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554 views100 pagesCooking Light Spring 2023
cooking magazine
Uploaded by
Sanja BarabaCopyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
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/ 100
Anti-Inflammation
HEALING RECIPES
LIVE
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WHAT HEALTHY
MEANS NOW
UNDERSTANDING
INFLAMMATION
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96 RECIPE INDEX CookingLight.
Anti-Inflammation
ona Can MPH. MS RON
Temoy Somrest
PHOTOGRAPHY DIRECTOR
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ARTDIRECTOR
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OPERATIONS EDITOR
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PROPSTYLISTS.
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ADMINISTRATIVE ASSISTANT
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‘GROUP PUBLISHER
PREMIUM PUBLISHING.
EDITORIAL ADMINISTRATION
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ASSISTANT MANAGING EDITOR
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(Sabrote Ronson
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DIRECTOR, TEST KITCHEN
Lyon Bianchard
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PRINTEDINTHEUSA
andcther counties ANTLINFLAMMATION
Editor's Letter
then you're living
W with chronic
inflammation, your
body's inflammatory response
can eventually stare damaging
healthy cells, tissues, and
organs. It appears that chronic
inflammation is at the root of
conditions such as heart disease,
diabetes, high blood pressure,
Alzheimer’s, joint pain, digestion
issues, aucoimmune disorders,
and even depression
‘The good news is that what
we eat can make a difference.
Because certain foods contain
inflammation-fighting
compounds, eating a varied and
healthy diet is the first step in
reducing inflammation. Nutrition
experts recommend a diet that
focuses on fruits, vegetable
beans, legumes, and whole
grains, but also includes seafood
and moderate amounts of lean
meats and poultry
‘Phere are a number of
foods that appear to be
especially effective in fighting
inflammation, and we highlight
those in this issue. Instead of the
emphasis being on limits and
restrictions, we focus on the foods
you can add co your diet. The
experts in our Test Kitchens have
made sure that these recipes are
easy and family-friendly so that
you ean include them in healthy
‘meals throughout the day.
Anne Cain, MPH, MS, RDN There i alot of noise out there about what defines
nealthy eating—some of it rings true, while some of i
s hype. For over three decades, Cooking Light has been
a trusted source not only of reliable nutrition informa
jon but also of delicious way’ to pur that information
nto practice inthe kitchen. So, what is the Cooking
Light approach to healthy eating?
ALL FOODS CAN FIT We want people to
enjoy variety of wholesome, nutritious foods
that promote health, And while the focus is
not specifically on weight loss, itis certainly
possible to lose weight while using our recipes
and following the healthy eating guidelines we
suggest,
MORE PLANT-BASED FOODS, LESS MEAT
The recipes offer delicious ways to increase
fruits and vegetables, whole grains, and lean
sources of protein, including plant-based
proteins.
WHOLE FOODS FIRST The focus is on
Ingredients that are minimally processed and
a close to their natural state as possible.
While not overly restrictive, there isa
moderate use of salt, saturated fat, and added
sugars in amounts that can promote health,
RESPONSIBLE Healthy eating must also take
into account responsible use of our earth's
resources. We offer strategies and recipes
that provide ways to avoid waste and use
ingredients wisely.
HEALTH-PROMOTING FOODS Our recipes
highlight categories of foods that may lead to
Improved gut health; help prevent diseases
such as heart disease, diabetes, and cancer;
and enhance the immune system. We provide
current, science-based nutrition information so
that our readers can be informed about their
healthy food choices,
CONVENIENCE We know that our readers
are busy—with jobs, families, sports, and
community activities—so there are always
recipes that are both quick and easy. While we
do not use overly processed foods, we do rely
on time-saving ingredients and simple cooking
methods,
ADVENTUROUS Our audience likes to travel
eat out, and experience new cuisines, so our
recipes feature the exciting flavors, global
Cuisines, and inspiring ingredients our readers
yearn to explore.
COMMUNITY We believe that healthy eating
isnot only about the food but also about
shared experiences attthe table. Whether
you're dining with your partner, making a
weeknight family meal, taking dinner toa
neighbor, or preparing a holiday feast, health
and wholeness come when we can slow down
and savor the goodness of the food and the
pleasure of gathering with those we love. HEALTHY EATING
GUIDELINES
At Cooking Light, our team of food editors, experienced cooks, and dietitians builds recipes with whole foods,
whole grains, and bigger portions of plants and seafood than meat. We emphasize oil-based fits more than
saturated, and we promote a balanced diet low in processed foods and added sugars. We also promote foods
that contain specific disease-Aighting benefits: antioxidants, fermented foods, and anti-inflammatory foods.
Ingredients that are high in saturated fats, sodium, and added sugars are used only in small amounts and as favor-
‘boosting solutions rather than the focal point. We don't cook with any products containing artificial sveetencrs oF
trans its (partially hydrogenated oil).
DAILY NUTRIENT RECOMMENDATIONS
Cooking Light recipes adhere to rigorous nutrition guidelines that govern calories,
saturated fat, sodium, and added sugar based on various food categories such as main
dishes, sides, and desserts. These standards enable you to easily incorporate our recipes
into a diet that follows che most recent USDA Dietary Guidelines for Americans and
secommendations from the American Heart Association,
Colm esl
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SAMPLE RECIPE NUTRITIONAL INFO
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DAILY AMOUNTS.
caLonies R CALCIUM a
1,600 - 2,000 25-309 000mg an
based on age, gender, Recommended
and activity level Free ally Value (DV) oe
Includes natural Needs
SATURATED FAT sugars such as frult potassium eect
20g or less sugarandmiiksugr 799mg par
for less than 10% Recommended ounces liquor
of total calories ADDED suGARS. Daily Value (DV) Eevee i
38g orless cre
sopium fo less than 10%
2.300mg of total calories
orless
ANTLINFLAMMATION Greruheling oyidenee suanentejiat enting an ent-iniemmadi
key to staying healthy and preventing di
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as well as, a eaieod thn aging, oocees AFEAEauing Haw arches
BY CAROLYN WILLIAMS, PHD, RO ‘THE FOODS WE EAT—or don't eat—can
‘make a big difference in our health and
disease tsk by conteibuting key nutrients and
hhefping ro manage weight. While we tend to
focus our healthy eating efforts toward
meeting RDAs, balancing macros, and eating
more fruits and vegetables, there’ a lot of
bbuze about another factor that may have the
greatest influence over how food choices
impact our health a diets overall
inflammatory potential. Over the past decade,
‘overwhelming evidence suggests that eating
an antiinflammatory diet is the key to staying
healthy and preventing disease, as well as
slowing the aging process and improving
existing health conditions. Infact, our diet’s
inflammatory potential isone ofthe largest
factors influencing health, wellness, and risk
for most so-called lifestyle diseases affecting
Americans today. This means that pursuing a
healthy diet may really need to stare by
ooking at whether ous food choices are
‘promoting inflammation or calmingit
“Tailammation” has become « trendy
buzzword over the past few years, but these
are two common misconceptions people often
have about i, Fes, inflammation isn't a
disease or diagnosis; is a reaction by the
immune system. You might think of itlike a
‘generator running in the background of your
body until it subsides. Second, no all
inflammation is bad, ‘There are two very
different types.
ACUTE VS CHRONIC INFLAMMATION
‘Acute inflammation faka the “ood” one) isa
hhealthy immune response designed to defend
and protect the body from a forcign invader
(like harmful bacteria or viruses). This type
initiates the healing process when we get a
paper cut, sprain, or wound, Signs of eure
inflammation are noticeable and easy to
identify, with classic ones being redness,
swelling, fever, pain, or pus. But here’ the
key characteristic to know about acute
inflammation that makes the reaction healthy
and not harmful: I subsides. Acute
inflammation goes avay after defending the
body and initiating the healing process
The “bad” inflammation is low-grade,
chronic inflammation, and this is the type
that’s often being referred to in headlines and
articles, Like acute, chronic inflammation isa
reaction by she immune system, but it's not
triggered by harmful invaders or an injury.
Rather, its triggered by lifestyle irritants sueh
as ingredients and components ina highly
processed diet, sedentary lifestyle, ongoing
stress, lack of sleep, exposure to toxins, oF
carrying excess body fat. This inflammatory
response is lower in intensity compared to
acute, so early’ sigas are not so obvious. The
‘most important thing to know, though, is that,
unlike acute, low-grade inflammation doesn't
goaway on its own, I ticks around, and this
is what makes it so harmful
HEALTH ISSUES.
TThe problem with low-grade inflammation in
the body is that, once present, it can easily
build in a snowballike effeet. This is
because free radical production inereases
‘when inflammation is present, whieh
heightens oxidative damage in the body,
creating new inflammation, Simultancoushs,
existing inflammation in the body causes the
immune system to be hypersensitive, which
‘means other lifestyle irtants can easily
irritate the body and generate additional
inflammation. On cop ofthis, the immune
system becomes overworked, tired, and
dystegulared, making it less capable of
protecting you from illness or allowing injuries
toheal
Chronic inflammation in the body
‘aggravates and worsens many existing health
issues, easily pushing smaller health issues
like insulin cesistance or high blood pressure
+0 larger diagnoses like diabetes or heart
disease. I's also a driving force behind the
‘onset of nev health issues like high blood
pressure insulin resistance, high LDL.
cholesterol or ciglycerides, brain fog,
dementia, digestive or joint issues, of
excessive weight gain. In fuet, low-grade,
chronic inflammation is now considered a key
driver or initiator for almost every chronic
condition today including heart disease,
diabetes, cancer, stoke, Alzheimer’s,
autoimmune diseases, nonalcoholic fatty liver
disease, and dementia. Chronic inflammation
ceven plays arole in mental health, as research
suggests that chronic inflammation isa
contributing factor in depression, anxiety, and
brain fog. (ora summary, see “Inflammation
in the Bods,” p.9) SIGNS OF CHRONIC INFLAMMATION
+ Excess fat in abdominal region
+ Bloating and gas
Saffinesso¢ joint pain
+ New sensitivities to foods or
beauty products
* Mote frequent headaches
+ Fatigue and low energy
+ Frequent “hangry” episodes
= Brain fog
* Memory loss FOODS THAT CAUSE
+ Weight gain or an inability co
pee ee INFLAMMATION
+ Elevated LDL cholesterol or triglyoerides
+ Elevated hemoglobin Ale fasting
There are certain types of foods that
have been shown to exacerbate harmful
oe inflammation. Limit these foods and
tow focus on more healthy alternatives.
ea eeaEe SWEETS & SUGAR-SWEETENED REFINED CARBOHYDRATES
Anti-inlammatory diets doa’ telly entail cue fen naetonuediere
anything that ground-breaking, In fact, some of ‘Added sugars are inflammatory _ require less digestion, s0 blood
the most popular and well-researched diets— when consumed inexcess. im sugar rises quiclly and then
the Mediteranean, DASH (Dietary Approaches to keep intake of added sugarto plummets, ond this roller-coaster
to Stop Hypertension), and MIND dlets—ace 25 grams orless by paying etfectisintiammatry when it
all forms of anc-inflammacory eating, And when attention tothe adsed sugar happens regulary. Choose whole
a corn they al wee INGE \alue on food ibe. ans like quinoa, beans, peas,
Common threads when it comes to food choices: ‘end starchy vegetables lke sweet
(1) Anc-iflammacory dietsall have planes at ad Sees
their core, Meals are eentered primarily around Ccumeuuencaed
plant foods uits, vegetables, beans, legumes, cag cane ancaanya | napacn meme ee
and whole grins), with emphasis on produce animal proteins makes them fats that are the unhesthiest type
variety and coor. Animal proteins while not hight infammatory inthe Body. of fet Primary sources are fed
off-limits, are consumed in smaller, less foods, many fastfood items, and
frequent servings. (2) Ant-inflammatory diets REFINED VEGETABLE OILS doughnuts, Their ilanymatory
all prioritize healthy fats and ils: extra-virgin Processed foods arecten full effet becomes a double whammy
olive oil, nuts, seeds, avocados, and fay fish ot highly refined omega-6 fats by lowering “goad” HOL
rich in omex-3s ike salmon, trout, and lee hae ee eee holestro levels and inreasing
ee fos ike extra-virgin olve ol coo
and ols. @) Ant-inflammatory diets all foeus avocados, avocada a, and ESSIVE AL
con whole, less processed foods, Minimizing iinimely refed nut and Sethe ie
highly processed foods eliminates some of the seeds mmoderete cohol eonsumption
top inflammatory ivtants in our dict such as {women