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- Reducing Risks of Inflammation by Eating Vegetables and Other Healthy Foods
We know that inflammation is a process which the body protects our organs from invasion of foreign organisms from lurking around. Sometimes there are no invasion of foreign organisms and inflammation still exists. This is known as chronic inflammation. This type can lead to cancer and heart disease. There are also some foods that can cause the increase of inflammation in the body. Research has found that participants' diets that contain a large proportion of anti-inflammatory foods have a 20% lower chance of dying from cardiovascular disease and 13% lower risk of death from cancer. Foods that contain anti-inflammatory are fruits, vegetables, whole grains and low-fat cheese.
When you shop, reach for salmon and lean poultry instead of red meat; olive oil instead of vegetable oil; and whole-grain breads over white.
Quinoa, Arugula, and Apricot Salad Recipe
Serves: 4
Serving Size: 1 1/3 cups
Preparation Time: 10 minutes
1 cup warm, cooked quinoa
8 whole dried apricots, chopped
¼ cup diced onion
2 Tbsp toasted pine nuts
3 Tbsp feta cheese
Juice of ½ lemon
4 cups arugula
2 tsp olive oil, divided
Freshly ground black pepper, to taste
In a small bowl, toss together the quinoa, apricots, onion, pine nuts, feta cheese, and lemon juice.Place 1 cup of the arugula in a salad bowl and drizzle with ½ tsp of the olive oil.Toss lightly to coat, then top with ¼ of the quinoa mixture (about 1/3 cup) and season with pepper to taste.
Repeat for the remaining three salads.
Per Serving: Calories 170,Total Fat 8g (Sat. Fat 1.7g), Cholesterol 5 mg, Sodium 90 mg, Potassium 360 mg. Total Carbohydrate 21 g (Fiber 3 g, Sugars 9 g), Protein 5 g, Phosphorus 140 mg, Choices: Starch 1, Fruit 0.5, Fat 1.5.
The LSU AgCenter and the LSU College of Agriculture