Anti Inflammatory Guidelines per my chiropractor

 

Anti Inflammatory Guidelines

These are the anti inflammatory guidelines my chiropractor gave me.  After 3 months begin to add eliminated food back very slowly, one food a week.

FOODS TO AVOID

SUGARS: corn syrup, high fructose corn syrup, molasses, honey, chocolate, candy, and ALL forms of artificial sweetener including Stevia

GRAINS: no grains, (none. period. end of story.) which covers pretty much everything that is packaged or already prepared

DAIRY: plain and simple, no eggs, milk, cheese, cream, or anything made with dairy, get the picture

SOY:   no soy milk, soy sauce, soy protein, or anything packaged that could have soy something in it

ALCOHOL:   it doesn't matter what the American Heart Association says about wine LOL

TEA/COFFEE/DECAFF:  the only exception is herbal tea that is naturally decaffeinated

BEANS, LENTILS, RICE, QUINOA

NUTS, PEANUT OIL

NIGHTSHADE VEGETABLES:  WHITE POTATOES, EGGPLANT, PEPPERS all kinds, TOMATOES

SEASONINGS to avoid:  Paprika, chili powder, tomato powder, curry or any type of pepper except black

FOODS TO  EAT:

BONE BROTH, HOMEMADE ONLY, 1-2 cups per day:  CHICKEN, BEEF

MOST VEGETABLES:  Except those previously mentioned to avoid. Sweet potatoes are fine.

OLIVES AND OLIVE OIL

FERMENTED FOODS:  sauerkraut, kimchi, pickled ginger, pickles, kombucha tea, olives

MEATS:  fish, chicken, beef, pork, lamb, organ meats (grass fed whenever possible) or Publix Greenwise

LOW GLYCEMIC FRUITS:  apricots, berries, cherries, green apples, green bananas, peaches, nectarines, pears, plums, grapefruit, lemons, limes

COCONUT, unsweetened:   coconut oil, butter, flakes, milk, manna, etc.

HERBAL TEAS

SEASONINGS:  salt, black pepper, garlic, turmeric, fresh and dried herbs, cinnamon, nutmeg, ginger, cloves, organic yellow mustard no added sugar, organic horseradish no added sugar

Almost White Chicken Chili

Almost White Chicken Chili  2-3 servings

1-2 chicken breasts cut into cubes
1-2 TBSP olive oil
1 garlic cloves, minced

1/2 small onion, chopped finely

1/2 cup finely shredded organic carrots
1/4 cup finely chopped celery

15 ounce can organic black beans drained and rinsed (or use 1 1/2 cups homemade if SCD)

1/8 TSP cumin

1/4 TSP ancho chili powder

1/2 TSP dried oregano

2 cups organic chicken broth ( or used homemade is SCD)

1/2 cup finely chopped organic spinach (approximately 1 cup before chopping)

Lime Crema

1/2 cup homemade yogurt if SCD (or use a 5 ounce container organic greek yogurt)
juice from one small lime or to taste

• Cook Chicken in olive oil until done, remove from pan
• In same pan, cook onions and celery until translucent, add garlic cook 2 minutes
• Add chicken back into pan with black beans, spices and broth
• Cover and cook an hour
• Add finely chopped Spinach, warm through until wilted
• Make Lime Crema - simple stir lime juice into yogurt
• Add a large dollap of lime crema to Chile before serving

Red Roasted Pepper Sauce

Recipe from Green Chef:

Roasted Red Pepper Sauce          2 servings

1 1/2 cups roasted red peppers, diced  (I used jarred)
1/8 tsp salt
2 TBSP olive oil
1 tsp red wine vinegar
1/2 tsp garlic, minced
2/3 tsp paprika
1 1/2 tsp lemon juice (fresh squeezed)

• Combine all ingredients except oil in a blender.  Mix on medium speed for 30 seconds.  While blender is running, slowly pour in oil.

Butternut Squash Black Bean Spinach Chili

Butternut Squash Black Bean Spinach Chili     2-3 servings

1/2 organic butternut squash (use the other half in another recipe) (or 2 cups frozen)

1 cup organic spinach, washed and then chopped

1 15 ounce can organic black beans, drain and washed (or use 2 cups of homemade)

1/2 sweet onion, chopped finely

3/4 cup (before dicing) roasted red peppers, diced (jarred worked great)

1 organic vegetable bouillon cube

1 1/2 TSP garlic, minced

1/8 TSP ground cumin

1/2 TSP ancho chili powder

1/4 TSP oregano

2-3 cups water (or omit bouillon and use homemade chicken broth)

1 1/2 TSP olive oil

2-4 TBSP sour cream added after cooking chili, to taste

• peel squash, grate half, cube half  (if using frozen, don't grate, just use cubes)
• saute diced onion in about 1 1/2 TSP olive oil in large pot over medium heat, cook 2 minutes
• add diced roasted red peppers and garlic to pot with onion, cook 2 minutes
• add squash to pot, stir to combine, cook 2 minutes
• add beans, that have been drained and rinsed, to pot with 2 cups water (depending on the size of your squash, you may need to add additional water to cover ingredients
• add remaining ingredients and stir well
• bring to a simmer, then reduce heat to medium low
• simmer 15-20 minutes, stirring occasionally, cook until squash is tender
• salt and pepper to taste
• add a dollop of sour cream and stir in, to taste

Carrot, Red Roasted Pepper, Spinach Salad

Carrot, Red Roasted Pepper, Spinach Salad
Makes 2-4 servings

2 large organic carrots
3 strips jarred organic red roasted peppers
1 large organic beefsteak tomato
1 1/2 cups organic spinach
2-3 TBSP Italian Dressing, or to taste

• Wash, trim carrots.  Using box shredder, shred carrots and place in large salad bowl.
• Rough chop 3 large strips of jarred red roasted peppers.  Add to bowl.
• Wash tomato.  Remove seeds and chop into 1/2 inch pieces.  Add to bowl.
• Wash spinach and spin dry.  Chop into bite size pieces.  Add to bowl.
• Add Italian dressing a tablespoon at a time, tossing salad, until desired consistency.