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.

 

 

Mommy & Me 💛

As a mommy to the most precious babe, I am always looking at the content of the products I use around her, on myself, and on her body. There are so many products and companies out there that include harmful substances in the products they promote to us that are supposed to go on or in our bodies. They do this to create products that are easily available for us to find and purchase, so we can essentially achieve whatever goal we have set to fix on ourselves or how we want to heal.

In other words, there are many companies that find the cheapest way to mass produce products in order to make a bigger profit. Not only do they do this with the food we consume, but with the products they expect us to put on our bodies, which also includes our babies’ bodies.


I have found many products and companies out there that I am against, and that I love! But one in particular I would love to share with you all is Weleda! Weleda is a multinational company that produces both beauty products and naturopathic medicines. Weleda uses only the purest ingredients for all of their products. They’re wild-crafted, organic, and biodynamic. They never add toxins, additives, or raw materials from mineral oils to their products, simply because these additives were not made for the purposes of caring for our skin.

Little do people know, flowers, herbs, fruit extracts, clays, roots and minerals all have healing compounds that work with your body’s own natural healing system, and these compounds assist naturally and effectively. I would never want to put any harmful products on my babies, so I began using Weleda!

Although I love all of their products, one of my favorite categories are those which include the white mallow ingredient.  The white mallow diaper rash cream is fragrance free and especially made for highly sensitive skin, and in my opinion, would include is all baby skin. This fast-working diaper rash cream, made with nature-identical, pharmaceutical-grade zinc oxide, effectively relieves skin irritation due to diaper rash. It contains 86% organic ingredients, including white mallow extract to soothe sensitive skin, organic coconut oil, which moisturizes with a cooling effect, and sesame seed oil to help heal and nourish skin! 
This diaper cream works wonders and my baby LOVES it! She has only had one rash in her 8 1/2 months of life and I credit that to weleda and this wonderful barrier cream. 


Another product I absolutely adore is the products made especially for mommies, and that is the stretch mark massage oil! Weleda stretch mark massage oil is a nutrient-rich, all-natural oil that nourishes, moisturizes and smoothes skin as baby grows. 

Because pregnancy is a big job for your muscles and skin, it contains organic arnica flower extract to help ease tightness and discomfort and provide a layer of comforting warmth. Organic sweet almond oil delivers deep moisture and essential fatty acids that keep skin supple. A natural fragrance from pure essential oils relaxes and calms mom-to-be, while skin-strengthening wheat germ oil, rich in vitamin E, keeps skin supple as it stretches.

Regular use of Weleda Stretch Mark Massage Oil helps aid in the prevention of stretch marks on the tummy, thighs, belly and butt. And unlike conventional stretch mark creams and oils, this one is made with safe, all-natural ingredients, so you don’t have to worry about putting any questionable chemicals on your growing tummy.

I have zero stretch marks and my skin elasticity is back to normal! 

Click here to find this oil.

This is a real, non edited photo of how my skin was able to bounce back after my daughter was born. Taken 5 1/2 months postpartum! I still use this oil frequently, even though I am not pregnant!

 
Thanks for reading!

-Amanda 

Xoxo