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The Pacific NorthwestAnti-InflammatoryReference CookbookRecipes, guides, shopping lists,menu plans and moreLila Ojeda, MS, RD, LD, CSCSMartha McMurry, MS, RD, LD

Eating the Anti-Inflammatory WayCurious about the Anti-Inflammatorydiet?Ready for a change?Wondering if this way of eating will workfor you?This cookbook is definitely for you if. you want to follow an anti-inflammatory diet but youdon’t know where to start.you love to cook, love delicious food and are always lookingfor new ways to create nutritious, satisfying meals.you want to broaden what you’re eating, experiment withsome new dishes and try some different food products.you go on a new “healthy diet” or “weight loss diet” everyfew weeks, but it never lasts.you have food sensitivities and want to know which foodsto eat to help decrease the allergy triggers in your diet.you want to change your eating habits to help improveyour risk factors for diabetes, heart disease or otherchronic diseases.you are already eating an anti-inflammatory diet but arehungry and bored and don’t know how to make it tastyand satisfying.

The Pacific NorthwestAnti-Inflammatory Reference CookbookRecipes, guides, shopping lists, menu plans and moreby Lila Ojeda, MS, RD, LD, CSCS & Martha McMurry, MS, RD, LDDeveloped byThe Bionutrition UnitOregon Clinical & Translational Research InstituteOregon Health & Science UniversityPortland, OregonThis information has been gathered into this reference book because of the interest and encouragement from researchers, staff, patients, participants and naturopaths during the development of thisdiet for clinical study at Oregon Health & Science University in collaboration with the National College of Natural Medicine.The information contained in this book is to be used for educational purposes only. It is not provided to diagnose, prescribe, or treat any disease, illness, or injury. Neither OHSU nor the author(s),printer(s), publisher(s), and distributor(s) accept responsibility for damage, loss, or personal injuryfrom the use or misuse of the information and advice contained in this book. Individuals shouldconsult with their physician or primary care provider before beginning any new health program.

TABLE OF CONTENTSHelpful InformationPerspectives and Commentsfrom a Registered Dietitianfrom a Naturopathic Doctora First-Hand AccountBackground and OverviewDevelopment of the Research DietHow This Book Can HelpWhat Foods to Eat and to ExcludeDescription of the Research MealsDesign of the Recipes and MenusMenusCalories and MacronutrientsVitamins and MineralsRecommendations for Nutrient SupplementsEating the Anti-Inflammatory WayInformation on Food LabelsChecklists for Shopping & Stocking Your PantryGrocery Store RecommendationsQuick & Easy MealsGeneral Tips and Useful InformationIndexForm for Sending Feedback to the CK PRINT VERSIONis at the top right corner ofeach recipe. Click to go to acopy with the photos andboxes deleted.BreakfastBanana Nut PancakesBlueberry PancakesCinnamon Hot Cereal MixCreamy Rice and Fruit CerealFlax French ToastMango Berry SmoothieMixed Grain and Fruit Hot Cereal25262728293031

Recipes (Continued)Breakfast, continuedNut and Seed GranolaPumpkin MuffinsQuinoa Breakfast CerealYam Latkes32333435Soups and SaladsCreamy Carrot SoupCrunchy Asian SlawGingered Butternut Squash SoupNo Mayo Chicken SaladPumpkin Curry SoupSalmon and Pasta SaladToasted Quinoa SaladTuna and White Bean SaladWarm Squash and Sweet Potato Salad363738394041424344Dips, Dressings, Sauces & SeasoningsAI Curry Powder45AI Hummus46Almond Sesame Sauce47Balsamic Vinaigrette48Black Bean Avocado Dip49Cashew Sauce50Garlic Ginger Vinaigrette51Ginger Glaze52Mock Mayo53Nut Pâte'54Stir Fry Sauce55Tahini Dressing56Triple Berry CompoteVeggie Gravy5758Walnut Basil Pesto59Walnut Dijon Dressing60

Recipes (Continued)EntreesAlmond Sesame NoodlesBean Stew with DumplingsBrown Rice Penne with PestoClassic French LentilsFalafel PattiesFresh Herb HalibutGinger SalmonLentil Loaf with Veggie GravyPizza DoughRed Lentil DalStir Fry with ChickenSweet Potato Gnocchi616263646566676869707172Herbed Mushroom RiceMango Rice PilafMashed Sweet PotatoesMixed Grain PilafSautéed Spinach with Pine NutsThai Style Salad Rolls737475767778SidesDessertsBlueberry Almond CrispBrown Rice Cereal BarsCashew Almond CookiesCashew Carob BallsFrozen Carob BananasFruit SorbetPumpkin Cookies79808182838485

Background InformationThe Anti-Inflammatory way of eating has been around for quite sometime. It is promoted by many naturopathic doctors (ND) to help relievesymptoms and treat disease. It has a long history of use in the field ofnaturopathic medicine, including treatment for allergies, irritable bowelsyndrome, inflammatory bowel disease, rheumatoid arthritis, and systemic lupus erythematosus. Naturopaths advise the removal of foodswhich they believe cause allergies and inflammation.Recently other health professionals have become interested in this way ofeating as the link between inflammation and disease has become the focus of scientific exploration. Registered dietitians and naturopathic physicians are working together to study this eating style in the hopes of using the scientific method to observe the effects that the antiinflammatory diet may have upon health and inflammation. This collaboration has led to the development of this cookbook.Nutrition science has established that there are advantages to addingcertain types of foods to the diet. For example, high fiber foods fight offType 2 diabetes and colon cancer risk along with other kinds of cancers.In addition, the replacement of saturated and trans fatty acids withmonounsaturated and omega 3 fatty acids can decrease cholesterol levels. When foods are eliminated and replaced with healthier foods such asfruits, vegetables, whole grains, beans, nuts and legumes, the addition ofcertain types of foods, in combination with the elimination of foods, maymake a person feel better and contribute to the positive effects of theAnti-Inflammatory Diet. Both the addition and elimination of differentfoods could potentially result in a decrease in inflammation. These theories are starting to be tested in rigorous scientific studies.More information is included in the completecookbook.

Eating the Anti-Inflammatory WayA SAMPLING OF FOODS TO EXCLUDE:FOOD GROUPAVOIDEXAMPLESBeveragescoffeeno lattes, espressoblack teaonly herbal tearegular pop/soda/cokeno diet soda eitherFruitcitrus fruitsno lemon peel or juiceVegetablestomatoesno tomato sauceSoytofuno tofu, TVP or soy products; check labelsNutspeanutsno peanut butter, peanut oilGrainswheatno bread (except approved), or cerealscornno corn or flour tortillas, chips, etcDairymilk productsno yogurt, milk, cheesesMeatsbeef, porkno hamburger, steakA full list is included in the complete cookbook.

Eating the Anti-Inflammatory WayA full list of foods for shopping and stocking your pantryis included in the complete cookbook.BEANS and LENTILS: Black beans Garbanzo beansGRAINS AND SEEDS: Rice, white or brown MilletNUTS AND NUT BUTTERS: Almond butter CashewsMEAT: Chicken SalmonFRUITS: Bananas BerriesVEGETABLES: Bok choy Sweet potatoesOTHER: Brown rice syrup Dried fruits

Eating the Anti-Inflammatory WayExample of One Day of Anti-InflammatoryMeals(Bold, italicized items indicate recipes included in the cookbook)BreakfastLunchYam LatkesApplesauceWalnutsApple Chicken SausageGuava Strawberry JuiceGround FlaxseedNo Mayo Chicken SaladwithLeaf Lettuce onPecan BreadPumpkin Curry SoupDinnerFresh Herb HalibutMango Rice PilafBroccoliRomaine & Spinach SaladGinger DressingMillet Bread withOlive OilPearsSnackNut & Seed GranolaFrozen BlueberriesHazelnut MilkMore menus and easy meal ideas are included in thecomplete cookbook, as well as the nutrient compositionof the research diet and recommendations forsupplements.

BreakfastQUICK PRINT VERSIONBANANA NUT PANCAKESServing size 3 pancakesYield: 12 or 13 pancakesINGREDIENTS:1 ½ cupsrice flour1 teaspooncinnamon2 ½ tablespoonsno-aluminum baking powder1/3 cuppecans, chopped1 cuphazelnut milk¾ cup 2 tablespoonswater¼ cupbrown rice syrup1 cupbanana, mashed (approx. 2 bananas)As neededcanola oil, for griddlePREPARATION:Preheat standing griddle to 350 ºF. (You can also use a non-stick pan overmedium heat.)In a large mixing bowl, combine the rice flour, cinnamon, baking powderand pecans.In a separate bowl, combine hazelnut milk, water and brown rice syrup,stirring until mixed well.Pour wet ingredients into dry ingredients, and stir until just mixed. Addmashed bananas and stir until incorporated.Pour approximately 1 tablespoon. oil onto preheated griddle and wipe awayexcess with a paper towel.Gently pour batter onto griddle, making 4” pancakes, and cook until bubbles appear in the center of the pancake. Flip and cook another 2 minutes.Serve immediately.analysis perservingTIPSThese are even more delicious with the AI TripleBerry Compote (p. 57),fresh fruit or a smallamount of real maple syrupand almond butter.caloriesfat(g)saturated r(g)sodium(mg)475101079451015Copyright 2008 Oregon Health & Science University. All rights reserved

Soups and SaladsQUICK PRINT VERSIONSALMON AND PASTA SALADServing Size: 1 1/4 cupsYeild: 10 cupsDRESSING:2 tablespoonswalnut oil3 tablespoonsextra virgin olive oil¼ cupnatural rice vinegar (unseasoned)¼ cupshallot, minced1 teaspoongarlic, minced2 ½ teaspoonsDijon mustard1 teaspoondried basil1 tablespoondried chives¾ cupItalian parsley, chopped¾ teaspoonsea salt1/8 teaspoonblack pepper2 teaspoonsagave syrupPREPARATION:Whisk all ingredients together in a medium bowl and set aside.SALAD:2 ½ cups1 ½ cups1 ½ cups (13.75 oz can)½ cup1 ½ cups2 tablespoonsuncooked brown rice elbow pastabaked salmon, cut into bite size piecesartichoke hearts, drained and choppedpitted Kalamata olives, choppedbaby spinach leaves, choppedcapers, drainedPREPARATION:Cook pasta according to package instructions. Drain, but do not rinse, thencool.In a large bowl, combine cooked and drained pasta with dressing and stir tocombine.Add all remaining ingredients and mix well.analysis perservingcaloriesfat(g)saturated r(g)sodium(mg)237811310313514Copyright 2008 Oregon Health & Science University. All rights reserved

Dips, Dressings, Sauces & SeasoningsQUICK PRINT VERSIONBLACK BEAN AVOCADO DIPServing Size: ½ cupYield: 2 cupsTIPSINGREDIENTS:½ cupcanned black beans, drained and rinsed1 largeripe avocado, pitted and removed from skin1 wholegarlic clove, minced2 tablespoonsred onion, minced½ cupcooked brown riceTo tastesalt and pepperTry using millet instead of brownrice, or substitute white or pintobeans for the black beans.Add some parsley or cilantro, andstir in a teaspoon of toasted cumin.PREPARATION:Microwave black beans on high heat until just soft, (about 1 minute) andcool.Finely chop the avocado, and mix with the garlic clove and red onion. Thismixture should have the texture of a rough paste.Mix the cooked rice into the avocado mixture, and then add the black beansstirring gently, so as not to break up the beans too much.Season to taste with salt and pepper.Serve chilled or at room temperature.analysis perservingcaloriesfat(g)saturated r(g)sodium(mg)693 0.502.293105Copyright 2008 Oregon Health & Science University. All rights reserved