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PESCATARIANANTI-INFLAMMATORYFOOD PLANAnti-Inflammatory Food Plan Fit For Films 2018
What is the anti-inflammatory food plan?We all know inflammation when it’s on the surface of the body - it’s the redness, swelling pain localised to one area. We also have a similar inflammatory response within the body.It’s the body’s natural response to healing by increasing the immune activity to the site ofinfection or injury. It’s a necessary reaction that’s life-saving in certain situations.However, when inflammation becomes chronic (persistent long term), it can do damageto the body by causing illness. Factors that contribute to ongoing inflammation include highpsychological stress, poor sleep, inactivity, or too much of a certain type of exercise, toxinexposure (such as second hand smoke), presence of parasites and of course, food.Dietary choices play a significant role in either contributing to inflammation or easing it; theoutcome depends on the choice of food!The anti-inflammatory food plan includes a wide array of anti-inflammatory foods (such asoily fish, turmeric certain vegetables) that are nutrient-dense - full of vitamins, minerals,antioxidants, essential fatty acids, amino acids - so as to assist in dampening the inflammatoryresponse and optimising healing health.Foods that potentially exacerbate inflammation are either completely removed or significantlylimited for a time so as to give your body the opportunity to heal. The most common proinflammatory foods include processed foods, processed vegetable oils (such as canola &corn oils), trans fats, sugar, alcohol, gluten & dairy. This is not always the case for everyone,however these are shall we say the “usual suspects”.Who is the anti-inflammatory food plan for?The anti-inflammatory food plan is for anyone experiencing chronic inflammation, especiallyin individuals with an autoimmune disease.In the simplest terms, autoimmune disease is a when our immune system (which is supposedto protect us from invading micro-organisms) actually turns against us by mistaking our ownproteins, cells and tissues for invaders and attacks them through an inflammatory process.We have also found it useful for those suffering from a recent injury or recovering fromany sort of surgical intervention. Many chronic disease states are primarily caused orexacerbated by chronic inflammation and for that reason anti-inflammatory diets such as astereotypical Mediterranean diet have been shown to provide benefit against conditions suchas cardiovascular disease, diabetes, arthritis, and conditions that result in chronic pain in avariety of research studies.The anti-inflammatory food plan aims to remove foods that potentially trigger inflammation inan already-inflamed body whilst providing the necessary nutrients to dampen that response.Before proceeding, it’s important to appreciate and understand the therapeutic role of food:food cannot be considered a cure. Certain factors, such as what condition you have, howlong you’ve had it and how aggressive your condition is, will depend on whether food bringsabout a complete reversal of your condition, whether it slows the progress of your conditionor whether it may simply improve your quality of life. Whatever the outcome, food does playa pivotal role.Anti-Inflammatory Food Plan Fit For Films 2018
FOOD ACKERELMONKFISHPLAICESARDINESSOLEWILD SALMONWILD TROUTLOBSTERMUSSELSOYSTERSPRAWNSSCALLOPSSQUIDEGGS (limited)PEA PROTEINRICE PROTEINWHEY PROTEINCARBOHYDRATESVEGETABLESGRAINS/LEGUMESLOWER TCORNSWEETPOTATOTURNIPSYAMSALL BEANSALL LENTILSAMARANTH (limited)BUCKWHEAT (limited)CHICKPEASMILLET (limited)OATSQUINOARICEALL BERRIESAPPLES/PEARSCANTELOUPE MELONCHERRIES*GOJI MEGRANATERHUBARBHIGHER SUGAR FRUITSBANANASGRAPESMANGOESPINEAPPLEPINEAPPLE CORENON STARCHY VEGETABLESARTICHOKEASPARAGUS*AUBERGINEBAMBOO SHOOTSBEAN SPROUTSBOK ECUCUMBERFENNELGARLICGREEN CAPSICUM*CAYENNE IKAPEPPERTURMERICGREEN LEAFY PROBIOTICSFERMENTED VEGKIMCHEEKOMBUCHASAUERKRAUTBOLD foods are priority anti-inflammatory foods*For joint/autoimmune conditions you may need to limit nightshade foodsAnti-Inflammatory Food Plan*PEPPERSRADICCHIORADISHRUNNER BEANSSPROUTS*TOMATOESFATSALMONDSAVOCADOBRAZIL NUTSCASHEWSCHIA SEEDSCOCONUT MILK/CREAMCOCONUT OILCOCONUT YOGHURTFLAX SEEDSMACADAMIASMCT OILNUT BUTTERSOLIVESOLIVE OIL (not heated)PUMPKIN SEEDSWALNUTS Fit For Films 2018
FOOD DIARYBelow is an example 1 week food plan for your breakfast, lunch and dinner including asnack. Recipes for these follow on after the plans.DAY 1BREAKFASTLUNCHBlueberry andMackerel saladgreens smoothieDAY 2OmeletteKale Falafelsand hummusDAY 3Cinnamoncoconut chiapuddingStrawberry nutsmoothieBlueberryGranola BowlPoached eggsand salmonBerry chiaporridgeMonkfish withtropical quinoaDAY 4DAY 5DAY 6DAY 7Anti-Inflammatory Food PlanSalmon andgreen beansCarrot and ginger soupQuinoa herbsaladBeetrootcrunch saladSNACKDINNERHummus withLentil Stewcarrots andcucumberSmall handful of Coconut fishwalnutsbake withbroccoliMackerel withHandful ofcauliflower riceberries andcashew nutsand kaleAn apple with a Fish fingers andfew brazil nuts peasSweet potatoHalibut withchipsbroccoliCrunchy chickCarrot andpeaschickpea soup50g cookedGreen tea salmAnchovieson(from deli) Fit For Films 2018
BREAKFAST RECIPESBlueberry and Greens SmoothieIngredients100g avocado75g fresh or frozen blueberries100g cucumber50g kale25g chocolate plant proteinpowder1 tbsp coconut oil200ml waterMethodBlend all ingredients togetherOmeletteIngredients1.5 tbsp coconut oil4 medium free range eggs50g mushrooms, chopped1/2 medium pepper, chopped1/4 red onion, chopppedMethodHeat a frying pan on medium/high heat and addthe oil. Get a large bowl and beat the eggs.Put the veg in the frying pan and cook while stirringfor around 5 minutes until it softens. Turn the heatdown to medium and add in the beaten egg andmix around then leave to settle.Place a lid over the top (or foil) and cook for around8 minutes or until all the egg is cooked.Serve hot.Anti-Inflammatory Food Plan Fit For Films 2018
Cinnamon & Coconut Chia PuddingIngredients300 ml coconut milk125ml filtered water40g plant protein powder2 tsp cinnamon1 tsp vanilla extract1 tsp honey60g almond flour30g desiccated coconut40g chia seeds20 blueberriesMethodThis makes 2 servings.Blend together the milk, water, protein powder,cinnamon, vanilla and honey until smooth.Pour into a bowl and mix in the almond flour,desiccated coconut and chia seeds.Stir every minute for 5 minutes and then place inthe fridge for minimum 1 hour or overnight.To serve top with blueberries and a sprinkle ofdesiccated coconut.Strawberry Nut SmoothieIngredients2 heaped tsp cashew butter150ml coconut milk25g plant protein powder1 tsp honey40g oats140g fresh or frozen strawberries150ml waterAnti-Inflammatory Food PlanMethodBlend all ingredients together.You may want to soak the oats in the coconut milkovernight to give it less of a powdery taste and thenblend it together in the morning. Fit For Films 2018
Blueberry Granola BowlIngredients150ml coconut milk30g frozen blueberries30g plant protein powder (vanilla)70g granolaMethodBlend together the milk, blueberries and protein.Pour into a breakfast bowl and top with the granola.GranolaIngredients120g shredded coconut (dry)150g flaked almonds (dry)120g sunflower seeds (dry)100g pumpkin seeds (dry)100g cashews (dry)60g flaxseed (dry)80g coconut oil (wet)100g honey (wet)150g cashew butter (wet)1 tsp vanilla extract (wet)200ml coconut/nut milk (tohave with your granola whenready)MethodTo make a large batch of granola. Preheat the ovento 180’C. Place all dry ingredients in a large mixingbowl and mix together well.In a small pan on low/medium heat add all thewet ingredients (not the milk) and stir until wellcombined and runny. Slowly pour wet mixture overdry ingredients, while stirring to combine.Spread granola out onto a greased baking tray andbake in the oven for 20 minutes stopping to stirafter 10.Allow granola to cool before transferring it into anairtight container. Can store in a cool dry place forup to 2 weeks.Serve 100g granola with your milk.Anti-Inflammatory Food Plan Fit For Films 2018
Poached Eggs and SalmonIngredients2 free range eggs80g spinach2 medium tomatoes, chopped60g smoked wild salmon1.5tbsp olive oilMethodPlace a small pan on the hob and half fill it withwater. Once the water is boiling , stir the water in acircular motion and then crack open the eggs andcarefully tip each in (without the shell).Cook the eggs for 4-5 minutes or longer if you likethe yolk cooked through.Lay out the spinach on a plate and add the tomatoesover the top and spinkle with olive oil. Place ontop the salmon and then the eggs on top of that.Season with salt and pepper.Berry Chia PorridgeIngredients320ml coconut/nut milk25g plant protein powder2 tsp vanilla extract1 tbsp cashew nut butter40g chia seeds1 large strawberry20g blueberriesAnti-Inflammatory Food PlanMethodBlend together the milk, protein powder, vanillaextract and nut butter until smooth.Pour into a bowl and mix in the chia seeds.Stir every minute for 5 minutes and then place inthe fridge for minimum 1 hour or overnight.To serve top with the strawberry and blueberries. Fit For Films 2018
LUNCH RECIPESMackerel SaladIngredients1 tsp coconut oil130g mackerel fillet1/2 tsp ground coriander1/2 tsp rosemary1 garlic clove, minced100g spinach1 medium tomato, sliced1/2 red chilli finely chopped1 tsp olive oil1 tbsp balsamic vinegarJuice from 1/2 lemonMethodIn a frying pan on medium heat, heat the coconutoil and then place in the mackerel skin side down.Sprinkle it with the coriander, rosemary, garlic andsalt and pepper. Cook for 6 minutes and then turnand cook until golden.On a plate, place on the spinach and tomatoes,scatter it with the chilli and then dribble over theolive oil, balsamic vinegar and lemon juice.Place your cooked fish on top. Mix together theyoghurt and mustard and dribble on top of thefish.1 tbsp coconut yoghurt1 tsp English mustardKale FalafelsIngredients2 cans chickpeas, drained2 small onions, chopped6 garlic cloves2 large handfuls kale1 handful parsley2 tsp cumin2 tsp paprika4 tbsp olive oilMethodPreheat the oven to 200’C. Place all ingredientsinto a food processor and mix until well combinedand everything is broken down. Line a baking sheetwith baking paper.To make a falafel I use around 2 tbsp of the mixtureand roll into a ball and squash it to give a flat topand bottom Keep making these until the mixture isall used up.Bake in the oven for 30-40 minutes until cookedturning them over every 10 minutes. Leave to cooland then serve desired amount with hummus.Anti-Inflammatory Food Plan Fit For Films 2018
Monkfish with Tropical QuinoaIngredients100g quinoa (uncooked)300ml chicken stock2 tsp coconut oil400g monkfish165g pineapple, chopped1 medium red pepper, chopped2 tbsp fresh chives, choppedMethodServes 6In a pan place in the quinoa and the chicken stock.Bring to a boil and reduce to a simmer, leave untilthe quinoa is soft to taste with no crunch (around20 minutes).Meanwhile in a pan on medium/high heat, fry themonkfish in the oil for around 8 minutes on eitherside. Then remove from the pan and empty out thejuices.Place in the pan the pineapple, pepper and chivesand on high heat mix them for a few minutes untilhot, then add the cooked quinoa and mix well andreduce the heat to medium.Place the monkfish on top of this and leave coveredfor 5 minutes or until the fish is cooked through.This can be served hot or cold.Salmon and Green BeansIngredients200g green beans, stalks removed120g wild salmon fillet2 tbsp green pesto (dairy free)1 tsp coconut oilJuice from half a lemonMethodPreheat oven to 200’C. Lay out a large sheet ofkitchen foil and fold in half. Slightly just off thecentre of the foil place the green beans, then thesalmon fillet on top (skin side down) then the pestoon top the salmon.Dribble over the oil and lemon juice and seasonwith salt and pepper. Fold the foil over and thescrunch up the edges to seal, to basically make aparcel with no gaps!Place in the oven and cook for 20 minutes, or untilthe salmon is cooked through. Take out of the ovenwhen ready and carefully unwrap the foil and serve.Anti-Inflammatory Food Plan Fit For Films 2018
Carrot and Ginger SoupIngredients2 tbsp coconut oil1 large onion, chopped1.3kg carrots, peeled andchopped2 tsp ginger, finely chopped1/2 tsp ground cumin1/4 tsp ground cinnamon1/2 tsp turmeric1.5 litres vegetable broth/stockMethodIn a large pan on high heat cook the onion in the oiluntil golden and then add the carrots, ginger andspices and stir for a few minutes until the spicesbecome fragrant.Add the broth/stock and stir well and season withsalt and pepper. Cook until the carrots becometender, around 15 minutes and then blend the soupuntil smooth with a hand blender (or in a foodprocessor in small batches).Serve desired amount. Goes well with a splash oflemon juice.Quinoa Herb SaladIngredientsMethod250g cooked quinoaAdd all ingredients into a bowl and mix well andthen serve.70g raw peassmall bunch fresh mint, choppedsmall bunch fresh parsley,choppedsmall bunch fresh chives,choppedHandful cashews, chopped1 tbsp tamari1 tbsp olive oilAnti-Inflammatory Food Plan Fit For Films 2018
Beetroot Crunch SaladIngredients60g walnuts60g sunflower seeds60g pumpkin seeds500g raw beetroort, grated200g courgette, grated100g spinach1 can borlotti beans, drained1 apple, cored and thinly slicedDressing60ml olive oilMethodServes 6Place the walnuts, and seeds into a dry frying panand cook on high heat for a few minutes until theybecome fragrant and starting to brown. Placethese in a large bowl with the beetroot, courgette,spinach, beans and apple and stir well.To make the dressing add all dressing ingredientsinto a bowl and whisk together. Pour over the bowlof salad and mix well. Serve out your portions andpop 2tbsp hummus on top of each serving.40ml balsamic vinegar1/2 tsp salt1 tsp honeyJuice from 1 lemonAnti-Inflammatory Food Plan Fit For Films 2018
SNACK RECIPESHummus with vegIngredients3 garlic cloves (or less)2tbsp lemon juice6 tbsp olive oil1/4 tsp salt1/4 tsp paprika1/8 tsp pepper1 can chickpeas, drained andrinsed1 tbsp fresh parsleyMethodAdd all ingredients into a blender and blend untilsmooth.If you prefer a less garlic taste then only add 1 clovegarlic.Serve with fresh raw vegetables like carrots,cucumber, celery and sugar snap peas.Sweet Potato ChipsIngredients2 medium sweet potatoes,peeled1 tbsp melted coconut oil1/2 tsp sea saltAnti-Inflammatory Food PlanMethodPreheat your oven to 210’C. Slice the potatoes into1/8 inch thick slices then place into a bowl and mixwith the melted coconut oil until evenly covered.Place each chip onto a baking sheet making surethey don’t touch. Bake in the oven for 25 minutesturning them half way. Cook until the edges arelooking crisp. Remove from the oven and seasonwith salt. Fit For Films 2018
Crunchy Chick PeasIngredients1 can chickpeas, drained well1 tbsp melted coconut oil1/2 tsp salt1 tsp ground cumin1/2 tsp paprika1/4 tsp cayenne pepperAnti-Inflammatory Food PlanMethodPreheat oven to 200’C.Put all the ingredients into a bowl and give them agood mix. Pop them onto a baking sheet lined withbaking paper and spread them around.Roast them in the oven for 15 -30 minutes until theylook golden. Fit For Films 2018
DINNER RECIPESLentil StewIngredients1 tbsp coconut oil1 small red onion, chopped1 yellow pepper, chopped2 cloves garlic, finely chopped140g lentils2 tsp oregano1 tsp cinnamon600ml vegetable broth/stock2 medium courgettes, chopped1 tbsp tomato puree100ml pomegranate juiceMethodMakes 4 servingsIn a pan on medium/high heat, add the oil, onion,pepper and garlic and cook for a few minutes.Stir in the lentils, oregano and cinnamon and stirfor 1 minute and then add the broth/stock. Bring tothe boil and then reduce to a simmer and cook witha lid on for 25 minutes.Add the courgettes, tomato puree and pomegranatejuice and stir well and season with salt and pepper.Simmer for another 15 minutes or until the lentilsare cooked to your liking.Coconut Fish Bake with BroccoliIngredients300g plaice, 400g lemon sole1 large onion, chopped3 cloves garlic, minced2 tsp minced fresh ginger1 tsp green chilli, chopped5 tomatoes, choppedBroccoli, stalk removed,chopped400ml coconut milkHandful fresh coriander, choppedMethodServes 3-4Preheat oven to 200’C.In a deep frying pan on medium heat, cook theonion, garlic, ginger and chilli for a few minutes incoconut oil. Add the tomatoes and mix until theyturn soft, and then add your spice mix and stiruntil it forms a paste. Add the coconut milk, lemonjuice, fresh coriander and broccoli and simmer for5 minutes.Using a roasting dish, place in the uncooked fish. Ilike to layer this. So I put down one layer of fish toSpice mixcover the bottom, then I pour on half the mixture6 tsp coriander, 2 tsp cumin, 1/2 from your frying pan. Then I layer the last few filletstsp pepper, 1 1/2 tsp rock salt, on top and then pour on the rest of the mixture.1/2 tsp turmeric, 1/2 tsp groundCook in the oven for 30 minutes or until the fish isfennel seedscooked through. Serve hot.2 tbsp lemon juiceAnti-Inflammatory Food Plan Fit For Films 2018
Mackerel with Cauliflower rice and KaleIngredients2 mackerel fillets1/2 head cauliflower, grated1 tbsp coconut oil1 tsp mustard seedslarge handful kaleJuice from 1/2 lemonMethodCook the mackerel uner a grill for 5 minutes on eachside or until cooked through.In a frying pan add the oil and mustard seeds onhigh heat. Once the seeds start popping add in thecauliflower and reduce heat to medium. Stir oftenfor 10 minutes.Cook the Kale in a pan of boiling water for 5 minutes,then drain. Plate the rice and pop the fish ontopand kale to the side. Sprinkle the lemon juice on thefish and kale and season everything with salt andpepper.Fish FingersIngredients400g cod loin1 egg50g ground almonds40g desiccated coconut1 tbsp dried parsley260g frozen peasMethodServes 2Preheat oven to 200’C. Slice the cod into fish fingersized pieces. Beat the egg in a bowl. In anotherbowl add the ground almond, desiccated coconutand parsley and mix.Dip each piece of fish in the egg first coating allsides and then place in the dry mixture and fullycoat each side. Place each finished covered pieceof fish into a roasting pan lined with grease proofpaper until you have coated every piece. Place inthe oven for 10-20 minutes until you see them startto brown.In a pan place in the peas with boiling water andcook for 5-8 minutes until cooked through.Anti-Inflammatory Food Plan Fit For Films 2018
Halibut with BroccoliIngredients1 large head broccoli cut intoflorets60g ground almonds2 tsp fresh basil, finely chopped4 fillets halibut1 tbsp coconut oil120ml chicken stockJuice from 2 lemons1/4 tsp rock salt1/4 tsp pepperMethodMakes 4 servingsSteam broccoli until a little tender but not soft.Mix together the almonds and basil and coat eachhalibut fillet with the mix. Heat the oil in a largefrying pan on medium heat and cook the fish foraround 4 minutes on each side or until cookedthrough. Transfer to a dish.Add the chicekn stock to the frying pan along withthe broccoli and lemon juice and season with thesalt and pepper. Mix together to combine pickingup any bits stuck to the pan from the fish. Spoonthe mixture ontop of the fish.Carrot and Chickpea SoupIngredients1 tbsp coconut oil400g carrots. peeled andchopped1 red chilli, finely chopped, noseeds1 close garlic, minced400ml can coconut milk200ml vegetable stock1 tsp ground cumin1/2 tsp ground ginger1 can chickpeas, drained andrinsedSmall bunch fresh parsley,choppedCrunchy chikpeas to garnish (seesnacks)Anti-Inflammatory Food PlanMethodServes 3Melt the coconut oil in a large saucepan and add thecarrots, chilli and garlic and cook for a few minutes.Add the coconut milk, stock, cumin and ginger andstir well. Cook for 10 minutes on a simmer.Add the chickpeas and simmer for 5 more minutes.Blend to a puree with a hand blender (or foodprocessor, just be careful as it’s hot).Serve in bowls and garnish with the parsley andcrunchy chickpeas. Fit For Films 2018
Green Tea SalmonIngredients80g wild salmon fillet1 green tea bag2 tsp coconut oil1 cm piece ginger, minced1 tbsp miso paste1/2 bunch fresh coriander,choppedJuice 1/2 lemon1 1/2 tbsp tamari50g sugar snap peas60g broccoli florets100ml coconut milk1/2 fresh red chilli, finely sliced1 limeAnti-Inflammatory Food PlanMethodOn a plate place the salmon and empty the contentsof the tea bag over and rub into the fish. Place thesalmon in a medium/high heat frying pan skin sidedown with the coconut oil. When golden on allsides it should be cooked through. Discard the skin.Place the ginger, miso paste, coriander (savingsome leaves), lemon juice, tamari, and a splash ofwater into a blender and blend until smooth.Place the sugar snap peas, broccoli and asparagusinto a pan and cover with boiling water and cook fora few minutes, until tender. Drain the veg and thenplace back into the pan. Pour over the contentsof the blender and coconut milk and stir well on amedium heat.To serve place the vegetables in a deep bowl andplace the salmon on top with some lime wedgesand scatter with the chili and remaining corianderleaves. Fit For Films 2018
stereotypical Mediterranean diet have been shown to provide benefit against conditions such as cardiovascular disease, diabetes, arthritis, and conditions that result in chronic pain in a variety of research studies. The anti-inflammatory food plan aims to remove foods
