it means that more oxidation and glycation has taken place.
Microwaving: Avoid this cooking method as the high heat from this appliance destroys the nutrients
in all types of foods.
Below are the best ways to prepare anti-inflammatory foods and derive the most benefits.
Steaming: Marinate your foods in herbs such as sage and rosemary before steaming, and add spices
such as turmeric and ginger to your food while steaming to infuse flavor in the food. Use a bamboo
steamer, a vegetable, or rice steamer and be careful not to overcook the vegetables, fish, or any
seafood.
Stir-Frying: This method is great for vegetables for them to retain their beneficial nutrients. For best
results, you have to cook your food with small amounts of oil at very high temperatures so that the
food absorbs very little oil.
Baking: Place your food at the center of a ceramic or glass-baking dish leaving room around the
sides for circulation of hot air. Set your vegetables or fish under the beam to add moisture and
enhance the flavor.
Poaching: This cooking method does not require any additional fats such as oil. The poaching liquid
here could be water or stock. It requires that you bring your poaching liquid to a boil, and then add
your meat, seafood, or vegies. For low-fat flavorful results, once boiling, and after adding your
seafood, veggies, or meat, reduce the heat, and then simmer until done. You can save the poaching
liquid and use it as the base for a soup.
Grilling and Broiling: Reserve this cooking method for vegetables and fish that do not require a lot
of cooking time. Grilling and boiling meats involves using excessive temperatures that cause the
proteins and fats to turn into HAs that raise certain risks of cancer.
In addition to preparing your food right to derive their benefits, you should also be aware of some
foods that are considered healthy but can actually cause inflammation. Let us look at this in depth in
the following chapter.

Chapter 7: Anti-Inflammatory Recipes

Smoothies And Drinks
Ginger Berry Anti-Inflammatory Smoothie
Yields: 1 serving

Ingredients
cup filtered water
1 cup mixed frozen berries of your choice
1 cup celery
2 cups of leafy greens
2 inch piece of ginger, peeled
Instructions
1. Place the ingredients in a blender and blend for 1 minute.
2. Serve immediately or store in an airtight container for up to 1 day.

Arugula Berry Smoothie

Yields: 1 serving

Ingredients
1-tablespoon honey
A dash of high quality sea salt
1-tablespoon coconut oil
1-tablespoon chia seeds
cup frozen blueberries
-cup baby spinach
-cup arugula
1-cup almond milk
The Add-Ons
1-tablespoon maca
1 serving of your preferred green super foods
1 dash cinnamon
1/3 cup coconut shreds
Instructions
1. Place all the ingredients in a high-speed blender, but leave out the coconut oil.
2. Blend until nice and smooth.

3. Drizzle the coconut oil on the smoothie then blend for another 5 minutes to avoid
clumping.

Carrot Turmeric Smoothie

Yields: 2 servings

Ingredients
1 cup unsweetened almond milk
1 tablespoon lemon juice
cup carrot juice
cup teaspoon ground turmeric
teaspoon fresh ginger
1 cup frozen fresh pineapple
1 large ripe banana, peeled, sliced, and frozen
1 cups filtered water
2 cups carrots
Instructions
1. To make the carrot juice, add carrots and filtered water to a high-speed blender and
blend on high until completely pureed and smooth.
2. Use a clean thin dishtowel to sieve the juice over a mixing bowl.
3. Transfer the carrot juice to a mason jar.
4. Add the remaining smoothie ingredients to a blender and blend until smooth and
creamy.
5. Taste and adjust flavors if you need to, adding pineapple and banana for sweetness,
turmeric for warmth, ginger for bite, and lemon for acidity.

Breakfast Recipes
Clean Eating Oatmeal
Yields: 4 servings

Ingredients
Maple syrup to taste
teaspoon ground cardamom
1/8 teaspoon ground nutmeg
teaspoon ground allspice
teaspoon ground ginger
1 teaspoon ground coriander
1 tablespoons ground cinnamon
1 cup steel cut oats
4 cups water
Instructions
1. Cook the oats in accordance with the package directions making sure to include the
spices when you add the oats to the water.
2. Add maple syrup to taste.

Buckwheat and Ginger Granola

Yields: 1 serving

Ingredients
A piece of ginger (20g)
4 tablespoons of raw cacao powder
6 tablespoons of coconut oil
1 cup apple puree
1 cups pitted dates
1 cup pumpkin seeds
1 cup sunflower seeds
1 cup buckwheat
2 cups of oats
Instructions
1. Pre-heat your oven to 180c.
2. Place the buckwheat, oats, and seeds in a large mixing bowl and stir well.
3. In a saucepan, add the dates, apple puree, and coconut oil and allow the mixture to
simmer for 5 minutes, or until the dates are soft and nice.
4. As the dates cook, peel the ginger and grate it onto a plate. Once it is grated, mix the
ginger into the date pan.
5. Once the dates are soft, place the contents of your pan in a blender together with the
raw cacao powder and blend until the mixture is smooth. Pour the mixture over the
buckwheat, seed mix, and oat, and stir well until you coat everything.
6. Use coconut oil to grease one large baking tray. Spread the granola on the tray, place

them in the oven, and bake for about 45 minutes, stirring everything well after every
15 minutes to keep the granola from burning.
7. Once crispy, take the granola out of the oven and allow it to cool. For storage, put in an
airtight container.

Chia Lemon Quinoa

Yields: 6 servings

Ingredients
1 cups almond milk
1 cup quinoa
teaspoon sea salt
1 tablespoon chia seeds
3 tablespoons slivered almonds
4 tablespoons pure maple syrup
Pinch of fresh lemon zest
Instructions
1. Cook the quinoa according to the directions on the package.
2. Remove from the heat then put aside for around five minutes then fluff using a fork
and add, maple syrup, almond milk, chia seeds, almonds, lemon zest and sea salt then
combine well and serve warm.

Snacks
Spicy Green Bean Fries
Yields: 2 servings

Ingredients
A dash of chili powder
3 cups of cold water
3 cups of hot water
2 cups green beans
Sea salt and pepper to taste
Instructions
1. Wash and trim the green beans.
2. Boil water in a small saucepan, and add a pinch of salt. Add the beans and blanch for
about 2 minutes.
3. Using tongs, remove all the beans and place them in cold water to stop the cooking
process.
4. Dry the beans, and season with chili, pepper, and salt.

Chocolate Cupcakes With Sweet Potato Frosting

Yields: 12 servings

Ingredients
Cupcake
cup baking soda
1 teaspoon baking powder
cup walnuts
cup mineral water
cup cacao powder
cup 100% pure maple syrup
cup unsweetened dried coconut
1 apple, cored and cut into 1/8ths
cup buckwheat groats
cup millet
Frosting
1/8 cinnamon
tablespoon of 100% pure maple syrup
cup walnuts
3 dates, pitted and simmered in water for 5 minutes.
cup cooked sweet potato
Instructions
1. Soak the millet and buckwheat for a day.

2. Preheat your oven to 350F.

3. Drain and rinse the grains. Place them in a blender along with walnuts, mineral water,
cacao powder, maple syrup, coconut, and the apple. Blend until smooth.
4. Pour the batter into a mixing bowl and add baking soda and powder. Whisk until
everything mixes.
5. Line your muffin tin with liners and fill each one with batter.
6. Bake the cupcakes for 35 minutes.
7. While the baking occurs, place the cooked sweet potato, cinnamon, maple syrup, dates
and walnut in a blender and blend until creamy and smooth.
8. After baking and cooling, spread a generous amount of frosting on each cupcake and
serve.

Coconut Cake Protein Balls

Yields: 18 servings

Ingredients
1/3 cup unsweetened shredded coconut
cup pecans
cup walnuts
4 tablespoons unsweetened applesauce
1/8 teaspoon ground ginger
teaspoon nutmeg
teaspoon cinnamon
1 scoop protein powder
1 carrot, shredded
6 pitted dates
cup rolled oats
2 cups cashews
Instructions
1. Mix the cashews, the spices, protein powder, applesauce, dates, and oats in a blender
and blend until you get a chunky dough.
2. Add the shredded carrots, walnuts, and the pecans to the blender and mix until
uniformly mixed.
3. Add the shredded coconut to a separate bowl.
4. Take a spoonful of dough and roll it into individual bite-sized balls. Roll then in the
shredded coconut and place on a baking dish or plate.
5. Place the balls in the refrigerator for about 45 minute before you serve.

Soup And Stews

The Anti-Inflammatory Soup
Yields: 1 serving

Ingredients
1 cup yogurt of choice
3 cloves of garlic, minced and left to sit for 15 minutes
1 up coconut milk
1 cup of vegetable broth
1 cup lentils
teaspoon cayenne
teaspoon cinnamon
1 teaspoon curry powder
1 teaspoon ginger
1 teaspoon turmeric
1 teaspoon coconut oil
1 onion peeled and minced
Instructions
1. Cook the onions in coconut oil in a medium sized pot over medium heat until translucent.
2. Add the spices and cook for 3 more minutes before adding the coconut milk, vegetable broth,
and the lentils.
3. Bring the contents in the pot to a boil, reduce the heat to low, and allow the contents to
simmer uncovered for 45 minutes.
4. Turn the heat off, immediately add the garlic, and stir to cook the garlic enough to preserve
its health benefits while mitigating the intensity of the flavor.

5. Add dollop of yogurt on top and enjoy.

Healing Vegetable Soup

Makes 8 servings

Ingredients
1 cup cooked brown rice
bunch parsley, chopped
2 cups kale, finely chopped
8 cups vegetable or chicken stock
1 strip Kombu
1 teaspoon dried oregano
cup French green lentils
2 cups cabbage, shredded
1 red bell pepper, diced
3 garlic cloves, minced
1 red onion, finely chopped
1 celery stalk, diced
1 carrot, diced
2 tablespoons olive oil
Basil and pesto for serving
Instructions
1. In a large stockpot, heat the oil, add carrot, garlic, onions and the red bell pepper.
Saut until the vegetables are soft. Add cabbage and cook for 5 minutes.
2. Add Kombu, oregano, lentils and stock. Bring the contents to a boil then reduce the
heat to low and simmer for 45 minutes.
3. Stir in the kale, parsley, and cooked brown rice. Cook for an additional 10 minutes and
stir a teaspoon of pesto into each bowl before serving.

Anti-Inflammatory Carrot Soup

Makes: 4 servings

Ingredients
2 (5cm lengths) lemon grass stalks
2 cups water
2 cups chicken or vegetable stock
600g carrots washed and roughly chopped.
1 long red chilli, diced
1 cm fresh turmeric, peeled and sliced
2cm galangal, peeled and sliced
2cm ginger, peeled and sliced
2 cloves garlic, minced
1 medium brown onion, chopped
1 tablespoon ghee or coconut oil
Hot chili sauce and Greek yoghurt to serve
Instructions
1. Over medium-high heat, heat the coconut oil or ghee in a saucepan. Add onions and
saut for about 5 minutes. Add turmeric, chili, galangal, ginger, turmeric, and garlic and
cook for another 5 minutes.
2. Add stock, carrots, and the lemongrass stalks into the soup. Bring the mixture to a boil
and then lower the heat to low and allow to simmer for 20 minutes
3. Remove the lemongrass stalks and discard them. Blend the soup in batches in a highpowered blender until smooth. Serve with yogurt and a drizzle of hot chili sauce.

Salad Recipes
Carrot Cucumber Salad
Yields: 4 servings

Ingredients
2 tablespoons extra virgin olive oil
4 tablespoons freshly squeezed lemon juice
cup fresh mint, chopped
1 cucumber, thinly sliced
1 fennel bulb, thinly sliced
6 organic carrots, thinly sliced
1 cup fresh parsley
Sea salt and freshly ground black pepper
Instructions
1. In a large bowl, combine the cucumber, fennel, carrots, parsley and mint.
2. In a container with a crucible lid, mix the lemon juice and olive oil. Tighten the lid and
shake.
3. Pour the dressing over the salad and gently toss.

Beet and Carrot Salad

Yields: 1 servings

Ingredients
1/8 teaspoon sea salt
tablespoon fresh ginger, minced
1 tablespoon extra-virgin olive oil
2 tablespoons apple juice
cup organic carrots, grated
cup raw beets peeled and grated
Instructions
1. In a small bowl, combine the grated carrots and beets.
2. In a separate bowl, mix the apple juice, ginger, olive oil, and salt, and drizzle this over
the salad mixture.
3. Toss gently and enjoy.

Ginger Cucumber Salad

Yields: 4 servings

Ingredients
1/3 cup pickled ginger
Drained and chopped mint leaves
Salt to taste
1-tablespoon canola oil
1-teaspoon agave nectar
2 tablespoons rice wine vinegar
2 diced cucumbers
Instructions
1. In a medium bowl, mix the ginger and diced cucumber.
2. Whisk together the agave nectar, vinegar, canola oil, and mint leaves. Pour over the
ginger and cucumber. Toss and season with salt. Let it marinate refrigerated for about
3 hours.
3. Divide onto plates and garnish before serving.

Seafood Dishes
Smoked Salmon Potato Tartine
Yields: 2 servings

Ingredients
Potato tartine
Pepper and salt to taste
2 tablespoons clarified butter
1 large russet potato, peeled and grated lengthwise.
Toppings
Finely minced chives, for garnish
hardboiled egg, finely chopped
2 tablespoons finely chopped red onion
2 tablespoons drained carpers
Thinly sliced smoked salmon
Zest of half a lemon
garlic clove, finely minced
1 tablespoons finely minced chives
4 ounces at-room-temperature soft goat cheese
Instructions
1. In a small bowl, combine the lemon zest, goat cheese, and garlic, season with salt and
pepper to taste. Gently stir in the fresh chives and set aside. Season the chopped onions
and hard-boiled eggs with salt.
2. Squeeze the potatoes over the sink to remove any excess liquid. Season generously

with salt, pepper, and toss.

3. Over medium heat, heat clarified butter in a non-stick skillet. Add the grated potato
once the oil heats up. Using a spatula, roughly shape into a large circle.
4. Carefully flip to the other side and cook for another 10 minutes until the bottom turns
golden brown.
5. Remove and place on a cooling rack and allow to cool until lukewarm or room
temperature.
6. Once it has cooled, spread the goat cheese mixture on top of the potato cake.
7. Layer the smoked salmon directly over this and sprinkle with the red onion, hard-boiled
egg, and carpers. Garnish with freshly chopped chives.
8. Garnish with the freshly chopped chives then cut into wedges and serve immediately.

Herb Salmon and Zucchini

Yields: 4 servings

Ingredients
2 tablespoons parsley leaves, freshly chopped.
4 (5 ounces) salmon fillets
Kosher salt and freshly ground pepper, to taste.
teaspoon dried rosemary
teaspoon dried oregano
teaspoon dried dill
2 cloves garlic, minced
1 tablespoon Dijon mustard
2 tablespoons freshly squeezed lemon juice
2 tablespoons brown sugar, packed.
2 tablespoons olive oil
4 zucchini, chopped
Instructions
1. Preheat your oven to 400F and lightly oil a baking sheet.
2. In a small bowl, whisk together the rosemary, thyme, oregano, dill, garlic, Dijon, lemon
juice, brown sugar, and season with salt and pepper to taste, and then set aside.
3. Place zucchini in a single layer on the baking sheet. Drizzle with olive oil and season
with salt and pepper to taste. Add a single layer of salmon and brush each fillet with a
mixture of herbs.
4. Cook in the oven until the fish easily flakes with a fork.
5. Garnish with parsley and serve immediately with parsley.

Baked Tilapia with Rosemary Toppings

Yields: 4 serving

Ingredients
4 (4oz.) tilapia fillets
1 egg white
1 teaspoons olive oil
1 pinch cayenne pepper
1/8 teaspoon salt
teaspoon brown sugar, packed
2 teaspoons chopped fresh rosemary
1/3 cup panko breadcrumbs
1/3 cup chopped raw pecans
Instructions
1. Preheat your oven to 350F.
2. In a small baking dish, stir together the breadcrumbs, pecans, salt, cayenne, and brown
sugar. Add the olive oil, and toss to coat the pecan mixture.
3. Bake for about 8 minutes or until the pecan mixture turns light golden brown.
4. Increase your oven heat to 400F and coat a large glass-baking dish with cooking spray.
5. In a shallow dish, whisk the egg whites. Dip the fish in the egg whites, and then the
pecan mixture. Work with one tilapia at a time, and make sure to coat each side. Place
the fillets in the prepared baking dish.
6. Press the remaining pecan onto the top of the tilapia fillets.

7. Bake until the tilapia cooks through. Serve.

Meat And Poultry Dishes

Chicken Casserole
Yields: 4 servings

Ingredients
2 tablespoons freshly squeezed lemon
2 tablespoons wheat free tamari
2 tablespoons apple cider vinegar
2 large mushrooms, sliced
2 cups green vegetables, chopped
8 skinless chicken thighs
cup almond meal to coat
1 tablespoon turmeric
1 heaped teaspoon cumin
1 brown onion, chopped
3 garlic cloves, sliced
3 tablespoons extra virgin olive oil
Sea salt and pepper to taste
Instructions
1. Preheat the oven to 170 degrees Celsius.
2. In a casserole dish, heat 1 tablespoon of olive oil and add garlic and onion. Cook over

medium heat until browned and set aside.

3. In the meanwhile, place spices in a small tray and stir with a spoon, then add the almond
meal. Coat the chicken thighs with the almond and spice mixture.
4. In a frying pan, over medium heat, heat the remaining olive oil, and seal off the chicken
thighs, then remove and place in the casserole dish with garlic, onions, and mushroom.
5. Add the vegetable, ACV, mushrooms, tamari, lemon, chicken stock and stir gently.
Bring to a boil and reduce the heat to low and simmer for 5 minutes. Add thyme and
season to taste then place in oven until tender.
6. Remove from oven and serve with quinoa.

Stir-Fried Beef
Yields: 4 servings

Ingredients
100g snow peas, sliced diagonally
125g green beans, roughly chopped
120g broccoli, cut into florets
1 tablespoon apple cider vinegar
2 tablespoons tahini
2 tablespoons wheat-free tamari
2 tablespoons freshly grated ginger
2 tablespoons freshly squeezed lemon juice.
1 teaspoon turmeric
500g beef, cut into very thin strips
red capsicum, seeded, membrane removed and sliced
2 cloves garlic, peeled and minced
1 brown onion, sliced
2 tablespoons coconut oil
Brown rice to serve
Sea salt and freshly ground black pepper to taste
Instructions
1. Melt the coconut oil in a large frying pan, over medium high heat. Add the garlic,
onions, capsicum, and saut for 5 minutes.

2. Add the beef and cook for a few minutes, stirring occasionally.
3. Add the turmeric, ginger, lemon juice, tahini, and apple cider vinegar. Cook stirring for
a minute.
4. Add the broccoli, beans and snow peas to the pan.
5. Cook over medium heat for 12 minutes
6. Season with salt and pepper and serve with brown rice.

Butter Chicken
Yields: 4 servings

Ingredients
1 teaspoon shredded coconut
1 ripe banana, sliced.
1 Lebanese cucumber, diced and chilled
370 g steamed brown rice
400ml additive-free coconut milk
1 tablespoon sugar and additive-free tomato paste
400g tinned diced tomatoes
1 teaspoon ground chili
1 teaspoon ground cumin
1 teaspoon sweet paprika
10 cardamom pods
1 cinnamon stick
1 teaspoon garam masala
70 g unsalted butter
1 kg free-range chicken breasts, thickly sliced
1 tablespoon sesame oil
1 dollop of mango chutney

Instructions
1. On a heavy based saucepan, and over high heat, add the sesame oil.
2. Cook the chicken in 2 batches, turning regularly until browned. Remove the chicken
from the pan and set aside then continue to cook the remaining chicken.
3. Reduce the heat and add butter.
4. Return the chicken to the pan, along with the tomato and tomato paste.
5. Stir and simmer for 5 minutes.
6. In a small bowl, mix the banana and coconut.
7. Serve this curry with brown rice, saffron and turmeric, cucumber salad, and banana
with coconut flakes.

Dessert Recipes
Millet Pancakes with Prune Compote
Yields 4: servings

Ingredients
2 tablespoons apple juice
2 tablespoons brown sugar
2 cups water
16 0z. organic dried plums pitted and softened.
Vegetables cooking spray
2 tablespoons millet
1 egg, lightly beaten
1/3 cup plain non-fat yogurt
1 tablespoon sugar
cup carbonated water
1 teaspoon salt
2 cups skim milk
1 cup millet
Instructions
1. Place millet, milk, and salt in a medium saucepan and bring to boil, then simmer covered
for 20 minutes.
2. Stir in the sugar, carbonated water, egg, yogurt, and millet flour.
3. Over medium heat, preheat a large non-stick skillet and spray with vegetable cooking
spray.
4. Ladle batter into the skillet and spread with a spoon to form 3-inch pancakes. Fry until

golden brown. Flip over and continue cooking for 4 minutes.

5. Place prunes, sugar, and water and apple juice in a saucepan and bring to a boil.
Reduce the heat and simmer for 12 minutes or until the prunes are tender.
6. Let the prune completely cool for a few minutes then serve on pancakes

Anti-oxidant muffins
Yields: 6 servings

Ingredients
1 large egg
cup almond milk
1 cup blueberries
teaspoon salt
1/3 cup pecans, chopped
teaspoon baking powder
1/3 cup brown sugar
1 cup whole-wheat flour
Instructions
1. Preheat your oven to 350 degrees Celsius.
2. Combine sugar, flour, pecans, powder, and salt. In a separate bowl, lightly beat the egg
and almond milk. Then proceed to combine the dry and wet ingredients.
3. Pour the batter into your paper muffin cups then proceed to bake for 40 minutes and
transfer the muffins to a cooling rack.
4. Serve warm.

Nettle Crepes with Raspberries

Yields: 2 servings

Ingredients
Fresh raspberries
Vegetable cooking spray
1 teaspoon salt
-teaspoon white pepper
7 oz. young nettle shots, blanched and chopped
1-cup all-purpose flour
2 cups organic milk
2 organic eggs
Instructions
1. In a medium bowl, beat the eggs; add nettle, milk, pepper, and salt. Whisk until well
combined.
2. Preheat a large nonstick skillet over medium heat, and then spray with vegetable
cooking spray.
3. Pour out 3 tablespoons of batter onto the skillet, rotating the skillet very quickly until
the bottom evenly coats. Cook the crepe for 2 minutes or until light brown. Flip and
cook for another 30 seconds then remove from the skillet.
4. Repeat step 3 until all the batter is finished.
5. Serve crepe with mashed raspberries.

Sauces, Condiments And Dressings

Anti-Inflammatory Turmeric Dressing
Yields: 1 serving

Ingredients
cup extra virgin olive oil
3 tablespoons of vinegar
2 teaspoons of honey
1 teaspoon of dried dill weed
teaspoon garlic powder
teaspoon ground black pepper
teaspoon fine sea salt
1 teaspoon of ground turmeric
Instructions
1. Place all the ingredients in a shaker bottle with a tight fitting lid and shake well.
2. Pour and toss over your favorite salad greens.

Anti-Inflammatory Salad Dressing

Yields: 4 servings

Ingredients
1/8 teaspoon black pepper
1/8 teaspoon salt
1/8 teaspoon mustard powder
teaspoon curry powder
teaspoon fresh minced ginger
teaspoon ground turmeric
1 tablespoon raw honey
1 tablespoon ACV
2/3 cup unsweetened cashew milk, dairy free
1 tablespoon chia seeds
cup raw cashews
Instructions
1. Place the chia seeds and cashews in a spice grinder and grind into powder.
2. Place the cashew-chia mixture in your blender with about of the cashew milk. Blend
until smooth.
3. Add the remaining cashew milk, honey, vinegar, agave, turmeric, ginger, salt, mustard,
and pepper. Puree for 60 seconds
4. Chill for 30 minutes for maximum thickening and melding of the flavor. After the 30
minutes, briefly blend before pouring atop your salad.

Creamy Turmeric Sauce

Yields: 2 servings

Ingredients
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon turmeric
2 teaspoons salt
3 cans 13.5 oz. coconut milk
Instructions
1. Pour coconut milk into a saucepan.
2. Add all the spices, mix well and bring to boil.
3. Let it simmer for 30 minutes to thicken the sauce. The longer it simmers, the thicker it
will become and the stronger the sauce.

Sample Anti-Aging Meal Plan

Breakfast
1 cup freshly squeezed orange juice
1 slice whole wheat or multi-grain bread
2 egg whites
6 oz. tea with fat free milk
Lunch
1 whole English muffin
1 apple
1 tablespoon wheat germ
cup fat free yogurt
Snacks
3 dried figs
3 Brazil nuts
1-cup fat free plain yogurt
Dinner
1 cup steamed spinach
A small baked potato
3 oz. roasted skinless, boneless chicken breast.

Anti-Inflammation Foods Shopping List

Conclusion
Sometimes, we tax our bodies by eating foods our bodies are not evolved enough to process. When
we do, our bodies have no option but to respond with an inflammatory response. However, by simply
avoiding inflammation causing foods, and using the anti-inflammatory foods we have outlined here,
you can reduce chronic inflammation, have healthy glowing skin, eliminate all joint pain, and avoid
many other health complications that birth from inflammation.

Thank you again for downloading this book!

I hope this book was able to help you to know what diet to embrace if you want to fight inflammation.
The next step is to implement what youve learnt.

Finally, if you enjoyed this book, would you be kind enough to leave a review for this book on
Amazon?
Click here to leave a review for this book on Amazon!
Thank you and good luck!