Tag: anti-inflammatory

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Blood Orange and Ginger Sorbet

Much as I’ve loved this late and lurid winter we’re having in DC, I’m off to warmer weather. In an attempt to transport you to the places where people wear shorts and sip margaritas beachside this time of year, I thought I’d share with you a recipe for a refreshing sorbet. Personally, I’d eat this regardless of freezing temperatures so long as there’s a bathrobe and space heater nearby, am I right?!

While you might not be ready for this chilly concoction just yet, you should definitely bookmark the recipe or print it because blood oranges and ginger are two superfoods you don’t want to miss out on. Blood oranges are high in vitamin C, potassium, dietary fiber, carotenoids, and polyphenols like your standard oranges, and also have the added benefit of anthocyanins–powerful antioxidants which fight disease and inflammation. Ginger, one of my all-time favorite superfoods, is widely used to treat nausea, flatulence,stomach upset, and morning sickness. Ginger has also been linked to relieving the symptoms of upper respiratory tract infections, bronchitis, coughs, menstrual cramps, arthritis, and muscle pain. This super-root is as close to a homeopathic panacea as I’ve seen.

MOARfit by Amy RIzzotto | Blood Orange and Ginger Sorbet

Blood Orange and Ginger Sorbet

Ingredients:

  • 4 pounds blood oranges or other oranges
  • 1 1/4 cups water
  • 3/4 cup sugar
  • 1 ½ Tbs orange zest
  • 1 Tbs grated ginger
  • Juice of one Meyer lemon

Directions:

  1. Finely grate the zest of two oranges, 1 lemon, and about 1½” of peeled, fresh ginger root.
  2. Combine 1 1/4 cups water, sugar, zest and ginger in heavy medium saucepan. Stir over high heat until sugar dissolves and syrup boils; remove syrup from heat to cool.
  3. Peel oranges and remove all pith, strings, and seeds. Transfer oranges and lemon juice to a blender or food processor; puree until smooth, about 30 seconds. Measure 4 cups orange puree and mix into orange-lemon-ginger syrup (reserve any remaining puree for another use—hello bold an beautiful smoothies!).
  4. Cover orange mixture and refrigerate for at least 6 hours and up to 1 day to blend flavors.
  5. Process orange mixture in ice cream maker according to manufacturer’s instructions. Transfer to a container, cover, and freeze.
  6. Eat within a week for best results.
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Chickpea, Quinoa & Kale Taco Salad + Radicchio Wraps = Super-Bowl

Step up your lunch game with this vegan, gluten-free, Meatless Monday superfood taco salad recipe. Try saying that ten times fast.

If you’re underwhelmed or unsatisfied by your attempts at green salads, don’t throw in the towel on healthier habits. Salads don’t have to be all rabbit food. In fact, adding healthy whole grains, nuts or seeds and legumes to the mix will increase satiety (that feeling of, one, I’ve had enough and, two, it was downright tasty) and decrease the desire to graze after the meal. The fiber, healthy fats and proteins these ingredients bring to the table help improve digestion, stabilize blood sugar and nourish your muscles and mind.

Healthy Taco Salad Wraps

All of the nutrient-dense ingredients (kale, quinoa, chickpeas, etc) in this upgraded taco salad fit into those three categories of superfood add-ons. If you take it a step further and replace your tortilla strips or flour wrap with radicchio leaves, you’re kicking it up to a whole new level of good-for-you. The magenta hue of radicchio comes from a powerful antioxidant and anti-inflammatory pigment called anthocyanin. Anthocyanins are members of the same family of phytochemicals found in teas, honey, wines, fruits, vegetables, nuts, olive oil and cocoa–all of which have received a lot of well-deserved positive buzz from the health and nutrition field. The cherry on top–as well as the moderation factor–are a few coins of baked plantains. It’s amazing how a little something special can take a salad from boring to a monumental taste-bomb of deliciousness.

Healthy Taco Salad Bowl

Raddichio-wrapped Quinoa Kale Taco Salad w/ Spicy Avocado Dressing

Makes 6 servings

What You’ll Need

For the Quinoa Kale Taco Salad:

  • 1 small head of radicchio
  • 1 cup dry red quinoa
  • 6 cups chopped kale (stems removed)
  • 2 cups chickpeas (rinsed and drained)
  • 1 cup corn (canned or frozen works)
  • 1/4 cup raw, unsalted pumpkin or sunflower seeds
  • 1/2 red onion, finely diced
  • 1/2 cup fresh cilantro, finely chopped

For the Spicy Avocado Dressing:

  • 1 ripe avocado
  • Juice of 1 lemon
  • 1/2 cup water
  • 2 large cloves of garlic
  • 1 jalapeno, seeded
  • 1/4 cup fresh cilantro
  • Sea salt and pepper to taste

For the Plantains:

  • 1 plantain
  • 1 tbs olive oil
  • 1/2 tsp sea salt

How to Make It:

  1. Preheat oven to 400 F.
  2. Slice plantains into coins 1/8″ thick and toss in olive oil and sea salt. Place a cooling rack on a baking sheet and lay out a single layer of plantain coins. Bake for 20 min.Turn oven to broil and cook another 5 min, or until light golden brown. Remove and set aside to cool.
  3. While the plantains bake, cook quinoa according to package directions. When it’s done, set it aside to cool.
  4. Bring a large pot of water to a boil. Blanch the kale leaves in boiling water for 1 min, then remove from heat, drain and let cool.
  5. To make the dressing, combine all ingredients in a food processor or blender, mixing until smooth. Taste and adjust seasoning as needed.
  6. In a large bowl, combine quinoa, kale, chickpeas, corn, pumpkin or sunflower seeds, onion and fresh cilantro. Pour dressing on top, to taste, and toss until everything is well coated.
  7. Peel a few leaves of radicchio to line your bowl or layer your plate with. Scoop about 1 1/2 cups of the salad into your bowl or onto your plate. Garnish with a few plantains and enjoy!
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Lemon Ginger Apple Butter for your Meatless Monday (GF) (V)

As the saying goes, an apple a day keep’s the doctor away. The old adage is more than just a common cultural phrase, it’s a health claim backed by science. According to one of my favorite NYT columns, Well, consuming apples is linked to a decreased risk of stroke. Apples are also an excellent source of dietary fiber, which may be effective for those with high blood pressure. Like other colorful fruits, apples contain a number of antioxidants and  phytonutrients, including the flavonol quercetin, which has been associated with reducing inflammation in the body.
Bitten Apple
The best part about apples, in my opinion, is that unlike berries and (my personal favorite) pomegranate seeds, they are relatively inexpensive. And at this time of year, it’s easy to source them locally–or better yet, pick your own!
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After a recent trip to Stribling Orchard in Markham, VA I was left with a bounty of apples in need of a purpose. Since my slow-cooker is my chosen culinary best friend this fall, I decided to give apple butter a whirl. The result is a deliciously lemon-ginger spiked treat, perfect atop your Sunday morning pancakes or cup of plain yogurt.

Lemon-Ginger Apple Butter 

What You’ll Need:

8-10 medium to large apples

zest of one lemon

juice of one lemon

1 inch grated fresh ginger

1 tsp cinnamon

1/2 tsp. allspice

1/2 tsp cloves

1/2 cup Demarra cane sugar

How to Make It:
1. Wash and core apples, then rough chop them (leaving skin on).
2. Fill a 5 quart slow-cooker with your apples then toss together with lemon, zest, spices and sugar.
3. Cover and cook on high for 5-6 hours.
4. Blend the cooked apples until smooth with a hand blender or in a food processor.
5. Let cool then serve immediately or give canning a try to preserve your pickings all winter long.
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Cherry-Goji Overnight Oats

With all the buzz overnight oats have been getting these days, I felt obliged to give them a whirl. I also wanted to use this as an opportunity to test out how my gut would react to a little Greek yogurt. It’s been nearly two years since I’ve had any dairy but the health benefits of Greek yogurt in particular have left me constantly lusting for its low-cal, high-protein, calcium-and-B Vitamins-packed goodness. I’m happy to report that it did not upset my stomach in the least–must be all those gut-friendly probiotics in there, which not only help regulate digestion but also strengthen your immune system.

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While Greek yogurt was the most exciting ingredient for me, the real spotlight ought to be shined on the oats. According to the FDA, all that soluble fiber found in oats lowers LDL cholesterol (aka the bad kind). The antioxidants found in the goji berries, dried cherries and oats themselves have anti-inflammatory properties, making them an excellent choice for athletic, active folks like you and me. Muscle soreness, see ya later! 

When you add nutritional rockstar chia seeds into the mix you’re getting a higher concentration of omega-3 fatty acids than salmon. Omega-3s have been linked to health benefits related to conditions including cancer, IBS, lupus and rheumatoid arthritis. One tablespoon contains 18% of your RDA for calcium, tons of fiber and potassium and 4 g of protein. What can I say? Good things come in small packages.

Finally, I can’t let you get to the recipe without a quick reminder of how great maca powder is. If you haven’t hopped on the bandwagon yet, it’s time. Maca is rich in B-vitamins and minerals like calcium, zinc and iron, all of which are essential to proper muscle and energy metabolism function. Ladies suffering from PMS or menopause, this should be your go-to for holistic health. And let’s not leave out the men. Maca powder is said to increase testosterone, boosting your libido and endurance…The list of benefits goes on and on. For more ways to incorporate this Peruvian delight, check out my Top Five Greenies post for some go-to smoothies that’ll jumpstart your morning.

Cherry-Goji Overnight Oats

What You’ll Need:

  • 1 cup gluten-free rolled oats
  • 6 oz nonfat Greek yogurt
  • 8 oz unsweetened vanilla hemp milk
  • 2 tbs raw honey
  • 2 tsp cinnamon
  • 3 tsp maca powder
  • 3 tbs chia seeds
  • 1/4 cup goji berries
  • 1/4 cup tart dried cherries (unsulphured)

How to Make Them:

  1. Mix all ingredients together in an airtight container and refrigerate overnight.
  2. Enjoy with your tea or coffee the next morning!

Makes 4 servings and will keep in the fridge for up to a week.

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Vegan Carrot & Sweet Potato Soup

Soups are normally a fall and winter staple in my diet, but having recently purchased a Vitamix I couldn’t help but try out one of my favorite recipes in my new toy. This recipe incorporates nutrient-dense carrots and sweet potatoes. These orange superstars contain alpha carotene, which protects against cancer, and beta carotene, which the body converts to vitamin A and helps prevent age-related macular degeneration. Almost all orange whole fruits and veggies may also have an anti-inflammatory effect, which is great news for all my runners and high-intesity athletes out there whose fitness takes a toll on their joints. Best of all, this recipe is incredibly easy to make and economical.

Vegan Carrot & Sweet Potato Soup

photo (2)

What You’ll Need:

  • 1 tbs coconut oil
  • 1 large sweet onion, chopped
  • 1 lb carrots, chopped
  • 1 large or 2 small sweet potatoes, chopped
  • 4 cloves garlic, minced
  • 1/2 tsp Jamaican All-Spice
  • 1/2 tsp Cinnamon
  • 1/4 tsp Nutmeg
  • 1/4 tsp Cayenne Pepper (double down if you like it spicy)
  • Salt & Pepper (to taste)
  • 1 carton (or 32 oz) organic vegetable stock (low sodium)

How to Make It:

  1. Heat oil in a large (5-6 qt) saucepan over medium heat. Add onions sautéing 5-7 min or until tender and translucent.
  2. Add garlic, all spice, cinnamon, nutmeg, cayenne and salt and pepper, cooking for another 2-3 min.
  3. Add sweet potatoes and carrot.
  4. Add vegetable stock, bring mixture to a boil, then reduce to a simmer for about 15 min. The potatoes and carrots should be easy to pierce and pick up with a fork but not falling apart.
  5. Finally, use a standing or hand blender to purée the mixture in your saucepan until smooth.
  6. Adjust your seasoning for spice and saltiness. Serve hot and enjoy!

I poured this mixture into canning jars making it an easily transportable lunch for the office. Pair it with a side salad or some roasted veggies for a delicious, gluten- and dairy-free midday meal.

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Baked Apple Chips w/ Cinnamon

Admittedly, a lot of the recipes I put on my blog are not the most simple of sorts. They have a lot of ingredients and if you don’t already love to cook, the multitude of steps might scare you off before you even try. This recipe for Baked Apple Chips with Cinnamon is truly E-A-S-Y. It’s just two simple ingredients and requires nothing more than a knife, oven and cookie sheet. If you have a mandoline (not to be confused with the mandolin), it’ll make your life even easier!

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Having recently started my Sports Nutrition and Performance degree, you know I have to drop some nutrition knowledge on my readers. To start with, apples–a superfood–are rich in a phytochemical called quercetin. Quercetin is a proven cancer preventative. Be sure to leave the skin on because the highest concentration of this good stuff is found right up under and within the skin. Apples are also a great source of dietary fiber and boron, a mineral that may reduce the risk of developing osteoarthritis and help decrease joint pain, swelling and stiffness.

Believe it or not, the real nutritional rock star of this combo might just be the cinnamon. If apples are a superfood, cinnamon is definitely a super-spice. First off, it has anti-inflammatory and anti-clotting properties. Little know fact, cinnamon helps fight against bacteria that can lead to yeast infections and ulcers. Cinnamon has also been found to lower bad cholesterol (LDL) and may be effective  against diabetes because it helps control glucose levels in the blood. Finally, cinnamon is a powerful antioxidant and interacts with proteins that regulate growth-promoting signals, thereby suppressing the growth of tumor cells. In a nutshell, it’s one hell of a natural remedy for a lot of degenerative diseases we all want to avoid.

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What You’ll Need:

  • 3 small or 2 large apples, cored and thinly sliced (I like Honey Crisps, sweet and tangy!)
  • Cinnamon to taste

How to Make Them:

  1. Preheat oven to 250 °F
  2. Use a mandolin to slice your apples 1/8″ thick (or do it the good old fashioned way with a knife)
  3. Using a nonstick cookie sheet (or lining a regular cookie sheet with parchment paper), lay out your apple slices
  4. Sprinkle with cinnamon
  5. Bake at 250 °F for 1 1/2 to 2 hours (depending on the oven). After 45 min to an hour, flip them so they’ll bake evenly. Be sure to check on them after 45 min and every 15 min after that because you don’t want to burn them
  6. Once they’re slightly crispy to the touch (but not burnt and brittle) remove them from the oven and allow to cool

The best part about this recipe?  It’ll make your kitchen smell like warm apple pie…mmmm.

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Beet & Black Rice Risotto

Another one of my twisted classics, this beet and black rice risotto will deliver the same satisfying, creamy comfort of a traditional risotto with some major health upgrades. Believe me, my genetics (and last name) make me a ‘rizzotto’ expert.

Let me drop some knowledge on you. Beets are packed with vitamins A, B (1, 2 and 6) and C–take that common cold! They also contain phytonutrients, naturally occurring chemical compounds with demonstrated antioxidant, anti-inflammatory and detoxification properties. Stemming from this burgundy root vegetable (pun intended) are its greens, which boast a higher concentration of iron than spinach.  They are also an excellent source of calcium, magnesium, copper, phosphorus and sodium. Not to be neglected are the mighty nutritional characteristics of black rice (which actually turns purple when cooked). By eating 10 spoonfuls of cooked black rice, you are ingesting as many anthocyanins (a potent antioxidant) as one spoonful of the well-known superfood, blueberries.

Now that you know how good the two main ingredients are for you, let me tell you how to make it! Bonus: this can be made vegan simply by omitting the optional goat’s milk gouda.

What you’ll need:

  • 1 cup black rice (I use Forbidden Rice)
  • 1 quart vegetable stock
  • 1 bunch beet greens, stemmed and washed
  • 2 tbs extra virgin olive oil
  • 1 large yellow onion, coarsely chopped
  • 2/3 cup arborio rice
  • 4 garlic cloves, minced
  • 3/4 cup dry white wine
  • 3 large beets (~1 lb) roasted, skinned and diced (Note: advance prep time needed!)
  • Salt & pepper
  • 2 tbs finely chopped Italian basil
  • OPTIONAL:1/2 cup goat’s milk Gouda cheese, grated

How to make it:*

  1. Before tackling steps 3-8, wrap your beets in foil and roast in an oven pre-heated to 350°F for 45 min-1 hour. When you can stick a fork in and pull it out with ease, they’re done. Immediately remove them from the foil and dunk them in cold water.  Use a spoon to pull the skin away, dice them up and set aside.
  2. Additionally, you’ll need to pre-cook the black rice. To do so combine with 2 cups water in a saucepan, add salt to taste and bring to a boil. Reduce the heat, cover and simmer 30 to 40 minutes, until all of the liquid has been absorbed by the rice. Remove from the heat and let sit for 10-15 min.
  3. Now, onto the main attraction. Bring vegetable stock to a simmer in a saucepan. Season with salt & pepper and reduce heat to low.
  4. Take your washed beet greens (you could also use swiss chard), stack them up and cut crosswise into 1/2 inch strips. Set aside.
  5. In a large saucepan–I use my Le Creuset 5 qt. dutch oven–heat the oil over medium heat and add the onion. Cook until the onion begins to soften (~3 min) and add the arborio rice and garlic. Cook until the grains of rice begin to crackle (~3 min).
  6. Here comes the labor of love part. Add in the wine and cook over medium heat, stirring constantly. When the wine has almost evaporated, stir in a ladle of the simmering stock (enough to just cover the rice). Cook, stirring continuously, until it is just about absorbed. Add another ladle of the stock and continue adding and stirring like this when the rice is almost dry for 10-15 min.
  7. Add in the greens, the diced beets and black rice and continue adding more stock, stirring often, for another 10 minutes. If all goes as it’s supposed to you’ll know because the arborio rice will be chewy but not hard in the middle–not soft like steamed rice. If it is still hard in the middle, continue adding stock and stirring for another 5 minutes or so. Add salt to taste.
  8. When the rice is properly cooked, add a generous amount of pepper, stir in another 1/2 cup of stock, the goat Gouda (again, optional) and the basil. Remove from heat. If the risotto isn’t creamy, add a little more stock, stir for another 5 min and serve.

*Disclaimer: this, like all risottos, is a labor of love. Definitely allocate at least an hour to make this from start to finish–and that doesn’t include the prep step of roasting the beets.

Adapted from Martha Rose Shulman’s “Black Rice and Arborio Risotto With Beets and Beet Greens” featured in NYT on Sept. 4, 2012.