Food Therapy: Inflammation

Some say that inflammation is the cause of all disease. I definitely think it’s a big problem in our culture of fried foods, multi-lattes, strenuous work hours, daily alcohol intake, mental and physical stress, and sugar overload. Arthritis/Rheumatism/Joint pain, Gastritis/Crohn’s/Colitis, Celiac disease, Diabetes, Skin problems, Cancer, and even Infertility can commonly be linked to chronic inflammation. How can we use food to prevent and relieve this type of condition? Onward! 

Chlorophyll / Green Tea / Herb Tea Blends: Liquid chlorophyll is the easiest way to get a mega-watt cool down. Just pour 1-2 Tbsp into your water and drink as usual. This phyto-nutrient is unique in that it purifies AND renews simultaneously. It’s very similar to hemoglobin and good for anemic conditions, but also has amazing anti-inflammatory properties for all gut and skin inflammations, and also arthritic conditions. Green tea has powerful anti-oxidants that will quell inflammation and block harmful molecules that lead to arthritis and join pain. I personally like a blend of several herbs and green tea to soothe inflammation, I call it my “Out-Flammation Tea”: Nettle leaf, Rosehips, Echinacea, and Green tea leaves. 

Turmeric / Ginger / Cayenne:  Turmeric (or active ingredient Curcumin) can be used in cooking to prevent and soothe inflammation. I like turmeric mostly for joint pain/arthritis/RA conditions and swelling in injuries, but can also be used for digestive inflammation and PMS! Using ½-1 tsp/day in cooking or dissolved in water will start the healing process. In the same family, Ginger can soothe inflammation of the gut in small amounts. Studies reveal that Cayenne, like Turmeric, can help joint pain, poor circulation, and skin conditions, but certain folks have an allergy to this pepper - a member of the nightshade family. In Chinese medicine we attribute a “hot” nature to Cayenne, but so extreme that it actually has a cooling effect after it is used. Almost like a fever causing you to sweat to cool the body down!  Still, I’d only use it in small amounts to avoid adding too much heat into an inflamed body, and consult with a health practitioner to make sure it’s a good fit for you. 

Red Onion / Rose / Cherry: In homeopathy, like treats like. Consider this angle when thinking of inflammation - it’s a red, “hot” type condition, right? Red treats red. Rose, Rosehips, Red onion, & sour Cherry can all benefit the inflamed body. What’s not to like about adding a few Rosehips to your tea?! They are beautiful and soothing for mind and body. 

Fish Oil: Essential fatty acids from good quality fish oil, anchovies, sardines, and salmon are essential for improving inflammatory diseases, especially any type of arthritis or skin condition. Flax seed, pumpkin seed, or hemp seed oil can be a suitable fit to add in rich, quality sources of alpha-linolenic (omega 3) acids. Seven-ten ounces of fish per week is an ideal amount to begin balancing out your EFAs. And NO poor-quality, plastic jug, rancid vegetable oils in the home pantry! Buy the small, glass bottled, cold-pressed oils for cooking all your foods to guarantee the health benefits. 

These are just a few ideas to get you going on the anti-inflammatory train. Most of these remedies need to be used consistently over a period of 2-3 months before they begin to yield big results. Do you what you can on your own, and ask a nutritionist (that’s me!) for a fully comprehensive food plan for your individual health concerns. 

Chicken soup not only makes people feel comforted and nourished in our hearts, but there are quite a few inherent properties to a good chicken soup that help restore health and balance in the body. It’s no wonder we crave this dish when we are sick or feeling weak. This recipe has a wonderful bright green pop to it, and can be modified several different ways depending on what kind of health benefits you want. It is also pretty fast as far as soups go, and will make you feel like your mom (or Nanny in this case, as it’s an adaptation of my dear friend’s nanny’s recipe from childhood) is there in spirit taking care of the child within you. ♥

Green Chicken Soup:

6 C water

2 chicken breasts, boneless and skinless

3 large celery stalks, chopped

1 bunch green onions, chopped

2 cloves garlic, one finely chopped and the other whole for broth

¾ C jasmine rice

Fresh Italian parsley, about 6 full sprigs, 4 of them chopped & 2 whole for broth

Fresh cilantro, about 1 large handful of leaves chopped 

Sea salt & pepper

Olive oil and 1 tbsp butter

Bring water to a boil and add chicken along with the tops of the celery stalks (the bit with leaves that you usually discard), 2-3 sprigs of parsley, 1 clove garlic, with a pinch of salt. Let boil for 20 minutes, then set chicken aside to cool, strain and reserve all broth. Shred (or “pull” the chicken) with a fork. 

Pour 2 glugs of oil into a large soup pot, with the butter and 1 clove garlic, finely chopped. Heat on Medium until the garlic begins to sizzle and then add green onions and celery and cook for 2 minutes, stirring to coat in the oil mixture. Add dry rice  and stir, then 4 C of the reserved broth. Bring to a simmer and cook for 20 minutes until rice is tender and much liquid has been absorbed. Add another 1 C broth and shredded chicken. Cook for 5 minutes more, adding more broth to the soup as needed. Add chopped parsley and cilantro and cook for 5 minutes, seasoning with more salt and pepper to taste. Serve with fresh onions and herbs on top. 

Variations for Medicinal Use:

As is: Great balanced chicken soup full of flavor and nourishment from the chicken, and support for your immune system with green onions and garlic, and mild cleansing actions of fresh herbs. Garlic and cilantro also protect from bacterial pathogens. 

Colds and Flu: In addition to the green onion (called Cong Bai in Chinese - we use it as a legitimate herbal remedy for colds!), add in fresh ginger (Sheng Jiang), a pinch of cayenne pepper or red chile flakes, and some extra garlic (2-3x) to fortify your immune strength. It will really warm you up and help your body get rid of pathogens! 

Post-partum & Weakness: Adding a few key Chinese herbs will turn this soup into a healing powerhouse for women. I recommend about 15g of the following: Chinese Angelica root (Dang Gui), Chinese Wolfberry Fruit (Gou Qi Zi), Codonopsis (Dang Shen), White peony root (Bai Shao), and 6 pieces of Chinese date (Da Zao). All of these can be easily found at your local Chinese herb shop, just add them in when you make the broth, then strain. You can also further the healing properties by making it with black chicken instead of white. They sell black chickens at Asian grocery stores, and are known for their higher levels of iron and anti-oxidants. This version is especially geared for women who may be anemic, suffer from fatigue or dizziness, and definitely after childbirth as it helps to circulate the blood and supplement nutrients into the body. I know what I’m eating after we have a kiddo! 

Stay well ☆

Top Cookbooks

There are so many resources out there these days to learn about healthy eating and using food as medicine for the body. I have learned most of my cooking tricks, recipe ideas, techniques, and knowledge from books, people, websites, and also school… but always go back through a few cookbooks that offer me guidance and inspiration over and over again. My top 5 “most used” cookbooks (in order):

Healing with Whole Foods

Nourishing Traditions

Chez Panisse Vegetables

Whole Life Nutrition Cookbook

Super Natural Cooking

My blog (obviously) does NOT focus on technical, succulent recipes that take hours to prepare and involve a lot of steps or ingredients – it’s about teaching people that healthy is EASY. It can be quick, affordable, tasty, and loved by the whole family. These books above have helped me to know what is the ideal of pure health from food - and I have helped myself in learning what is achievable for a normal person! For everyday inspiration for the household cook - I would definitely recommend Chez Panisse and Super Natural Cooking. They are more playful and less clinical. Form your own library of go-to cookbooks that will help transform your kitchen into a place of creativity and wholeness. 

3 Reasons to Cut Back the Wheat →

Mark Hyman, MD gives us the top reasons why we should all take a look at what we’re eating and cut back on the gluten & refined foods/flours in general. I don’t believe everyone needs to cut wheat/flour 100% out of their diet, but reducing your intake definitely helps to prevent weight gain and a host of other internal health problems! 

“In myth (as well as biology), the sea is the source that all things arise from and return to. ” – Healing with Whole Foods

The powers of seaweeds have been drawn upon for thousands of years for their myriad health benefits. Some of these include:

• they contain the greatest amount and broadest range of minerals of any edible plant, especially iron, iodine, and calcium
• they can remove residues of radiation in the body and act as lymph cleansers
• they are helpful in weight-loss because they can lower cholesterol and fat levels 
• they relieve swelling, lumps, nodules, and edema
• they support the function of the thyroid gland

Most people are so mystified by seaweeds and their preparation, that they don’t even venture into buying them for use at home. Leave it to the sushi bar, right? Well you don’t have to do that anymore. I’m going to show you a few easy ways to use seaweeds at home that will enliven your recipes and your health. Women, take note. Seaweeds are the #1 natural food product for thyroid problems, and certain seaweeds have up to four times the amount of iron of red meat! They also make a great addition to nourishing soups after childbirth and when recovering from illness. 

NORI

Easy Nori Wraps:

1 sheet nori seaweed

almond butter

green apple, sliced thinly

green onion, chopped

carrots, sliced thin or shaved

cucumber, sliced into thin sticks

cilantro

1 tsp shoyu or tamari

Layer all the ingredients on your sheet of nori and wrap up like a burrito. Slice in half and eat! Also great with brown rice inside, ginger, romaine lettuce, purple cabbage, toasted sesame oil, sesame seeds, etc… use what you have! Nori is perfect for “rolling” things, whether it be sushi, tacos, wraps, burritos. Also toast the sheets in the oven (300˚) with a little tamari brushed on top for a great salty snack. You can also purchase pre-made nori snacks flavored with sesame oil or wasabi… very yummy. 

KOMBU & KELP

My favorite way to use kombu is with cooking beans. You heard me! Slice up some kombu into small pieces and cook your black beans with the seaweed mixed in. It will add a great salty flavor, and also make the beans more digestible and easily softened. Kelp will generally increase the nutritional value of any food it is cooked with, as it is considered one of the most mineral-complete foods. The combination of black beans and seaweed is the classic Chinese medicine food remedy to nourish the Kidneys. 

WAKAME, ARAME, HIJIKI

These sea vegetables really expand when they are soaked or put in water. I love them in soups mainly (miso soup, chicken broth soups, vegetable soups, anything!), or also added to grains while cooking. You can also saute them in olive oil to cut the fishy taste somewhat, or add them to your leafy greens saute (kale, collards, mustard greens) for extra-dense iron and mineral nutrients. 

Happy ♡ Day. 

I am a decent cook. Baker, not so much. But I love coming up with no-bake treats to use as desserts… ones that don’t involve flour, mixers, lots of measuring cups, cups of sugar, and endless stirring. Here is one of the best, easiest treats that also makes for sensational eye candy. I originally saw these at a tiny Japanese lunch spot in downtown Austin (now closed). The staff would pass around a bowl full of chilled, chocolate-dipped fruits and I thought, That is such a thoughtful touch! I would love to do that at a dinner party! So I did. And then my mom and aunts made a ton of them for our wedding soon after as well. I’ve changed things slightly to spice it up a bit nowadays, using fresh herbs and ginger. In addition to using herbs for their healing properties, fit them in where you can in cooking to add flavor and punch without any extra sugar or salt.

Food Facts:

Ginger: Aides in digestion, calms nervous stomachs, reduces nausea, aides in treating colds and flus, and can even help reduce pain!

Fresh Green Herbs (Cilantro, Basil, Mint,etc): Promote healthy liver function, also used in treating colds and flus, aide digestion, and are anti-inflammatory. 

I hope you enjoy yourselves today and take time to delight in the simple pleasures we may find. 

Chocolate Ginger Berries:

6 oz pkg blackberries (or blueberries, raspberries, whatever you like)

½ bag dark or semisweet chocolate chips, melted

1 tbsp freshly grated ginger root

Mint and basil leaves for garnish

Use clean and dry berries. Mix grated ginger in with melted chocolate. Dip each berry in the chocolate mixture and lay on parchment paper on top of mint leaf (or basil). You can place some grated ginger on top or sprinkle turbinado sugar to give some sparkle. 

*I used a whole bag of chocolate chips for mine and had so much melted ginger-chocolate left over that I made some dark chocolate nut & fruit bark and threw it in the fridge. Great way to use up the leftovers!*

♡♡♡

Let it go

I have to admit, writing a “healthy living” blog has it’s perks. I can keep up to date with current healthy news, keep pushing myself to try new things and experiment, practice what I preach, keep trying to learn more about my field and spread the word. But some of you may think, “Whoa, this girl is so health-obsessed does she ever have any fun? Does she ever let it go?” Mind you, I find my food and cooking style completely fulfilling… so always fun, and also YES! I definitely let it go every once in a while. 

One of the wonderful things about living a healthy lifestyle is the guilt-free card that comes along with it. My husband doesn’t approve of the whole “guilt” emphasis. He thinks it’s totally okay to indulge and no one should EVER feel guilty about having fun and being joyful. And, I agree. But we have that luxury because we DO eat very well 80% of the time. So I call it “guilt-free” indulgence. I know that I eat super-healthy most days of the week, so when we go out for burgers at Elevation Burger, and we get a side of delicious fries to share… I feel absolutely 100% happy with it. And this happens once or twice a month. I should mention there are a few other cravings I often have: Pie, Chips & Queso, Red Wine, Chocolate, and Downton Abbey. 

I guess what I mean to say is this: Don’t be too hard on yourself. Don’t cut out all the indulgences in life. No need to be so serious! Living a healthful, active, nourishing life gives you the freedom & flexibility to do that. Chinese medicine is all about moderation and balance, and it works.

welcome cruciferous

One of my favorite food things to talk about is how much I love cruciferous vegetables and think they are just about as perfect as a food can get. Is that weird? I think about how I can incorporate them into our meals, and all the different varieties I can use and keep in rotation. Broccoli, cauliflower, bok choy, cabbages, brussels sprouts, collard greens, kale… so many to choose from! 

The Brassica family of vegetables (listed above) and I have a major phyto-chemical romance going on.  Phyto-chemicals like sulforaphane, found a'plenty in these plants, have proven to be anti-carcinogenic – i.e. they release beneficial enzymes from your body that detox bad stuff before it damages your cells! People who eat crucifers regularly in their diet have LOWER rates & risks of many types of cancer. And let’s not forget how they are packed with vitamins and provide a great source of dietary fiber. I hope to post many recipes that put these veggies front and center. We already learned about Easy Kale Salads, remember? So let’s have another one. 

I may have mentioned I was cooking up some beautiful roasted crucifers a few posts ago. Well, I went back to the farmer’s market for more this weekend and here’s a little recipe for you. SO easy it is ridiculous. Not even a recipe really. 

Roasted Cauliflower and Brussels with Parmesan:

½ head purple cauliflower, trimmed to florets

2 handfuls brussels sprouts, sliced in half

1-2 glugs olive oil

sea salt and cracked black pepper

grated or shaved parmesan

Toss crucifers with oil, salt, and pepper. Put in middle of pre-heated oven at 425. Roast for about 15-20 minutes. Remove and sprinkle with cheese. Roast again until cheese is browned and slightly crisp on the edges. 5 minutes more? That’s it! 

*Cruciferous vegetables are great steamed, sauteed, roasted, or raw! Don’t cook them down too much (soggy or “sick green” colored veggies are a SIN to serve anyone!), you want them bright, vibrant green & still a bit crisp or just tender to get the most benefit and flavor! 

Easy Kale Salads 3 Ways

I would go so far as to say that everyone needs to eat more dark greens. People get easily confounded by this category of food (kale, collards, chard, mustard greens, etc) with reason - they look wild, coarse, and untamed, too hearty to eat easily, and are renown as bitter or earthy in taste. But they are actually so simple to eat! And truly delicious! So healthy and nutrient rich! And look how beautiful! It’s a definite shame to pass them over at the market, so I wanted to offer a few of the easiest, no-cook ways to enjoy one of my very favorite greens and maybe the most popular of the group: Kale. I repeat – no cooking involved! Just be sure to cut the thick stems off before eating raw. 

Avocado & Apple Kale

Curly kale, with one avocado, shelled pistachio nuts, lemon juice, and thinly sliced green apple. Place washed kale and diced avocado in a large bowl. Start massaging the kale and avocado with your hands until all the leaves are coated in an avocado mush. Combine with apples and squeeze lemon juice over everything. Toss again with utensils. Add pistachio nuts and black pepper, salt if needed. Enjoy! Even better the next day! 

Tuscan Kale

Dino Kale (aka lacinato kale), with a dressing of 4 Tbsp olive oil, 1-2 Tbsp lemon juice, 1 mashed garlic clove, 2 Tbsp grated parmesan, pinch sea salt, pepper, red chili flakes. Pour dressing over kale and toss to coat well. Use your salad tongs to really mash the kale leaves and get the oil & citrus to start wilting the leaves, let sit for about 5 minutes. Top with more parmesan and enjoy! 

Cranberry-Feta Kale

Dino, curly, or purple kale, dried cranberries, raw sunflower seeds, with a dressing of balsamic vinegar and olive oil, salt and pepper. Again, let the dressing really coat all the kale leaves and let sit for 5 minutes so the leaves soften. Top with creamy, crumbled feta cheese. One of my favorite, last minute lunches! 

Quinoa Rainbowls

There is one thing that has become a go-to dish at our house for an easy, quick lunch or dinner. I call them Rainbow Bowls (RainBowls!). My favorite thing about this dish is the versatility. You can literally use anything you have around to create a bowl of warm grain, topped with a variety of raw and cooked vegetables and condiments. This week I did Red Quinoa Rainbowls topped with all sorts of veggies and some leftover red beans, drizzled with flavorful sesame oil, shoyu, gomasio, and red chili flakes. I love the contrast of a warm meal that still has some refreshing crunch to it. 

You can make these bowls with more than just quinoa, of course. Brown rice, forbidden black rice, millet all work great - even soba noodles. Top with any chopped veggies you have leftover in the house: tomato, carrots, green beans, cabbage, greens, cucumber, onion, mushroom, bok choy, broccoli, and so on. Choose a variety of COLOR to make your rainbowl pop! Rainbow bowls are my homemade version of Korean Bi Bim Bop, which I love more than almost anything, and they are also a fun way to get the family involved in the kitchen, make an assembly line and have everyone just pick and choose what they want as toppings. Arrange toppings in a circle atop your chosen grain to make a beautiful color wheel of vegetables. :)

Red Quinoa Rainbowl with Egg:

1 Cup red quinoa

Purple cabbage, chopped

Mushrooms, chopped

Carrot, chopped

Green onion, chopped

Red kidney beans, cooked (rinse first, if from the can)

Cilantro

1 farm fresh egg, cooked over easy-medium

Tamari or shoyu

Toasted sesame oil

Gomasio mixture

Red chili flakes, dried

Cook quinoa and let cool for a few minutes. Portion into large bowls and top with chopped veggies, beans, and any herbs you choose, arranging them in a circle around the grain. Drizzle with shoyu, sesame oil, and shake on some gomasio and chili flakes. Top with egg and serve! 

1 c quinoa, once cooked, should be enough for 4 servings or more. 

* I play around with toppings like I said, this is just one example of options. Also crumbled tempeh is great on top instead of egg, or any leftover meat you have in the house. Use sriracha sauce for a kick; or any favorite salad dressing would do the trick for pickier eaters. 

Wow. This morning was one of best days at the farmer’s market I’ve seen all year. Just walking through and seeing so many colors, varieties, & smells of produce is enough to give you inspiration for one hundred meals. Greens are abundant, small and tender in their bundles – ideal for salads and light cooking; bags of baby arugula with that irresistible fresh spiciness; roasting and root vegetables are bright and colorful - the perfect easy side dish. Johnson’s Backyard Garden with THE MOST perfect, sweetest carrots I have ever eaten did not disappoint. I felt guilty to have been there alone without Adam - he really missed out on a perfect Texas winter morning. 

My farmer’s market dishes this week:

Roasted brussel sprouts, purple cauliflower (beautiful!), and peewee potatoes with salt and olive oil.

Bison rib-eyes with arugula salad and shaved brussel sprouts. 

Red quinoa bowls with carrots, purple cabbage, chives, red chili, tamari, and toasted sesame oil. 

Teff and blue corn loaf tartine with apple and havarti cheese, and farm fresh eggs. (this bread is the BOMB! thank you True Nature’s Child!)

…and yellow, orange, red, delicious carrots by the handful. 

If you want more inspiration check out Deborah Madison’s book Local Flavors, which is a great resource for knowledge of farmer’s markets and the cycles of seasonal, local eating.