Whole Food’s Anti Inflammatory Cooking Class

I am so blessed and honored to have been contacted by Whole Foods, in request to host a cooking demo at my local Whole Foods location in Laguna Niguel, CA on Thursday January 26th! The turnout was tremendous! I had so much fun teaching, and demoing recipes which included so many anti inflammatory foods- which I compiled together to create some superfood recipes! Pictures, recipes, and ingredient education is throughout this post, and I hope you enjoy! 

I will be hosting another, very soon! 
Inflammation is a naturally occurring process in our body. Basically, inflammation is caused when the body needs to heal itself – whether from injury, germs, or a paper cut. The problem with inflammation arises when it decides to target its own tissues. Whole-body, low level inflammation can be brought on by a number of factors including chronic stress, low activity levels, genetics, processed foods and poor diet, and environmental toxins.

The good news is that so many whole, tasty foods in our diet do a number on reducing negative inflammation.


ANTI INFLAMMATORY KALE SLAW SALAD
SHOPPING LIST

  • 3 CUPS CHOPPED KALE (LEAVES ONLY, RIPPED FROM STEM)
  • 1 TABLESPOON LIME JUICE
  • 1 CUP SHREDDED RED CABBAGE
  • 1/2 CUP GRATED CARROT
  • 2 TABLESPOONS CHOPPED CILANTRO
  • 1/4 CUP PUMPKIN SEEDS

DRESSING – PRE WHISKED: 3 TABLESPOONS ALMOND BUTTER, 2 TEASPOONS MAPLE SYRUP, 1 TABLESPOON LIME JUICE, 1 TEASPOONS FRESH GRATED/FINELYCHOPPED GINGER, 2 TABLESPOONS WATER, 2 TABLESPOONS LOW SODIUM TAMARI


METHOD:

  1. POUR LIME JUICE OVER KALE AND MASSAGE TO TENDERIZE. 
  2. MIX KALE, CABBAGE, AND CARROT TOGETHER IN A BOWL.
  3. POUR DRESSING MIXTURE OVER KALE MIXTURE, AND THEN ADD THE REMAINING SALAD INGREDIENTS. 
  4. LET SIT TO ABSORB AND DEVELOP FLAVORS. 
  5. ENJOY!


 

KALE:

Kale is a cruciferous vegetable, and is an excellent source of Vitamin K, Vitamin A, Vitamin C, fiber and carotenoids. Vitamin K is considered an anti-inflammatory powerhouse!

RED CABBAGE:

Cruciferous vegetables are the only source of sulfur-containing compounds called glucosinolates, which are responsible for their bitter flavor. Glucosinolates are digested into isothiocyanates that reduce inflammation and fight bacteria. The red pigment comes from a flavonoid, cyaniding, that functions as an antioxidant.

GINGER:

Ginger contains very potent anti-inflammatory compounds called gingerols, which stems from the oily resin from the root that acts as a potent anti-inflammatory agent. Ginger also helps promote regular digestion and metabolism of your food and is largely responsible for promoting a strong immune system.

CARROT:

Orange hue-d vegetables are rich in Vitamin A and beta-carotene, both of which are trusted to fight inflammation. Cooking the vegetable increases the availability of these compounds.

LIME JUICE:

Citrus foods such as oranges, grapefruit, lemon, and limes are rich in vitamin C – which is a necessary dietary component for the synthesis of collagen in your body. Lime is also a good source of inflammation fighting antioxidants, which are helpful for those with diseases such as rheumatoid arthritis, or ulcerative colitis.

PUMPKIN SEEDS:

Pumpkin seeds contain antioxidants like carotenoids and vitamin E (4, 5, & 6). Antioxidants reduce inflammation and protect your cells from harmful free radicals

ANTI INFLAMMATORY PINEAPPLE SMOOTHIE

SHOPPING LIST

  • 1 ½ CUPS 365 EVERYDAY VALUE FROZEN PINEAPPLE
  • 1 RIPE BANANA
  • 1 ORANGE, PEELED AND ROUGLY CHOPPED
  • SMALL THUMB OF FRESH GINGER
  • 1 TABLESPOON FRESH CHIA SEEDS
  • 1 TEASPOON 365 EVERYDAY VALUE GROUND TURMERIC
  • 1 CUP UNSWEETENED ALMOND MILK



METHOD:

  1. PLACE ALL INGREDIENTS IN A BLENDER AND BLEND UNTIL SMOOTH AND CREAMY. 
  2. TOP EACH GLASS WITH A SPRINKLE OF BEE POLLEN, TURMERIC, AND CHIA SEEDS, IF DESIRED!


PINEAPPLE:

Pineapple contains a mixture of protein-digesting enzymes called bromelain, found in its stem and fruit. Bromelain is noted to reduce inflammation and coagulation of blood, aid in digestive health, and be beneficial towards arthritis and stress fractures.

CHIA SEEDS:

These tiny seeds support heart and brain health, while supplying a high dose of omega 3 fatty acids, which are necessary to assist in fighting inflammation. The benefits make chia seeds an anti-inflammatory superfood that’s a great addition to any meal.

GINGER:

Ginger contains very potent anti-inflammatory compounds called gingerols, which stems from the oily resin from the root that acts as a potent anti-inflammatory agent. Ginger also helps promote regular digestion and metabolism of your food and is largely responsible for promoting a strong immune system.

TUMERIC:

Curcumin is the main active ingredient in turmeric. It is a strong anti-inflammatory agent which is a bioactive substance that fights inflammation on a molecular level.

UNSWEETENED ALMOND MILK:

When blood sugar spikes, it increases our risk for diabetes. You can wash down all your anti-inflammatory foods with a little bit of almond milk – as long as it is unsweetened. Added sugars increase inflammation in the body and increase the risk of disease.

ORANGES:

Oranges contain beta-cryptoxanthin, a phytochemical that has been known to decrease the development of inflammatory conditions.

 

 

‘what’s in your stasher?’ Interview with Stasher Bags

Hello Everyone! 

Below is my interview with the one and only Stadher Bag company! I share how I balance fitness and motherhood, and how stasher has helped me live a healthier lifestyle.

Find the full interview here.

introduce yourself! 

my name is amanda and i am a wife and mother of two tinies! i am a health and fitness enthusiast who loves to educate others on how to eat well, while simultaneously enjoying what they’re eating, by creating and providing recipes that are to die for! i began eating whole foods only, when i was diagnosed with ulcerative colitis back in 2010. ever since then i have been on a mission to rejuvenate my body, and heal through natural remedies —which means healing through what i feed, and don’t feed, my body! i am a 25 year old foodie fit mama, with zero lack of delicious (and nutritious) foods in my life!

how has stasher helped you live a healthier lifestyle?

stasher has helped me live a healthier lifestyle because i am able to easily store my favorite fresh foods in my stasher bag, in order to have healthy snacks on hand at any moment. they also help me help keep my kids loaded with their favorite snacks so we can avoid eating “fast” food!


as a mom of two, how do you balance your fitness routine with the responsibilities of motherhood?

i will be completely honest, it’s not easy. it’s extremely difficult at times, and there are times i don’t even get to go to the gym or participate in any type of workout at all! my family always comes first. however, i do keep myself organized and do my best to arrange our schedules in order for me to fit “me” time (workout time) into my routine! by staying healthy and fit, i feel i am able to stay strong enough to tackle anything that comes my way, including fighting off my autoimmune disease! when it gets busy, i will incorporate at-home workouts with my children, or we go outside and walk,play,jump, you name it!

what’s your favorite thing to stash in your stasher bag? your daughters’?

my favorite thing to stash in my stasher is my homemade sweet potato discs or fries, and my daughters’ favorites are endless! top three are avocado, apples, and emmy’s organics cookies!

best health/fitness tip for moms?

the best tip i can offer any other mom out there struggling with finding the best way to stay fit, is finding balance, as well as being at peace with the fact that sometimes you just cannot do it all! balance your work/home life, balance your diet with whole and nutrient dense foods, and most importantly balance the time you spend catering to your kids and catering to yourself. every mom out there deserves a trophy (or maybe a massage?)!


favorite stasher?

my favorite stasher bag is the pretty aqua color, because i am a sucker for a girly accessory.

what items do you always have in your fridge?

i always have kombucha, unsweetened almond milk, kite hill almond cheese, homemade baby food purée, fermented food (kraut in particular), and fresh organic veggies!

where can we find you online?

Instagram: @amandaaanicole_

http://www.raisingtinyminds.com