Eating anti-inflammatory foods is beneficial because they:
Reduce inflammation, lowering the risk of chronic diseases like heart disease and arthritis.
Support joint, heart, and digestive health.
Boost brain health and may reduce the risk of cognitive decline.
Aid in weight management and promote overall well-being.
Drink
Golden milk
Ingredients:
2 cups of milk (you can use dairy milk, almond milk, coconut milk, or any other milk of your choice)
1 teaspoon ground turmeric
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger (or freshly grated ginger)
A pinch of ground black pepper
Sweetener of your choice, such as honey, maple syrup, or stevia (optional)
1 teaspoon coconut oil or ghee (optional, for added creaminess)
Instructions:
Warm the Milk: Pour the milk into a small saucepan and heat it over medium-low heat until it's warm but not boiling. Stir occasionally to prevent scalding.
Mix in the Spices: While the milk is warming, add the ground turmeric, cinnamon, ginger, and black pepper to the saucepan. Whisk or stir the mixture until the spices are well combined with the milk.
Sweeten (Optional): If desired, add a sweetener of your choice to the golden milk. Adjust the amount based on your taste preferences. Keep in mind that traditional golden milk recipes don't always include sweeteners, but adding a touch can enhance the flavor.
Add Fat (Optional): For added creaminess and to help absorb the fat-soluble compounds in turmeric, you can stir in a teaspoon of coconut oil or ghee.
Simmer and Stir: Continue to heat the golden milk mixture over low heat, stirring occasionally, for about 5-10 minutes. This allows the flavors to meld together and ensures that the turmeric is fully dissolved.
Strain (Optional): If you prefer a smoother texture, you can strain the golden milk through a fine-mesh sieve or cheesecloth before serving to remove any larger spice particles.
Serve: Once the golden milk is warmed to your liking and well combined, pour it into mugs and serve immediately. You can garnish each mug with a sprinkle of ground cinnamon or a cinnamon stick for added flavor and visual appeal.
Enjoy your homemade healthy golden milk as a soothing and nutritious beverage any time of the day!
Lunch
Spinach and persimmon salad
Ingredients:
4 cups fresh baby spinach leaves
2 ripe persimmons, thinly sliced
1/4 cup chopped walnuts or pecans
1/4 cup crumbled feta cheese or goat cheese (optional)
2 tablespoons dried cranberries or raisins (optional)
2 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar
1 teaspoon honey or maple syrup
Salt and pepper to taste
Instructions:
Prepare the Ingredients:
Wash the baby spinach leaves thoroughly and pat them dry with paper towels or a clean kitchen towel.
Peel the persimmons, remove the stems, and thinly slice them. Discard any seeds.
If using nuts, chop the walnuts or pecans into smaller pieces.
Assemble the Salad:
In a large salad bowl, combine the baby spinach leaves, sliced persimmons, chopped nuts, crumbled cheese (if using), and dried cranberries or raisins (if using). Toss gently to mix everything together.
Make the Dressing:
In a small bowl, whisk together the extra virgin olive oil, balsamic vinegar, honey or maple syrup, salt, and pepper until well combined. Adjust the seasoning to taste.
Dress the Salad:
Drizzle the dressing over the salad ingredients in the bowl.
Toss the salad gently to evenly coat the ingredients with the dressing.
Serve:
Transfer the dressed spinach and persimmon salad to individual serving plates or bowls.
If desired, sprinkle a little extra cheese or nuts on top for garnish.
Serve immediately and enjoy your healthy and flavorful salad!
This salad is refreshing, vibrant, and packed with nutrients from the spinach and persimmons. Feel free to customize the recipe by adding other ingredients like avocado slices, sliced red onions, or a different type of cheese according to your taste preferences.
Dinner
Salmon and sweet potato salad
Ingredients:
2 salmon fillets (about 6 ounces each), skin removed
2 medium sweet potatoes, peeled and cubed
4 cups mixed salad greens (such as spinach, arugula, or kale)
1 avocado, sliced
1/4 cup cherry tomatoes, halved
1/4 cup sliced red onion
2 tablespoons chopped fresh cilantro or parsley (optional)
2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon Dijon mustard
Salt and pepper to taste
Lemon wedges, for serving
Instructions:
Preheat the Oven:
Preheat your oven to 400°F (200°C).
Prepare the Salmon and Sweet Potatoes:
Place the salmon fillets on a baking sheet lined with parchment paper or aluminum foil. Season the salmon with salt and pepper to taste.
In a separate bowl, toss the cubed sweet potatoes with 1 tablespoon of olive oil, salt, and pepper until evenly coated. Spread them out on another baking sheet lined with parchment paper or aluminum foil.
Roast in the Oven:
Place both the salmon and sweet potatoes in the preheated oven.
Roast the sweet potatoes for about 20-25 minutes or until they are tender and lightly browned.
Roast the salmon for about 12-15 minutes or until it is cooked through and flakes easily with a fork.
Prepare the Salad Ingredients:
While the salmon and sweet potatoes are roasting, prepare the salad ingredients.
In a large salad bowl, combine the mixed salad greens, avocado slices, cherry tomatoes, sliced red onion, and chopped fresh cilantro or parsley (if using).
Make the Dressing:
In a small bowl, whisk together the remaining 1 tablespoon of olive oil, lemon juice, Dijon mustard, salt, and pepper to taste until well combined.
Assemble the Salad:
Once the salmon and sweet potatoes are cooked, remove them from the oven and let them cool slightly.
Flake the salmon into bite-sized pieces using a fork.
Add the roasted sweet potatoes and flaked salmon to the salad bowl with the mixed greens and other ingredients.
Drizzle the dressing over the salad and toss gently to combine.
Serve:
Divide the salmon and sweet potato salad among serving plates.
Serve immediately with lemon wedges on the side for an extra burst of flavor.
Enjoy your healthy and delicious salmon and sweet potato salad! It's packed with protein, fiber, and nutrients, making it a satisfying and nutritious meal option.