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Anti-Inflammatory Recipe Book
© 2017 Better Beyond 50 www.BetterBeyond50.com 2
Copyright © 2019, Better Beyond 50 All rights reserved. No portion of this book may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for his or her own personal use. This book may not be reproduced in any form without the written permission of the publisher, except by a reviewer who wishes to quote brief passages in connection with a review written for inclusion in a magazine, newspaper or website and has written approval prior to publishing. BetterBeyond50.com Professional Advice Disclaimer The nutrition, exercise, and health information and activities described in this book were developed by the author and are to be used as an adjunct to improved health, fitness, and weight-loss. These programs may not be appropriate for everyone. All individuals, especially those who suffer from any disease or are recovering from any injury, should consult their physicians regarding the advisability of undertaking any of the activities suggested in these programs. The author has been painstaking in her research. However, she is neither responsible nor liable for any harm or injury resulting from this program or the use of the exercises or exercise devices described herein.
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__________________________ BREAKFAST RECIPES __________________________
Cranberry Cinnamon Oatmeal Ingredients(serves1)2cupswater1apple,coredanddiced1/2cupfreshcranberries1cupquick-cookingoats1-2tspGoldenLakanto*1/2teaspoongroundcinnamon1/4teaspoongroundnutmeg1pinchsalt1/2cupchoppedwalnuts
Directions:1. Combine water, apple, andcranberries together in a bowl;bringtoaboil.
2. Cookmixtureuntilcranberriesburstandappleistender,about5minutes.3. Reduceheattomediumandstiroats,brownsugar,cinnamon,nutmeg,andsaltinto applemixture. Cook, stirring continuously, untilwater is absorbed andoatmealthickens,2to3minutes.
4. Topoatmealwithwalnuts.Enjoy!
*Lakantoisazero-glycemicsweetenermadefrommonkfruitthatcooksandbakeslikesugarbutisamuchhealthiersubstitute.Iusethisbrand:http://amzn.to/2yP6zht
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__________________________ BREAKFAST RECIPES __________________________
Chocolate, Strawberry & Avocado Smoothie
Ingredients(serves2)12oz.coconutmilk1cupfrozenstrawberries1ripeavocado,chopped2tablespoonscacaopowder(orunsweetenedcocoapowder)½teaspoonvanilla1 scoop Stevia Now (*optional-added forsweetness)
Directions:1. Placeallingredientsinahigh-poweredblender,startingwiththenutmilk.Blenduntilwellblendedandcreamy.Enjoy!
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__________________________ BREAKFAST RECIPES __________________________
Scrambled Eggs with Rosemary & Capers
Ingredients(serves1)2free-rangeeggs1tsp.grass-fedorganicbutter1tsp.capers1tsp.rosemarySeasaltandpepper,totaste
Directions:1.Crack theeggs intoabowl andwhisktogether.2.Placeasmallskilletonlowheatand add the butter. When thebutter begins to bubble add thecapersandrosemaryandstirfor1minute.3.Addthewhiskedeggsandcookonalowtemperature,scramblingandturningwithaspatulauntiltheeggsarecooked.4.Servewithsaltandpeppertotaste,ifdesired.Enjoy!
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_________________________ BREAKFAST RECIPES ______________________
Southwest Sliders
Ingredients(serves4)1lb.groundturkey,beeforpork¼redonion,minced¼redonion,thinlysliced½jalapenopepper,diced½redbellpepper,diced1teaspoongroundcumin½teaspoongroundredpeppersaltandpepper,totaste1tablespoonfat(Iusedbaconfat)
Directions:1.Addallyouringredientsforyourburgersinalargebowl.Shapeintosmallburgerpatties.2.Heatupalargeskilletundermediumheatwithabitoffatinit(Iusedbaconfat)andaddyoursliders.Flipafterabout3-5minutesoruntilcookedtoyourliking.3.ServetoppedwithSpicyAvocadoSlaw(page15).Enjoy!
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__________________________ BREAKFAST RECIPES __________________________
Pizza Quiche Ingredients(serves8)8wholeeggs¼c.blackolives,sliced6sundriedtomatoes,chopped1smallredonion,chopped½cupbroccoli,chopped½tsp.paprika½tsp.onionpowder½tsp.finegrainseasalt1tbsp.choppedfreshchives1tbsp.coconutoiltocoatthepan
Directions:1.Cookthebaconinacastironskilletovermed-hiheatuntilcrisp,drainonpapertowelsandsetaside.2.Preheatovento375degreesandgreasepieplatewithcoconutoil.3. In amediummixingbowl,whisk together the eggs, salt, paprika andonionpowder.4. Crumble the cooled bacon and add to the eggmixture. Last, add thechoppedchivesandstirtocombine.5. Pour egg mixture into pie place. Bake in the preheated oven 30-40minutes,oruntiltheeggshaveset.Removefromovenandletcoolbeforeremovingandserving.Enjoy!
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__________________________ BREAKFAST RECIPES __________________________
Berry Chia Pudding
Ingredients(serves2)1-1½cupscoconutmilk¼cupchiaseeds⅓cupblueberries⅓cupraspberries⅓cupstrawberries,slicedinhalves¼cupunsweetenedcoconutflakesOptional:1scoopofstevia
Directions:1. In a bowl, mix together all of theingredients except the coconutflakes and nuts. Place in therefrigeratorovernight.
2. Toserve,placehalfofthechiapuddinginabowlandtopwithcoconutflakesandnuts.Enjoy!NOTE:Theimageshowsalmonds,butyouwouldexcludetheseaspartofthe30-DayEliminationDiet.
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__________________________ BREAKFAST RECIPES __________________________
Bacon, Apple & Strawberry Salad Ingredients(serves1)2-3piecesofbacon1c.lettuce,chopped2strawberries,sliced¼apple,chopped¼c.pumpkinseedsDressingApplecidervinegarOliveoilSeasaltBlackPepper
Directions:1.Inaskillet,cookthebaconovermediumheat.2.Meanwhile,assembletherestofthesaladingredientsinabowl.3.Whenbaconiscookedtoyourliking,breakintobite-sizedbitsandsprinkleoversalad.Topwithpecans.Enjoy!
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__________________________ BREAKFAST RECIPES __________________________
Simple Strawberry Smoothie
Ingredients(serves1)12ouncescoconutmilk1cupstrawberries,frozen1teaspoonflaxseeds1bunchkale,spinachorSwisschard1 scoop Stevia Now (*optional-added forsweetness)
Directions:1.Placeallingredientsinablenderintheorderlisted.Blendonhighuntilsmooth.Enjoy!
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__________________________ BREAKFAST RECIPES __________________________
Breakfast Sausage Ingredients(serves4)1poundgroundpork1teaspoongroundsage1teaspoonpaprika1teaspoonseasalt1teaspoonblackpepper1tablespooncoconutoil,toheatintheskillet
Directions:1.Preheat1tablespooncoconutoilinaskilletovermediumheat.2.Combinespicesinasmallbowl.Addporkandmixuntilwellcombined.3.Forminto8patties.4.Cookpattiesovermediumheatuntilbrownedandcookedthrough.Enjoy!
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__________________________ BREAKFAST RECIPES __________________________
Very Berry Smoothie
Ingredients(serves1)12ouncescoconutmilk1cupmixedberries,freshorfrozen¼smallavocado1teaspoonflaxseeds1teaspoonchiaseeds1bunchkale,spinachorSwisschard1 scoop Stevia Now (*optional-added forsweetness)
Directions:1.Placeallingredientsinablenderintheorderlisted.Blendonhighuntilsmooth.Enjoy!
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____________________ LUNCH/DINNER RECIPES _____________________
Balsamic Chicken Kabobs
Ingredients(Serves4)2.5lbs.boneless,skinlesschickenbreasts,cutinto1"cubes2redpeppers,cutintocubes1yellowpepper,cutintocubes1redonion,cutintocubes1pintcherrytomatoes1yellowsquash,cutinto½"slices2zucchini,cutinto½"slicesBalsamicMarinade¼cupbalsamicvinegar¼cupoliveoil1tablespoonDijonmustard1tablespoonhoney1teaspoondrybasilSeasalt&pepper
Directions:1.Inasmallbowl,addbalsamicvinegar,Dijonmustard,honey,drybasil,salt,andpepper.Whisktogetherandslowlyaddintheoliveoilwhiskingtheentiretime.2.Inalargebowl,addchickencubesandhalfthebalsamicmixture,reservetherest.Stirtomakesureallthechickeniscoated.Placemarinatedchickeninglass-covereddishandplaceintherefrigeratorfor20-60minutestomarinade.3.Preheatgrilltomediumhighheat(375-400degreesF).4.Removethechickenfromtherefrigeratorandassemblethekabobs.Alternateveggieswithchickenonaskeweruntileverythingisusedup.5.Placekabobsonthegrillandgrilleachsidefor3-4minutes,untilcharred.Brushtheremainingmarinadeonthekabobs.Grillfor2moreminutes.6.Removefromgrillandserve.Enjoy!
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_________________________ LUNCH/DINNER RECIPES ______________________
Poached Cod in Tomato Sauce
Ingredients(serves2)4(6-ounce)skinless,bonelesscodfillets2cupssugar-freemarinarasauce2tsp.chives2tsp.Italianparsley2tsp.basilSeasaltandblackpepper,totaste
Directions:1.Sprinklebothsidesofthecodwithseasalt.2.Grabaskilletwithalid,andpourinmarinarasauce.Theskilletshouldbelargeenoughtofitthefilletssnuglyinasinglelayer.Ifyou’repoachingfourfillets,a10-inchskilletworksgreat.3.Increasetheheattohightobringthesaucetoaboil.Whenthesauceisbubbling,carefullyslipintheseasonedfillets.4.Lowertheheattomedium-low—enoughtomaintainasimmer.Coverthepanandcookfor5to8minutesoruntilthefishisopaqueandcookedtoyourpreferreddoneness.5.Topthefishwithblackpepperandherbs.6.Servethesaucyfishwithasalad,EasyGrilledVegetables(August2017MealPlanpage12),orcauliflowerrice(September2017MealPlanpage12).Enjoy!
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_________________________ LUNCH/DINNER RECIPES ______________________
Chinese Chicken Salad
Ingredients(Serves2)8ounceschickenthighs,cookedandchopped1scallion,chopped1celerystalk,chopped3cupsromainelettuce,chopped2tablespoonssesameseeds1-2teaspoonscoconutoil
Dressing:3tablespoonsapplecidervinegar1teaspooncoconutaminos*Directions:1. Preheatovento350degreesfor35-40minutes.Topeachpieceofchickenwith1teaspoonofcoconutandsprinklewithseasaltandpepperbeforebaking.Bakefor35-40minutes.
2. Makesaladdressingbywhiskingtogetherfirstthreeingredients.Addsesameoiltovinegarmixtureandstirtogether.
3. Addallsaladingredientstoalargebowl.Tosstocombine.4. Toserve,dividethesaladmixtureinhalfthendrizzlewithAsiandressingandtopwithsesameseeds.Enjoy!
*Coconutaminostastelikesoysauce,butamuchhealthiersubstitute.Iincludealinktoarecommendedbrandinyourshoppinglistonpage25.
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_________________________ LUNCH/DINNER RECIPES ______________________
Bacon Sliders with Caramelized Onions
Ingredients(serves2)1poundgrassfedgroundbeef1teaspoonseasalt1teaspoonpepper1teaspoongarlicpowder2tablespoonscoconutoil1smallonion,slicedthin1ripeavocados,sliced4piecesbacon,cooked(optional)Directions:5. Addonetablespooncoconutoiltomediumskillet.Headovermediumhighheat.Oncemelted,addtheonions.Sautéuntiltranslucent(10-15minutes).Setasideinabowl.
6. Formfourburgerswithgroundbeef.Seasonbothsideswithspices.7. Addonetablespooncoconutoiltosameskilletusedtocookbacon.Heatovermediumhighheat.Placeburgersinskilletandcookeachsidefor2-3minutes(ormoredependingonhowwellyoulikeitcooked).Removefromheatandletsitforaboutoneminute.
8. Toassembleburgers,placeonesliceoftomatoonaplate,thentheburgerandtwotablespoonsofcaramelizedonions.Topwithasliceofbaconandasliceavocado(youcanuseonequarteranavocadoforeachburger.Enjoy!
*Note:The image shows tomatoes, but youwouldexclude theseaspartofthe30-DayEliminationDiet.
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_________________________ LUNCH/DINNER RECIPES ______________________
Grilled Adobo Chicken
Ingredients(serves2)1lb.chickenbreast2tbsp.oliveoil1tbsp.Adoboseasoning1tsp.garlicgranules1tsp.paprikaSeasaltandpeppertotasteSugar-freeBBQsauce*optional
Directions:1.Preheatyourgrilltoamediumheat.2.Dripoliveoiloverchickenandsprinklechickenwithspices.3.Placethechickenonthegrillandgrillfor8to10minutes.4.Turnthechickenover,closethecover,andcontinuecookingforanother8to10minutesoruntilcookedthrough.5.ServewithBBQsauce,ifdesired.Enjoy!
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_________________________ LUNCH/DINNER RECIPES ______________________
Beef Taco Salad Ingredients(serves6)1tablespooncoconutoil3poundsgroundgrass-fedbeef1smallyellowonion,chopped2clovesgarlic,minced5tablespoonsMexicanSeasoning2headsromainelettuce,chopped2mediumcarrots,chopped2radishes,slicedthin
AvocadoDressing1avocado1tablespoonapplecidervinegar½teaspoonseasalt1cupextra-virginoliveoil
Directions:1. Addcoconutoil tocoldpan. Turnheatup tomedium. Add thebeef,onionandgarlic.Cookuntilmeatisfullybrown,about5minutes.AddthetomatopasteandMexicanSeasoning.Simmerfor15minutes.
2. Makethedressingbycombiningallingredientsexcepttheoliveoilinablender.Blendintosmooth.Withtheblenderrunning,slowlyaddoliveoil.
3. Inalargebowl,mixtogetherthesaladingredients.4. Toserve,placesaladmixtureinabowl,addascoopofbeefmixtureandtopwithdressing.Enjoy!
*Note:You can substitute chickenor ground turkey inplaceof thebeef.Storedressinginglasscontainerforupto5days.
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_________________________ LUNCH/DINNER RECIPES ______________________
Turkey, Kale & Cauliflower Soup
Ingredients(serves4)1poundgroundturkey4shallots,chopped3carrots,sliced5cupschickenstock(sugarfree)1½cupcauliflower,minced4cupskale,chopped2tablespoonscoconutoilSeasaltandpeppertotaste
Directions:1.Meltthecoconutoilinalargepotandheatovermedium-highheat.2.Addtheshallots,carrots,andcauliflower.Cookuntilsoft.3.Addtheturkeyandcookeduntilmeatisfullycooked.4.Addthechickenstockandkale.5.Bringtoaboil,theaddkaleandreducetolowheat.Coverandletsimmerfor15minutes.Enjoy!
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_________________________ LUNCH/DINNER RECIPES ______________________
Herb-Seared Cod
Ingredients(serves4)4codfilets1teaspoonchives1teaspoonparsley1teaspoonthyme2garliccloves,mined1shallot,minced1tablespoonlemonjuice6tablespoonsbutter,meltedSeasaltandpeppertasteDirections:9. Preheatovento400degrees.10. Seasoneachfiletwithseasaltandpepper.11. Inabowl,mixmeltedbutter,garlic,shallot,andherbs.12. Heatskilletovermedium-highheat.13. Pourherbbutterintheskilletandsearfishonbothsides(about2minuteseachside).
14. Placefishinglassbakingdish,pourremainingsauceinskilletoverfishandcookintheoverfor7-8minutes.Enjoy!
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_________________________ LUNCH/DINNER RECIPES ______________________
Greek Meatballs
Ingredients(serves4)2poundsgroundbeef1eggbeaten3clovesgarlic,minced2tablespoonsdriedparsley3tablespoonstomatopaste1tablespoondriedoregano2mintleaves,mincedSeasaltandpeppertotaste
Directions:1.Preheatovento350degrees.2.Inabowl,combinegroundmeat,egg,parsley,garlic,tomatopaste,oregano,mint,saltandpepper.Usinghands,combinethoroughly.3.Formmeatintosmallmeatballs.4.Placemeatballsinglassbakingdishandcookfor20to25minutes.Enjoy!
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_________________________ LUNCH/DINNER RECIPES ______________________
Grilled Lemon Rosemary Chicken Ingredients(serves4)4large(2lbs.)chickenbreasts,boneless&skinless1largelemon,juiceandzestof1tbsp.rosemary1largegarlicclove,crushedor2tsp.garlicpowder1+1/2tsp.salt1tsp.blackpepperLemon,cutinto8slicesCoconutoil
Directions:1.Inamediumbowl,addlemonjuicepluszest,rosemary,garlic,salt,pepperandmixtocombine.Coverandrefrigerateforatleast1hourorupto8hours.2.Preheatgrilltolowheat.3.Laychickenandlemonslicesinasinglelayeronthegrillanddiscardthemarinade.Grillfor5-6minutes,flipthechickenandplacealemonsliceontopofthegrilledsideofthechickenbreast.Cookforanother5-6minutes.4.Removechickenfromthegrillandtransfertoaservingplatter.Servehot,withsidesalad,orroastedcarrots(September2017MealPlanpage13).Enjoy!
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_____________________________ DRESSINGS _____________________________
Italian Dressing
Ingredients(serves6-8)1tablespoonparsley1teaspoonoregano1clovegarlic,minced½teaspoonseasalt¼teaspoonblackpepper¼applecidervinegar¾cupoliveoil
Directions:1.Combineallingredientstoajarwithtight-fittinglid.Shakeuntilwellcombined.Adjustseasoningsasneeded.Enjoy!
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_____________________________ DRESSINGS _____________________________
Greek Dressing
Ingredients(serves4)¼cuplemonjuice2teaspoonsapplecidervinegar1teaspoongarlicpowder1tablespoonoregano½teaspoonmustardpowderPinchofseasaltPinchofblackpepper½cupextra-virginoliveoil
Directions:1. Placeallingredientsexcepttheoliveoilinsmallmixingbowl.Mixthoroughly.
2. Slowlywhiskinoiluntilmixedwell.Storeinaglasscontaineruntilreadytouse(forupto5days).Enjoy!
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_____________________________ DRESSINGS _____________________________
Classic Balsamic Vinaigrette
Ingredients(serves4)1/4cupbalsamicvinegar1crushedcloveofgarlic1tsp.driedoregano2tsp.Dijonmustard(optional)3/4cupextra-virginoliveoilseasaltandfreshlygroundblackpeppertotaste
Directions:1. Placealltheingredientsinaglassjar.Shakerigorouslyuntilwellcombined.
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_____________________________ DRESSINGS _____________________________
Ginger Vinaigrette
Ingredients(serves4)¼cupcoconutaminos1tablespoonsgingerpowder4tablespoons,oliveoil¼cupapplecidervinegar¼cuponions,mincedSeasaltandpeppertotaste
Directions:3. Combineallingredientsinasmallbowl.Whiskuntilwellcombined.Enjoy!
NOTE:Coconutaminostastelikesoysauce,butareamuchhealthiersubstitute.
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____________________ DRESSING OF THE MONTH ____________________
Crushed Tomato Vinaigrette
Ingredients(serves6)3tbsp.freshlimeorlemonjuice3/4c.extra-virginoliveoilSeasaltandfreshlygroundblackpeppertotaste4oz.cherrytomatoes1cloveofgarlic1/2tsp.Dijonmustard*optional
Directions:1. Addallingredientsinablenderandprocesstoasmoothpurée.Youcanthinitwithalittlewaterifnecessary.Enjoy!