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.

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s