Nutrition Icon Offers Breakfast, Lunch & Dinner Options
The link between chronic disease and inflammation based on a poor diet and sedentary lifestyle has been made clear by now, as outlined in an article from the Centers for Disease Control and Prevention.
The article explores how humankind uncovered the tools to overcome infectious disease with germ theory, posited in the 19th Century. More than a century later, as we’ve encountered the wrath of chronic disease – including heart disease, cancer, stroke, rheumatoid arthritis, and many others – research has identified a modern-day equivalent, this time caused by inflammation.
“The best medicine to ease the massive suffering endured by so many in our population today is an active lifestyle and an anti-inflammatory diet; food should be nourishing and pleasurable,” says nutritionist and juicing pioneer Cherie Calbom, MS. (“The Juice Lady”). Her latest book, “The Juice Lady’s Anti-Inflammation Diet,” (www.juiceladycherie.com), outlines the causes of inflammation and offers solutions with healthy meals for breakfast, lunch and dinner, as well as robust juicing recipes.
“Whether you’re on a vegetarian, vegan, low-carb, no-carb, Mediterranean, Neanderthal or any other kind of diet, there are delicious recipes available to anyone who wants to up their anti-inflammation efforts.”
Calbom lists just three of her many recipes, with some ingredients that may already be found in your pantry, she says.
Breakfast: Spanish frittata and simple salad with maple orange vinaigrette (serves 4-6).
12 large organic eggs; ½ cup coconut milk; ½ tsp. sea salt, or more to taste; 2 tbsp. coconut oil or extra-virgin olive oil; 1 small red onion, small chop; ½ cup sautéed mushrooms or your favorite vegetable; 1 cup spinach or arugula.
Preheat oven to 375 degrees. Whisk the eggs and coconut milk with 2 pinches of salt. Set aside. Prepare pan with coconut oil and medium-high heat and sauté onions until translucent, about 3 min. Add mushroom or favorite vegetable and sauté until soft. Toss in spinach and fold into veggie mixture just until wilted. Remove vegetables from pan; set aside. Turn down the heat to low, adding a little more coconut oil if needed. Using the same skillet, add the eggs, shaking to distribute the mixture evenly. Cook over medium-low heat for 5 min. using a spatula to spread the eggs from the edges to the center until the edges are no longer runny. Arrange the vegetable mixture over the top evenly.
Transfer to a 375-dgree oven and cook for 5 minutes until set and slightly browned. Remove from oven. Be very aware of the hot handle! To finish, slide partially cooked frittata onto a large plate; wearing oven mitts, place a plate over the pan and, holding the two together, invert them so the frittata drops onto the plate. Slide the frittata back into the pan so partially cooked side is up. Place back in oven to cook 3-4 min. more.
“The simple salad with maple orange vinaigrette is something I dreamed up for a ‘breakfast for dinner’ themed night – a nice complement to the main dish,” she says.
Lunch: tropical quinoa salad with cashews with carrot fries (serves 4).
Quinoa: 1 cup dried quinoa, rinsed well; ½ red onion, finely chopped; 1 cup apple or carrot, finely chopped; juice of 1 lime, 2 tbsp. honey or agave; 1 tbsp. extra-virgin olive oil; 1 large mango, chopped (not overly ripe); ¼ cup mint, finely chopped; 1 tsp. seal salt, to taste; freshly ground black pepper, to taste; ½-inch-piece ginger, finely chopped; 1 avocado, chopped or thinly sliced; 1 cup cashews, coarsely chopped; 3 cups Romaine lettuce (or greens of choice), roughly chopped.
Cook the quinoa: Bring 2 cups of water to a boil in a medium saucepan; add the quinoa and simmer, covered 15-20 min. Set aside and let cool (spread out for best results). In a large bowl toss the chopped red onion and apple/carrot. Whisk together the lime juice, honey and olive oil. Add to the bowl. Add the cooked, cooled quinoa and mango to the bowl and toss well. Mix in mint, cilantro, ginger and salt and pepper, to taste. Garnish with sliced avocado and cashews. Scoop mixture over greens and serve chilled or at room temperature.
“Who doesn’t like French fries? – Carrot fries are a healthy alternative!” Calbom says.
Dinner: grilled salmon and asparagus with stone fruit and lavender chutney (serves 4-6).
Chutney: 2 lb. stone fruit, small dice; 1 large onion, finely chopped; zest of 1 lemon or lime; 2 tbsp. garlic, minced; ¼ tsp. chili flakes (optional); 1/3 cup red wine vinegar; ¾ cup raw honey or agave; ¾ tsp. sea salt; 2 tbsp. fresh lavender (or use basil or mint; use 1 tsp. dried lavender if you cannot find it fresh).
In a saucepan combine all prepared ingredients except the herbs. Bring to a boil. Continue cooking at a rolling boil, 15 min. Stir occasionally. Mix in fresh herbs and/or lavender at the end.
“This chutney will get you excited for salmon all over again,” she says. “Of course, buy wild salmon, which is significantly healthier and environmentally friendly.”
Snack: Cherry Chocolate Shake (serves 1).
1 Tbsp. unsweetened, unprocessed cocoa powder; ½ cup frozen dark cherries, pitted; 1 cup coconut; almond or flax milk; ½ tsp. pure vanilla extract; several drops of liquid stevia (suggest Sweet Leaf Vanilla Creme); ice cubes as desired
Place all ingredients in a blender and process until smooth.
Cherie Calbom, M.S. Cherie Calbom holds a Master of Science degree in whole foods nutrition from Bastyr University. She is author of 26 books including The Juice Lady’s Anti-Inflammation Diet, (www.juiceladycherie.com), The Juice Lady’s Big Book of Juices and Green Smoothies, The Juice Lady’s Turbo Diet, Juicing, Fasting, and Detoxing for Life, The Juice Lady’s Living Foods Revolution, The Complete Cancer Cleanse, and Juicing for Life with over 2 million books sold in the US and published in 23 countries. She has worked as a celebrity nutritionist with George Foreman and Richard Simmons, and has appeared on numerous radio and TV shows and in scores of magazine articles. She appeared on QVC for over 13 years with the George Foreman grill. Known as “The Juice Lady” for her work with juicing and health, her juice therapy and cleansing programs have been popular for more than a decade.