Julie Daniluk’s Healthy Recipes with Anti-Inflammatory Ingredients

Children with eczema, like all other children, need healthy food to grow. Lack of sleep and the constant struggle with eczema may have affected your child’s growth and thus, it’s even more important to ensure a healthy diet. MarcieMom is privileged to be given permission to feature recipes of Julie Daniluk, and have selected nutritious recipes whose ingredients are anti-inflammatory and available in Singapore. This was originally posted as a 5-week series and consolidated into a single post featuring all 5 recipes.

Broccoli Seaweed Salad

Ingredients

• 1 cup hijiki or thinly cut wakame seaweed
• 1 cup large onion, chopped
• 1 Tbsp extra virgin olive oil
• 1/2 cup filtered water
• 1 bunch broccoli
• 1/2 cup almonds, chopped
• 2 Tbsp hemp or flax oil
• 2 Tbsp lemon juice
• 1 Tbsp toasted sesame oil
• ½ tsp umeboshi plum paste or ¼ tsp sea salt
• 2 Tbsp freshly grated ginger

1) Place seaweed in a bowl and cover with water; let stand.

2) Sauté onions in olive oil, in a covered saucepan over low-medium heat, until they are translucent. Combine water with the onions and cook for 5 minutes.

3) Add broccoli, stir, and cook covered on low heat for approximately 10 minutes, until the broccoli is heated through, but still a vibrant green colour.

4) Remove the pot from the heat. Drain the soaking water from the seaweed (you can save it for a soup stock).

5) Transfer the veggies and softened seaweed to a large bowl.

6) In a mason jar mix the flax or hemp oil, lemon juice, toasted sesame oil, umeboshi plum paste, ginger. Shake well until blended and pour over veggies.

Makes 4 servings

MarcieMom: Broccoli’s Benefits include reducing inflammation and allergic reactions!

I looked up broccoli and here are some fast facts & benefits of eating broccoli!

1. Source of  vitamin C (aids iron absorption), vitamin A/ beta-carotene (anti-inflammatory), folic acid, calcium (for bone), protein, Omega-3 and fibre
2. Contains sulforaphene, a type of isothiocyanates/phytochemical, that reduces cancer/ tumours and helps repair skin from damage
3. Best consumed as whole foods versus supplements (study showed supplements lacking in an enzyme that is required for better absorption by body)
4. Best lightly cooked as cooking till soft would have destroyed most of the enzymes
5. Contains soluble fibre that is able to reduce blood cholesterol
6. Source of kaempferol, a phytonutrient that can reduce allergic reactions

Healthy Vanilla Sesame Milk

Ingredients

• 3/4 cup (185 mL) sesame seeds, soaked
• 4 cups (750 mL) filtered water
• 1 tbsp (15 mL) pure vanilla extract
• 2 tbsp (30 mL raw honey)
• pinch of sea salt (optional)

1. Soak the sesame seeds in a bowl for 4 hours or overnight in the refrigerator.

2. Blend the soaked sesame seeds with the water until smooth (approximately 2 minutes).

3.Pour the mixture through a strainer into a large bowl, pressing with the back of a spoon to extract as much liquid as possible. (Save the sesame pulp in the refrigerator or freezer for later use—it can be added to porridge or soups to increase the nutty flavor of any recipe.)

4.Pour the sesame milk back in the blender, add the vanilla, pinch of sea salt and raw honey, and blend until smooth.

This milk will last in the refrigerator for about 3 to 5 days. Shake well before using.

Makes 3 cups of Milk and 1 cup of Sesame paste

Marcie Mom: I’m excited about this recipe because a local nutritionist has also just recommended me to give my toddler (Marcie) sesame paste, particularly after she heard that Marcie doesn’t drink milk formula. So, I’m excited to read up on the benefits of sesame and beware, I’ve vested interest because I’ve already been giving Marcie sesame paste for a month!

Sesame – Benefits include anti-inflammation + rich source of calcium!

1. Source of manganese, copper, calcium, magnesium, iron, phosphorous, vitamin B1, selenium, zinc, protein, folic acid and fiber
2. Contains sesamin and sesamolin associated with lowering cholesterol, liver damage prevention and anti-inflammation
3. Contains magnesium associated with reduction of airway spasm in asthma patients
4. Rich source of phytosterols, i.e. plant compounds that lowers cholesterol and regulates immune responses
5. Source of copper which is anti-inflammatory and able to activate enzyme that builds collagen and elastin
6. Some may be allergic to it, check for cross-reactivity and buy from trusted source that takes care not to mix with nuts during production

Holiday Pumpkin Rice Pudding

Ingredients

• 3 cups (750 mL) water
• 1/4 cup (75mL) coconut milk (“light” if you want to reduce calories)
• 1 cup (250 mL) short-grain brown rice
• Pinch of grey sea salt or pink rock salt
• 1/3 cup (85 mL) currants or cranberries
• 1 tsp (5 mL) cinnamon (or to taste)
• 1 tsp (5 mL) vanilla extract
• 1/2 cup (125 mL) hemp seeds
• 1 cup (250 mL)  pumpkin puree
• 1/4 cup (63 mL)  honey
• 1 tsp maca powder

1. Bring water, rice and salt to a boil in an uncovered pot over high heat. Reduce heat to low and simmer, stirring occasionally for 45 minutes.
2. Add currants and cinnamon. Cook on low for another 15 minutes or until rice is tender and liquid is absorbed.
3. The rice should be very creamy.
4. Remove from heat. Fold coconut milk, vanilla, hemp seeds, pumpkin puree and honey into pudding.
5. Sprinkle with cinnamon. If desired, sweeten more with a drizzle of honey and add crunch with nuts or seeds.

Makes 8 servings

MarcieMom: Pumpkin’s Benefits include Anti-Inflammation & Low Calorie-d!

Pumpkin is one of the first solid foods that I gave my baby and I’m excited to know it can be incorporated into a rice pudding for the entire family! Some quick facts and benefits of pumpkin:

1. Source of  Vitamin A, B-complex, C, K and E, antioxidant carotenoids (alpha and beta-carotenes), protein, essential fatty acids, minerals including magnesium, potassium, iron, zinc and fibre
2. Source of carotenoids which help to reduce free radicals, prevent pre-mature aging and protect the eyes
3. Good source of phytosterols that can help reduce blood cholesterol
4. Due to low calories per weight, recommended for weight reduction
5. The pumpkin seeds can be roasted and is a rich source of vitamins and minerals, and anti-inflammatory too! (studied in reducing arthritis)

Krispy Kale

Ingredients

• 2 heads (10 cups/2.5 L) green curly kale, washed, large stems removed, torn into bite size pieces
• ‘Cheese’ Coating:
• 1 cup (250 mL) cashews, (soaked 2 hours)
• 1 cup (250 mL) sweet potato, grated
• 1 medium lemon, juiced (about 4 tbsp/60 mL)
• 2 tbsp (30 mL) nutritional yeast
• 1 tbsp (15 mL) honey
• 1/2 tsp (2.5 mL) grey sea salt or pink rock salt
• 2 tbsp (30 mL) filtered water

1. Place kale in a large mixing bowl.

2. Blend the rest of the ingredients in a blender or food processor until smooth and thick. You may have to open the lid and scrape down the sides to ensure proper mixing.

3. Pour over kale and mix thoroughly with your hands to coat the kale. You want this mixture to be really glued on to the kale.

4. Place kale onto parchment paper and dehydrate for 6 hours at 115 degrees F. You’ll need to use two trays. If you don’t own a dehydrator, set your oven to 150 °F (65 °C) and dehydrate for 2.5 to 3 hours.

5. Remove and store in a dry airtight container.

Makes about 6 cups (1.5 L)

Marcie Mom: I‘m amazed that kale can be made to chips! Kale seems to be one of those foods that I keep coming across in magazines, especially, when it’s talking about healthy foods or food that is good for the heart. So once again, I did a little ‘digging’ on its benefits!

Kale – Benefits include anti-inflammation + rich source of vitamins!

1. Source of Vitamins A, B6, C, K, manganese, copper, calcium, magnesium, iron, potassium, phosphorous, folic acid and fiber (best part – no fats!)
2. Source of antioxidants (carotenoids, flavonoids) that is associated with protection against cancer, including kaempferol and quercetin that helps reduce oxidation and chronic inflammation
3. Anti-inflammatory food that contains omega-3, see this post to learn more on inflammation
4. Contains fibre that binds bile acids and helps lower blood cholesterol levels, particularly when kale is steamed
5. Buy organic – it’s assessed by Environmental Working Group to be part of Dirty Dozen Plus, due to its insecticide content
6. Best to be eaten at separate times from consuming calcium, as Kale contains oxalates that can impede calcium absorption

Warming Quinoa Muesli

Ingredients

• 2 cups boiling water
• 3/4 cup rolled quinoa
• Sprinkle with your choice of:
• 1 tsp cinnamon
• 1-2 tsp honey
• Pinch of sea salt
• 1/4-cup raisins
• 10 chopped almonds

1) Boil water in a medium sauce pan. Add rolled quinoa and stir for 90 seconds. Distribute the hot cereal evenly between 2 bowls (or put one cooled portion in an airtight container for the next day).

2) Mix in the spices, nuts, honey and salt until evenly distributed.

3) Tip for on the run: This cereal is perfect for a portable meal at work or school. Simply add all the ingredients to a wide mouth thermos and enjoy when you get to your destination. Note: For extra creaminess, serve with almond milk.

Makes about 2 servings

Marcie Mom: I’ve heard so much about quinoa and really interested to find out more ways to cook it for my girl!

Quinoa – Benefits include anti-inflammation + rich calcium content!

1. Source of Vitamin B and E, manganese, copper, calcium, magnesium, iron, potassium, phosphorous, protein (containing 9 essential amino acids), folic acid, zinc and fibre
2. Source of antioxidants, including kaempferol and quercetin, that help reduce oxidation and chronic inflammation
3. Anti-inflammatory food – Contains anti-inflammatory phyto-nutrients, manganese, copper, omega-3 and alpha-linolenic acid (ALA)
4. Good source of calcium – for healthy bones, teeth and skin!
5. Source of riboflavin, magnesium that helps reduce migraine by improving oxygen supply to brain
6. Reduces cholesterol and reverses effect of high fructose diet, see study here
7. High insoluble dietary fibre content can help prevent formation of gallstones
8. Contains lysine that aids tissue repair
9. Rinse before cooking quinoa and best part – cooking doesn’t significantly reduce its nutrients
10. Gluten-free!