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100+ delicious, quick, and easy anti-inflammatory recipes to make for the whole family—all ready in 30 minutes or less!
“The real key to eating healthy for all ages—is reducing inflammatory foods and increasing certain nutrients. My challenge became how to make anti-inflammatory meals easy, quick, and most importantly, taste good,” writes Carolyn Williams in her bestselling cookbook, Meals that Heal, the FIRST anti-inflammatory book written by a James Beard Award–winning registered dietician—and the FIRST multi-purpose book on the market for those who want to make changes before they have a condition.
With more than 100 quick and tasty recipes featuring natural, healthy ingredients that have researched-backed abilities to cool inflammation, balance gut health, and detox the body, Meals that Heal will show you how to prevent future diseases, as well as heal or improve most conditions by making a few simple changes to your diet.
Inside you’ll find:
-Information about Inflammation and its effects, including eating recommendations for carbs, proteins, and fats, as well as FAQs
-A 4-Step Jumpstart Program: #1 Assess, #2 Detox and Restore, #3 Target or Reassess, #4 Eat and Feel Good
-100+ Meals ready in 30 min or less that won’t break your budget, including tips to make the recipes more family-friendly and how to prep in advance
-Vegan, Gluten-Free, and Dairy-Free recipes, each marked with colorful graphics to make them easy to find, alongside nutritional information for each recipe in the book
-A complete refrigerator/pantry stock list of anti-inflammatory foods, the top inflamers to avoid, a store-bought product buying guide, and on-the-go eating guidelines
-7 different weekly menu plans covering the most common conditions: Detox and Restore, Prevent or Manage Type 2 Diabetes, Cancer Prevention, Heart Health, Brain Health, Joint Health and Pain Relief, and Autoimmune Conditions
Now you can gain more energy, improve concentration, eliminate headaches and skin conditions, slow the aging process, and so much more, while eating easy and delicious meals!
From the Publisher
Healing Your Body
The majority of the population in the United States suffers from at least one, if not several, of these conditions, and chronic inflammation is at the root of them all. Though its symptoms often seem vague and nonspecific, this type of inflammation is like a small fire burning inside the body that, over time, gets stoked and encouraged by other irritants, taking a gradual toll on the body by damaging cells, overworking the immune system, and creating imbalances that can lead to long-term health issues. In fact, low levels of ongoing inflammation have been blamed for increasing rates of heart disease, diabetes, cancer, autoimmune diseases, arthritis, depression, and Alzheimer’s and Parkinson’s diseases.
Chronic inflammation is difficult to understand and difficult to recognize because it has no overt symptoms—making it even harder to diagnose and treat. And there’s still a lot we don’t know about it. But one thing that research does confirm is that you can prevent future diseases—as well as heal or improve most existing conditions—through food choices.
Anti-inflammatory eating involves only a few small changes, and Meals That Heal will show you how delicious—not to mention easy and quick—this new healthy approach can be!
What’s Inside: 100+ fresh and tasty recipes for breakfasts, lunches, and dinners Menus for healing the most common inflammatory disease conditions Information on the top causes, signs, and health impacts of inflammation Eating recommendations including the top anti-inflammatory foods for different diets
Sample Recipe: Fuss-Free Pulled Pork Tacos
Makes 8 Servings (Serving Size: 2 Tacos)
1. Cut the pork into 12 pieces similar in size. Rub the pork with the taco seasoning and sprinkle with the salt.
2. Place the oil in a multicooker and preheat to sauté. Add the pork and cook, stirring frequently, for 2 to 3 minutes or until the meat is beginning to brown on the outside. Add the salsa. Cook and lock the lid on the multicooker, and pressure-cook for 25 to 30 minutes.
3. Meanwhile, preheat the oven to 350F. Stack the tortillas, wrap them in aluminum foil, and bake them until warm, about 15 minutes.
4. Once the multicooker is done, release the steam and open the multicooker as directed by the manufacturer. Let cool slightly; place the pork on a cutting board or plate and shred with two forks. Place approximately 1 ½ ounces of the pork down the center of each tortilla; sprinkle with the cilantro and serve with the lime wedges and additional salsa. Drizzle with the cooking juices, if desired.
Slow Cooker Option
Follow the directions above, omitting the oil and skipping sautéing. Place the pork in a 4- to 6-quart slow cooker and add the salsa. Cover and cook until the meat is tender and pulls apart easily, 4 to 5 hours on high or 7 to 8 hours on low.
Since this recipe usually makes more than I need, I freeze half to pull out and use a few weeks down the road. Also, the pulled pork isn’t just for tacos—it’s great on salads and baked sweet potatoes, as well as by itself!
Nutritional Information:
Calories: 378, Fat: 18G (Sat.: 6G; Unsat.: 10G; Protein: 27G; Carb: 27G; Fiber: 4G; Sugars: 5G; Sodium: 618MG; Calcium: 11% DV; Potassium: 12% DV.
Ingredients 1 (2 1/2 -pound) boneless pork butt or shoulder, trimmed of excess fat 2 tablespoons All-Purpose Taco Seasoning (page 66) or store-bought organic taco seasoning ½ teaspoon kosher salt 2 teaspoons olive oil 2 cups refrigerated fresh salsa, plus more for serving 16 (6-inch) corn tortillas ½ cup fresh cilantro sprigs 1 lime, cut into wedges
Publisher ‏ : ‎ S&S/Simon Element (June 25, 2019)
Language ‏ : ‎ English
Paperback ‏ : ‎ 320 pages
ISBN-10 ‏ : ‎ 1982130784
ISBN-13 ‏ : ‎ 978-1982130787
Item Weight ‏ : ‎ 3.53 ounces
Dimensions ‏ : ‎ 8 x 0.8 x 9 inches
Healing Your Body
The majority of the population in the United States suffers from at least one, if not several, of these conditions, and chronic inflammation is at the root of them all. Though its symptoms often seem vague and nonspecific, this type of inflammation is like a small fire burning inside the body that, over time, gets stoked and encouraged by other irritants, taking a gradual toll on the body by damaging cells, overworking the immune system, and creating imbalances that can lead to long-term health issues. In fact, low levels of ongoing inflammation have been blamed for increasing rates of heart disease, diabetes, cancer, autoimmune diseases, arthritis, depression, and Alzheimer’s and Parkinson’s diseases.
Chronic inflammation is difficult to understand and difficult to recognize because it has no overt symptoms—making it even harder to diagnose and treat. And there’s still a lot we don’t know about it. But one thing that research does confirm is that you can prevent future diseases—as well as heal or improve most existing conditions—through food choices.
Anti-inflammatory eating involves only a few small changes, and Meals That Heal will show you how delicious—not to mention easy and quick—this new healthy approach can be!
What’s Inside:
- 100+ fresh and tasty recipes for breakfasts, lunches, and dinners
- Menus for healing the most common inflammatory disease conditions
- Information on the top causes, signs, and health impacts of inflammation
- Eating recommendations including the top anti-inflammatory foods for different diets
Sample Recipe: Fuss-Free Pulled Pork Tacos
Makes 8 Servings (Serving Size: 2 Tacos)
1. Cut the pork into 12 pieces similar in size. Rub the pork with the taco seasoning and sprinkle with the salt.
2. Place the oil in a multicooker and preheat to sauté. Add the pork and cook, stirring frequently, for 2 to 3 minutes or until the meat is beginning to brown on the outside. Add the salsa. Cook and lock the lid on the multicooker, and pressure-cook for 25 to 30 minutes.
3. Meanwhile, preheat the oven to 350F. Stack the tortillas, wrap them in aluminum foil, and bake them until warm, about 15 minutes.
4. Once the multicooker is done, release the steam and open the multicooker as directed by the manufacturer. Let cool slightly; place the pork on a cutting board or plate and shred with two forks. Place approximately 1 ½ ounces of the pork down the center of each tortilla; sprinkle with the cilantro and serve with the lime wedges and additional salsa. Drizzle with the cooking juices, if desired.
Slow Cooker Option
Follow the directions above, omitting the oil and skipping sautéing. Place the pork in a 4- to 6-quart slow cooker and add the salsa. Cover and cook until the meat is tender and pulls apart easily, 4 to 5 hours on high or 7 to 8 hours on low.
Since this recipe usually makes more than I need, I freeze half to pull out and use a few weeks down the road. Also, the pulled pork isn’t just for tacos—it’s great on salads and baked sweet potatoes, as well as by itself!
Nutritional Information:
Calories: 378, Fat: 18G (Sat.: 6G; Unsat.: 10G; Protein: 27G; Carb: 27G; Fiber: 4G; Sugars: 5G; Sodium: 618MG; Calcium: 11% DV; Potassium: 12% DV.
Ingredients
- 1 (2 1/2 -pound) boneless pork butt or shoulder, trimmed of excess fat
- 2 tablespoons All-Purpose Taco Seasoning (page 66) or store-bought organic taco seasoning
- ½ teaspoon kosher salt
- 2 teaspoons olive oil
- 2 cups refrigerated fresh salsa, plus more for serving
- 16 (6-inch) corn tortillas
- ½ cup fresh cilantro sprigs
- 1 lime, cut into wedges
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