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Chronic Pain Recipes

Simple Anti-Inflammatory Stir Fry

August 25, 2020
AID stir fry recipe

If you’re looking for a go-to anti-inflammatory meal, this is mine. This simple stir fry is chock full of inflammation fighting foods, it’s easily customized and very versatile depending on what veggies you love in your stir fry. Also, it’s dairy-free, gluten free, sugar free and yet, it’s NOT taste-free!! 😉

There’s so many different ways to make this dish – and that’s what makes it my go-to weeknight meal that we don’t get tired of. You can swap out rice for rice noodles or even spaghetti squash as the base. You can utilize in-season vegetables along with tried-and-true veggies your family loves. I’ll also occasionally include chunks of pineapple or mango for a sweet surprise!

My guys love this stir fry – and what a great way to get loads of vegetables in them!! I make sure to include a favorite veggie of each of theirs. Snap peas for Tyler, broccoli and bell peppers for Finn, and well, anything and everything for Justus! If there’s something I want them to eat but they might not like, I just chop it (or grate it!) really small so it blends in. I always include onion this way – and they never notice.

Justus loves this stir fry – between his toes!
This is one way I get Finn to try new veggies: I include small pieces in with the ole faithful vegetables!
simple anti-inflammatory stir fry recipe

Simple Anti-Inflammatory Stir Fry

Tiffany Chacon
This is my favorite simple, versatile stir fry recipe using inflammation fighting foods!
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main Course
Servings 4

Ingredients
  

  • 1 small onion sliced or diced
  • salt & pepper
  • 1/4 tsp turmeric powder optional: can use freshly grated turmeric
  • 1/4 tsp yellow curry powder omit if you don't like curry!
  • 2 cloves garlic
  • 1 in ginger grated
  • 1 tbsp olive oil
  • 1 lb chicken diced
  • 1 head broccoli chopped
  • 1 bell pepper sliced or diced
  • 8 oz snap peas cut in half
  • cashews chopped
  • jasmine rice cooked

Stir Fry Sauce

  • 1/4 cup soy sauce or soy sauce alternative such as coconut aminos or "no soy" soy sauce
  • 2 tbsp sesame oil
  • 2 tbsp spicy honey or regular honey
  • 1 tbsp cornstarch optional; only used to thicken the sauce

Instructions
 

  • Preheat large pan to medium high heat. Chop vegetables and chicken. Season chicken with salt, pepper, turmeric and curry powder. Once the pan is hot, heat up 1 tbsp olive oil and saute onions, garlic and ginger for 3 minutes. Add chicken and saute chicken until it's mostly cooked.
  • Add vegetables and saute. You may want to add another tablespoon of oil at this point and saute until the vegetables are lightly coated. Cover and cook for about 10 minutes, stirring occasionally, until the chicken is cooked through and the vegetables are steamed and brightly colored (you don't want to cook for too long or else they start to get mushy and your broccoli will turn a murky green).
  • While the chicken and veggies are cooking, make your stir fry sauce: add the ingredients together and whisk until the sauce starts to thicken. Sometimes, I heat my sauce a bit to help the flavors meld.
  • Once the chicken is cooked and the veggies are steamed and brightly colored, serve over jasmine rice with the stir fry sauce and some chopped cashews sprinkled on top!

Notes

You can use any vegetables you want for this recipe! Typically I use broccoli, onion, bell pepper and snap peas as a base and then will include other veggies that I have on hand or that are in season such as zucchini, summer squash, carrots, etc. You can also add some sweetness to this recipe by adding pineapple or mango tidbits! If you do this, I recommend adding some of the pineapple or mango juice to the stir fry sauce. Delish!
Keyword Anti-inflammatory, stir fry
Chronic Pain Recipes

Easy Mexican Cauliflower Rice Bowl

August 5, 2020

Today I’m going to share with you one of my favorite anti-inflammatory diet meals: my Easy Mexican Cauliflower Rice Bowl. This is another crowd-pleaser in our house. The boys eat it up with a big spoon!

Reasons why I love this Easy Mexican Cauliflower Rice Bowl:

  • It’s sneakily healthy – swapping out cauliflower rice for white or even brown rice means that you’re eating lots of veggies in each bite…and you don’t even know it!
  • It’s a simple, quick weeknight recipe. I typically make a double (or even triple) batch of this during the week and it’ll take me less than 30 minutes from beginning to end. Cauliflower rice cooks so quickly and you can just throw all the ingredients together!
  • This is a low-carb, low-calorie option if you’re looking for go-to low-carb or low-cal recipes!
  • It’s versatile – I can easily make this meal with shredded chicken, ground beef or turkey, or vegetarian. I’ve also easily swapped cooked white rice for the cauliflower rice when making this for large groups (with people who may or may not like cauliflower rice!) and it’s so yum.
  • My boys love it – Tyler loves this recipe because it’s super filling while also being low-calorie. Both Finn and Justus will gobble this down as soon as I put it on their plates.
  • Toppings galore – this dish is easily personalized depending on what toppings you like. I love to put avocado, an extra squeeze of lime juice and more cilantro on mine. Tyler appreciates covering it in cheese and sour cream, and Finn does all of the above! Whatever your eaters like, this meal can offer it.

How to cook cauliflower rice

There are three options for making cauliflower rice:

  • Buy cauliflower heads, chop them and put them in a food processor to make the “rice.” This is the most time-intensive option.
  • Buy a pre-chopped cauliflower head. With this option, the cauliflower is already “riced” for you. Typically you can find this in the produce section where you would find other bags of pre-chopped vegetables. This is the simplest, quickest option.
  • Buy frozen cauliflower rice. This option allows you to save the cauliflower rice for longer – I usually buy a large bag from Costco so I can use it whenever I want to. However, it takes slightly longer to cook all the way through (about 10 minutes instead of 5).

Any of these options work – obviously if you want to rice the cauliflower yourself, it will take longer. Also, if you purchase fresh cauliflower (either a whole cauliflower head or a bag of fresh cauliflower rice) it will cook quicker than the frozen cauliflower rice.

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Chronic Pain Recipes

Anti-Inflammatory Butternut Squash Thai Curry

July 28, 2020

This is one of my favorite anti-inflammatory diet meals! This butternut squash Thai curry is so incredibly flavorful and versatile. It packs an immune-building punch with all of the inflammation-fighting foods in this recipe. This meal is one that I love to make for company or if I’m bringing a meal to someone – it’s unique and delicious.

Butternut squash is an incredible food – packed with vitamin A and vitamin C, which help with immune function and are powerful antioxidants. It also happens to be relatively low in calories, which is a double win!

If you’re battling with chronic pain or any kind of inflammatory issue, exercising regularly and eating an anti-inflammatory diet could help reduce the inflammation in your body. What we eat can either speed up or slow down the inflammatory processes throughout our bodies. That’s why I try to keep an anti-inflammatory diet regimen throughout the week – which can be tricky when you’re cooking for others, including a picky husband, a toddler and a baby!

My husband (a picky eater) and my kids (not-so-picky eaters) LOVE this meal. Even my one-year-old shovels this curry into his mouth. I typically add a dollop of plain Greek yogurt to cool the curry a bit for them.

This recipe is versatile. It can easily be made vegetarian/vegan if you omit the chicken. The vegetables in here (butternut squash, sweet potato) can readily be swapped out with one another. For example, you could use 4 cups of sweet potato OR 4 cups of butternut squash if you only want one over the other. You could also substitute carrots or other squash in place of one of the vegetables.

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Chronic Pain Recipes

Anti-Inflammatory Meals for the Whole Family

May 20, 2020
anti-inflammatory meals for the whole family

If you’re battling with chronic pain or any kind of inflammatory issue, exercising regularly and eating an anti-inflammatory diet could help reduce the inflammation in your body. What we eat can either speed up or slow down the inflammatory processes throughout our bodies. That’s why I try to keep an anti-inflammatory diet regimen throughout the week – which can be tricky when you’re cooking for others, including a picky husband, a toddler and a one-year-old!

Don’t forget to download the Anti-inflammatory “Eat This Not That” List – you can post it on your fridge or use it for meal planning to help you get started with your inflammation-fighting meals.

I’ve spent a lot of time searching Pinterest for anti-inflammatory foods that I could consistently eat AND feed my family at the same time. It was tough to find! Most of the recipes I found were inaccessible, difficult to make on a regular basis or just wouldn’t appease my picky eaters. However, over the past several months I’ve accrued a collection of some of my favorite anti-inflammatory recipes and wanted to share them with you!

The point of an anti-inflammatory regimen is to cut out inflammation-causing foods and incorporate as many inflammation-fighting foods as possible. These foods are high in natural antioxidants and polyphenols – which are protective compounds found in plants.

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Recipes

Oat Quinoa Energy Bites

March 6, 2020
Oat Quinoa Energy Bites

These oat quinoa energy bites have been a favorite in our household for a long time! I was first introduced to them when I was breastfeeding Finn and have worked on “perfecting” them the past few years. I will warn you though: these are addictive!!

Because of my chronic pain, I’m also committed to creating meals that are anti-inflammatory – packed with inflammation fighting foods and devoid of foods that cause inflammation. To read more about this, check out my post Anti-Inflammatory Meals for the Whole Family.

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Recipes

One Pan GF Chicken Tenders with Broccoli & Sun-dried Tomatoes

February 26, 2020
One Pan GF Chicken Tenders

I LOVE one pan meals. Anything that can help with the ease of preparation and clean up is a win-win-win for me! Lately, because of my chronic pain, I’ve been doing an anti-inflammatory eating regimen (essentially cutting out dairy, gluten, white sugar and adding as many inflammation fighting foods as possible) so I’ve been experimenting with different alternatives to typical meals. This one pan gluten free (GF) chicken tenders recipe with broccoli and sun-dried tomatoes is a big hit in our house.

Because of my chronic pain, I’m also committed to creating meals that are anti-inflammatory – packed with inflammation fighting foods and devoid of foods that cause inflammation. To read more about this, check out my post Anti-Inflammatory Meals for the Whole Family.

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Recipes

One Pan Roasted Potatoes and Sausage

February 18, 2020

I’m going to be real honest with you: I’m not a chef. I don’t even particularly love cooking. But I am committed to making healthy meals for my family, and since I’m a mom of two crazy boys, it’s difficult to make elaborate meals. So anytime I find something that is relatively quick and healthy, it’s a win. That’s why I love this one pan roasted potatoes and sausage meal.

Because of my chronic pain, I’m also committed to creating meals that are anti-inflammatory – packed with inflammation fighting foods and devoid of foods that cause inflammation. To read more about this, check out my post Anti-Inflammatory Meals for the Whole Family.

One pan roasted potatoes and sausage recipe

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Recipes

Sheet Pan Pancakes

January 18, 2020

In our home, weekends = pancakes (and sometimes week days, too)! I love pancakes (and french toast, and waffles…) but I really don’t like standing at the stove first thing in the morning. I also appreciate uniformity in my pancakes, which takes more patience than I possess. So, if you’re at all like me (love pancakes + impatient) then you’ll love sheet pan pancakes!

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