Inflammation is a component of arthritis and possibly even cardiovascular disease. Some foods may help. Try these anti-inflammation recipes. Four dishes courtesy of Chef Nancy Waldeck with Cancer Wellness at Piedmont.
Acciughe with Italian Garlic, Parsley and Caper Sauce
- 1 Tin Anchovies, Rinsed and Patted Dry
- 3 TB Extra Virgin Olive Oil
- 1 Tsp Turmeric
- ½ Tsp Black Pepper
- 2 Garlic Cloves, Grated
- 3 TB Chopped Capers
- ¼ Cup Minced Parsley
- 1 TB Lemon Juice
- Freshly Grated Black Pepper
- 4 Cups Roasted Vegetables, Your Choice*
- 2 Cups Quinoa, Cooked to Package Directions
- ¼ Cup Freshly Grated Parmesan or Pecorino Cheese OR Toasted Bread Crumbs
Step One:
Chop the anchovies and sauté them in the olive oil with turmeric and black pepper over medium heat until they dissolve. Add the garlic and capers, and cook and stir until fragrant (about one minute). Remove from the heat and immediately stir in the parsley and lemon juice. Add a few grinds of black pepper.
Step Two:
Place the roasted veggies over a bed of quinoa. Drizzle the sauce over and garnish with the cheese or breadcrumbs. *Roasting the veggies is easy! Your choice of veggies: red or yellow onion, eggplant, red and/or gold beets, squash, sweet potatoes, red bell peppers, etc. Cut all the veggies in uniform sizes – about 1” pieces. Toss them with a little olive oil or spray well with olive oil spray and place them on a sheet pan. Sprinkle with sea salt and black pepper and place in a 400F oven until soft and brown on the edges.
Celeriac Slaw
- 5 TB Light Olive Oil Mayonnaise
- Zest of 1 Tangerine
- 1 TB Freshly Squeezed Tangerine Juice
- 1 Tsp Freshly Squeezed Lime Juice
- 1 TB Dijon Mustard
- Sea Salt and Freshly Ground Black Pepper to taste
- ½ Tsp Fresh Thyme Leaves
- ½ Tsp Fresh Chopped Oregano
- ½ LB Finely Shredded Carrot
- ½ LB Finely Shredded Celery Root
- 2 Cups Finely Shredded Napa Cabbage
- 1 Avocado, Peeled and Chopped
- 2 TB Thinly Sliced Green Onion Tops – or Chives
Step One:
In a large bowl, whisk together the mayonnaise, juices, mustard, salt, pepper and herbs together until well incorporated. Toss with the carrots and celery root, cover with plastic wrap, and refrigerate at least an hour to allow the flavors to meld.
Step Two:
Remove the salad from the fridge and place it on a bed of the napa cabbage. Place the chopped avocado on top and sprinkle with the green onion or chives.
Fresh Berry Parfait
- ½ Cup Chopped Walnuts
- 1 Cup Regular Oatmeal
- 2 Cups Nonfat Greek Yogurt
- 1 Cup Chopped Strawberries and/or Cherries
- 1 Cup Blueberries
- 1 Cup Blackberries or Raspberries
- Fresh Mint for Garnish
Step One:
Spread the walnuts and oatmeal out on a sheet pan. Bake in a 400F oven for about 6 – 8 minutes, or until the mixture is golden and toasty. Remove from the oven and let cool.
Step Two:
Combine the fruit in a bowl. With a fork, lightly press the berries together to allow the juices to combine.
Step Three:
In a narrow parfait glass, layer the yogurt, then the berries and finally the oatmeal topping. Repeat and end with the topping, garnishing with a fresh berry and a sprig of mint.
Spiced Currant Cornbread Muffins (Gluten-free)
- 1 Large Egg
- 2 Oz Canola or Grapeseed Oil
- 1 Cup Light Buttermilk
- 2 Tsp Grated Fresh Ginger
- 1 Cup Stone Ground Cornmeal
- 1 Cup All Purpose Gluten-Free Flour
- ½ Tsp Cardamom
- ½ Tsp Cinnamon
- 1 TB Baking Powder
- 1 Tsp Baking Soda
- 1 Tsp Fine Sea Salt
- ½ Cup Currants
Step One:
Preheat the oven to 450F. In a small bowl, whisk the egg, oil, buttermilk and ginger together.
Step Two:
In a large bowl, stir all dry ingredients together. Fold in the egg mix and currants to the cornmeal mixture, mixing until just combined. Spoon the batter into a (12 hole) well-sprayed muffin tin. Bake until tops are golden, about 12 -15 minutes.
How could you make this recipe NOT gluten-free? Just substitute the gluten-free flour with all-purpose flour. Better yet, use whole wheat pastry flour!
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