Tag: anti-Inflammatory Foods

Dinner Recipes

Shrimp Scampi

Kerrie Bross

Ingredients:

  • 1 pound raw wild caught large shrimp, shelled & deveined
  • 2 Tbsp extra virgin olive oil
  • 3 Tbsp grass-fed butter
  • 3-4 cloves of garlic, crushed
  • 1/4 to 1/2 teaspoon red pepper flakes
  • 1/2 cup white cooking wine
  • 2 tablespoons finely chopped fresh parsley
  • Freshly ground black pepper to taste
  • 1 Tbsp lemon juice

Directions:

  1. In a large saute pan, heat the olive oil and butter. Once the butter has melted, add the garlic and red pepper flakes. Saute for just a minute or so to soften and release flavors – don’t let it brown or burn!
  2. Add the wine and stir.
  3. Arrange the shrimp in a single layer in the wine sauce. Cook 3-4 minutes on each side – until they’re pink all the way through. Your heat should be set so the sauce is bubbling, but not sticking or burning, so the wine will reduce a bit while the shrimp is cooking.
  4. Once it’s done, remove from heat and add the last three ingredients. Toss gently to combine all flavors.

Serving Suggestions:

This is great over raw spiralized zucchini or summer squash – I usually have a lot of these in the summer! Many supermarkets sell a variety of spiralized veggies all ready to go year round!

Or try this with any of the gluten free pastas out there. Trader Joe’s Red Lentil Pasta is my fave because it has some protein in it. No matter which gluten free pasta you get, read the ingredients to make sure none are on the Anti-inflammatory Nutrition Guide banned foods lists. 😉

Dinner Recipes

Paleo Meat Sauce

Kerrie Bross

Ingredients:

  • 2 tablespoons extra virgin olive oil
  • 2-3 cloves garlic, crushed
  • 1 organic red bell pepper, diced
  • 2 pounds grass fed ground beef
  • 1 29oz can of plain tomato sauce
  • 1 14.5 ounce can fire roasted diced tomatoes
  • 2 tablespoons coconut aminos
  • 1 Tb Italian seasoning
  • salt and pepper to taste

Directions:

  1. Heat the olive oil on medium heat in a large frying pan. Saute the crushed garlic for a minute to release the flavor. Try not to brown or burn the garlic.
  2. Toss in the bell pepper – saute until softened.
  3. Add the ground beef. Cook until brown, breaking up any large chunks.
  4. If you have a lot of oil in your browned meat you may want to removed some. To remove or not is your preference. Leave some for flavor. 😉
  5. Pour in the tomatoes, tomato sauce and coconut aminos. Add the spices and stir well. Simmer for 20 minutes on low – medium for the flavors to mix.

Serving Suggestions:

I love this on raw spiralized zucchini, summer squash, or any spiralized veggie. But you can also get gluten free pasta if there are no banned ingredients in it. I like the Red Lentil Pasta from Trader Joe’s. 😉

Lunch Recipes

Curried Waldorf Chicken Salad

Kerrie Bross

Ingredients:

  • 1 c diced cooked free-range chicken
  • 1/3 c diced organic apples
  • 1/3 c diced organic grapes
  • 1/3 c chopped organic pecans or walnuts
  • 2 heaping Tbs organic apple juice sweetened dried cranberries
  • 1/4 c Primal Kitchen Mayo (made from avocado oil)
  • 1-3 tbs curry powder
  • salt & pepper to taste

Directions:

Chop everything and mix in the mayo. I love this on crispy local Romaine lettuce or baby spinach. It is also good on any of our flourless bread alternatives. 😉

Breakfast Recipes

Fresh Fruit & Rice Porridge

Kerrie Bross

Ingredients:

  • ¾ cup cooked rice – brown has protein and is more nutrient dense 😉
  • ¾ cup fresh fruit
  • ½ cup milk alternative
  • 2 Tbsp sugar free natural nut or seed butter
  • 1 pinch cinnamon
  • Optional sweetener: 1 tsp honey or maple syrup

Directions:

  1. Combine rice with nut or seed butter.
  2. Chop fruit into bite size pieces and add to the bowl.
  3. Pour milk over top. Depending on your preferences, use more or less.
  4. Sprinkle with cinnamon and drizzle with honey or maple syrup.
  5. Mix it together for best taste and serve warm.

Suggestions:

Try with nuts, or other spices – the sky’s the limit!

Breakfast Recipes, Dessert Recipes, Healthy Snack Recipes

Gluten Free/Sugar Free Blueberry Almond Muffins

Kerrie Bross

Ingredients:

  • 2 cups almond flour
  • 1/2 cup coconut flour
  • 3/4 tsp vanilla
  • 1/2 tsp sea salt
  • 6 eggs, separated
  • 1/2 cup honey
  • 1 cup fresh blueberries
  • 1 Tbsp butter or Perfect Coconut Oil, plus extra to grease pan

Directions:

  1. Preheat oven to 350°F.
  2. Add the almond flour, coconut flour, and salt into a large bowl and stir until well combined. This will be the final bowl, so make sure it is large enough.
  3. In a separate bowl, whisk together the egg yolks with the honey and vanilla.
  4. Beat the egg whites until stiff peaks form. Combine this with the rest of the wet ingredients. Beating the egg whites is important, don’t skip this step. It helps the muffins expand while cooking, so they are less dense and have nice muffin tops.
  5. Combine the wet ingredients with the dry ingredients and blend well. Fold in blueberries.
  6. Grease your large-cup muffin tin liberally with butter or Perfect Coconut Oil. Fill each cup 3/4 full.
  7. Bake for 30-40 minutes. The muffins should be firm but spring back when pressed.
  8. Enjoy!

Breakfast Recipes

Healthy Egg Muffins

Kerrie Bross

Ingredients:

  • 6 cage free eggs
  • 1/4 cup approved milk substitute of choice
  • coconut oil or butter to grease muffin tins
  • veggie and meat add-ins of your choosing

Suggested Add-ins :

  • sun dried tomatoes
  • snap peas
  • cooked uncured bacon
  • uncured ham
  • chives – I cut some from my garden – yum!
  • *

Directions:

  1. Whisk the eggs and milk and set aside.
  2. Chop all add ins into bite size pieces.
  3. Liberally grease the muffin tins or you can use silicone liners. If using, try lining the muffin cups with halved bacon slices for a bacon “crust.” 
  4. Fill about 3/4 of each cup with veggies and meat add-ins. Pour the egg mixture over the top, filling to about 1/2 -1/4″ from the top. 
  5. Depending on the size of your muffin trays and how your oven works, it can take anywhere from 20 – 35 minutes to cook at 350°. Just like regular muffins, your egg muffins are cooked when a knife inserted into the center comes out clean.

*If you do the food testing at the end of the 2 Week

Antinflammatory Nutrition Guide and you know you are not sensitive to dairy, these are great with cheese in them too! I use Cabot brand because it comes mostly from grass-fed USA small family farmed cows.