Anti-inflammatory Recipies

Breakfast:

Buckwheat Cereal
Makes 2 Servings


2             cups water
1             cup buckwheat groats
1             apple, cored and chopped
¼            cup sunflower seeds
1             teaspoon cinnamon
¼            cup yogurt


Bring 2 cups of water to a boil.  Add the buckwheat.  Return to a boil.  Stir once.

Add the apple, seeds, and cinnamon.

Turn the heat to low and cook, uncovered, for 20 minutes or until grain is cooked.  Serve hot topped with yogurt.


 

Lunch:

Hummus
Makes about 2 ½ cups


1 ½         cups cooked or canned chickpeas plus ½ cup bean liquid (use water if you don’t have any bean
               liquid)
3             cloves garlic, peeled
¼            cup sesame tahini (ground sesame seeds, available at health food stores and in the natural food
               section of supermarkets)
2             tablespoons extra-virgin olive oil
Juice of 1 lemon
1             teaspoon sea salt
Lettuce leaves
Cayenne pepper or paprika


Place the chickpeas and garlic in a blender or food processor.  Puree until the beans begin to break down.

Add a quarter to half of the reserved liquid or water (depending on the desired consistency), the tahini, olive oil, lemon juice, and salt.

Continue to puree until all the ingredients are well blended and the mixture has a smooth consistency.  Chill for at least 2 hours.

Serve on a bed of lettuce.  Garnish with a sprinkle of cayenne pepper or paprika.

 

Chicken, Turkey, or Tofu Salad Wrap
Serves 2


For the Wrap

1 ½         cups cubed cooked chicken or turkey breast or firm tofu
½            stalk celery, chopped
1             small apple, cored and chopped
4             walnuts, chopped
1             tablespoon fresh lemon juice
½            cup alfalfa or broccoli sprouts
2             large, washed cabbage leaves


Mix all the ingredients (except the cabbage leaves) together in a small bowl.  Divide the mixture into two portions and spread each leaf with half.  Roll up the cabbage leaf and tuck in the ends as if making an egg roll.

For the dressing

1             cup yogurt
1             tablespoon lemon juice
1             teaspoon chopped fresh parsley
1             teaspoon chopped fresh or dried dill


Mix the yogurt, lemon juice, and herbs into a dressing and serve on the side.


 

Ginger Chicken or Tofu Salad
Serves 2


2             cups chopped cooked chicken breast or firm tofu
¼            cup chopped red onion
½            stalk celery
1             teaspoon sunflower seeds
¼            teaspoon finely minced fresh ginger
1 ½         tablespoons extra-virgin olive oil
2             tablespoons fresh lemon juice
Romaine lettuce


Toss all the ingredients together until fully coated with olive oil and lemon juice.  Serve on a bed of romaine lettuce.

 

Turkey Burgers
Makes 4 burgers


1 ½         pound ground organic free-range turkey
¼            cup minced onion
¾            cup coarsely ground oatmeal (put in a blender and pulse until the oatmeal is the sinsistency of
               bread crumbs)
1             egg
¼            cup minced celery
¼            cup milk, soy milk, or stock
1             teaspoon sea salt
1             garlic clove, minced
3             tablespoons chopped fresh parsley


Mix all the ingredients well.  Form into 1-inch-thick patties and place in a lightly oiled skillet.  Cook the burgers over medium heat for about 5 minutes, or until browned and crispy.  Flip the burgers carefully and cook for 5 minutes longer, or until golden brown and a thermometer inserted in the center registers 165° and the meat is no longer pink.  Serve the burgers hot.

If you’re making a loaf, preheat the oven to 350°F. Form the mixture into a loaf and pack into a lightly oiled 8 x 4-inch baking pan.  Bake for approximately 45 minutes, or until the loaf begins to pull away from the pan.

 

Jumbo Shrimp, Crab, or Lobster Cocktail

Arrange 4 to 6 large shrimp or 4 to 6 ounces of lump crabmeat or lobster meat chunks in a small bowl.  Garnish with lemon wedges.  Serve with cocktail sauce.

For the cocktail sauce:

¾            cup ketchup (use Westbrae unsweetened ketchup, available at natural food stores or in the
               natural food section of the supermarket)
1 – 1 ½  tablespoons fresh lemon juice
3             tablespoons drained bottled horseradish, or to taste
¼            teaspoon Tabasco


Blend all the ingredients together with a fork.  Serve chilled.

 

Greek Salad Topped with Grilled Chicken, Salmon Shrimp, or Tofu
Makes 2 generous servings


2             tablespoons extra-virgin olive oil
2             teaspoons fresh lemon juice
1             clove garlic, minced
1             cup baby spinach leaves or romaine lettuce torn into bite-sized pieces
1             small green bell pepper, chopped
½            cucumber, chopped
½            red onion, sliced
1             cup cherry tomatoes, halved
1/3         cup Greek or kalamata olives
2             teaspoons chopped fresh Italian parsley
1             (6 ounce) piece feta, quartered
½            cup chickpeas
Freshly ground black pepper, to taste
8-12       ounces grilled chicken, salmon, shrimp, or tofu


Whisk the olive oil, lemon juice, and garlic together in a small bowl.

Set aside.

Combine the rest of the ingredients in a large wooden salad bowl.  Add the dressing and gently toss until all ingredients are coated.

 

Dinner

Savory Halibut with Braised Red Peppers and Leeks
Makes 4 generous servings
Adapted from “The Whole Food Bible.”


1 ½         pounds halibut
2             red bell peppers, cored, seeded, and cut into thin strips
3             medium leeks, white part only, sliced thin and washed well


For the Marinade

3             tablespoons extra-virgin olive oil
2             tablespoons low-sodium tamari (soy sauce available at health food stores)
2             tablespoons fresh lemon juice
2             tablespoons dry white wine
2             cloves garlic, minced
2             quarter-sized pieces fresh gingerroot, peeled and minced


Wash the halibut and pat dry.  Combine the marinade ingredients and place the fish and marinade in a glass or ceramic dish.  Marinate for 1 hour in the refrigerator, turning several times.

Light the grill (if you’re using charcoal or wood as opposed to gas) 45 minutes prior to cooking, or preheat the broiler 15 minutes before cooking.

Remove the fish from the marinade and set aside.  Put the marinade into a large skillet and heat.  Add the red pepper and leeks and sauté over medium heat for 15 minutes, or until tender.  Do not brown.

After the vegetables have sautéed for 5 minutes, place the halibut over white coals, or under the broiler 4 to 6 inches from the heat.  Cook for 4 to 5 minutes on each side or until the flesh is opaque throughout and flakes easily.

Place the fish on serving plates and top with the braised red peppers and leeks.

 

Salmon Teriyaki
Makes 4 Servings
Adapted from “The Whole Food Bible.”


For the teriyaki sauce

¼            cup reduced-sodium tamari
¼            cup dry sherry
1             tablespoon sesame oil
1             tablespoon freshly grated gingerroot
2             garlic cloves, put through a garlic press


For the fish

2             pounds wild Alaskan salmon steaks or fillets
Lemon wedges


Combine the ingredients for the sauce.

Place the fish in a glass or ceramic dish, pour the marinade over, and marinate in the refrigerator for 2 hours. 

Light a fire in the grill or preheat the broiler.  Remove the fish from the marinade and transfer to a plate.  Grill the fish over white coals (or under the broiler), basting with the marinade, for 3 to 4 minutes.  Do not overcook.

Any leftover marinade can be reheated and served with fish.

Garnish with lemon wedges.

 

Hazelnut-Encrusted Wild Salmon Fillets on a Bed of Wilted Greens
Makes 4 Servings.
Adapted from “The Whole Food Bible.”


½            cup almonds
¼            cup chopped fresh parsley
1             tablespoon grated organic lemon zest (use organic lemons to avoid nonorganic lemon rind,
               which is treated with fungicide)
Dash of sea salt and fresh pepper
4             skinless salmon fillets, 6 ounces each
2             tablespoons olive oil
4             cups mixed organic baby greens (arugula, mesclun, spinach, etc.)
Lemon wedges


Grind the almonds in a coffee grinder or food processor – do not over grind and turn into a paste.  Mix the almonds, parsley, lemon zest, salt, and pepper on a plate.

Dry the salmon; dredge the fillets on both sides in the almond mixture.

Heat the oil in a large skillet over medium heat.  Add the salmon and cook for about 5 minutes on each side, making sure that the salmon is cooked through.

Arrange 1 cup of greens per plate.  Transfer the hot salmon fillets to the plates.  Garnish with lemon wedges and serve immediately.

 

Chicken Almond Ding
Makes 4 Generous Servings
Adapted from “The Whole Food Bible.”


For the marinade

3             tablespoons low-sodium tamari
3             tablespoons dry sherry
3             cloves garlic, minced
2             tablespoons minced fresh ginger
1             tablespoon extra-virgin olive oil
2             pounds chicken breasts, skinned, boned, and cut into ½-inch strips


In a medium glass or ceramic bowl, combine all the ingredients for the marinade.  Add the chicken and let sit at room temperature for at least 15 minutes and up to an hour.

For the stir-fry

3             tablespoons extra-virgin olive oil
3             cups broccoli florets
¼            pound mushrooms, cleaned and cut into ¼-inch slices
3             celery stalks, cut into ¼-inchdiagonal slices
1/8         pound pea pods, trimmed
3             scallions, thinly sliced (use both the bulb and the green leaves)
1             cup lightly toasted almonds*
1             teaspoon Asian (toasted) sesame oil (available in natural food stores)


Heat a wok or large skillet.  Add 1 tablespoon of the olive oil.  Stir-fry the broccoli over medium heat until it turns a bright color, 3 to 4 minutes.  Remove from the pan and set aside.

Reheat the wok.  Add 1 tablespoon of the olive oil.  Stir-fry the mushrooms, celery, and pea pods for 2 to 3 minutes.  Remove from the wok and set aside.

Reheat the wok.  Add the remaining tablespoon of olive oil.  Remove the chicken from the marinade with a slotted spoon, add to the wok, and stir-fry until the chicken is opaque throughout, about 5 minutes.  Add all the vegetables along with the scallions and almonds, and stir to mix well.  Remove from the heat.  Sprinkle with the toasted sesame oil.  Serve immediately over cooked whole oats or barley.

*To toast the almonds, place in a preheated 350°F oven for 8 to 10 minutes, or until lightly browned.

Grilled Indian Chicken
Makes 4 Servings
Adapted from “The Whole Food Bible.”


2             pounds skinless, boneless chicken breasts

For the marinade

1             cup plain yogurt
1             teaspoon turmeric
1             teaspoon paprika
¼            teaspoon cardamom
1             tablespoon freshly squeezed lemon juice
2             tablespoons freshly squeezed lime juice
2             tablespoons extra-virgin olive oil
1             tablespoon finely grated ginger
4             large cloves garlic, minced
½            teaspoon ground cumin
4             scallions, greens included, minced
¼            teaspoon sea salt
White or red pepper to taste
Lemon or lime wedges for garnish


Cut the skinless chicken breasts into 1-inch pieces.  Place in a medium bowl.

In another bowl, combine the yogurt, turmeric, paprika, cardamom, lemon and lime juices, olive oil, garlic, cumin, scallions, salt, and pepper.  Pour the marinade over the cubed chicken and mix well with your hands to coat the pieces evenly.  Marinate in the refrigerator for 2 hours.

Thread the chicken onto skewers and cook over a medium-hot fire for 5 to 7 minutes, turning frequently.  Baste the chicken with left-over marinade after turning.  Serve with the lemon or lime wedges.