CreakyJoints had the opportunity to connect with Chloe McLeod, one of the authors of the newly published eBook: Anti-inflammatory eating: Recipes from your dietitian’s kitchen. Here are some tips she provides and a recipe from the eBook.


Top 10 tips for Anti-Inflammatory Eating

 

Basil

  1. Fill half your plate with low starch vegetables, the more colourful the better. Green leafy vegetables in particularly are rich in nutrients that help reduce inflammation
  2. Include plant based proteins, such as legumes, lentils, nuts, seeds and tofu.
  3. Choose low GI, minimally processed carbohydrates, in quantities that your body requires.
  4. Include healthy fats, from avocados, olive oil, oily fish (such as salmon, mackerel or sardines), and nuts and seeds.
  5. Include a variety of herbs and spices; in particularly, turmeric, ginger, cumin and parsley.
  6. Avoid processed, high sugar, salt and saturated fat choices – to quote Michael Pollan ‘food like substances’.
  7. Prepare your food using healthy cooking methods. Avoid adding extra sugar, salt or unhealthy fats whilst cooking and preparing meals.
  8. Drink plenty of water, aim for your urine to be a pale yellow/straw colour.
  9. Plan ahead – the more organised you are, the easier it is to make the best choice.
  10. Do your best; you are not expected to be ‘perfect’ – eat as well as you can for what your time and budget allows. If you end up having something less healthy, enjoy it, but then work to get back on track for the next meal.

Looking for a quick anti-inflammatory dinner that you can make tonight? Try Chloe’s delicious Turmeric Snapper detailed below.

Turmeric Snapper

Serves: 2 Prep Time: 5-10 Minutes Cook Time: 5-10 minutes
cropped image of Turmeric snapper

Ingredients:

  • 1 ½ tsp of turmeric
  • 1 clove garlic, crushed
  • 2 tbsp extra virgin olive oil
  • 2 snapper fillets (approximately 120-150g / 4-6oz each)

Method:

  1. Combine turmeric, crushed garlic and olive oil in a bowl to form a paste.
  2. Coast snapper fillets with paste.
  3. Pan fry in a hot pan (no extra oil is necessary) for 2-3 minutes on each side, or until cooked through.
  4. Serve with mixed salad or vegetables.

Note: a delicious alternative is adding finely chopped basil, coriander or parsley to the paste.


For more delicious anti-inflammatory recipes purchase the e-book at http://www.bjchealth.com.au/diet/the-key-to-an-anti-inflammatory-diet