Cook and Eat to Reduce Pain
Studies have shown foods rich in Omega-3 fatty acids have many health benefits, but did you know that eating these foods can actually cause an anti-inflammatory effect?
Jalapeño Cilantro Hummus
This is a highly customizable recipe – if you want extremely spicy hummus, use more jalapeños, if you want it milder, use less. Cilantro is a strong flavor, so use according to taste. Tahini paste can be found near peanut butter in specialty grocery stores. Start with the recommended amount of ingredients, add more to taste as you blend the hummus.
- 1 can garbanzo beans/chickpeas,drained
- 1-3 fresh, seeded jalapeno peppers,
- depending on spiciness desired
- 3 tablespoons tahini (sesame paste) or 3 tablespoons cashew butter
- 2 tablespoons plain yogurt
- Chopped fresh cilantro to taste
- Veggies to dip with (carrots, celery, cucumbers, etc.), pita chips, crackers, ect.
Blend all ingredients together in a food processor or blender. Hummus should be smooth; add yogurt by teaspoonful until it reaches the desired consistency.
Strawberries with Balsamic Vinegar
Strawberries with balsamic vinegar and black pepper may seem odd, but the combination of mildly sweet balsamic vinegar and the spice of the black pepper brings out the flavor and redness of the strawberries more distinctly than sugar alone.
- 2 tablespoons sugar
- 5 tablespoons balsamic vinegar
- 1 teaspoon freshly ground pepper
- 2 pints (4 cups) ripe strawberries, washed, stemmed and quartered
- Optional garnish (chocolate sauce, whipped cream, chopped nuts)
Whisk all but strawberries together. Stir in strawberries and let stand at room temperature for 30 minutes. Serve with desired garnish.
Grilled or Broiled Salmon
- 4 salmon steaks or ?llets (6 oz each)
- Juice of 2 large lemons
- Zest of 1 large lemon
- Approximately 4 tablespoons of olive oil
- Approximately 2 tablespoons white wine vinegar
- Fresh dill weed (dried dill can be used if fresh can not be found)
- Approximately 1 teaspoon garlic powder
Whisk all but salmon together. Place salmon in a shallow dish, pour mixture over salmon and marinate for at least 2 hours in refrigerator. Grill or broil, brushing marinade on ?sh. Cook until ?sh has reached 140 degrees internal temperature, or until it ?akes apart easily.
Inflammatory Foods To Avoid
- Refined Sugars (white sugar, brown sugar, high fructose corn syrup)
- Chemical Sugar Sweeteners (NutraSweet, Equal)
- MSG
- Alcohol
- Caffeine
- Fast Food
- Nitrates/Nitrates (hot dogs, processed meats)
- Night Shade Vegetables (tomatoes & potatoes)
