Anti-Inflammatory Herbs and Spices
Lately, I have been working with a lot of clients to incorporate an anti-inflammatory diet. They have Arthritis, Heart disease, Diabetes, Ulcerative colitis, IBS, Chronic ulcers, Sinusitis, and many other conditions that cause pain and unpleasant symptoms. I was thrilled when this study came out showing scientific evidence that adding herbs and spices to foods can significantly reduce inflammation markers in the blood! There are many studies that show beneficial effects on these inflammatory markers (TNF and IL factors) especially with curcumin, the extract from turmeric especially with digestive inflammation like IBS. And, there is even more research that shows specifically what symptoms are improved with each component the herbs and spices.
The researchers in the study at Penn State used a particular blend of herbs and spices to create this anti-inflammatory effect. These herbs and spices likely have their own unique benefits, but when they are combined together, they produce amazing reductions in inflammation!!! All herbs and spices have many wonderful benefits so it is helpful to cook with more of them any time you can, especially if you like the flavors! They are shown to help reduce symptoms for many digestive conditions and they make our food interesting and colorful!
These baked chicken strips are a little spicy, but you can adjust the spice by reducing the red pepper or cutting it out altogether if you want to or if you have an active ulcer.
Prep time: 15 minutes
Bake: 18-20 minutes
Anti-Inflammatory Baked Chicken
- 1 tsp Each of Cumin, Basil, Oregano, and Parsley
- 1/2 tsp Each of Thyme, Rosemary, and Turmeric
- 1/4 tsp Red Pepper and Ginger
- 1 pound Chicken Breast, cut into strips
- 1 Tbsp Butter
- 1 Tbsp Olive Oil
- 1/4 cup Rice Chex, crushed
- Preheat oven to 400 F.
- In a small bowl, mix together all spices.
- Melt butter and mix with olive oil.
- Place chicken breast strips on a greased cookie sheet. Drizzle with olive oil mixture. Sprinkle spice mixture on top. You may need to turn the strips over to put some of the spice mix on the other side also.
- Bake at 400 F for 18-20 minutes or until internal temperature of the chicken reaches 160 F.
1 tsp each of Cumin, Basil, Oregano, and Parsley
½ tsp each of Thyme, Rosemary, and Turmeric
¼ tsp each of Red Pepper, and Ginger
1 pound Chicken Breast, cut into strips
1 Tbsp Olive Oil
1 Tbsp Butter
1/4 cup Crushed Rice Chex
Preheat oven to 400 F.
In a small bowl mix together all spices.
Melt butter and mix with olive oil in another small bowl.
Place chicken breast strips on a greased cookie sheet. Drizzle with olive oil mixture.
Mix rice chex into spice mixture and sprinkle on top. You may need to turn the strips over to put some of the spice mix on the other side also.
Bake at 400 F for 18-20 minutes or until internal temperature of the chicken reaches 160 F.
Nutrition Information per Serving: 200 Calories, 7.6 grams Total Fat, 0 grams Total Carbohydrate, 26 grams Protein