Day Two of Dominique’s New Anti Inflammatory Diet

I woke up like I usually do, early and in excruciating pain. After going to the bathroom a little bit of the pressure subsided but the spasms and sharp stabbing continued. Some days are better than others but when I have a hard time it can really get me down. Instead of grumbling down to get some coffee, four days ago I switched to Ginger Turmeric tea with honey. This simple change has had major effects in my body. 

My hopes in planning out my diet with an anti inflammatory focus is to reduce the symptoms I’ve been struggling with since puberty. I’ve set some goals for myself to follow and yesterday I did pretty good only missing one. 

My goals for my anti inflammatory diet are:

-avoid coffee

-avoid hard alcohol

-no more then 1-2 glasses of wine a day

-3-4 fruits and 4-6 vegetables each day

-3 whole grains daily

-Daily beans as often as possible

-5 healthy fats

The one I failed to succeed in was eating beans daily. That might prove more difficult then I expected. Many people who eat with an anti inflammatory focus eat a lot of soy products. However I personally have issues with balancing my hormones so I cannot eat soy. Certain people are also unable to digest soy due to hereditary traits. This is one of the reasons my doctors advise me against a vegetarian diet. When I did eat a vegetarian diet (age 9-19) I was severely malnourished with iron, calcium, and folic acid deficiencies. I do love beans but fitting them in on a daily basis may be a challenge. 

Today’s breakfast got us off on the right foot. I made up this crazy version of a “muffin” that I call: 

Dominique’s Anti Inflammatory Egg-Muffin

To make this protein rich, gluten free recipe you will need the following ingredients. 

1 medium sweet Apple peeled and chopped

1/2 cup almond flour

1/4 cup shredded coconut 

1 tsp baking soda

1 tsp cinnamon 

1 tsp ginger

6 eggs beaten

4 oz apple sauce 

~1/4 cup raw honey

1 tsp vanilla


Preheat your oven to 350 and grease or line a twelve slot muffin tin.
Mix dry ingredients in a bowl with dry spices and baking soda using a fork to remove any clumps. 


Beat eggs in a separate bowl adding in apple sauce, honey, and vanilla.


Combine wet and dry ingredients. Add apples to the mix and pour muffins filling each cup about 3/4 of the way full. 


Bake at 350 for about thirty minutes or until a toothpick comes out clean. 


Let cool slightly and remove from pan. Yummy!


In addition to these muffins I made a quick 

Cherry Coconut Porridge


I used quick oats… About a cup with a handful of flax seeds. Add your favorite milk and cook until desired consistency is reached. Add honey, cacao, and or cinnamon. Top with maple syrup, fresh or dried cherries and shredded coconut. 


This was so delicious! Even if you don’t generally like oatmeal you might enjoy this version. My dear hubby and I loved it. 

Throughout the day I munched on as much fruit and vegetables I wanted. Although I have to admit that I wasn’t really all that hungry after lunch. I did manage to get in some celery (known to be very anti inflammatory and has blood cleansing abilities), apples and grapes. We have lots of nuts to snack on too. 

For Lunch I made:

Chicken ‘n’ Greens Wraps
Ingredients:

1 cup chopped grilled chicken (I used leftovers from last night) 

1 1/2-2 cups of greens (spinach, kale, mixture)

1/2 cup chopped tomato 

Optional sprinkle of parmesan

1 boiled egg diced yolk separated

1 clove minced garlic

1 tsp mustard

1 tsp honey or agave

The juice of a lemon or lime

1/8 cup olive oil

Kosher salt and pepper

Flatbread, whole wheat wraps or tortillas 
Instructions:


In a bowl mix together egg yolk, minced garlic, mustard, honey, juice, and olive oil. 
Whisk until a dressing forms. 


Add chopped whites, chicken, kale, and tomato toss to evenly coat with dressing. Add cheese if desired. 


Spread out wrap or tortilla and add chicken and veggie mixture. 


Wrap or roll like a burrito, cut in half and enjoy!


But dinner oh sweet dinner! We made it a little later because we were both fairly full from all the good healthy food we have been eating. Slowly but surely I know I am healing from the inside out. 
Like I mentioned earlier I need extra iron and calcium so for dinner tonight I made up a 

Ginger Meatball Recipe


2 tbs olive oil

~1 pound ground beef, veal, turkey or soy

1/2 cup bread crumbs

1 tsp ginger

1 tbs parsley leaf dried

1 tsp fennel

1 tbs minced garlic

1 tsp oregano

1/2 tsp basil

Dash of salt and pepper

1/2 onion diced

~6 oz whole grain pasta or substitute 

1 jar of your favorite sauce 

Instructions 


Boil water for your pasta.


In a medium skillet heat oil and sauté onion until tender. 


In a separate bowl mix meat and spices. I used lean beef. Add breadcrumbs. Knead and then form into balls. 


Brown in the pan on all sides.


Cook pasta and add to pan with sauce and top with cheese if desired.


I used home made pasta sauce I made a few weeks ago from backyard grown tomatoes. It’s a delicious vegetarian blend of tomato, bell pepper, carrots, mushrooms, and onions with garlic of course. 


I served ours with toast. Sourdough bread for my man and whole grain toast for me. 


If your stomach is upset by acid I recommend drinking a pinch of baking soda in water afterwards to neutralize your insides. 

I hope you enjoyed these recipes. We sure did when we ate them. So far everything I cooked has been delicious. I’m looking forward to continuing to create new healthy anti inflammatory recipes. Please feel free to comment and let me know if you try to prepare any of the dishes I have made! 

-Dominique Barrentine 

Want to see more Recipes? 

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Experimental Five Step Easy Chicken Breasts 


Let’s cook something up! 

Everyone loves chicken breasts. So when I found this five step recipe I had to try it. I love easy fast cooking for when we need food during busy times. This recipe starts out with… You guessed it! Boneless skinless chicken breasts; we have two, one for my hubby and one for myself to eat before church tonight. Of course there maybe be enough left Over for lunch too! 
First I’m gonna give you the steps, then explain the process, and by the end you will know how to make a simple, fast, roasted chicken breast.

Five Easy Steps

  1. Brine
  2. Brush
  3. Rub
  4. Roast
  5. Rest

Start by taking your chicken and putting it in salt water to soak for about 15 minutes or so; this is what it means to brine chicken. After it soaks rinse it off and pat it dry with a paper towel.

Next is step number two. Brush the chicken with melted butter. You can also use olive oil if you prefer or your favorite cooking oil. I just love the flavor of good old fashioned butter. 


I try to use Tillamook dairy products whenever possible because they have happy cows and don’t use hormones. Other good brands exist but for me as a woman who is very sensitive to hormone fluctuations it is an important factor. The better quality ingredients you use the more nutritious and deliscous your meal will be. 

After the chicken is coated in butter/oil rub your favorite seasonings into the chicken. I like to use a bit of each, salt, pepper, garlic powder, oregano, basil, and thyme. Sometimes I add cayenne pepper for a little spice or curry powder for a more exotic flavor. Maybe I’ll use some paprika too which adds a good color. 

Step four is roasting the chicken which can either be done low and slow (350 for 30 minutes) or high and fast (450 for 15-18 minutes.) Often I choose low and slow but today I want to go fast and high for a quicker meal and a crispier crust. 

Finally once your chicken is good and cooked through you want to let it sit for 5-10 minutes to rest so it can soak up its juices. 

Then you are ready to enjoy this easy and delicious white meat chicken breast. You can pair it with whatever sides you like. Today I chose to make boiled potatoes and a classic Greek salad consisting of tomatoes, cucumbers, olive oil, salt, pepper, and basil. I hope you enjoyed this recipe. Feel free to leave a message in the comments section below. Thank you! 

 -Dominique 


Ps: this is my favorite salad ever ❤️

My new Swedish Meatballs recipe

Swedish meatballs 

You won’t be able to resist these savory, inexpensive, easy meatballs that you can whip up in under an hour. Who says cooking needs to be difficult? If you are in a hurry or watching your grocery budget this is a perfect recipe for you to try. Really try it already! 


Ingredients 
1 pound ground beef

1/2 cup seasoned breadcrumbs 

1/2 cup diced/minced onion

1 egg

1/2 tbsp salt

1/2 tbs pepper

1/2 tbs garlic powder

Any additional spices you desire

2 tbsp oil

2 cubs beef broth

2 cups milk

1/2 tbsp salt

1/2 tbs pepper 

1 tbs Worcestershire sauce

4 cups egg noodles

1 cup shredded Parmesan 

1/2 cup parsley


Directions 

In a large bowl combine beef, bread crumbs, spices, onion, and egg. (Hint: I estimate on spices based on personal preference.) Heat oil in the bottom of s large pot, medium, high heat. Take a golf ball sized spheres and brown the meatballs(12 or so) in the oil for one minute, flip and a second minute. Add beef broth, milk, Worcestershire sauce, salt and pepper. Give it a stir. Bring to a boil then add noodles. Stirring constantly until the sauce thickens and the noodles cook. Add Parmesan and parsley, perhaps peas. Enjoy! 


Anyone that likes pasta dishes with simple ingredients and a focus on nice meat would enjoy this recipe. I really love using ground serloin steak and only recently started cooking with it. If you are new to making your own meals this is going to blow your mind. 


I hope you try this and enjoy these Swedish meatballs are TO DIE FOR! 

-Dominique Barrentine