Anti-inflammatory Recipes

Golden Milk

Ingredients

• 3 cups full fat organic coconut milk (Pacific Foods brand)*
• 3 tsp ground turmeric
• 1/4 tsp ground black pepper
• 1/2 tsp ground cinnamon
• 1/2 tsp ground ginger
• 1/4 tsp ground cardamom
• 1 tsp organic, pure, raw honey (if desired)

Instructions

1. Combine all ingredients in a small saucepan and heat on low.
2. Stir occasionally for about 10 minutes until the milk is warmed and all powders are absorbed.

*Look for a brand that has no added sugar, oils, carrageenan, or folic acid (artificial folate) or use canned organic coconut milk.

Why it's effective

Many modern conditions are the result of chronic inflammation. Inadequate digestion is a form of stress on the body and a primary source of inflammation for roughly 80% of the US population suffering from leaky gut.

Ginger has anti-inflammatory properties which make it useful in reducing oxidative stress and DNA damage. DNA damage can lead to abnormal cell production, inflammation, genetic mutations, and cancer. Ginger also increases abnormal cell death (apoptosis) and reduces the spread of cancerous cells (metastasis). Whether you have a cancer diagnosis or not, DNA damage is something we should all strive to avoid, and when that's not possible, we can lean on these powerful phytonutrients to help bring us back into balance.

Turmeric (curcumin) scavenges for free radicals and decreases oxidative stress. It activates immune products, inhibits the expression of growth- and metastases-promoting genes, and reduces the presence of inflammation-producing proteins.

Sourcing advice

Organic ginger and turmeric can be purchased at most grocery stores, and Indian and Asian markets are a great resource for buying in bulk. Adding a sprinkle of turmeric may change the color of a dish slightly, but not the flavor. So don’t be afraid to add it to your meals. Adding a sprinkle of black pepper (piperine) greatly increases the bioavailability of the turmeric. 

Cautions about capsules

Do not use with other anticoagulants. Don’t take or eat before surgery; may cause bleeding.
Rare, but possible side effects: Abdominal pain/discomfort (chronic use), skin rash, hives

Spicy Chocolate Mousse

Ingredients

• 2 ripe organic avocados
• 1/2 cup organic raw cacao powder
• 1/2 cup full fat organic coconut milk
• 2 tbs raw organic honey
• 2 tsp organic vanilla extract
• 1/2 tsp ground cinnamon
• 1/4 tsp ground chili pepper
• 1/4 cup organic coconut shreds
• Optional topping: Organic raspberries or blueberries

Instructions

1. Combine all ingredients in a food processor or high-powered blender and process until smooth.
2. Spoon into ramekins or small bowls and add toppings if desired.
3. Chill until set and serve.

Leftovers - store in a glass container if possible.
Refrigerator: up to 5 days   |   Freezer: up to 3 months

Why it's effective

Cacao catechins and procyanidins have been shown to induce apoptosis, decrease DNA damage, and oxidative stress by reducing reactive oxygen species (ROS). Due to antioxidant properties, cocoa has chemoprotective agents and the potential to protect against some types of cancer (colon.) Cacao is a great source of magnesium and may help with treatment-related constipation.

Sourcing

Health food stores carry some of the highest quality cacao. Be sure to get pure, organic cacao rather than cocoa powder with any form of sugar. Cacao is a great addition to coffee and healthy desserts like chocolate mousse.