The War On Inflammation

Definition of inflammation
A local response to cellular injury that is marked by capillary dilatation, leukocyte infiltration, redness, heat, and pain and that serves as a mechanism initiating the elimination of noxious agents and of damaged tissue.  2. the act of inflaming :the state of being inflamed


The Point is,it is injury to the body on a cellular level.When you know something is coming to harm you, you either get out the way of it or you arm yourself and prepare for it. But when it comes to our health many of us have become helpless not understanding that we have the power.If you are genetically propositioned for a dis-ease then you arm yourself against it. If you have a dis-ease then you ascertain the cause and treat the dis-ease not the symptoms alone. Some dis-ease we are told that we don't know what causes it, an example is M.S, Sarcoidosis, arthritis. What we do know is its an infestation on inflammation and low or over active immune system. Target the evidence without the drugs that cause so many side effects that it creates more illness. Our bodies are damaged on a cellular level because we are killing them, with the toxic air, toxic food ,and lifestyle. We can't control it all ,but what we can do will save our live's. 

In sharing these recipes they are from various websites and cook books that I have tried myself. Remember in cooking to always bake,steam or roast. Do not boil your vegetables, always steam them, never cook them in water. You are to try and preserve as much life in your food as possible. Never fry your food they become carcinogenic. The more you eat clean and whole, the more your taste buds will began to change for more whole foods. Please remember that just because you cheat or grow wreak that's no reason to stop. Count it as a growth process and keep  it moving. It's apart of your journey and your testimony for someone else.

Turkey & Quinoa Stuffed Peppers

Ingredients:

  • 3 large yellow peppers
  • 1.25lb extra lean ground turkey
  • 1 C diced mushrooms
  • 1/4 C diced sweet onion
  • 1 C chopped fresh spinach
  • 2 teaspoons minced garlic
  • 1 C (1 8oz can) tomato sauce
  • 1 C chicken broth
  • 1 C dry quinoa
  • *optional – cheese of choice. I used pepper jack on half and an Italian cheese blend on the ones for the kids.

Directions:

  1. In a small saucepan, start the quinoa and cook according to package directions (usually about 15 minutes).
  2. While the quinoa cooks, saute the vegetables in a pan with a little butter or olive oil.
  3. Then after about 5 minutes or so, add the ground turkey and garlic to the vegetables. Cook over medium heat. Once the turkey is mostly cooked though, add in the tomato sauce and about half of the chicken broth. Let simmer until the turkey is fully cooked and some of the excess liquid has cooked off.
  4. Preheat the oven to 400.
  5. While the turkey mixture simmers, prep your bell peppers. Wash the peppers, cut them in half, and  remove the stem & seeds. Spray a 9×13 baking pan with cooking spray and place the cut bell peppers in the pan (open side up).
  6. Once the quinoa is done cooking, dump it into the pan with the turkey & vegetables. Stir together. Then, stuff each bell pepper with the mixture. Make sure they are nice & full! If you’re opting for cheese, then top with just enough cheese to barely cover the mixture (if you put too much on, it will get super messy in the oven!). Pour the rest of the chicken broth into the base of the pan (so around the peppers, not over them).


INGREDIENTS:

  • 4 zucchini, chopped
  • 2 tablespoons olive oil
  • Kosher salt and freshly ground black pepper, to taste
FOR THE SALMON
  • 2 tablespoons Raw organic sugar, packed
  • 2 tablespoons freshly squeezed lemon juice
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, minced
  • 1/2 teaspoon dried dill
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon dried rosemary
  • Kosher salt and freshly ground black pepper, to taste 4 
  • (5-ounce) salmon fillets
  • 2 tablespoons chopped fresh parsley leaves 
DIRECTIONS:

  1. Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
  2. In a small bowl, whisk together brown sugar, lemon juice, Dijon, garlic, dill, oregano, thyme and rosemary; season with salt and pepper, to taste. Set aside.
  3. Place zucchini in a single layer onto the prepared baking sheet. Drizzle with olive oil and season with salt and pepper, to taste. Add salmon in a single layer and brush each salmon filet with herb mixture.
  4. Place into oven and cook until the fish flakes easily with a fork, about 16-18 minutes.*
  5. Serve immediately, garnished with parsley, if desired.

Makes one big container

– 2 cups of oats (220g)

– 1 cup of buckwheat (280g)

– 1 cup of sunflower seeds (200g)

– 1 cup of pumpkin seeds (200g)

– 1 and a ½ cups of pitted dates (300g)

– 1 cup of apple puree/sauce (about the size of a 360g jar)

– 6 tablespoons of coconut oil

– 4 tablesppons of raw cacao powder

– a piece of ginger (20g)

Start by pre-heating the oven to 180C

Then place the oats, buckwheat and seeds into a large mixing bowl and stir well

Next add the dates, coconut oil and apple puree into a sauce pan and allow them to simmer for five minutes, until the dates are nice and soft

While the dates cook peel the ginger and grate it onto a plate, once it’s grated mix it into the date pan.

When the dates are soft place them (including the melted coconut oil, grated ginger and apple puree) into a blender with the raw cacao powder and blend until the mix is totally smooth. Then pour the mix over the buckwheat, oat and seed mix and stir well so that everything is coated.

Grease one large or two medium baking trays with coconut oil before spreading the granola out over them

Place the baking trays in the oven and bake for about forty five minutes. After fifteen minutes remove the trays from the oven and stir everything well so that the top doesn’t burn, then keep doing this every five to ten minutes for the rest of the time it’s in the oven.

Once it’s nice and crispy, but not burnt, take the granola out of the oven and allow it to cool before placing it in an airtight container to store. In an airtight container it will stay delicious for about a months.

Ingredients:
4 Fuyu persimmons,(1 inch cubes (2 cups)
2 cup grapes, (halves or fourths if large)

 
(You can exchange some fruits such as apples, figs, or pomegranate arils could be used, but you need 5-6 cups of cut fruit)
3/4 cup pecans,half lengthwise to make slivers


Dressing Ingredients:
1 Tsp. cold pressed extra virgin olive oil (use a fruity oil for this)
1 Tsp. cold pressed peanut oil
1 Tsp. pomegranate-flavored vinegar (I used pomegranate-flavored red wine vinegar)
2 Tsp. agave nectar
(If you have pomegranate molasses I might use white balsamic vinegar and substitute pomegranate molasses for some or all of the agave nectar)
pinch of sea salt, to taste


Instructions:
Whisk together the dressing ingredients so flavors can blend while you cut the fruit.

Cut grapes, persimmons, and pears into same size pieces (about 1 inch size) and place in plastic bowl. Toss fruit with dressing. Just before serving, toss with pecan pieces.

INGREDIENTS

  1. 2 eggs
  2. 1 teaspoon vanilla, gluten-free
  3. 1/2 cup nut milk
  4. 1/2 cup water
  5. 1/4 teaspoon salt
  6. 1-2 tablespoons agave nectar
  7. 1 cup gluten-free all purpose flour
  8. 2 tablespoons coconut oil, melted
  9. 1 tablespoon coconut oil, for pan
INSTRUCTIONS
  1. Place 2 tablespoons of coconut oil into a small saucepan, and melt over low heat.
  2. In a medium mixing bowl, whisk together the eggs, vanilla, nut milk, water, salt and agave nectar until combined.
  3. Slowly add in the flour and whisk to combine.
  4. Remove oil from heat, and pour into batter in a steady stream while slowly whisking to combine.
  5. Mix until smooth.
  6. Heat a small amount of coconut oil in a large frying pan over medium high heat.
  7. Pour or scoop the batter onto the griddle, using approximately 1/3 cup for each crepe.
  8. As soon as you've poured the batter, tilt and swirl the pan in a circular motion so that the batter coats the surface evenly.
  9. Cook the crepe for about 2 minutes, until the bottom is light brown.
  10. Flip the crepe with a spatula and cook the other side.
  11. Repeat this process with remaining batter.

Ingredients

  • 2 tablespoons olive oil
  • 2 medium onions, chopped
  • 1 jar (12 oz) roasted red peppers, chopped, liquid reserved
  • 1 can (4 oz) diced green chiles
  • 2 teaspoons ground cumin
  • 1 teaspoon salt
  • 1 teaspoon ground coriander
  • 3 - 4 cups peeled, cubed sweet potatoes
  • 4 cups vegetable broth
  • 2 tablespoons minced fresh cilantro
  • 1 tablespoon lemon juice
  • 4 oz cream cheese, cubed
Instructions
  1. In a large soup pot or Dutch oven, heat the olive oil over medium-high heat. Add the onion and cook until soft. Add in the red peppers, green chiles, cumin, salt and coriander. Cook for 1-2 minutes.
  2. Stir in the reserved juice from the roasted red peppers, sweet potatoes and vegetable broth. Bring to a boil, then reduce heat and cover. Cook until the potatoes are tender, 10-15 minutes. Stir in the cilantro and lemon juice. Let the soup cool slightly.
  3. Place half of the soup into a blender along with the cream cheese. Process until smooth, then add back into the soup pot and heat through. Season with additional salt, if needed.

When Dairy's not an option


Turnip green,cooked    1 cup 252 mg

Collard greens, cooked 1 cup 375 mg

Organic Tofu                4 oz.  260 mg

Broccoli, cooked          1 cup  136 mg

*Wakame,cooked         1/4 cup 130 mg

*Hijiki,cooked              1/4 cup 153 mg

Organic soybeans         1 cup  131 mg

Almonds                      1/4 cup 75 mg

Tempeh                       4oz.    172 mg

Kale, cooked               1 cup  248 mg

RDA's provided by the National Academy of Science,2016 * sea vegetables

Serves 4 people

30 minutes or less


Look for baby potatoes about the size of large marbles, Serve as a light main course with a bowl of fruit and lemonade.


4 c. packed mesclun

1/2 c. chopped dried pineapple pieces

1/2 c. of raisins

1/2 c. dried blue berries or cherries

1/4 c. shelled pistachios unsalted

1/3 c. of nonfat yogurt organic preferred w/o sugar

2 tbs. balsamic vinegar

1 tbs. olive oil

1 tsp. garlic powder

1 tsp. herb salt or sea salt

1/2 lb. baby potatoes, mixture of Yukon gold and Peruvian purple, cooked and cooled 


1.Put your mesclun in a large bowl, and add pineapples, raisins, blueberries and pistachios.

2.Whisk together yogurt, vinegar, garlic, oil, herb salt and garlic powder; pour over mesclun mixture. Toss to combine well. Halve and arrange potatoes on top to show colors. Serve

 Pita Pockets

Serves 4
Packed with the antioxidants that your brain needs.  Get a midday brain boost with the needed protein, pitas and B vitamins found in Pita  whole wheat or multi-grain bread.

Tahini Sauce

1 c. organic plain yogurt
2 tbs. Joyva sesame Tahini or a brand you like
1 clove of garlic, minced
1 tsp. fresh lemon juice(nothing from concentrate)
Sea salt to taste

Pita Pockets

4 large multi-grain or whole wheat pita bread
8 oz. organic soft tofu,well drained and cubed
4 rip plum tomatoes,diced
1 c. fresh spinach leaves,torn into bite size
1 c. sprouts(alfalfa,sunflower,or mung bean) watch that these are organic or Non-G.M.O
1 large ripe avocado, halved, pitted peeled and cut into thin wedges

In a small bowl, mix all sauce ingredients until blended. Slice an edge from each pita bread, and delicately open the pockes. In a medium bowl, combine tofu, tomatoes and spinach. Add 1/4 cup of sauce, adn toss gently to mix. Spoon the mixture into each pocket. Divide sprouts and avocado among the sandwiches. Drizzle each with 1 teaspoon of tahini sauce. Serve right away

Recipe adapted from Vegetarian Times, however some has been tried and changed to have a more Alkaline effect on the body

SALSA VERDE YELLOW SQUASH SAUTE

serve 6 30 minutes or less

1/4 c. chopped cilantro
2 tbs. fresh lime juice
1/8 tsp. hot pepper sauce
2 tbs. olive oil
1 medium-sized onion,chopped
2 large cloves garlic,minced
1 lb. yellow squash, quartered and cut into 1/2- inch-thick pieces
3/4 lb. tomatillos,peeled,rinsed and cut into sixths
1 15.5 oz. of fresh black beans drained from juice
 Sea salt and fresh ground pepper to taste

1. Combine cilantro,fresh lime juice and hot pepper sauce in a small bowl.
2. Heat olive oil in large skillet over medium heat. Add onion, and cook 3 to 4 minutes, or until soft and translucent. Stir in garlic, and cook 30 seconds.
3. Increase heat to medium-high. Add squash and tomatillos, and cook, stirring constantly, 5 to 6 minutes or until vegetables are tender never soggy and never drawn in water. Stir in black beans, salt and pepper, and cook 1 to 2 minutes, or until heated though.
4.Remove pan from heat, and stir in cilantro mixture. Serve immediately

 When fighting the war on Inflammation or any disorder that is within the body we start with the colon. We have to cleanse and build at the same time.  As we cleanse out the waste we restock the temple with what it needs to keep itself cleanse and thereby being able to heal itself. The colon cleanse listed below is formulated with all natural herbs. You can drink this powder mixed in with juice, water etc... ( no alcoholic beverage intended please)

It grabs the waste from the walls of the colon and pulls it off, as you continue to drink adequate fluids. You will notice in the beginning your stool may be harder as it is getting out things that has sat there for years. For some their stool become loose this is okay for no longer than 3 days. Always remember your fluids, and as time goes on your stool will become full and lighter provided you take as instructed with plenty of water and help eat things to keep the colon clean. 
Created by ULHANDRA