The Anti-Inflammatory Family Cookbook: The Kid-Friendly, Pediatrician-Approved Way to Transform Your Family's Health

CLICK HERE TO SIGN UP

Introduction

Berries, broccoli, avocados—these are just some of the many anti-inflammatory foods that promote better health, ward off diseases, and lead to a longer and healthier life. These inflammation-fighting foods are tasty, nutritious, offer whole body benefits, and are great for children (and grownups too!). By learning which foods calm or prevent inflammation in the body, you’ll be able to create meals and snacks for your loved ones that can not only satisfy their taste buds but boost their health as well.

The Anti-Inflammatory Family Cookbook is here to help by explaining the important, science-based health benefits of feeding your family anti-inflammatory foods and giving you easy, practical ways to make anti-inflammatory eating enjoyable for everyone. You can think of us as your personal guides, chefs, and pediatricians. As chefs, we’ll help you adapt recipes and guide you in the kitchen with more than one hundred recipes for foods like Breakfast Tostadas, Vegetable Pita Pizzas, Fish Tacos, Creamy Chicken Soup, and Dark Chocolate Bark. As pediatricians, we’ll explain the most up-to-date science in an easily digestible way so you can make informed choices.

More than just a series of food rules, this book centers on the enjoyment of delicious, whole foods as a foundation of better health. Inside you’ll find information on the following:

What inflammation is and why it matters

The core tenets of anti-inflammatory eating

Advice on how to be a smart food shopper, including how to make sense of nutrition labels and avoid additives

Strategies for expanding your children’s palates so they genuinely enjoy anti-inflammatory foods

How to make mealtimes happy and relaxed, and avoid food battles

How to make substitutions, accommodate food allergies, and prep ahead to make mealtimes easier

One hundred recipes for all types of food—from anti-inflammatory spice blends to easy dinners, nutritious snacks, and delicious and healthy desserts

You will also find step-by-step instructions for getting your kids involved in cooking, which is one of the best strategies for encouraging healthy eating! With The Anti-Inflammatory Family Cookbook, you’ll have the knowledge and recipes you need to get your family healthier while keeping them happy too!

CHAPTER 1

The Anti-Inflammatory Way and Why It Is Important for Children

This introductory chapter will lay the foundation for the anti-inflammatory way and answer some important questions: What is inflammation? Why does it matter? And what does food have to do with inflammation? You’ll learn the history of the anti-inflammatory diet and the core tenets of the anti-inflammatory way, including which foods are most beneficial and which to avoid. Finally, this chapter will define and demystify some concepts you may have heard and wondered about, like flavonoids, antioxidants, whole grains, artificial sweeteners, additives, and more.

WHAT IS INFLAMMATION?

Although this book is about the anti-inflammatory diet, it’s important to explain that not all inflammation is bad! In fact, inflammation is part of the body’s healing mechanisms and immune response. For example, if your child scrapes her knee, her body will immediately respond with an inflammatory process. Around her knee will be the characteristic four signs of inflammation—redness, swelling, pain, and heat. Underneath the skin, her body is initiating a cascade of events that will help her heal the wound. While a scraped knee hurts, it’s amazing how quickly it can heal—this is a sign of the body’s resilience and health. This kind of short-term inflammation is fast and fiery. It comes to the rescue when needed, helps resolve the injury, and cools down until the next time it is needed.

Chronic inflammation is different. It is not a response to a specific wound, but to many stressors in the body, such as lack of sleep, environmental pollutants, unhealthy foods, infections, overwork, and trauma of all kinds. It also includes those feelings of overwhelm or anxiety that we ordinarily think of as stress, which is present in abundance in the modern world. When the body experiences an excess of any of these stressors (or often a combination of them), chronic inflammation can set in, which in turn profoundly impacts health. Imagine the intense, localized inflammation on that scraped knee spreading throughout the whole body. But because it’s internal, we usually aren’t aware of it in the same way as a scraped knee will continually draw our attention until it is healed. It slowly and steadily inflicts damage. Today we know that chronic inflammation is associated with a long list of diseases, including obesity, diabetes, asthma, inflammatory bowel disease, high blood pressure, high cholesterol, arthritis, and cancers, among other conditions. New science even shows how chronic inflammation and the microbiome are closely linked to mental health conditions like depression, anxiety, attention deficit hyperactivity disorder (ADHD), and Alzheimer’s. While we think of most of those as adult diseases, many are occurring much more frequently in children and adolescents. Fortunately, many of these conditions are also preventable.

WHAT IS THE ANTI-INFLAMMATORY WAY?

The anti-inflammatory way is not exactly a diet—at least not in the sense that conjures food deprivation. More than a series of food rules, the anti-inflammatory way reflects a lifestyle modeled on traditional cultures where the enjoyment of delicious, whole foods is a foundation of family life. At dinner tables around the world, good taste and good health are not at odds with each other. This is one of the core tenets of the anti-inflammatory way: Nourishment and pleasure go hand in hand.

The term anti-inflammatory in relation to diet was adopted by Dr. Andrew Weil in the late 1990s. The approach was modeled after two diets, the Mediterranean diet and the Okinawa or Japanese diet, which are two cultural eating patterns that have been shown in countless studies to be especially health protective. Studies show that in both adults and children, eating a daily diet of anti-inflammatory foods measurably decreases inflammatory markers and many of the conditions associated with inflammation. Consider the following examples:

In adults, the anti-inflammatory diet has been linked to decreased illness and mortality from numerous chronic diseases, including cardiovascular diseases, diabetes, invasive breast cancer and other cancers, overweight and obesity, gastrointestinal (GI) diseases, fatty liver, depression, and cognitive decline. It is positively associated with better quality of life, good sleep, and healthy lipid profiles, which support heart health.

In children, the anti-inflammatory diet is associated with less overweight and obesity, improved cardiovascular and respiratory fitness, less asthma, improved academic performance, less sensory processing abnormalities, less ADHD, less fatty liver, less functional GI disorders, better mental health, and better overall quality of life.

In short, eating anti-inflammatory foods is an important way to maintain good health and prevent illness. It can also be used as part of a broad approach to treat chronic diseases linked to inflammation, including many of those previously listed.

THE ANTI-INFLAMMATORY WAY AND CULTURAL EATING

While research on the Mediterranean and Okinawa diets is impressive, these are certainly not the only two healthy dietary patterns in the world—they’re just closely studied ones. In fact, when we broaden our view, we can see that many traditional diets, which are very different in flavor and preparation, share core tenets that make them anti-inflammatory. We believe that every traditional diet has its own nutritional wisdom and that there is no one anti-inflammatory way. Instead, there are anti-inflammatory principles that can be adapted to any family’s culture, no matter your ethnicity or the flavors you are drawn to.

A lot of attention has been focused on the portrayal of cultural traditions in the food media. Issues include chefs and food writers laying claim to the traditions of others, failing to honor the expertise and labor of those steeped in the cuisine being discussed, or adding inauthentic shortcuts or ingredients to make traditional foods more accessible, to name a few.

We believe it’s important to be transparent about who we are and how we approached the recipes in this book. Each of us brings our individual cultural experiences to this book, intertwined with and also independent of our ethnicity. Maria is an integrative pediatric gastroenterologist and nutrition expert who grew up in India. Her pantry is never without ginger, turmeric, garlic, and other freshly ground spices. Stefania is the child of Sicilian immigrants whose palate and kitchen skills were shaped by her grandmothers—and by an abundance of tomatoes. She is also a chef and herbalist who helps families adapt their traditional recipes to the specific nutritional and health needs they might be facing, like food allergies or gut-related illnesses. Hilary is also a first-generation American, the child of Scottish immigrants, and her favorite flavonoid-rich beverage is a cup of Irish breakfast tea. As an integrative health pediatrician, she works to translate the powerful science of anti-inflammatory diet into real and tasty meals that her patients (and her own family) will enjoy. Jon, the descendant of Eastern European Jews from Ukraine and Hungary, grew up on Ashkenazi classics at holidays. Tired of the heart-healthy easy weeknight dinners he was raised on (aka overcooked boneless, skinless chicken breasts), he taught himself to cook by watching after-school cooking shows on PBS. Ally traces her passion for cooking to her German great-great-grandparents, who had a bakery in northeast Philadelphia. She has explored the cuisines of many countries through travel and studied cooking in Crete, Greece, whose rich cuisine is credited with residents’ exceptional longevity.

As far as our recipes are concerned, you may bristle that few of them are authentic—and we would agree. Tofu with saag? Eggplant in shakshuka? Fennel Slaw on Fish Tacos? We didn’t aim to record with perfect fidelity traditional recipes as they are known in each culture. We did choose to include dishes that are influenced by a multitude of cultures because we want to emphasize that anti-inflammatory foods are found in every cuisine—and not just those that have been most studied, like the Mediterranean diet. Our goal is not to highlight traditional recipes—plenty of cookbooks do that already. Rather, the over one hundred recipes in this book reflect those we have enjoyed cooking and eating with our friends and families, and which have become part of our traditions. We don’t claim that they are "the most anti-inflammatory," or that recipes from cultures we didn’t represent should not be included. On the contrary! We recognize that you bring your own expertise to the table. We come at this project to share but also to learn. We hope that, like any good cookbook, it’s a spark for your imagination and a conversation starter. To that end we invite you, readers, to share your own anti-inflammatory family recipes on our website www.seedtotable.org

. Share something that is authentic to your table, or tell us how you changed one of our recipes to your liking. We welcome all skill levels, background, cultures, and ages to participate!

WILL MY CHILD EAT ANTI-INFLAMMATORY FOODS?

For many parents, this is the most pressing question. Our simple answer is yes, of course they will! Children learn to eat foods that are part of the families and cultures in which they are raised. Think of hot chili peppers in India, raw fish and seaweed in Japan, and bitter dandelion greens in Italy. These are not easy flavors we were born loving. But as children are repeatedly exposed to these foods, they become favorites. These children even grow into adults who crave these foods and teach their children to embrace them. Training children’s palates to enjoy healthy foods is a well-worn path and absolutely worth the effort. Studies show that establishing positive eating habits in childhood paves the way for a lifetime of good health, especially in combination with the other core components of wellness—physical activity, positive social support, restful sleep, and effective stress management. Chapter 3 will lay out a road map for how to successfully introduce anti-inflammatory foods to your children, even the pickiest ones. But first let’s talk about the building blocks of the anti-inflammatory way.

BUILDING BLOCKS OF THE ANTI-INFLAMMATORY WAY

The basic components of the anti-inflammatory way are simple and can be summed up in a few broad guidelines:

The anti-inflammatory way considers the context of how you eat your meals. It isn’t just about what’s on your plate, but also the context in which you eat. Do you enjoy your food? How fast do you eat? Are you enjoying your food mindfully or gulping it down while you watch TV or send texts? Whom do you eat with and what kind of conversations are happening at the table? Can you recognize your own satiety (fullness) cues? Mealtimes are opportunities to introduce a whole mindset about food and nutrition that will stick with your kids throughout their lives. As adults, we have a responsibility to be positive and creative role models. This is not just a wise old adage; the supporting research is strong!

The anti-inflammatory way is plant-forward. This does not mean vegetarian (though the anti-inflammatory way can easily be adapted to a vegetarian diet). It does mean that you will eat more foods from plant sources than animal sources, including a wide variety of vegetables, fruits, legumes, whole grains, nuts, seeds, herbs, and spices. Plant foods are the most concentrated sources of the nutrients our bodies need to keep inflammation low. Animal foods, like fish, eggs, yogurt, cheeses, and some meat are also part of the anti-inflammatory way, but in smaller quantities than in the typical American diet. More on this in Chapter 2.

The anti-inflammatory way is based on whole (and preferably organic) foods. This means that foods are minimally processed and as close to their natural state as possible. Whole foods have a full spectrum of nutrients that keep inflammation in check, as opposed to most processed foods, which increase inflammation. In addition, there is increasing evidence that some food additives, such as artificial coloring and flavoring, are harmful, especially to children. Many processed foods are also high in sugar, which is pro-inflammatory. Preferably, the whole foods you choose are also seasonal, local, and organic where possible.

The anti-inflammatory way incorporates healthy fats from a variety of sources. Like most traditional diets, the anti-inflammatory way is not low-fat. The latest science has shown that good fats are absolutely necessary for healthy growth, especially for children. The key is to pick the right kind of fats. Some fats have been shown to be anti-inflammatory allies, while others cause cell damage and inflammation. In particular, the anti-inflammatory way emphasizes using fats from nuts and seeds like olive oil and sesame oil, as well as oily fish, which have important omega-3 fatty acids.

EATING CONTEXT: SETTING THE STAGE FOR HEALTH

The anti-inflammatory way is about much more than a list of foods that should be eaten or avoided. Eating is a cultural act, shaped by centuries of biological, agricultural, and social traditions. It’s not only about nutrition; it’s also about family, pleasure, and celebration. We embrace the pleasure of hearing onions sizzle in the pan, of filling our homes with the aroma of spices that wrap us in familiarity, and of indulging in a sweet treat that we may not need nutritionally but certainly appreciate psychologically. Food is a symbol as well—a carefully presented lunchbox can remind your children of your love for them even when separated by the time and distance of the school day.

Key to the anti-inflammatory way is remembering the powerful emotional and social connections food can bring. For many families, mealtime, and particularly weeknight dinners, can correspond with a stressful time of day. Kids are hangry, parents have not shaken off their work stress, and there is still much to be done—homework for kids (and often adults); clubs, sports, or other evening activities; household chores—and all with an eye on the clock for a good night’s sleep. It is no wonder that in this environment food becomes something to be dealt with rather than something to be enjoyed. We may seek the convenient, cost-effective, or craveable option in service of our schedules rather than investing the effort to cook a meal in the anti-inflammatory way.

What is required here is a reframing. We may not be able to use food to mitigate the stresses of work, school, and other obligations. But we can remember that foods prepared in an anti-inflammatory way can be convenient, cost-effective, and make everyone feel good psychosocially, as well as physically. As an example, frozen or store-bought pizza is a stress night staple for many families. The burden is on the parents to feed the kids. An anti-inflammatory reframe of this scenario is to make our Vegetable Pita Pizzas. Adults lay out the ingredients and give kids the responsibility to decorate the pizzas with their favorite vegetable toppings, thereby shifting some of the burden and choice of dinner from parents to kids. Serve alongside a salad, and you have a much healthier (and equally fun) dinner in about 20 minutes.

How you experience the dining table is also part of the anti-inflammatory way. We are not advocating unrealistically long, leisurely dinners. We are saying, however, that being present—off the phones and tablets, looking at one another and not a screen, sharing stories, and being thoughtful about the food and its flavors—has both nutritional and psychosocial benefits. Nutritionally the evidence is clear