Fall weather, football, and holidays are fast upon us. With the season comes more celebrating and snacking, but this doesn’t mean you have to sacrifice your health in the process. Read on for snack recipes and ideas that support your quest for inflammation-free eating.
Food choices that support optimal function in the body include grass-fed meat, wild game, wild caught fish, shellfish, chicken, omega-3 eggs, vegetables and leafy greens, nuts (raw or dry roasted), spices, olive oil, coconut oil, butter, cream, avocado, bacon, coffee, tea, and more.
Want to indulge during the big game or a holiday party? Red wine or stout beer are options, proving that you can have great tasting foods and beverages that are also anti-inflammatory.
Foods that create a pro-inflammatory state in the body, on the other hand, include refined sugar, refined grains, grain flour, trans fats, and refined omega-6 seed oils (corn, safflower, sunflower, peanuts, etc.) and similar foods fall in this category (1).
Try these healthier twists on popular snack items this fall.
Homemade Trail Mix
You can create a trail mix that’s packed with nutrition, yet still anti-inflammatory. This homemade trail mix is perfect for traveling, toting along during your next hike or bike ride, or to accompany the next Bengals game. Start with our suggested recipe, or modify to include your favorite nuts or fruits:
Almonds – whole or slivered
Walnuts or macadamia nuts
Dried cherries
Dried blueberries (with no sugar added)
Roasted pumpkin or acorn squash seeds (buy them already roasted at the store, or roast your own this time of year)
Dried Apricots
Missing the chocolate from your old trail mix recipe? Add in a few bits of extra dark chocolate if that fits within your nutrition goals.
Nut-Butter Stuffed Apples
Candied apples are a favorite this time of year, and you don’t have to miss out on a delicious treat that might just remind you of it! Core your favorite fall varietal of apple, then fill it with your favorite nut butter. Bake at 350 for about 30 minutes, depending on the apple you use. The apple should be tender, but still holding its shape well. You will have a dense, flavorful dessert that won’t leave you feeling guilty. We think almond butter works best in this recipe (2).
Home-made (or Store Bought) Jerky
If you have your own smoker, try your hand at a natural home-made jerky. If not, look for a high quality brand without artificial ingredients, preservatives or additives. Try to avoid ingredients like MSG, corn syrup, artificial colors and flavors. Brands including Three Jerks, Oberto, and Lawless all raise the bar when it comes to keeping their jerky natural.
DIY Energy Bars
If you miss your energy bars (which are typically not anti-inflammatory or primal), no need to worry: you can make your own, and then you can know exactly what you are eating.
Homemade energy and protein bars are much easier than you probably realized. The best part: you will be avoiding all the added sugars, flavorings and preservatives that many of the store bought bars have.
Create combinations with healthy fats and protein to keep your energy levels high. All you need is a baking pan, a great blender or food processor, and a few simple ingredients. Seedless dates work to help bind the bars together and provide a natural sweetness. Try these recipes, or experiment with other ingredients to create your own.
Combo #1:
1/4 cup cherries
1/4 cup seedless and pitted whole dates
1/2 cup raw almonds
1 Tbsp creamy natural almond butter
pinch of sea salt
Combo #2:
1/4 cup dried blueberries
1/4 cup seedless and pitted whole dates
½ cup cashews
1/2 tsp finely grated lemon zest
1/4 tsp cinnamon
Combo #3:
1/2 cup seedless and pitted whole dates
1/3 cup cashews
dash of sea salt
Zest of 1 lime (if desired)
1/2 tbsp lime juice (if desired)
1/3 cup shredded coconut
How to make them:
Always blend the dates and fruit ingredients together first. Then transfer to a bowl. Next, pulse the nuts into a rough nut-flour consistency. Add all ingredients together and knead with your hands. Spread evenly and press firmly into a cake pan.
Chill for about 20 minutes to help the bars set. Slice and enjoy. Alternatively: roll into ball shapes for “power balls” instead. Wrap bars in plastic wrap or keep power balls in small bags. Load some up into your car to enjoy after the gym or during your daily commute.
Chili-lime Chicken Wings
No list would be complete without something to eat on game days. You don’t need breading or a deep fryer to enjoy a good chicken wing.
Here’s the recipe:
½ medium onion, roughly chopped
2 jalapeno peppers, seeds removed
3 garlic cloves, peeled
½ cup cilantro, tightly packed
Freshly ground pepper
Zest from 2 limes
¼ cup lime juice
2 tablespoons coconut aminos
6 pounds chicken wings and/or drumsticks
1-2 tablespoons melted fat of choice
4 limes, cut into wedges (2)
Here’s what to do:
Blend the onion, peppers, garlic, cilantro, ground pepper, lime zest and juice, and coconut aminos (if desired) until you have a bright green puree. Pour the marinade over the chicken wings in a large bowl, mix well, and marinate for at least 30 minutes, but up to 12 hours.
Take the wings out of the refrigerator 30 minutes before you plan to cook them. Bake at 425 in the oven on a greased wire rack for 30 minutes, flipping halfway. Want to fire up the grill? Grill over medium heat for about 15 minutes, turning once.
Learn More About Making Pro-Inflammatory Food Choices
Ready to change the way you think about snacking? Or do you want to learn more about lifestyle changes that can improve your health? Give Dr. Bradford a call today to learn more about whole food-based nutrition that can taste great and keep your energy levels high. Call Cincinnati Rehabilitation Center today at 513.772.9065 to learn more.
Sources/References:
1. Seaman, David R. (2016-04-02). The DeFlame Diet: DeFlame your diet, body, and mind (p. 2). Shadow Panther Press. Kindle Edition.
2. http://greatist.com/health/paleo-recipes-list
