Posts Tagged ‘anti inflammatory foods’

Eat to Beat Arthritis Confetti Salad

| January 7th, 2014



This delicious salad is loaded with strong, anti inflammatory ingredients like raw walnuts, forbidden rice, dried cherries, celery and cayenne.  All of these ingredients are perfect for helping our bodies ease the aches and pains of osteoarthritis.  Brown and black rice are antioxidant-rich, but only black, forbidden rice contains anthocyanins, the purple and dark red pigments that add valuable nutrients to all berries. Anthocyanins antioxidants are associated with terrific health benefits, such as memory improvement and decreased risk of heart disease and cancer. 

 Coupled with the flavor of a power packed dressing, you’ll find this salad is fantastic for inflammation.  It’s perfect for gluten free, vegan and vegetarian friends —heck, it’s a salad everyone can love.                                         -To your good health, Lee Newlin



1 cup forbidden black rice (or short grain brown rice works nicely too)

1 cup frozen green sweet peas

1 organic unpeeled apple or ripe pear diced into small  pieces

1/4  cup dried cranberries or cherries roughly chopped

1/2  cup walnuts roughly chopped and very lightly toasted

1 large stalk celery diced  (celery has 20 anti inflammatory compounds, wow!)

1/2 cup sliced green onions finely chopped

1/8 tsp dried cayenne powder


2 cloves garlic (minced finely)

1 tbsp maple syrup

1 tsp white miso (paste)

2 tbsp olive oil

2 tbsp balsamic vinegar


2 tbsp sliced green onions or chives

4 tbsp lightly toasted sesame seeds

1 small carrot finely diced

Cook the rice in two cups of simmering water until tender, around 30 minutes. Over sink strain any water left over.  Fluff rice and let cool till just warm.

Gently toss the peas, apple, dried fruit, walnuts, celery, onion, cayenne and cooled rice together in a large bowl.

In a small bowl whisk together the ingredients for the dressing. Stir all into the rice just mixing  until all the ingredients are coated. Garnish with extra chopped onions, sesame seeds and carrot.

If you have time, allow rice to rest for at least eight hours or overnight in the refrigerator for flavors to come together. 

This is absolutely beautiful served in a buttercrunch lettuce leaf with avocado and thinly sliced red cabbage on top. Delissimo! 

Foods to Fight Aches and Pains

| January 4th, 2014

Include these to prevent or lessen inflammation

Some of the best remedies to overcome inflammation also taste fabulous in recipes highlighted in our classes (I can’t say that about any prescription medications). Plus, these foods won’t cause nasty side effects that some pain medications do.

1. Place high antioxidant foods at the top of your shopping list.  Fresh fruits (berries of all kinds) and vegetables, including the dark green leafy ones like the kale above are great sources.  They may help reduce tissue damage from inflammation as well.

2. Include ginger and turmeric in your recipes.  They are natural anti-inflammatory spices and make dishes so delicious.

3. Get enough omega-3s. The omega-3 fatty acids provided in walnuts have protective fats that may help in reducing inflammation.  Walnuts have the highest concentration and most potent polyphenols (that’s a good thing!) of all nuts.  Oily fish (such as wild Alaskan salmon) as well as freshly ground flax seed may help in lessening arthritis.

4. Cut back on refined sugar and flours as well as simple carbohydrates.

5. Seek the colorful super foods that deliver the nutrition your body is telling you it needs!

Stay warm and pain free this winter,     Lee