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UMASS Medical School Anti-Inflammatory Diet Recipes
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A research based diet to restore balance between helpful and harmful bacteria while promoting good nutrition from the UMASS Medical School Center for Applied Nutrition. Click HERE for more recipes and information. 

Huevos Rancheros

Yields 3 servings

Ingredients: 

  • 6 eggs

  • 1 teaspoon extra virgin olive oil

  • 1 small onion, finely chopped

  • 1 Anaheim chile, de-seeded and finely chopped, or any mild chili pepper (optional)

  • 9 chives, finely chopped

  • 10 snow peas, finely chopped

  • 1 medium tomato, finely chopped

  • ¼ teaspoon oregano

  • ¼ cup fresh cilantro, finely chopped

  • salt and pepper to taste

  • ¼ to ½ ounce grated gruyere cheese

Directions

  1. Break the eggs into a bowl, mix, set aside.

  2. Heat the olive oil in a nonstick pan over medium heat, and add the onion and Anaheim chile. Sauté and allow the onion and chile to brown, 3-4 minutes.

  3. Add the chives and snow peas to the pan, and cook together for about 1 minute.  Next add the chopped tomato and cook until soft, 2-4 minutes.

  4. Sprinkle the oregano into the mixture, and add the eggs.  Add the cilantro immediately.  Add salt and pepper to taste.

  5. Allow the eggs to cook for 3 to 5 minutes until they reach the desired consistency, stirring often to make sure they don’t stick to the pan. Top with grated cheese.

Anytime Egg Cups

Ingredients: 

8 – 12 egg cups depending on the size of the muffin tins

  • 9 eggs

  • Salt and pepper to taste

  • 1 10-oz bag baby spinach

  • 1 medium onion, finely chopped

  • 1 Tbsp extra virgin olive oil or canola oil

  • 1 cup reduced-fat cheddar cheese, grated

Directions: 

  1. Preheat oven to 375°

  2. Grease muffin pan very well with oil.

  3. Heat sauté pan on medium low heat. Add oil; sauté onions until translucent.

  4. Crack eggs in bowl, beat like making scrambled eggs. Salt and pepper to taste

  5. Assembly:

      •      In each muffin cup add 2-4 spinach leaves.

      •      Add onions

      •      Add 1 Tbsp  cheese

      •      Spoon egg mixture into each muffin cup to 2/3 full.

  6. Put tins in oven. Bake 10-20 minutes (time dependent on size of muffin pan). Check for doneness; use a toothpick, and top of eggs should be nicely browned on top. Be careful not to overcook.  

  7. Cool in pan (at least 5 minutes). Use a dinner knife, run the blade around the perimeter of each egg to loosen and remove.

  8. Freeze some for later use.

Stir-fried Vegetables with Teriyaki Marinated Chicken or Tofu

Ingredients:

An assortment of fresh vegetables in season:

  • 1-2 leeks, or 1 medium-to-large onion, sliced thinly

  • Napa cabbage, cut into thin strips

  • carrots, shredded

  • celery

  • asparagus, sliced into1-inch pieces

  • baby spinach

  • summer squash, sliced thinly

  • shitake mushrooms, sliced 

  • 2 cloves garlic, finely chopped

  • 1-2 teaspoon ginger, finely chopped

  • canola or coconut oil 

  • 1 pound chicken tenders cut in pieces, or extra-firm tofu, drained and cut into chunks

Teriyaki marinade

  • 1 tbsp minced fresh ginger

  • 3 cloves garlic, minced

  • 3 scallions, finely chopped

  • ¼ cup wheat free soy sauce or Tamari

  • ¼ cup white wine or hot water

  • 1 ½ tsp. sesame oil

  • 2 tbsp honey – local is best 

Directions:

  1. Prepare marinade (can be made ahead of time):Place ginger, garlic, and scallions in bowl and whisk in soy sauce, wine, sesame oil, and honey. 

  2. Add chicken or tofu to marinade.  Cover with plastic wrap and refrigerate for 20 to 30 minutes.

  3. Wash and chop vegetables, group according to hardness.

  4. In wok or fry pan, drizzle a small amount of oil and heat over medium heat.  Remove chicken or tofu from marinade and add to hot pan. Cook until tofu is crispy or chicken is cooked through about 7–10 minutes. Remove from pan and put on plate.

  5. Add a little more oil. Add garlic and ginger, cook for a couple minutes. Start adding vegetables, beginning with the hardest (carrots, asparagus).  Cook for several minutes until slightly tender and add next hardest vegetable (perhaps celery), continue to do this until all vegetables are cooked al dente, or to desired tenderness (ending with quickest cooking vegetables such as zucchini, spinach, or cabbage). 

  6. When vegetables are cooked to desired tenderness add the tofu or chicken.  Serve over riced cauliflower.

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