کتاب آشپزی خودایمنی: غذاهای خوشمزه و مغذی برای تغذیه و بهبود بدن شما (راهنمای احمق‌ها)

According to the American Autoimmune Related Diseases Association, autoimmune disease affects up to 50 million Americans-that's 1 in 12-and disease rates have tripled in the last 30 years. Modern medicine doesn't seem able to help much, but diet can make a huge difference. The autoimmune protocol (AIP) program makes specific food choices to help reduce inflammation in the body and assist in managing symptoms. In beautiful full color, Idiot's Guides: Autoimmune Cookbook is for those who seek tasty dishes that adhere to the auto-immune protocol. Featuring 120 delicious recipes, the dishes avoid all the problem ingredients that can increase inflammation-grains, dairy, eggs, legumes, nuts, seeds, nightshades, and refined or processed oils and sugars- without sacrificing an ounce of flavor. The AIP method can be challenging-some of the techniques for working with substitute items are labor-intensive, and ingredients may be pricey and hard to find. Idiot's Guides: Autoimmune Cookbook is ideal for people with budget and time constraints. It sticks to quick, simple cooking techniques, as well as ingredients that shoppers can readily find. A glossary covers basic cooking terminology and technique. Information on stocking a pantry, meal plans, and shopping lists are also included. Contents 3......Page 5 Cooking for Healing 9......Page 11 Abnormal Immune Response 10......Page 12 What Is Leaky Gut? 11......Page 13 Key Nutrients 12......Page 14 Fueling Your Recovery 13......Page 15 What to Eat 14......Page 16 What to Avoid 16......Page 18 Stocking Your Pantry with Staples 18......Page 20 Making Good Food Choices 20......Page 22 Buying in Bulk 22......Page 24 Plan Ahead and Repurpose Leftovers 23......Page 25 Batch Cooking 24......Page 26 Meal Planning 25......Page 27 Kitchen Tools & Equipment 26......Page 28 Top 5 Ways to Avoid Temptation 28......Page 30 Expand Your Palate 29......Page 31 Staple Recipes 30......Page 32 Bone Broth 31......Page 33 Basic Avocado “Mayo” 32......Page 34 Worcestershire Sauce 34......Page 36 Triple-Berry Barbecue Sauce 35......Page 37 Tomato-Less Pasta Sauce 36......Page 38 Seed-Free Curry Powder 37......Page 39 Breakfast 39......Page 41 Rosemary and Thyme Breakfast Sausage Patties 41......Page 43 Apple Cinnamon No-Oat Oatmeal 42......Page 44 Key Lime Avocado No’gurt 43......Page 45 Apple Cinnamon Hearts Cereal 44......Page 46 Crisp Ham Cups 46......Page 48 Root Vegetable Breakfast Hash 47......Page 49 Carrot Cake Waffles 49......Page 51 Sweet and Spicy Gra’no’la 50......Page 52 Okonomiyaki (Savory Japanese Pancake) 53......Page 55 Appetizers & Snacks 55......Page 57 Sweet & Sour Cocktail Meatballs 56......Page 58 Citrus Shrimp Ceviche 58......Page 60 Caramelized Liverwurst Spread 59......Page 61 Prosciutto-Wrapped Asparagus 61......Page 63 Rosemary Sweet Potato Chips 62......Page 64 Sea Salt Kale Crisps 63......Page 65 Crispy Cinnamon Apple Chips 64......Page 66 Pineapple Mango Salsa 66......Page 68 Curried Parsnip Ribbons 67......Page 69 Balsamic Strawberry Basil Salsa 69......Page 71 Soups & Stews 71......Page 73 Thai Coconut Curry Soup 72......Page 74 Cauliflower Leek Soup 74......Page 76 French Onion Soup 75......Page 77 Mexican Carnitas Broth Bowl 77......Page 79 Parsnip Seafood Chowder 78......Page 80 Wild Mushroom Meatball Stew 79......Page 81 Spring Asparagus and Broccoli Bisque 80......Page 82 Hearty Minestrone Soup 82......Page 84 Classic Chicken and Cauliflower Rice Soup 83......Page 85 Tuscan Sausage and Kale Stew 84......Page 86 Roasted Butternut Squash and Sage Soup 87......Page 89 Main Courses 91......Page 90 Honey Ginger Glazed Salmon 92......Page 94 Sunday Slow Cooker Pot Roast 94......Page 96 Broccoli Beef Stir-Fry 95......Page 97 Greek-Style Roast Chicken 97......Page 99 Apple Cider Pork Chops 98......Page 100 Pork Tenderloin with Roasted Carrot Romesco 99......Page 101 Homestyle Meatloaf Muffins 100......Page 102 Blackened Chicken Breast 102......Page 104 Crispy Chicken Strips with Mango Honey Sauce 103......Page 105 Chimichurri Skirt Steak 105......Page 107 Burgundy Lamb Kabobs 106......Page 108 Triple-Berry Barbecue Ribs 107......Page 109 Pineapple Teriyaki Salmon 108......Page 110 Herbed Baked Spaghetti Squash 110......Page 112 Garlic Pesto Zucchini Pasta 111......Page 113 Asian Turkey Lettuce Wraps 113......Page 115 Lemon-Stuffed Sea Bass 114......Page 116 Bacon-Wrapped Scallops 115......Page 117 Roast Duck with Shallots, Figs, and Honey 116......Page 118 Pork and Fennel Meatballs 118......Page 120 Middle Eastern Bison Burgers 119......Page 121 New Orleans Barbecue Shrimp 121......Page 123 Maple Balsamic Glazed Salmon 122......Page 124 Lemon Baked Halibut 123......Page 125 Pad Thai Noodles 124......Page 126 Orange Pulled Pork Carnitas 126......Page 128 Sweet Potato Chip Fish Sticks 127......Page 129 Side Dishes 129......Page 131 Garlic Caper Roasted Cauliflower 130......Page 132 Savory Baked Butternut Squash 133......Page 135 Roasted Balsamic Green Beans 134......Page 136 Orange Cranberry Relish 135......Page 137 Pan-Seared Brussels Sprouts with Bacon 136......Page 138 Hasselback Sweet Potatoes 139......Page 141 Cauliflower Fried Rice 140......Page 142 Parsnip Purée 141......Page 143 Coconut Butternut Squash Mash 142......Page 144 Balsamic Grilled Portobello Mushrooms 144......Page 146 Fool-Proof Caramelized Onions 145......Page 147 Roasted Broccolini with White Wine Mushrooms 147......Page 149 Salads & Dressings 149......Page 151 Cilantro Lime Vinaigrette 150......Page 152 Creamy Curry Vinaigrette 152......Page 154 Greek Red Wine Vinaigrette 153......Page 155 Carrot Ginger Dressing 155......Page 157 Apple Currant Celeriac Slaw 156......Page 158 Mediterranean Tuna Salad 158......Page 160 Avocado Chicken Salad 159......Page 161 Shaved Broccoli and Cauliflower Slaw 161......Page 163 Citrus Mint Salad 162......Page 164 Honey Vinegar Tri-Colored Coleslaw 165......Page 167 Classic Kale Salad 166......Page 168 Asian Cucumber Salad 167......Page 169 Grilled Chicken Cobb Salad 168......Page 170 Caribbean Chicken Salad 171......Page 173 Desserts & Beverages 173......Page 175 Sea Salt Caramel Sauce 174......Page 176 Coconut Whipped Cream 175......Page 177 Frozen Banana Bites 176......Page 178 Pumpkin Spice Ice Cream 178......Page 180 Coconut Peach Sorbet 179......Page 181 Orange Creamsicle 181......Page 183 Warm Cinnamon Apples 182......Page 184 Honey Fried Bananas 183......Page 185 Chocolaty Mint Bars 184......Page 186 Flourless Brownies 186......Page 188 Banana Carob Shake 187......Page 189 Caramel Coconut Macaroons 189......Page 191 Green Lemonade 190......Page 192 Cucumber Mint Refresher 191......Page 193 Avocado Pineapple Smoothie 192......Page 194 Carrot Pineapple Juice 194......Page 196 Apple Beet Elixir 195......Page 197 Creamy Coconut Milk Hot Cocoa 197......Page 199 Meal Plans & Shopping Lists 199......Page 201 Using Meal Plans and Shopping Lists 200......Page 202 Things to Consider 201......Page 203 Week 1 Meal Plan 202......Page 204 Week 2 Meal Plan 204......Page 206 Week 3 Meal Plan 206......Page 208 Week 4 Meal Plan 208......Page 210 Week 5 Meal Plan 210......Page 212 Week 6 Meal Plan 212......Page 214 Glossary 214......Page 216 Index 220......Page 222 Over 100 paleo-friendly recipes to reduce inflammation and heal your gut If you suffer from an autoimmune disease such as arthritis, lupus, Crohn's disease, or thyroid disorder, changing your diet may be the key to managing your symptoms. The autoimmune protocol (AIP) eliminates specific problematic foods to help reduce inflammation in the body, but following it can be challenging, especially when you're dealing with pain and discomfort. Idiot's Guides: Autoimmune Cookbook makes adhering to the AIP diet a little easier, with over 120 delicious recipes all free of the problem ingredients that can increase inflammation, including grains, gluten, dairy, eggs, legumes, nuts, seeds, nightshades, and refined or processed oils and sugars. Its simple, straightforward approach is ideal for people with budget and time constraints. It features: · Quick, simple cooking techniques · Easy-to-find ingredients · Glossary of basic cooking terminology · Information on stocking a pantry, meal plans, and shopping lists Learn what to eat and what to avoid, and enjoy living symptom-free. Autoimmune disease affects up to 50 million Americans, and disease rates have tripled in the last 30 years. The autoimmune protocol (AIP) program makes specific food choices to help reduce inflammation in the body and assist in managing symptoms. Thomsen gives you recipes for dishes that avoid all the problem ingredients that can increase inflammation-- grains, dairy, eggs, legumes, nuts, seeds, nightshades, and refined or processed oils and sugars-- without sacrificing an ounce of flavor. -- Source other than Library of Congress