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The Ultimate Back Pain Relief Tips Blog

IBI's Live Cooking Experience - Anti-Inflammatory Snacks For Your Super Bowl Party

Posted by Illinois Back Institute on Thu, Feb 01, 2018 @ 04:36 PM

Garlic Ranch Dip & Mango Salsa.pngThe focus of this week's Live Cooking Experience from the IBI kitchen was on making some quick and easy anti-inflammatory snacks for the big game on Sunday. On the menu for this week are delicious recipes for a Garlic Ranch Dip, and a Mango Salsa! Both of these recipes are made from ingredients with anti-inflammatory properties that can help relieve back pain!

The Garlic Ranch Dip includes the following anti-inflammatory ingredients:


Cloves have been used as an expectorant to treat upset stomach, nausea and the inflammation of the mouth and throat. Evidence suggest that it may have anti-inflammatory properties.


Chives are rich in vitamin A, C, and K, Folate and Manganese. Chives are a genuinely healthy addition to any diet. Because of its Vitamin C content, the vegetable boasts excellent anti-viral and anti-inflammatory properties.


Dill is a good source of Calcium, Manganese and Iron. Its flavonoids provide anti-inflammatory and antiviral properties.

Black Pepper

Piperine which is found in black pepper may be effective in the early acute inflammatory process.


And the Mango Salsa contains these anti-inflammatory foods:


Mango’s are a source of mangiferin, a special polyphenol that might account for the tropical fruits potent antioxidant capacity. Researchers have also found that mangiferin exhibits anti-inflammatory and anti-viral properties.

Red Onion

Red onions have a flavonoid called quercetin which has been shown to exhibit inflammation in osteoarthritis and rheumatoid arthritis.


Cilantro is a good source of dietary fiber, Vitamins A, C, E, K, Calcium, Iron, Potassium and Magnesium providing anti-inflammatory properties.


Watch Dr. Jeff Winternheimer D.C. and Chef Bill make these snacks and follow along with the recipes below:


Garlic Ranch Dip.jpgGarlic Ranch Dip

Serves: 4           Prep Time: 10 mins


  • ¼ cup olive oil mayonnaise
  • ¼ cup buttermilk
  • 3 garlic cloves, minced
  • 1 tbl fresh chives, chopped
  • 1 tbl fresh dill, chopped
  • ½ tsp salt
  • ¼ tsp freshly ground black pepper


Add all ingredients into a small bowl and mix. Serve with vegetables, rice crackers or gluten free tortilla chips.

Nutritional Information 

Calories: 69, Total Fat: 5g, Total Carbohydrates: 6g, Sugar: 2g, Fiber: <1g, Protein: 1g, Sodium: 357mg


Mango Salsa.jpgMango Salsa

Serves: 6-8                           Prep Time: 15 Mins


  • 3 Mangos, ripe, peeled and diced
  • 1 Red onion, diced
  • 4 tbl Cilantro, finely chopped
  • 1-2 Anaheim peppers, chopped (can substitute with a milder or hotter pepper, depending on your tolerance for spice)
  • Juice of ½ lemon
  • Sea salt to taste
  • Optional: Red bell pepper, minced


Combine all ingredients in a large bowl. Store in refrigerator for flavors to blend or serve immediately with rice crackers or gluten free tortilla chips.

Nutritional Information

Calories: 79.1g, Protein: 0.9g, Carbohydrates: 20.5, Fiber: 2.3g,

Total Fat: 0.3g, Saturated Fat: 0.1, Cholesterol: 0.0g, Sodium: 3.3g


We want to hear from You!

  • Do you have any questions about our recipes? We'll be happy to answer them!
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Send us your questions, pictures, and recipes at !


At the Illinois Back Institute we strive to educate everyone as much as possible about their back pain and sciatica, because it is proven that the more people know about their problem the more likely they are to eliminate it!

Our 9 Step Solution specializes in treating the causes of back pain and sciatica. Are you ready to put an end to your pain? Schedule a Free Consultation by calling us at 844-408-0462 or click here!

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Disclaimer: The content on this web site is for information purposes only and should never be used as the basis for diagnosis or treatment. We always recommend consulting a qualified professional before embarking on any form of self treatment or rehabilitation.

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