Table Of Content

Prep in 15 MINUTES or less! m e a l meals s t h a t h that e heal a l – o one p t n e p 100+ Recipes for Your Stovetop, Sheet Pan, Instant Pot, and Air Fryer t REDUCE INFLAMMATION FOR WHOLE-BODY HEALTH CAROLYN WILLIAMS, PhD, RD author of Meals That Heal ACCLAIM FOR meals that heal – one pot “It’s one thing to understand chronic inflammation and how your eating habits can prevent, reduce, or eliminate it, but putting that knowledge into action in the kitchen is another. Thankfully, with Meals That Heal – One Pot, Carolyn has you covered. In clear, easy-to-understand language, she breaks down the topic of inflammation to help you discover your best path forward. And, perhaps most importantly, she eliminates the stumbling block of how to make healthy eating actually happen in your kitchen—with your busy schedule. As a busy mom herself, Carolyn has made sure to fill this book with recipes that your whole family will love and that you’ll be proud to serve.” —ANN TAYLOR PITTMAN, James Beard Award–winning food writer, former executive editor at Cooking Light, and author of The New Way to Cook Light and Everyday Whole Grains “Meals That Heal – One Pot is an excellent guide to understanding the whats, whys, and hows of chronic inflammation, but it doesn’t stop there. Importantly, it also gives you the tools to help you keep inflammation in check and prevent disease by eating better, with lots of quick, tasty, and customizable recipes. I highly recommend this excellent book.” —ELLIE KRIEGER, RDN, Food Network and PBS cooking show host, Washington Post contributor, and best-selling cookbook author “Carolyn’s recipes and expertise, as illustrated throughout this book, demonstrate perfectly how food should not only taste great, but should also make you feel just as great inside.” —NICOLE MCLAUGHLIN, chef, culinary video producer, and host of Allrecipes’s You Can Cook That “Preparing meals at home is one of the most reliable ways to benefit from food as medicine, but the inconvenience of cooking, and cleaning up after, gets in the way. In this terrific book, Carolyn Williams empowers us all with a bounty of convenient, no-muss, no-fuss options for great food and great nutrition.” —DR. DAVID L. KATZ, founder and CEO of DietID, Inc., and the True Health Initiative, former president of the American College of Lifestyle Medicine, and coauthor of What to Eat with Mark Bittman “Any cookbook that includes vibrant, appealing recipes that are also healthy and made in one pot is like a unicorn: exceedingly rare and worth celebrating! I’m already inspired by Carolyn’s actionable suggestions on how to jump start healthier eating, and my meal plan for the week has practically made itself thanks to recipes like the Southwestern Caesar Salad, Beef Bulgogi Skillet, and Sheet Pan Jambalaya. Yum!” —JENNA HELWIG, food director at Real Simple and author of Bare Minimum Dinners “It’s not every day that the food you eat can help you be healthier with each bite — but that’s exactly what the meals in Meals That Heal – One Pot do. Carolyn turns science and research into delicious meals that you want to eat again and again. She also breaks down the daunting task of understanding why inflammation happens and what you can do to stop it. That’s a win-win!” —KIMBERLY HOLLAND, senior digital food editor at Southern Living and author of Collagen Handbook meals that heal 100+ Recipes for Your Stovetop, Sheet Pan, Instant Pot, and Air Fryer meals that heal one p t 100+ Recipes for Your Stovetop, Sheet Pan, Instant Pot, and Air Fryer REDUCE INFLAMMATION FOR WHOLE-BODY HEALTH CAROLYN WILLIAMS, PhD, RD PHOTOGRAPHY BY ANNA JONES Food styling by Melissa Mileto NEW YORK Meals That Heal – One Pot: 100+ Recipes for Your Stovetop, Sheet Pan, Instant Pot, and Air Fryer—Reduce Inflammation for Whole-Body Health Text copyright © 2022 by Carolyn Williams Photographs copyright © 2022 by Anna Jones Photographs on pages 16, 20, 22, 27, 32, 33, 43, 45, 48, 52, 60, 75, 78, 79, 84, and 184 copyright © Adobe Stock All rights reserved. Except for brief passages quoted in newspaper, magazine, radio, television, or online reviews, no portion of this book may be reproduced, distributed, or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or information storage or retrieval system, without the prior written permission of the publisher. The Experiment, LLC 220 East 23rd Street, Suite 600 New York, NY 10010-4658 theexperimentpublishing.com This book contains the opinions and ideas of its author. It is intended to provide helpful and informative material on the subjects addressed in the book. It is sold with the understanding that the author and publisher are not engaged in rendering medical, health, or any other kind of personal professional services in the book. The author and publisher specifically disclaim all responsibility for any liability, loss, or risk—personal or otherwise—that is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book. THE EXPERIMENT and its colophon are registered trademarks of The Experiment, LLC. Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and The Experiment was aware of a trademark claim, the designations have been capitalized. The Experiment’s books are available at special discounts when purchased in bulk for premiums and sales promotions as well as for fundraising or educational use. For details, contact us at [email protected]. Library of Congress Cataloging-in-Publication Data available upon request ISBN 978-1-61519-822-1 Ebook ISBN 978-1-61519-823-8 Cover and text design by Beth Bugler Additional text design by Stacy Wakefield Forte Author photograph by Jeana Rutledge Manufactured in China First printing September 2022 10 9 8 7 6 5 4 3 2 1 To all the doctors who looked at me like I had lost my mind and told me my children’s autoimmune condition didn’t exist: Thank you! You pushed me to dig deeper into the research and, as a result, I’ve gained a much deeper level of understanding about inflammation—in autoimmune diseases, but also in all health conditions—over the past few years. This cookbook wouldn’t exist if I hadn’t trusted my mom-gut. Madeline and Griffin, I love you! contents Preface: Why Didn’t I Discover One-Pot Meals Sooner? . . . . . . . . . . . . . . . . . .1 1::: INFLAMMATION: THE GOOD, THE BAD & HOW IT AFFECTS YOU . . . . . . . . . . . 3 What Is Inflammation? . . . . . . . . . . . . . . . . . . 5 “Good” or Acute Inflammation . . . . . . . . . . . 5 “Bad” or Chronic Inflammation . . . . . . . . . . . 7 My 4-Step Anti-Inflammatory Eating Approach . . . . . . . . . . . . . . . . . . . . . . . .12 2::: YOUR EVERYDAY GUIDE TO NO-FUSS, ANTI-INFLAMMATORY EATING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41 Daily and Weekly Eating Goals to Reduce Inflammation . . . . . . . . . . . . . . . . . . .43 4::: TOSS & GO MEALS . . . . . . . . . . . . . . . . . . . .93 Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . .44 Fruits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .47 5::: SOUPS & STEWS . . . . . . . . . . . . . . . . . . . . . .113 Proteins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .50 6::: MEAT & POULTRY . . . . . . . . . . . . . . . . . . . . 133 Complex Carbs . . . . . . . . . . . . . . . . . . . . . . . .52 Fats and Oils . . . . . . . . . . . . . . . . . . . . . . . . . .56 7::: FISH & SEAFOOD . . . . . . . . . . . . . . . . . . . . 163 What About Milk and Dairy Products? . . . .60 Your Anti-Inflammatory Blueprint for 8::: MEATLESS MAINS . . . . . . . . . . . . . . . . . . . 187 Overall Health and Wellness . . . . . . . . . . . . . .61 9::: SIDES & SALADS . . . . . . . . . . . . . . . . . . . . . 213 3::: SIMPLIFYING MEALS: INGREDIENTS & TRICKS TO MINIMIZE PLANNING AND PREP . . . . . . . . . . . . . . . .65 10::: SNACKS, TREATS & DRINKS . . . . . . . . . .245 My 4-Step Process for Simple, Fuss-Free Anti-Inflammatory Meals . . . . . . . . . . . . . . .66 References . . . . . . . . . . . . . . . . . . . . . . . . . .278 Acknowledgments . . . . . . . . . . . . . . . . . . . .285 Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .286 About the Author . . . . . . . . . . . . . . . . . . . . .296 viii :: MEALS THAT HEAL – ONE POT preface WHY DIDN’T I DISCOVER ONE-POT MEALS SOONER? ONE-POT, ONE-DISH, and one–sheet pan the benefits of one-pot meals meals really are the epitome of quick and easy • SIMPLICITY IN PREP: These recipes simplify meals cooking. In fact, I’m not sure why I didn’t write a by combining your protein, veggies, healthy fats, and cookbook about them sooner! sometimes complex carbs in one dish or pot. After a long day, this kind of cooking seems more doable and With “one-pot” meals, you’ve essentially got all you need less overwhelming than preparing a protein and sides in one pot, dish, or pan. The entrée recipes in this book separately. all offer adequate to substantial protein, vegetables, healthy fats, and sometimes complex carbs to • LESS TIME AND CLEANUP: Fewer things to prep keep you nourished and satisfied. Anything and cook shaves down kitchen time and leaves you additional that’s needed or recommended with fewer pots in the sink. Hands-on prep time is 15 for serving is super simple, like minutes or less. While you may still need to be nearby a frozen veggie or ready-to- for a quick stir or to listen for a timer during cooking, heat grain. If you want to the short prep times mean you can multitask while add a little more to your cooking. plate, turn to the Sides • ENHANCED FLAVOR: When creating these & Salads (page 213) recipes, I discovered that many had a ton of flavor and Snacks, Treats naturally, due to the ingredients cooking all in one pot. & Drinks (page 245) This didn’t stop me from pumping up the flavor with chapters. additional spices, herbs, salt, and pepper, but I did find that many didn’t need quite as much seasoning as an entrée and sides that didn’t cook together. Can you tell how excited I am about all the helpful information and recipes jam-packed into this cookbook? I can’t wait to share it with you!