Simple Summer Sensations to Fight Inflammation

By Holly Clegg –

Did you know there are over 100 types of arthritis that affect people of all ages? What you eat really can make a difference as certain foods can help ease arthritis symptoms and inflammation – and my newest trimandTERRIFIC™ cookbook, Eating Well to Fight Arthritis, is designed to do just that. Eating healthy doesn’t have to be complicated, and you will find this to be your go-to easy, everyday cookbook. Chicken Taco Rice Salad, from the ‘Fill Up with Fiber’ chapter is so full of yummy flavors your family will never guess it is good for you! Fiber is important because it helps maintain a healthy weight, easing pressure on the joints, along with helping to reduce cholesterol, the risk of some cancers, and inflammation.

Think of beans as a nutritional crouton, and sprinkle them on salads or in casseroles and soups to boost your fiber intake. And you will want to dive into the Guacamame dip this summer. High in Omega-3 fatty acids, Guacamame is in the ‘Anti-Inflammatory’ chapter. This recipe, along with many others highlighted throughout the book, is gluten-free, vegetarian and diabetic friendly; all in one fabulous quick dip!  Here’s two recipes from Holly Clegg’s trim&TERRIFIC Eating Well to Fight Arthritis cookbook.  Check out more of Holly’ easy, healthy recipes.

Chicken Taco Rice Salad

A favorite toss-together southwestern style chef salad with simple ingredients and big flavor.

Makes 6 (2-cup) servings

1 (5-ounce) package yellow rice

6 cups mixed salad greens

2 cups skinless rotisserie chicken, shredded

1 (15-ounce) can black beans, rinsed and drained

1 cup grape or cherry tomato halves

1/2 cup chopped red onion

1/2 cup shredded, reduced-fat, sharp Cheddar cheese

Salsa Vinaigrette, (recipe follows)

1. Prepare rice according to package directions.  Cool; set aside.
2. In large bowl, combine cooled rice and all ingredients and toss with Salsa Vinaigrette (see recipe).

Salsa Vinaigrette

Salsa with a few ingredients magically makes great-tasting vinaigrette. Use whatever needed and save remainder for another time.

Makes 1 1/2 cups

1 cup salsa

2 teaspoons chili powder

1/2 teaspoon ground cumin

1 tablespoon lime juice

2 tablespoons olive oil

1.  In small bowl, whisk together all ingredients.

Nutrition Nugget: Think of beans as the nutritional crouton, sprinkle on salads or in casseroles and soups to boost your fiber intake.

Nutritional information per serving:

Calories                327 kcal, Calories from Fat 29%, Fat 11 g, Saturated Fat 3 g, Cholesterol 57 mg, Sodium 923 mg, Carbohydrates 36 g, Dietary Fiber 6 g, Total Sugars 4 g, Protein 23 g, Dietary Exchanges: 2 starch, 1 vegetable, 2 1/2 lean meat

Guacamame 

Combination of avocado and edamame makes this incredibly delicious and nutritious dip.  Serve with fresh veggies or chips.

Makes 10 (1/4-cup) servings

1 large avocado, (about 2/3 cup mashed)

1 1/2 cups shelled edamame, thawed

2 tablespoons lime juice

1/2 teaspoon minced garlic

1/2 cup salsa

3 tablespoons nonfat plain Greek yogurt

Salt and pepper to taste

1. In food processor, combine all ingredients, mixing until smooth.

Terrific Tip:  Can also use to stuff vegetables or as a sandwich spread.

Nutrition Nugget: Soybeans are high in omega 3 fatty acids, which are necessary to ingest through food for their anti-inflammatory benefits.

Nutritional information per serving:

Calories                62 kcal, Calories from Fat 47%, Fat 3 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 50 mg, Carbohydrates 5 g, Dietary Fiber 2 g, Total Sugars 2 g, Protein 4 g, Dietary Exchanges: 1 vegetable, 1/2 fat

With over 1 million cookbooks sold, Holly Clegg, known as the “Queen of Quick”  has become a healthy culinary expert on practical easy, healthy recipes through her best-selling trim&TERRIFIC® cookbook series, including the more health focused cookbooks, Diabetic Cooking with the ADA, Eating Well Through Cancer and Eating Well to Fight Arthritis. Clegg has appeared on Fox & Friends, NBC Weekend Today, The 700 Club, QVC, USA Today, Web MD, The Huffington Post.   She has partnered with Wal-Mart and is currently working with Albertsons, Inc., Baylor Hospital in Dallas, OmniChannel Health Media and has a partnership with Our Lady of Lake Hospital in Baton Rouge. Her phone app, Mobile Rush Hour Recipes has over 50,000 subscribers. Visit www.hollyclegg.com or http://thehealthycookingblog.com