the anti-inflammatory diet Toasted Quinoa
with Kale and Pine Nuts Serves 4 | Staff Favorite, Gluten Free, Vegan, Quick
Unlike processed grains, whole grains and seeds such as quinoa digest slowly, avoiding inflammatory blood sugar spikes. Dry-toasting quinoa and starting its cooking with boiling water help grains to cook up fluffy and separate.
1 cup quinoa, washed and drained ½ teaspoon sea salt 2 tablespoons olive oil, divided 1¾ cups boiling water 3 cloves garlic, minced 4 cups lightly packed chopped kale leaves
1 tablespoon fresh lemon juice 1
/3 cup pine nuts, toasted
1. Dry-toast quinoa in a medium saucepan, stirring until golden and fragrant, about 6 minutes. Add salt, 1 tablespoon olive oil, and boiling water. Reduce heat to low, cover, and simmer 20 minutes. Let stand 5 minutes; then fluff with a fork. 2. In a skillet over medium-high heat, add remaining olive oil and garlic; sauté 30 seconds. Add kale; sauté until deep green and tender, 3–4 minutes. Stir in cooked quinoa, lemon juice, pine nuts, and salt and pepper to taste.
PER SERVING: 329 cal, 16g fat (8g mono, 6g poly, 2g sat), 0mg chol, 10g protein, 36g carb, 5g fiber, 319mg sodium
Roasted Sweet Potato Sticks
with Basil-Tofu Dip Serves 4 | Gluten Free, Vegan, Quick
Dark vegetables like sweet potatoes are especially anti- inflammatory. Olive oil’s numerous healthy compounds include oleocanthal, which works like ibuprofen to quell inflammation.
3 organic sweet potatoes, unpeeled 3 tablespoons olive oil, divided
BASIL-TOFU DIP (makes ½ cup) 1 large clove garlic 1 green onion 6 fresh basil leaves 4 ounces medium or soft tofu, drained 1 tablespoon olive oil 1 teaspoon umeboshi vinegar
–Trina Kaufman
1. Preheat oven to 450°. Halve sweet potatoes lengthwise; cut each half into four long sticks. Brush with 2 tablespoons olive oil. Place skin side down in a 9x13-inch baking dish coated with 1 tablespoon oil. Roast on lower rack for 15–20 minutes, until fork tender. 2. While potatoes cook, make dip: Mince garlic, green onion, and basil in a food processor. Add tofu, oil, and vinegar. Blend well. Serve with sweet potato sticks.
–Joanne Saltzman
PER SERVING: 225 cal, 14g fat (7g mono, 5g poly, 2g sat), 0mg chol, 3g protein, 21g carb, 3g fiber, 317mg sodium
Sardine and Sun-Dried Tomato Salad Serves 4 | Gluten Free, Quick
Sardines contain the same inflammation-taming fats as salmon but are less expensive. Pairing sardines with tuna tones down their concentrated flavor; adjust the ratio if you like a pro- nounced taste. For a tuna-melt twist, spread this salad on sliced whole-grain bread, sprinkle with chopped tomatoes, and broil until hot.
¼ cup canola mayonnaise ¼ cup chopped sun-dried tomatoes in oil, drained 2 tablespoons minced red onion 2 tablespoons minced flat-leaf parsley 1 medium clove garlic, minced Pinch of cayenne pepper 1 (6-ounce) can solid white tuna, drained well and flaked 1 (4- to 5-ounce) can boneless, skinless sardines, drained and chopped 1 cup arugula leaves 4 cups mixed salad greens 2 small Roma tomatoes, chopped ½ cup chopped walnuts, toasted
1. In a medium bowl, combine mayonnaise, sun-dried tomatoes, onion, parsley, garlic, and cayenne pepper. Gently stir in tuna and sardines; season with salt and pepper. 2. In another bowl, toss arugula, greens, and tomatoes. Divide among four plates. Top with fish salad and walnuts.
PER SERVING: 335 cal, 25g fat (10g mono, 13g poly, 2g sat), 64mg chol, 21g protein, 9g carb, 3g fiber, 460mg sodium EAT MORE
Beans and legumes Colorful fruits and vegetables Dark chocolate Ginger and turmeric Oily fish Olive oil Tea
Whole grains EAT LESS Chips
–Lisa Turner ➻
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deliciousliving.com | february 2013
Crackers Fried foods Poultry and beef Soda Sugar White bread White potatoes
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