Taylor Anti-inflammatory diet cookbook for beginners

1000 Days of Easy & Tasty Recipes with 28-Day Meal Plan to Lose Weight, Reduce Inflammation and Boost Autoimmune Systems
1. Auflage 2026
ISBN: 979-8-89965-111-3
Verlag: Staten House
Format: EPUB
Kopierschutz: 0 - No protection

E-Book, Englisch, 79 Seiten

Say goodbye to inflammation and transform your health with tons of easy and delicious recipes that you can cook on a budget!

Autoren/Hrsg.

Taylor, Emily

Leseproben

BREAKFAST

Quinoa and Cauliflower Congee

Preparation time: 10 minutes

Cooking time: 1 hour

Servings: 8

Ingredients:

? 1 cauliflower head, minced

? 2 tablespoons red quinoa

? 2 leeks, minced

? 1 tablespoon fresh ginger, grated

? 2 garlic cloves, grated

? 6 cups of water

? 2 tablespoons brown rice

? 1 tablespoon olive oil

? 1 tablespoon fish sauce

? 2 onions, minced

? Pinch of white pepper

For Garnish:

? 4 eggs, soft-boiled

? 2 red chilies, minced

? 1 lime, sliced into wedges

? ¼ cup packed basil leaves, torn

? ¼ cup loosely packed cilantro leaves, torn

? ¼ cup loosely packed spearmint leaves, torn

Directions:

1. Put olive oil into a huge skillet on medium heat. Sauté shallots, garlic, and ginger until limp and aromatic; pour into a slow cooker set at medium heat.
2. Except for garnishes, pour remaining ingredients into slow cooker; stir. Put the lid on. Cook for 6 hours. Turn off heat. Taste; adjust seasoning if needed.
3. Ladle congee into individual bowls. Garnish with basil leaves, cilantro leaves, red chilli, and spearmint leaves. Add 1 piece of soft-boiled egg on top of each; serve with a wedge of lime on the side. Slice egg just before eating so yolk runs into congee. Squeeze lime juice into congee just before eating.

Nutrition: Calories: 138 kcal Protein: 7.23 g Fat: 7.65 g Carbohydrates: 10.76 g

Breakfast Arroz Caldo

Preparation time: 20 minutes

Cooking time: 30 minutes

Servings: 5

Ingredients:

? 6 eggs, white only

? 1½ cups brown rice, cooked

For the filling:

? ¼ cup raisins

? ½ cup frozen peas, thawed

? 1 white onion, minced

? 1 garlic clove, minced

? oil, for greasing

Directions:

1. For the filling, spray a small amount of oil into a skillet set over medium heat. Add in onion and garlic. Stir-fry until former is limp and transparent.
2. Stir-fry while breaking up clumps, about 2 minutes. Add in remaining ingredients. Stir-fry for another minute.
3. Turn down the heat, and let filling cook for 10 to 15 minutes, or until juices are greatly reduced. Stir often. Turn off heat. Divide into 6 equal portions.
4. For the eggs, spray a small amount of oil into a smaller skillet set over medium heat. Cook eggs. Discard yolk. Transfer to holding the plate.
5. To serve, place 1 portion of rice on a plate, 1 portion of filling, and 1 egg white. Serve warm.

Nutrition: Calories: 53 kcal Protein: 6.28 g Fat: 1.35 g Carbohydrates: 3.59 g

Apple Bruschetta with Almonds and Blackberries

Preparation time: 20 minutes

Cooking time: 30 minutes

Servings: 5

Ingredients:

? 1 apple, sliced into ¼-inch thick half-moons

? ¼ cup blackberries, thawed, lightly mashed

? ½ tsp. fresh lemon juice

? 1/8 cup almond slivers, toasted

? Sea salt to taste

Directions:

1. Drizzle lemon juice on apple slices. Put these on a tray lined with parchment paper.
2. Spread a small number of mashed berries on top of each slice. Top these off with the desired number of almond slivers.
3. Sprinkle sea salt on “bruschetta” just before serving.

Nutrition: Calories: 56 kcal Protein: 1.53 g Fat: 1.43 g Carbohydrates: 9.87 g

Hash Browns

Preparation time: 15 minutes

Cooking time: 15 minutes

Servings: 4

Ingredients:

? 1-pound Russet potatoes, peeled, processed using a grater

? Pinch of sea salt

? Pinch of black pepper, to taste

? 3 Tbsp. olive oil

Directions:

1. Line a microwave safe-dish with paper towels. Spread shredded potatoes on top. Microwave veggies on the highest heat setting for 2 minutes. Remove from heat.
2. Pour 1 tablespoon of oil into a non-stick skillet set over medium heat.
3. Cooking in batches, place a generous pinch of potatoes into the hot oil. Press down using the back of a spatula.
4. Cook for 3 minutes every side, or until brown and crispy. Drain on paper towels. Repeat step for remaining potatoes. Add more oil as needed.
5. Season with salt and pepper. Serve.

Nutrition: Calories: 200 kcal Protein: 4.03 g Fat: 11.73 g Carbohydrates: 20.49 g

Sun-Dried Tomato Garlic Bruschetta

Preparation time: 10 minutes

Cooking time: 5 minutes

Servings: 6

Ingredients:

? 2 slices sourdough bread, toasted

? 1 tsp. chives, minced

? 1 garlic clove, peeled

? 2 tsp. sun-dried tomatoes in olive oil, minced

? 1 tsp. olive oil

Directions:

1. Vigorously rub garlic clove on 1 side of each of the toasted bread slices
2. Spread equal portions of sun-dried tomatoes on the garlic side of bread. Sprinkle chives and drizzle olive oil on top.
3. Pop both slices into oven toaster, and cook until well heated through.
4. Place bruschetta on a plate. Serve warm.

Nutrition: Calories: 149 kcal Protein: 6.12 g Fat: 2.99 g Carbohydrates: 24.39 g

Mushroom Crêpes

Preparation time: 1 hour 30 minutes

Cooking time: 30 minutes

Servings: 6

Ingredients:

? 2 eggs

? 3/4 cup milk

? 1/2 cup all-purpose flour

? 1/4 teaspoon salt

? For the filling

? 3 tablespoons all-purpose flour

? 2 cups of cremini mushrooms, sliced

? 3/4 cup chicken broth

? 1/2 cup Parmesan cheese, grated

? 1/8 teaspoon cayenne

? 1/8 teaspoon nutmeg

? ¾ cup milk

? 3 garlic cloves, minced

? 2 tablespoons of parsley (chopped)

? 6 slices of deli-sliced cooked lean ham

? 1/4 teaspoon of salt

? Freshly ground pepper

Directions:

1. Put and combine the salt and flour in a bowl. In another bowl, whisk the eggs and milk. Gradually combine the two mixtures until smooth. Leave for 15 minutes.
2. Spray a skillet using non-stick cooking spray and put over medium heat. Stir the batter a little. Add 1/4 of the batter into the skillet. Tilt the skillet to form a thin and even crêpe. Cook for 1-2 minutes or until the bottom is golden and the top is set. Flip and cook for 20 seconds. Transfer to a plate.
3. Repeat the steps with the remaining batter. Loosely cover the cooked crêpes with plastic wrap.
4. For the filling. Put all together the ingredients for filling in a saucepan on medium heat – flour, milk, cayenne, nutmeg, and pepper. Constantly whisk until thick or around 7 minutes. Remove from the stove. Stir in a tablespoon of parsley and cheese. Loosely cover to keep warm.
5. Spray a skillet using non-stick cooking spray and put over medium heat. Cook the garlic and mushrooms. Season with salt. Cook for 6 minutes or until the mushrooms are soft. Add 2 tablespoons of sherry. Cook for a couple of minutes. Remove from the stove. Add the remaining parsley and stir.
6. Put the crêpes side by side on a flat surface. Spread a tablespoon of the sauce and 2 tablespoons of the cooked mushrooms. Roll up the crêpes and transfer them to a greased baking dish. Put all the sauce on top. Bake in the oven at 450°F for 15 minutes.

Nutrition: Calories: 232 kcal Protein: 16.51 g Fat: 10.8 g Carbohydrates: 16.25 g

Oat Porridge with Cherry and Coconut

Preparation time: 10...