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