Foods to reduce inflammation
Do you think mosquito bites and sunburns are annoying? At least they go away, unlike the inflammation inside our bodies, which only gets worse without proper nutrition and care.
Over time, chronic inflammation manifests itself in all sorts of health issues and diseases. It's a silent killer. Literally. Chef Marshall put together these recipes to help you reduce inflammation.
Arugula chicken salad
Ingredients
1 teaspoon shallots minced
2 tablespoons balsamic vinegar
1 teaspoon honey
3 tablespoons fresh basil sliced, divided
1/4 cup olive oil
1/8 teaspoon kosher salt
1/8 teaspoon black pepper
5 ounces arugula
1 avocado quartered and sliced
1/2 cup strawberries sliced
1 pound cooked chicken sliced
2 tablespoons sunflower seeds
Instructions
To make the dressing, combine shallots, balsamic vinegar, honey and 1 tablespoon basil.
Whisk in olive oil until emulsified; season with salt and pepper.
On four separate plates, layer arugula, avocado, strawberries, 2 tablespoons basil, chicken
and sunflower seeds.
Drizzle dressing over each salad.
Broiled salmon with turmeric rice
Ingredients
1 tablespoon olive oil
2 teaspoons fresh garlic minced
1 tablespoon fresh ginger minced
1/2 teaspoon ground turmeric
1/4 teaspoon salt
1 cup brown rice, long grain
1/2 cup canned coconut milk
2 cups water or vegetable stock
16 ounces salmon fillets skin-on, 4 ounces per serving
1/4 teaspoon salt
1 tablespoon olive oil
1 lime cut into 4 wedges
1/2 cup scallions thinly sliced
Instructions
Heat oil on medium heat in a saucepan. Add garlic, ginger and turmeric; sauté until aromatic, about 1 minute, stirring constantly. Add rice; mix well to ensure rice is evenly coated with spices. Add coconut milk and water or stock; bring to a boil.
Once boiling, cover and reduce heat to a simmer. Cook until all the water has been absorbed, rice is tender, and there are "eyes" – small holes covering the surface, for about 20 to 30 minutes.
Remove from heat, cover and let stand for 5-10 minutes.
While rice is resting, preheat the broiler. Brush salmon with olive oil and salt. Lay salmon skin-side down on foil-lined sheet pan, and place under broiler about 5-6 inches from heating element.
Cook until firm to the touch and lightly golden, about 10-12 minutes.
Serve salmon with rice; garnish with scallions and a lime wedge.
Turkey sweet potato hash
Ingredients
2 tablespoons olive oil divided
1 pound sweet potatoes peeled and diced
1 pound lean ground turkey
1/2 cup yellow onions diced
5 ounces fresh spinach chopped
1/2 teaspoon kosher salt
1 tablespoon fresh thyme minced
1/2 cup plain Greek yogurt
2 teaspoons fresh lemon juice
1 teaspoon ground cumin
2 tablespoons Italian parsley minced
Instructions
Heat 1 tablespoon olive oil in a large skillet on medium-high heat; add sweet potatoes.
Cook, over medium heat, until golden brown and soft, about 7-8 minutes. Stir every 1-2 minutes. Remove potatoes and set aside.
Add 1 tablespoon olive oil to the skillet; add turkey and cook through while breaking into pieces. Add onions and cook until softened, about 4-6 minutes, stirring occasionally. Add spinach, salt and thyme; cook until spinach is slightly wilted. Add cooked sweet potatoes and heat through.
Combine yogurt, lemon juice, cumin and parsley.
Garnish hash with a dollop of herbed yogurt.