Some food can help you fight inflammation and some food can make inflammation worse. Inflammation can lead to chronic illness and chronic illness creates more inflammation.
If you are dealing with any chronic illness or pain, you’ll want to eat anti-inflammatory food as much as possible.
Breakfast – Smoothie.
1 cup unsweetened almond (vitamin E, antioxidants)
1 cup frozen berries (anti-inflammatory, antioxidants)
1/2 a frozen banana (potassium)
2 teaspoons almond butter (healthy fat, anti-inflammatory, calcium)
1 cup spinach (calcium, anti-inflammatory)
1 teaspoon flax seeds (healthy fats, anti-inflammatory)
Lunch – Fiery Tex Mex Quinoa Salad
Salad (Toss together)
1 cup cooked quinoa (anti-inflammatory)
1/2 cup black beans (anti-inflammatory)
1 seeded and chopped jalapeño (vitamin A, C, and potassium)
1/4 cup chopped red onion (anti-inflammatory)
1/2 cup cherry tomatoes (anti-inflammatory)
1/3 cup fresh cilantro (antioxidant)
1/2 avocado (healthy fats)
Dressing (whisk all)
3 tablespoons fresh lime juice (vitamin C, anti-inflammatory)
1 tablespoons flaxseed oil (healthy fats, anti-inflammatory)
1/4 teaspoon chili powder (may aid in digestion)
1 teaspoon of hot sauce (optional)
Salt and Pepper to taste
Snack – Chia Pudding (make the night before)
2 tablespoons chia seeds (healthy fat, anti-inflammatory)
1/2 cup almond milk (anti-inflammatory)
1/2 teaspoon of maple syrup
1/4 teaspoon vanilla extract
Sprinkle of cinnamon
Handful of berries (anti-inflammatory)
A few chopped walnuts (healthy fat, anti-inflammatory)
Mix everything in mason jar or covered bowl. Let sit overnight to thicken. Also great for breakfast.
Dinner – Kale Salad with Roasted Cauliflower
3 to 4 cups of roasted cauliflower florets (anti-inflammatory)
1 to 2 bunches of dinosaur kale (calcium, anti-inflammatory)
1/2 cup of olive oil (health fats)
1/4 cup Balsamic vinegar
A squeeze of lemon (anti-inflammatory)
1/4 cup chopped, toasted almonds (healthy fat, anti-inflammatory)
Salt and pepper to taste
Roast cauliflower in oven at 350 degrees for about 20 to 30 minutes. Rip or chop kale into smaller pieces, drizzle with olive oil and salt, and massage until it softens. Whisk together olive oil with balsamic, and lemon. Salt and pepper to taste. Toss roasted cauliflower with kale and garnish with toasted walnuts.
Before Bed – Tea
Fennel, ginger, or peppermint tea (aids in digestion)
Turmeric tea (ani-inflammatory)
Vanilla tea (for something sweet)
*The quinoa salad, chia pudding, and kale salad yield more than one serving*
Enjoy!!
Don’t forget to book your 15 minute discovery call to learn about how Health Coaching can help you reclaim your health and wellness.
