antiinflammatory

Turmeric Fried Chicken

Jennifer Caryn Brand Nutrition, Turmeric Fried Chicken

“I’m a HUGE fan of turmeric.”

-Jennifer Brand, MPH, MS, CNS

Turmeric is a spice used in curry.

Curcumin, the active component in turmeric that provides health benefits, REALLY provides health benefits.

Curcumin, therefore turmeric, is an antioxidant and anti-inflammatory spice. It has been scientifically studied for a variety of health conditions:

  • Its anti-inflammatory properties match that of some anti-inflammatory drugs!

  • It boosts your body’s antioxidant capacity, and this can be protective against a number of conditions, including cancer.

  • Turmeric is linked to improved brain function, increased memory, and a lower risk of brain diseases (possibly even Alzheimer’s).

  • This super spice may reduce your risk for heart disease.

  • Because of its anti-inflammatory properties, it can be helpful with arthritis and joint aches and pains.

  • There is early evidence from scientific studies that turmeric/curcumin products and supplements, both oral and topical, may provide therapeutic benefits for skin health.

  • It’s great for gut health and helps repair leaky gut.

I make sure to include turmeric in my diet DAILY. I have achy joints, and it seriously helps. Because I use it daily, I’ve gotten creative when it comes to getting it in. Here are my current 3 favorite strategies:

  1. Add it to my coffee, along with cinnamon (also antioxidant and anti-inflammatory)

  2. Put it in my smoothies

  3. Make my turmeric ‘fried’ chicken!

Turmeric ‘Fried’ Chicken Recipe

Ingredients:

  1. Grass fed butter or ghee

  2. Chicken thighs

  3. Turmeric

  4. Pepper (black pepper is important because its active component piperine activates curcumin)

  5. Salt

Instructions:

  1. Heat up a fry pan and add about 1 Tbsp of grass fed butter or ghee

  2. Add in chicken thighs

  3. Sprinkle with turmeric, pepper and salt

  4. Cover and cook until browned on bottom

  5. Flip, cover and brown on the other side (I usually don’t add more turmeric, pepper and salt but you can to taste)

  6. When browned to your liking, it’s done

  7. Enjoy!

Turmeric Brussels Sprouts

Oven Roasted Brussels Sprouts

Oven Roasted Brussels Sprouts

Brussels sprouts are a cruciferous vegetable, and therefore are super good for you, in lots of ways. Let’s count some of them:

  • Detox

  • Gut health

  • Loaded with antioxidants

  • Anti-inflammatory

  • Nutrient rich (wide range of vitamins and minerals)

  • And much more!

I love Brussels sprouts. Seriously love them. If they are on a menu, that’s what I order.

So of course, I make them myself too. My version is stripped down, and still delicious. Not to mention easy!

Ingredients:

  • 1 lb Brussels sprouts

  • Avocado oil

  • Salt to taste (optional)

  • Turmeric powder (optional)

Instructions:

  • Half Brussels sprouts

  • Toss in a bowl with avocado oil to coat the sprouts

  • Spread out on a cookie sheet, sprinkle with salt (optional), and turmeric powder (optional)

  • Bake at 350 degrees for 20 minutes, toss/flip and bake for another 20 minutes (or if you are lazy like me, I bake for 40 minutes and don’t bother to toss/flip them, still works great)

  • Enjoy!

I had to add another photo. This is the turmeric roasted version. How gorgeous are they!?

Oven Roasted Turmeric Brussels Sprouts

Oven Roasted Turmeric Brussels Sprouts

Roasted Nuts and Seeds

Perfectly Roasted Nuts and Seeds

Perfectly Roasted Nuts and Seeds

I made these in a pinch when I needed an emergency snack that still was up to nutritional snuff.

You can use any combination of your favorite nuts and seeds. This batch included what I had on hand, almonds and pumpkin seeds.

Almonds are full of healthy fats, and contain fiber, protein, and magnesium (among other nutrients).

Pumpkin seeds are high in antioxidants, magnesium and fiber, and have anti-fungal properties!

Ingredients:

  • Nuts and seeds of choice

  • Avocado oil

  • Salt and/or other spices and seasonings as desired

    • Turmeric, chili powder, paprika, garlic powder, and/or crushed red pepper flakes are some ideas to give them a kick

    • Cinnamon, nutmeg, and cacao powder are some ideas if you’re looking for something on the sweeter side

Instructions:

  • Add avocado oil to a fry pan and turn on heat to medium

  • Add nuts and seeds, and seasonings of choice (I just do salt usually)

  • Stir as they brown for a few minutes, it goes fast so stay on top on it!

  • Let cool and enjoy

You can snack on these, and even add them to salads.

Chia Seed Pudding And Hot Cereal

JCB Chia Seed Pudding or Hot Cereal (Chocolate)

JCB Chia Seed Pudding or Hot Cereal (Chocolate)

JCB Chia Seed Pudding or Hot Cereal (Vanilla)

JCB Chia Seed Pudding or Hot Cereal (Vanilla)

Chia seeds are my latest obsession. I found organic, 2lb bags of them at my local Costco. Yay!

Chia seeds happen to be super nutritious. Here are my favorite things about them:

  1. They are rich in antioxidants.

  2. They are carbs BUT basically all the carbs in them are fiber, which means they get digested by your good gut bacteria (they act as prebiotic fiber) rather than you so they don’t raise your blood sugar levels and they are considered low carb. Because they are fiber rich, this also means they are great for digestion and detox.

  3. Chia seeds are rich in soluble fiber, so when you add liquid they expand. This helps to fill you up and can aid with weight loss, and constipation.

  4. Chia seeds are a pretty good protein source.

  5. Chia seeds contain omega 3 fatty acids, which are anti-inflammatory.

I’d say they are quite a superfood, don’t you think?

Now for this twofer recipe!

Ingredients:

  • 1/4 cup chia seeds

  • 3/4 cup water (or milk of choice, I like coconut milk but use water for this step)

  • 1 scoop of your favorite protein powder (I like Orgain [recently on sale at Costco :)], chocolate or vanilla)

  • 1 teaspoon raw cacao powder (if you are making the chocolate version)

  • 1/2 - 1 teaspoon vanilla extract (if you are making the vanilla version)

  • 1 cup milk of choice (coconut for me)

  • 1 Tablespoon honey, maple syrup, or other favorite sweetener (optional, I don’t add any sweetener)

  • 1 Tablespoon butter or coconut oil (optional/if you will be making the hot cereal version)

  • Nuts, seeds, berries, cinnamon (particularly good with the vanilla version), other favorite add-ins (optional)

Instructions for chia seed pudding:

  1. Mix 1/4 cup chia seeds, 3/4 cup water (or milk), scoop of protein powder, either cacao powder (with chocolate protein powder) or vanilla extract (with vanilla protein powder), and your selected sweetener (optional) in a cup or bowl

  2. Place in your fridge overnight or for 2-3 hours (until the seeds soak up all the liquid and form a very thick/solid like paste)

  3. Add 1 cup milk of choice, and your favorite add-ins

  4. Enjoy!

Instructions for chia seed hot cereal:

  1. Follow chia seed pudding instructions numbers 1-2

  2. Add 1 Tablespoon of butter or coconut oil and microwave until hot and the butter or coconut oil melts (about 2 minutes)

  3. Follow chia seed pudding instructions numbers 3-4