Saturday, January 4, 2025

Anti-Inflammatory Strawberry Chia Pudding Is Packed with 12 Grams of Fiber

 This strawberry chia pudding is a convenient grab-and-go breakfast with plenty of anti-inflammatory benefits. Strawberries are loaded with antioxidants, while chia seeds offer omega-3 fatty acids, fiber and protein—all key nutrients that can help lower inflammation. This chia pudding is easy to prepare the night before and can be stored in the fridge, making it perfect for busy mornings.

 Anti-Inflammatory Strawberry Chia Pudding  

Looking for a healthy breakfast when time is in short supply? This Strawberry Chia Pudding has your back! Perfect for those grab-and-go mornings, it’s packed with antioxidant-rich strawberries and fiber-packed chia seeds to support reducing inflammation in the body. Sweet, in-season strawberries bring the most flavor, but if they’re not at their best, simply swap them out for frozen, thawed strawberries or opt for another fruit! No matter how you prepare it, this pudding is the perfect way to start your day. Read on for our best tips and tricks for making this easy breakfast part of your regular morning routine.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while  developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

We found that rinsing the chia seeds helps wash away any residue that may make the pudding bitter. Be sure to drain them well before adding them to the milk mixture.
 
Make sure you purchase coconut cream and not cream of coconut. Coconut cream is a thicker, creamier version of coconut milk that is unsweetened, typically found in cans in the baking aisle. Cream of coconut is a sweetened product often mixed into drinks or desserts. 
 
We love layering the pudding with strawberries and yogurt in Mason jars that are easy to take on the go. If you don’t plan to take breakfast with you, you can layer it in a glass without a lid or skip the layering altogether and enjoy the pudding in a bowl with the strawberries and yogurt on top.

Nutrition Notes

STRAWBERRIES  are packed with antioxidants, like vitamin C, flavonoids and phenolic acids. These potent compounds help tame inflammation to reduce your risk of chronic illnesses such as type 2 diabetes and heart disease.

Small yet mighty chia seeds are an outstanding food for heart health. They’re loaded with alpha-linolenic acid (ALA), an inflammation-fighting omega-3 fat that may help lower harmful LDL cholesterol and raise beneficial HDL cholesterol. They’re a good source of heart-healthy plant protein, too.

Anti-Inflammatory Strawberry Chia Pudding  

Ingredients

1 cup unsweetened plain almond milk
 
¾ cup chopped pitted Deglet Noor dates (about 16 dates)
 
1 cup unsweetened coconut cream
 
cups sliced fresh strawberries, divided
 
½ cup chia seeds
 
1 cup whole-milk plain yogurt, divided
 
 
Method
 
Combine 1 cup almond milk and ¾ cup dates in a medium microwave-safe bowl; microwave on High until the dates are slightly softened, 20 to 30 seconds. Transfer to a blender. Add 1 cup coconut cream and 3 cups strawberries; process until smooth and well combined, about 1 minute. Transfer to a medium bowl.  

Place ½ cup chia seeds in a fine-mesh sieve; rinse under cold water until slightly plumped, 30 seconds to 1 minute. Drain well, then add to the strawberry mixture; whisk until well combined.  Cover and refrigerate until the chia seeds are plumped and the mixture is chilled and thickened, at least 8 hours and up to 4 days. 
 
To serve, spread ½ cup strawberry mixture in a 10-ounce glass or jar. Top with ¼ cup yogurt followed by ½ cup strawberry mixture. Repeat the layering process in 3 more (10-ounce) glasses or jars as needed with the remaining strawberry mixture and remaining ¾ cup yogurt. Top with the remaining ¼ cup strawberries (1 tablespoon each).  


FAQ
Why is my pudding so thick?

The pudding continues to thicken the longer it sits. If you want a looser pudding, swirl in more almond milk until desired consistency is reached.

What are Deglet Noor dates?

Deglet Noor dates are smaller and a little dryer than Medjool dates. They can be found pitted or with pits. We like to use them to add natural sweetness to dishes while also adding extra fiber. If you can’t find Deglet Noor dates, Medjool dates can be used in their place.

What can I serve with this strawberry chia pudding?

You can serve this pudding with additional fruits like sliced bananas, blueberries or blackberries. For some added crunch, top it with toasted chopped nuts, seeds or toasted unsweetened flaked coconut.

 

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Anti-Inflammatory Sweet Potato-Black Bean Stuffed Peppers Are a “Wonderful, Quick and Filling Dish”

These delicious sweet potato–stuffed peppers are an easy anti-inflammatory meal, thanks to the combination of sweet potatoes, black beans and bell peppers, which are all packed with fiber and antioxidants. This vegetarian dinner calls for microwaveable brown rice for ease, but you can also use leftover brown rice if you have it on hand.

Image of Sweet Potato & Black Bean Stuffed Peppers in a baking dish  

These delicious Sweet Potato-Black Bean Stuffed Peppers are more than just a tasty recipe—they’re an anti-inflammatory–friendly dinner! These colorful bell peppers hold a warm blend of sweet potatoes, beans and brown rice. Sweet potatoes are great for inflammation because they’re loaded with beta carotene, while fiber-rich beans help support gut health. Keep reading for our top tips, tricks and creative variations to help you whip up these stuffed peppers for dinner tonight!

Tips from the Eating Well Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • Make sure the peppers are all about the same size so that they cook evenly and hold the same amount of filling. They should be on the smaller side, about 6 ounces each. If your peppers are large, you may not have enough filling to stuff the peppers fully.
  • The baking pan should be full to help keep the peppers upright. If they’re tipping over in the pan, use a smaller pan or keep them upright with a small piece of balled-up foil as support.
  • We like the fun and festive look of different-colored peppers, but all one color will work too! Red, orange and yellow peppers tend to be sweeter than green peppers, but all will work well.

Nutrition Notes

Sweet potatoes may be best known for their inflammation-fighting vitamin A. But they’re also loaded with soluble fiber, which keeps your heart healthy by sweeping cholesterol out of your body. 

Black beans contain a unique fiber called resistant starch that travels to your gut to produce compounds that vanquish inflammation body-wide. Did we mention they’re also rich in heart-healthy plant protein?

Bell peppers are more than just the colorful serving vessel in this recipe. These vitamin C powerhouses may also fight illness and infection. One bell pepper packs three times as much immune-enhancing vitamin C as an orange!

 Ingredients for Sweet Potato & Black Bean Stuffed Pepper

Ingredients

6 small assorted-color bell peppers (about 6 oz. each)
 
1 tbsp extra-virgin olive oil
 
cups chopped scallions, divided
 
1 medium sweet potato, scrubbed and chopped (about cups)
 
3 cups packed baby spinach
 
1 (15-ounce) can no-salt-added black beans, rinsed
 
1 (10-ounce) can no-salt-added diced tomatoes with green chilies, undrained
 
1 (8.8-ounce) package microwaveable brown rice, prepared according to package instructions
 
tbsp finely chopped fresh cilantro, divided
 
1 tsp salt
 
1 tsp garlic powder
 
1 tsp ground cumin
 
1 tsp smoked paprika
 
2 cups shredded Colby-Jack cheese, divided
Image of Sweet Potato & Black Bean Stuffed Peppers being made

Directions

 Preheat oven to 375°F. Lightly coat an 11-by-7-inch baking dish with cooking spray. Cut about ¼ inch off tops of 6 peppers; remove and discard ribs and seeds. Coarsely chop the pepper tops, discarding stems; set aside the chopped peppers (about ½ cup). Place the whole peppers, cut-sides down, in the prepared baking dish; bake until just slightly softened, about 15 minutes. Let stand at room temperature until cool enough to handle, about 10 minutes. Leave the oven on. 

While the peppers cool, heat 1 tablespoon oil in a large Dutch oven over medium heat. Reserve 2 tablespoons scallions. Add the remaining scallions (about 1 cup plus 6 tablespoons), the reserved chopped peppers and the chopped sweet potato to the pot; cover and cook, stirring frequently and adjusting the heat as needed to prevent overbrowning, until softened, 6 to 8 minutes. Add 3 cups baby spinach; cook, uncovered and stirring constantly, until wilted, 1 to 2 minutes. Stir rinsed beans, undrained tomatoes, prepared rice, 2 tablespoons cilantro and 1 teaspoon each salt, garlic powder, cumin and paprika until well combined.  Stir in 1 cup cheese; remove from heat.  

Flip the peppers cut-sides up in the baking dish; divide the sweet potato mixture evenly among the peppers, mounding and pressing lightly if needed. Top with the remaining 1 cup cheese. Bake until the peppers are tender, the filling is hot and the cheese is melted, 20 to 25 minutes. Sprinkle with the remaining 2 tablespoons scallions and ½ tablespoon cilantro. 

What’s the best way to reheat stuffed peppers?

If you have leftovers, they heat up nicely in the microwave. Cook them on High for about 2 minutes or until warmed throughout.

Do I have to bake the peppers before stuffing them?

Yes. Pre-baking the peppers helps soften them and lets out some of their moisture so the filling doesn’t get soggy. They should be just slightly soft. It’s best to bake them cut-side down so they hold their shape.

What other ingredients can I add to my stuffed peppers?

You can add a different bean like pinto beans, and try mixing them with quinoa instead of brown rice. If you don’t like spice, use canned diced tomatoes without green chilies. If you want to take the heat up a notch, try them with pepper Jack cheese instead of Colby Jack.

 


https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs.

 

Anti-Inflammatory Snack You Should Be Making

These spiced walnuts are a delicious anti-inflammatory snack! Walnuts are rich in omega-3 fatty acids, while spices like cinnamon and ginger can further support the anti-inflammatory benefits. These walnuts are not only a flavorful, crunchy snack on their own, but also a great topping for salads. They’re easy to prepare in batches and store, making them a convenient, healthy addition to any meal.

a recipe photo of the Spiced Roasted Walnuts  

 

Tips from the Eating Well Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

Don’t be tempted to speed things up by increasing the oven temperature. A low oven temperature of 250°F is key to not burning the nuts and their sweet coating.
 
Let the nuts cool to room temperature before storing them. The coating will continue to harden as they cool, making them less likely to stick together during storage.
 
If you want to double the recipe, spread the walnuts out between two baking sheets, and bake them in the top and lower thirds of the oven, swapping positions halfway through. 

Nutrition Notes

Walnuts are loaded with omega-3 fatty acids, our No. 1 nutrient tp help reduce inflammation. In fact, walnuts boast more omega-3 fats than any other nut! No wonder walnuts have been linked to better heart and brain health. 

Although the quantities are small, spices like ginger and cinnamon  deliver impressive health benefits. For instance, adding cinnamon to your diet may support healthy blood sugar and blood pressure, while ginger works to relieve migraines and soothe nausea.

Ingredients

  • 1 large egg white

  • 1 tbsp water

  • 4 cups walnut halves

  • 2 tbsp pure maple syrup

  • 2 tsp ground cinnamon

  • 1 tsp ground ginger

  • ¾ tsp salt

  • ½ tsp ground allspice

  • ½ tsp ground chipotle chili

 

Directions 

Preheat oven to 250°F. Line a large rimmed baking sheet with parchment paper. 

Whisk 1 egg white and 1 tablespoon water together in a large bowl until frothy, about 30 seconds. Stir in 4 cups walnuts until evenly coated; let stand, undisturbed, for 5 minutes. Stir in 2 tablespoons maple syrup until evenly combined.  

Bake, stirring every 10 to 15 minutes, until the walnuts are toasted and the coating is just dry to the touch, 35 to 40 minutes. (The coating will continue to dry and set out of the oven.) Let cool completely on the baking sheet on a wire rack, about 30 minutes. 

 

 https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs
.

Orange-Carrot Turmeric Ginger Shots Are Packed with Anti-Inflammatory Ingredients

Image of Orange-Carrot Turmeric Ginger Shots   

These zesty Orange-Carrot Turmeric Ginger Shots will become a bright addition to your routine. This vibrant blend of carrots, orange juice, ginger and turmeric is brimming with vitamins and antioxidants to help reduce inflammation. The flavor strikes the perfect balance between earthy and tangy, making it a deliciously healthy way to jump-start your morning or refresh your afternoon. It’s time to grab your blender and read all of our best tips and tricks for making this nutrient-dense shot part of your daily routine!

Tips from the Eating Well Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • A high-speed blender is best at pulverizing fibrous ingredients like carrots, fresh ginger and turmeric. If you don’t have a high-speed blender, a regular blender will work, but may take longer to blend. If your shots still aren’t smooth, you can pass the mixture through a strainer fitted with cheesecloth to remove any unblended pieces.
  • Fresh turmeric is our first choice here. It has a more vibrant, earthy and slightly citrus flavor compared to ground dried turmeric. But if you can’t find fresh, ground turmeric can be used in its place. 

Nutrition Notes

Carrots are jammed with beta carotene, an antioxidant that our bodies convert to vitamin A. In addition to keeping your eyes and skin healthy, vitamin A is key for a strong immune system.

Orange juice might be one of the healthiest juices out there. For starters, it’s loaded with vitamin C, which keeps your immune system strong and calms body-wide inflammation. It’s also a helpful source of potassium, a nutrient we need for healthy blood pressure.

Turmeric and ginger are a classic pairing that brings loads of flavor—and anti-inflammatory punch—to these shots. And both can do good things for your digestive health. For instance, turmeric contains curcumin, which may alleviate colitis-related pain, while ginger can help soothe an upset stomach and nausea.

Image of Orange-Carrot Turmeric Ginger Shots

 

Ingredients

3 medium carrots, peeled and cut into 1-inch pieces (about cups
 
cups fresh orange juice
 
½ cup unsweetened coconut water
 
1 tbsp fresh lemon juice
 
tsp minced fresh ginger
 
1 tsp minced fresh turmeric or ½ tsp ground turmeric 
 
tsp ground pepper
 
 
Preparations
 
Combine carrot pieces, 1½ cups orange juice, ½ cup coconut water, 1 tablespoon lemon juice, 1½ teaspoons minced ginger, 1 teaspoon fresh turmeric (or ½ teaspoon ground turmeric) and ⅛ teaspoon pepper in a high-speed blender; process until smooth, about 1 minute. (Alternatively, process in a regular blender until smooth, about 2 minutes.) 
 
Divide among 4 (6-ounce) bottles. Cover and refrigerate until chilled, at least 15 minutes. 
 

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs.