Anti-Inflammatory Friday: 3-29-2024

Happy Good Friday, Friend! As we gather with loved ones, embracing the warmth and color of spring this Easter weekend, it’s a beautiful reminder of new beginnings and endless possibilities ahead.

Let’s hop into this weekend with intention embracing every moment of joy and every opportunity for growth. Here’s to a wonderful Easter filled with hope, health, and happiness!

Anti-Inflammatory MINDSET

Change is the only constant in life. It's an adage that's especially true in personal health. Embracing change and learning to adapt is crucial. But easier said than done, right?

Here are 3 ways to help cultivate adaptability:

1. Expect change: Begin with the understanding that your health journey will involve change, both expected and unexpected.

2. Stay curious: Maintain a sense of curiosity about new foods, recipes, and health practices. 

3. Celebrate change: Acknowledge and celebrate the ways in which you've adapted over time. Recognizing your growth reinforces the positive impact of adaptability on your health journey.

Anti-Inflammatory HEALTH TIP

For years we've been told CARBS ARE THE ENEMY! But in reality, they're one of your greatest allies. 
Incorporating whole grains into your diet is a simple yet powerful way to fight inflammation. Unlike refined grains, whole grains retain all parts of the seed — the bran, germ, and endosperm. This means they're packed with nutrients, including fiber, vitamins, minerals, and a variety of phytochemicals that have been shown to have anti-inflammatory properties.

Here’s how to include more whole grains in your meals:

1. Start your day with whole grains: Choose oatmeal, quinoa, or buckwheat as the base for your breakfast. 

2. Choose whole-grain snacks: Snack on popcorn (a whole grain!) instead of chips, or try whole-grain crackers with hummus or guacamole for an afternoon energy boost.

3. Substitute refined grains: Whenever possible, replace white rice, bread, and pasta with their whole-grain counterparts like brown rice, whole wheat bread, and whole wheat or legume-based pasta.

Anti-Inflammatory RECIPE

Spring Vegetable Quiche with Almond Flour Crust

Serves: 6-8
Ingredients:

For the Crust:

• 2 cups almond flour

• 1/4 cup olive oil

• 1 flaxseed egg (1 tbsp ground flaxseed mixed with 3 tbsp water, let sit for 15 minutes)

• A pinch of salt

For the Filling:

• 1 tbsp olive oil

• 1 leek, white and light green parts only, thinly sliced

• 2 cloves garlic, minced

• 1 cup asparagus, chopped into 1-inch pieces

• 1 cup cherry tomatoes, halved

• 1/2 cup artichoke hearts, chopped

• 1 cup baby spinach

• 1 block (14 oz) firm tofu, drained and pressed

• 1/4 cup nutritional yeast

• 1 tbsp Dijon mustard

• 1 tsp turmeric powder

• Salt and black pepper to taste

• 1/4 cup unsweetened almond milk, if needed for blending

Instructions:

1. Preheat the oven to 350°F (175°C). Grease a 9-inch pie dish.

2. Make the crust: In a mixing bowl, combine almond flour, olive oil, flaxseed egg, and a pinch of salt. Mix until a cohesive dough forms. Press the dough evenly into the bottom and up the sides of the prepared pie dish. Bake for 10-12 minutes, until slightly golden. Remove from the oven and set aside.

3. Prepare the filling: In a skillet over medium heat, heat olive oil. Add leek and garlic, sautéing until soft, about 3-5 minutes. Add asparagus, cherry tomatoes, and artichoke hearts, cooking until just tender, about 5 minutes. Stir in baby spinach until wilted. Remove from heat and let cool slightly.

4. In a food processor, blend tofu, nutritional yeast, Dijon mustard, turmeric, salt, and black pepper until smooth. Adjust the mixture with almond milk as needed to achieve a creamy consistency.

5. Combine: Gently fold the sautéed vegetables into the tofu mixture, adjusting seasoning if necessary.

6. Assemble the quiche: Pour the filling into the pre-baked crust, smoothing the top with a spatula.

7. Bake: Bake for 30-35 minutes, or until the filling is set and the top is lightly golden.

8. Cool & Serve: Allow the quiche to cool for at least 10 minutes before slicing. Garnish with fresh herbs or a sprinkle of paprika for added color.

Anti-Inflammatory MOTIVATION

Don't overwhelm yourself and don't overcomplicate it...
The goal for today is to go a little bit further than yesterday.

Anti-Inflammatory THINGS I'M LOVING

Fruit is often called 'nature's candy.' But more specifically, I think dates are. They've become one of my favorite snacks. You can pair them with an apple and the combo tastes like a caramel apple. Or add your favorite nut butter (peanut butter pairs with anything in my opinion). But my favorite is to eat them straight from the bag.
The flavor is only part of the story though: They're packed with antioxidants, support digestive health, and even improve brain health. Grab a bag today.

- Kara