PREVENT AND REDUCE INFLAMMATION

INFLAMMATION

PREVENT AND REDUCE INFLAMMATION

Inflammation is our body’s normal and healthy response to injury or attack on the immune system. Inflammation on the surface of the body is commonly described as heat, redness, swelling, and pain. Chronic, low-level inflammation at the cellular level – known as the “silent killer” – develops without pain and can lead to obesity, diabetes, cancer, and heart disease.

for more information and infographic click here



Created By

Eric Roberts

Health Coach & Cook

Pear breakfast smoothie--- by man (eric) in the kitchen

The big bad breakfast pear smoothie was paired with my green breakfast today. I started the day off with a blast of energy.

1 Organic Pear Peeled and cored

1 lemon juiced

1 Organic Apricot ( Remove the pit)

1 cup green juice (see that here)

1/2 cup ice

1/2 cup water

Blend all together until smooth 

Serve with the Green Breakfast (see that here)

Green Breakfast by man (eric) in the kitchen

What? Veggies for a green breakfast...you must think that I have fallen and hit my head. Here in the United States we all have been kind of taught to believe that breakfast is all about bacon and eggs. Today I have asked the chicken and the pig to step to the side. Below is the directions to make up this Green Breakfast in less than 15 minutes.

1 1/2 cups chopped broccoli -I used frozen 

1 small carrot chopped into small rounds 

Dressing

3 teaspoons virgin olive oil

1 lemon juiced

a pinch of sea salt

a pinch of pepper

1/2 teaspoon of Dijon mustard

Steam the veggies for 5 to 8 minutes

In a blender blend all the dressing ingredients 

pour over the steamed veggies

hand grate some feta cheese over top of the steamed veggies.

That's it a healthy green breakfast in about 15 min. 

enjoy 

pair with a fresh made pear smoothie 

The Green Orange -- Fresh Juice Cocktail

No one has told you yet!!!! Orange juice is actually supposed to be green..it has been awhile since I HAVE juiced--- this is where my health journey began.... getting back to one's root of change is always a powerful thing to do.


The Start of the Weekends blog-- is a signature cocktail that I made tonight--- recipe to follow--- this is just off the top of my head-- so yes this is my recipe.

The How to

1 bunch of Organic Kale 

4 Organic Carrots

1 large Apple

3 to 4 Oranges

4 stalks celery

Insert all into a juicer in the order listed above

Serve on the Rocks

Optional One Ginger Root 

Lime and Chicken Soup with Avocado w/ orzo pasta

This recipe features a medley of colorful veggies, Italian herbs and juicy citrus. Limes are an excellent source of vitamin C. They’re also packed with phytochemicals like limonoids and flavonoids, making them an excellent part of any cancer-protective meal.

Nearly 50% of cancers don't have to happen

Today's  eating against cancer recipe, did you know that by eating a healthy diet a person can prevent having cancer. Did you know that 1 in 3 people will get some sort of cancer, July is cooking against cancer month here at the mAn in the kitchen blog.

Lime and Chicken Soup with Avocado
2 Tbsp. extra virgin olive oil

1 Cup Orzo Pasta

1 Banana Pepper, seeded, diced

4 small white onions , chopped

3 stalks celery, thinly sliced

1 medium jalapeño pepper, seeded, diced

5 cloves garlic, minced

1 lb. boneless, skinless chicken breast

1 cup frozen corn

1 large diced tomato

7 cups reduced-sodium chicken broth

1½ tsp. Italian seasoning

1 tsp. oregano

1/4 tsp. cumin

3 medium limes, 2 cut in half, 1 cut into 6 wedges for garnish

1/2 bunch cilantro, rinsed, chopped

1 medium avocado, cut into 1/2-inch cubes

¼ tablespoon of your favorite hot sauce

optional --- add in about a 1/4 tablespoon of basil , I added in a pinch of sea salt with some pepper for taste.

diced tomato

minced garlic

sliced celery

White onions 

garlic cloves

In soup pot, heat oil over medium-high heat. Sauté onion, celery, peppers and garlic for 6 minutes or until tender. Add whole chicken breast, corn, tomatoes, broth, Italian seasoning, oregano and cumin to pot. Stir to mix ingredients. Over high heat bring soup to a boil. Reduce heat, cover and simmer for 55 minutes.

Peppers

Remove chicken breast to large platter and shred using two forks. Return chicken to soup.

pulled chicken

Over strainer to catch seeds, squeeze juice of 2 limes into soup. Add cilantro and hot sauce and gently stir. Ladle soup into serving bowls. Top each bowl with avocado, garnish with lime wedge and serve.

chopped cilantro

Makes 6 servings.

this was inspired by a recipe I found on the AICR website, I made a few changes to it. I added garden fresh veggies instead of canned veggies. I also added a touch of my favorite hot sauce, and orzo pasta. I did not have two limes so I used the juice of one lime and one lemon. I Also added in a banana pepper since I had one ready to harvest from my home garden.

Green Energy Drink

Nearly 50% of cancers don't have to happen Today's  eating against cancer recipe, did you know that by eating a healthy diet a person can prevent having cancer. Did you know that 1 in 3 people will get some sort of cancer, July is cooking against cancer month here at the mAn in the kitchen blog. Makes 2 (about 1½ cup) Servings Per serving: 231 calories, 12 g total fat (1 g saturated fat),  24 g carbohydrate, 13 g protein, 8 g dietary fiber, 111 mg sodium.

Ingredients: 2 medium kale leaves, stems removed 1 cup spinach leaves loosely packed 1/2 cup fresh or frozen fruit 1/3 cup plain canned pumpkin* 3 Tbsp. seeds or nuts 1 Tbsp. chia seeds 1/2 tsp. cinnamon 1/4 tsp. nutmeg 1¼ cups soy or other plant based milk 1/2 cup water 6-8 ice cubes (1 cup)

Directions: Combine all ingredients in blender or food processer and blend on high until smooth. Let sit for 1 minute to thicken before serving. Grocery List • Kale leaves • Spinach leaves • Fresh or frozen fruit* • Plain canned pumpkin • Seeds or nuts* • Chia seeds • Cinnamon • Nutmeg • Soy or other plant based milk* ***I used hulled hemp seeds, sunflower seeds and walnuts in regards to the seeds and nuts. ***I choose to use almond milk **I used blueberries and strawberries Recipe credits- American Institute for Cancer Research

Resource links 

Pumpkin is rich in vitamin C and beta-carotene.

How Beta Carotenes Combat Cancer

Vitamin C and Cancer Prevention

Fresh Cherry and Corn Salad

This month my blogging will be about eating to fight cancer, the recipes will be ones featured by the AICR organization. I will prepare and possibly modify the recipes that I source from AICR. Did you know that 1 in 3 people in the United States will have some sort of cancer, did you know that cancer is the number 3 top cause of death in the United States? This seasonal salad boasts a pound of bright cherries.This colorful fruit is a good source of fiber, vitamin C and natural antioxidants called anthocyanins.

Anthocyanins and their role in cancer prevention

Fresh Cherry and Corn Salad

Makes 8 servings Per serving: 215 calories, 10 g total fat (3 g saturated fat), 6 g protein, 29 g carbohydrate, 3 g dietary fiber, 167 mg sodium.

Dressing Ingredients1/2 medium shallot, finely chopped 3 cloves garlic, minced 1/4 cup extra virgin olive oil 1/4 cup balsamic vinegar Salt and freshly ground black or white pepper to taste Salad Ingredients5 ounces baby arugula or baby spinach 4 ears cooked fresh corn, kernels sliced off cob 1/2 cup finely sliced red onion 3/4 cup feta cheese 1 lb. fresh dark cherries, pitted, sliced in half

Directions: In small mixing bowl, combine all dressing ingredients. Whisk well. I put everything in my magic bullet and blended it very briefly ... In large salad bowl combine arugula, corn and onion. Drizzle with dressing and toss to coat. Arrange salad on individual dishes and sprinkle with feta. Top with cherries and serve. Grocery List • Shallot • Garlic • Extra-virgin olive oil • Balsamic vinegar • Salt and freshly ground black or white pepper • Baby arugula or baby spinach • Corn • Red onion • Feta cheese • Cherries Recipe credits - American Institute for Cancer Research