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Brown Women Wellness is a safe space for brown women to fill their cup back up with weekly topics that focus on the well-being of brown women. You know that saying, you can’t pour from an empty cup? As cliche as it sounds, there’s a reason why you keep hearing the phrase, Brown Beauties. We explore what that means and how we can all achieve putting ourselves first. Here you will get mindset gems, healthy yet soulful cooking tips and tricks, and the straight to the point knowledge on what it takes to be well in this day and age. Wrapped around witty and insightful banter you will feel like you're having girl chat with friends in your head. Want to know what it takes to "be well"? Ok. Well, Honestly...
0:07
Hey, hey hey brown babes today we got a great topic for you. We're gonna talk about how healing can taste delicious. Yes, it can. I know you will think most people think oh, man, I gotta eat all this rabbit food, you know in order to heal myself, but guess what? Some of the healthiest foods out there can taste amazing and delicious. And when we come back, we gonna talk about some of those foods. today. We even got recipes and I got my sidekick back. I know y'all miss her. So she's back for this episode. So we'll see you in a minute.
0:44
Hey brown beauties. Welcome to living inflammation free with me andretta Robinson, your functional nutrition health coach and I'm Aaqila Harvey. We are your mother and daughter hosts bringing two different generations together bi weekly to give you easy, actionable steps to help rid your body of chronic inflammation.
1:06
Hey, Aaqila. Hey, girl, hey its so good to see you girl you know I was doing solo episodes, it felt different. I don't understand why you can't just talk to yourself. So if I'm not like you, you know, talk to myself. I'm not the only person out here that talk to myself. So we'll see. I'm really surprised. Yeah, I think it's the only child syndrome. Oh no, no, no. A lot of people that are not only children. That must be your generation because you know if you talk if you talk to yourself in my generation, we thought you were a little cuckoo.
1:41
You gotta have a conversation with yourself and just you know, check in but
1:44
there's other stuff have a name
1:52
today's episode All right. All right. All right. So today we're gonna talk about healing foods that can taste amazing and delicious. While they nourish you physically, emotionally and spiritually. It can become a part of your daily life as DT so we want to reduce inflammation with some of these healing foods. So today, we're gonna name the top five foods that can heal you that are anti inflammatory, and then we're not gonna stop there. We're gonna give you a recipe that is delicious to go with these particular foods. So you want to tell us number one killer let's go
2:26
for it. So number one is going to be blueberries. Now. Blueberries are rich in antioxidants and they contain compounds that have been shown to reduce inflammation.
2:38
I personally I know enjoy and likes the wild blueberry absolutely different. There is a difference wild blueberries are smaller. And you can actually easily find these and I found them in pete's and frozen. I found those Yes, yes. I found them in pete's. I found them at Whole Foods. I found them. All these Believe it or not, and they're not expensive. And I use them a lot in my smoothies. So today, we're gonna give them a smoothie recipe with blueberries in it. And you know, it's real easy to make you guys very, very easy. And here are the ingredients. So for this smoothie, you're going to need a cup. Now when I talk about I don't know measurements, just eyeball it gave you the measurement.
3:24
Mostly just that when you feel it in your spirit, feel it in your spirit. You have one cup of frozen blueberries wild or regular, half a banana, one cup of unsweetened or sweetened almond milk now my hybrid is is anti inflammatory.
3:45
You see vanilla almond milk. Almond milk is okay, but the unsweetened version, well I'll put it to you this way, if you want to control your sugar, sweeten it yourself. So ground Tumeric about a half a teaspoon, half a teaspoon of ground ginger, half teaspoon of brown cinnamon. And then I'm gonna say if you want to sweeten it, use dates. Yes, dates are very good for the body. Yes, you could add that and then if you want to be fancy and put some toppings almost like a smoothie bowl without the bowl. Top it with chia seeds, some actual fresh blueberries, some sliced almonds, and you can use honey again if you want to a little bit more sweeter but we're going to just throw it all in the blender. Just throw it in a blender blender smooth and blend until smooth and then you can either put it into a bowl now, the consistency of this is not a bowl type of consistency. If you wanted to do a bowl, increase the bananas and reduce the liquid because you want it to have a thicker consistency. This is an actual smoothie cool, you're gonna have a smoothie, right so you want to if you want the bowl, reduced the liquid and add banana.
4:49
Let's keep it as boxing so really pretty bowls lately. I've seen him make bowls and what they do they put the smoothing into so like in the middle and then they put all the fruits Yeah, it's all so yeah, that's that's that's cool. All right. That's an easy one. Very, very simple and it's delicious. Remember, we talked about trust me its good. if Aaqila says its good then its good.
5:21
we got to talk about healing foods that literally there's a difference.
5:25
There's a difference while blueberries are smaller and very, very easy. And here are the ingredients. So for this smoothie, you're going to need a cup now when I talk about I don't know measurements just half a teaspoon of ground ginger half a teaspoon of brown cinnamon, or smooth and to blend until smooth and crease the bananas and we're to liquid at the bananas if you just simple and it's delicious.
5:52
Remember we talking delicious here. Yes. Okay. All right. Trust me. If Cuba says good, it's taken I have a great palette.
6:00
She will not eat it. She thinks I'll eat anything but she I don't know.
6:14
food that is good for your body. And delicious is salmon. Not Salmond, say it again for the people in the back, Salmon,the L is silent. I don't want to hear that one person say, Salmond. Now I'm going to be honest, I'm not the biggest fan of salmon I think okay, let me let me backtrack. I unfortunately like salmon steaks, salmond steaks. More farm raised salmon is definitely not good for you. And so because they don't make wild salmon and stay for him I just shy away from it's pretty much the only way I'll eat salmon. Salmon is one of those things though that it is absolutely good for you if it is wild caught Yes, it has been not the one where they put the food down right? No, because no no because sometimes you see it real real red. That's food food coloring. They will tricky and it's unfortunate that they do that because they know that people they know that people know that if it's super red, meaning that it's that wild caught healthier version. They also will tell you on the little plaque or underneath it. You have to pay attention to that. Especially Whole Foods they'll tell you food coloring added. Yeah, sometimes on the package they'll tell you to Yes. And they'll also tell you if it's wildcard or farm raised. So don't be fooled by the color. You needed to see wild caught. Did you know that food dyes outlawed in a lot of other countries Yeah, the United States is only one of the few countries that allow food dyes. yeah they're trying to kill us. Okay, boy, okay, so anyway, we definitely know that it'll reduce inflammation and promote heart health. And the reason for that is because of the omega three fatty Acid, absolutely correct. So we have a bit Oh, and also, did you talk about or are you going to talk about the difference between actually eating salmon and the Omega three pills? No. Does it make a difference? It doesn't really this is again today. It was about tasty and delicious food. Well, let me just say this. I know a lot of people don't like salmon like me.
8:16
I don't know like I'll eat it. I'll eat it because it's not like roasted meat. But if you want to get those omega three fatty acids and you're not particularly keen on salmon, and get yourself a fish oil pill, a good one. Well, you gotta be careful fish oil pills because a lot of them are rancid. So honestly the truth you want to know how to get a get the Omega three in your body? No, it's always the food is better but flax seeds.
8:41
Oh yes, thats true. Flax seeds and chia seeds will give you your Omega three. I actually add a two teaspoons of flaxseed to my smoothie every day. You think the oil is always rancid. Think about oil for a minute, and how it's packaged and got to get to the shelf and how long it's gonna sit on the shelf but when they have to stabilize it, with what? So now so now you're thinking that a lot of it is rancid most of my health food and certified health coaches and all the people in my space. Don't do oil Yeah, because I'm new to them. Yeah, so anyway, okay. Well, chia and flax seeds, hence in smoothie. Yes, yes. But yeah, salmon also we have a good big salmon dish. Yeah, let me tell them what to do because you're not crazy about now. I know how to cook it now. Salmon, salmon, salmon as you say.
9:33
them say for salmon's about six ounces each get to some extra virgin olive oil is some lemon juice, Dijon mustard, garlic. And so what you're going to do is you're going to preheat oven, and you got to take the olive oil, lemon juice, and mustard and garlic thyme, paprika, salt and black pepper and you got to you got to start a stuff up, make it like a paste and you're gonna spread across that salmon. I made this open okay, and you're gonna put it you know, you line your baking sheet with the parchment paper. And you're gonna whisk all this stuff together. You put it into baking sheets, bake it for 15-20 minutes. Voila. 15-20 minutes. Yeah. 375 yes on 375. I mean, yeah, I mean, and that's another thing right? So with salmon, you can actually eat it, quote unquote, undercooked so you know black folks, they love overcooked fish. I don't know why I like to say I don't want to see no flesh. Well, that's like the perfect temperature for Salmon you eat salmon raw. I know. It doesn't have to be i Oh I know. But I like to see I want to see know that. Yes, I'm talking about yes.
10:53
Because this is the thing too like, if you're going to talk about the nutrients. You don't want to overcook it. Taking it out.
11:00
Salmon, please actually with any fish. Don't need to overcook it. Yeah cuz you overcook it for you lose all of your nutruent. It's dry like now that Dijon mustard in that garlic and all the rest of that will trap in the flavor in the moisture. But you still don't want to overcook it so 15-20 minutes is ideal. Yeah, and the garlic because so you know the spices that are on here are also anti inflammatory like the thyme and the garlic that helps reduce inflammatory inflammation. Yes, easy on salt. Easy. All the salt varies. The next one. Now people say it a couple of different ways. They say a Tumeric Tumeric which I don't is turmeric, Tumeric or they'll they'll say all types of well I'll go by the way that people in the Middle East call it because they are they are the original people who have the spice so they say Tumeric I'm gonna say turmeric. Okay, so turmeric is a spice. It is commonly used in Indian and Middle Eastern cooking it contains a compound called curcumin, curcumin, curcumin? Yes, some people say curcumins. Yeah, we aren't saying it right I think. Its not a curse word.
12:14
That property which has a strong anti inflammatory aspect to it and I am also not the biggest fan of Tumeric well I pop mine in the pill everything. I as well. I do tumeric powder in my smoothie or my juice and call it a day well I have I don't cook with it really. I have a pill but there are a lot of people who do they love it they spiked because you know it really doesn't have that much of a taste it just mostly just turn the cool yellow and that's what I don't like. Okay, all right, so it turns everything yellow. So I know let's be honest, be careful with it. Yeah. Because if you have all of your utensils and your hand, you got your nails done yeah, and you handle a powder tumor here, everything's gonna be yellow. But it doesn't take what just a tiny bit. People are already using it. This is true. No and it really doesn't take what a tiny tiny bit so we gave you guys a Tumeric lentil soup. So you know and lentils are what is again, delicious and anti inflammatory. Keep those things in mind when you're making these. I've made all of these and this is a really good soup. So you have one cup of red lentils you want to rinse and drain them like rice and drain your lentils. And they'll be all down. You have to rins just like right to rent or rent to lentils. You're going to use onion, garlic, fresh ginger and Tumeric then you're going to add cumin, cinnamon, okay, don't be scared about that. You have to balance out the sweet with the paprika, a low sodium vegetable broth. You're going to do a can or again I'm not doing the measurements because just due to taste, diced tomatoes drained. A cup of coconut milk, salt and pepper black pepper to taste and you're going to fish it with cilantro now, the black pepper and the Tumeric are like husband and wife they are they are alike. You know you get you they are they are together because they're black pepper will activate the tumeric and give it in starts activating your body all the properties that it needs to do so don't forget the sauce. It gets into your blood. Yeah, so in a large pot you're gonna start telling us who you know how to do this. So I saw you on hands until their meeting over medium heat excuse me until they're soft and translucent, soft and translucent part because I've seen people this is a rush to
14:38
you gotta let that percolate marinate do his thing. Once it gets soft. And translucent. You're gonna add your garlic and you're gonna add your ginger, ginger Tumeric you add cumin, cinnamon and paprika into the pot and let that cook over the the garlic or excuse me the onions so that that can start to marinate and percolate as well. And then you're going to add the lentils, the vegetable broth, diced tomatoes to the pot. You're going to bring that up to a boil and then once it hits the boiling level, you're going to reduce the heat and let it simmer for about 20 to 25 minutes or until your lentils are tender and just taste it as you need to adjust the salt and pepper to your liking to take the heat off, put in the coconut milk the coconut milk is gone beginning c'est quoi but it's makes it taste and then you're gonna see it again if you need to, and then that's going to be that now once you add the coconut milk here's the gotcha and the key to this to make it soupy because you can leave it as is but like why? Take either an immersion blender most people don't. It's like a straight up blender that you're gonna use or just like a regular blender. Right. So excuse me until it's smooth and creamy and then wants to garnish with cilantro serve and you're done.
15:53
So you get in your your anti inflammatory and renews like Tumeric ginger, cinnamon and lentils are very high in fiber and protein which will help to reduce the inflammation and help
16:06
another problem Alright, so right through the fiber is really needed out here.
16:12
This isn't one I struggle with.
16:14
You know I can add on even when it's around but I'm not I haven't
16:20
learned to cook it yeah and to cook it. It has to be a Dante you know the Intel Yeah, not overcooked you know. So broccoli. Yes, yes, yes. Hi. Do you remember when one of the President's I can't remember which one it was? I think it was Bush. He talked about broccoli and set the whole world into a tailspin. I don't know how he said. He said he didn't like it. But anyway, broccoli is a cruciferous vegetable that's very different because different cruciferous crucifers No, because that murdered this year in the last two murder
16:57
leaves. Somewhere I can't do but you know
17:04
anyway, broccoli has a compound in it that actually reduces inflammation and improve your heart. So if you don't like it,
17:11
get over an ad over it. Okay, because now I like broccolini below small I know it's like the longer the baby broccoli Yeah, because it's not a super big but it's longer. I like that title of broccolini I like that more than I like I don't like broccoli, but it's an every star frying on a man.
17:33
It is. So we're gonna give you a salad made from broccoli or
17:38
not vouched for this one is easy.
17:40
You notice it's just the four cups of broccoli and some almonds, red berries, onion, feta cheese, Greek yogurt, apple cider vinegar, honey Dijon mustard, and some salt and pepper. So you just kind of blanche to broccoli, but two to three,
17:55
blanching and when you blanch something, you're gonna boil and you're gonna get water, let it boil. You're going to place your vegetable because you can blanch anything. And you're only going to let it boil and that water for maybe at the max three minutes well, yeah, it don't turn the water down. Let it continue to boil as it cooks. And then you're going to immediately take it out of the boil water then the key is how an ice bath so ice and water right next to and then you're going to place your vegetables in the ice water because that stops the cooking and it keeps the vegetable green or whatever color it is. And it shocks that sort of stuff because the workforce works for everything. All the vegetables, all the vegetables so you got to blanch broccoli, zucchini, carrots, you can even blanch spinach and greens and things like that if you want it to just depends on the flavor profile
18:52
that you're going for.
18:54
Anyway, so you got to blanch and then what you're going to do is in a large mixing bowl, you're going to combine the broccoli, not the stocks, just the broccoli florets, yes sliced almonds, your dried cranberries, dice red onion and crumbled feta cheese and or goat cheese if you like and then you're going to In a separate mixing bowl, whisk together the plain Greek yogurt, apple cider vinegar, honey Dijon mustard, salt and pepper. You're going to mix the two together, toss it up and there it is.
19:21
Jodan refrigerator for at least 30 minutes. Yeah. And what is called broccoli salad is rich in anti inflammatory ingredients like broccoli to almost a cranberries of red onion. It's just hey, again this is about eating something so you don't feel tired we talked about the tired episode so the hiatus Haven't you? Yes, yeah, you don't get the itis when you eat these foods. Okay. Yeah. All right. Let's go to the next one. Number Number five is easy. If you drink this option, I do.
19:58
I don't really do straight because it can be extra but I do do blends with this and it's it's green tea. So green tea. So you know if you look at certain cultures, like the Asian community. You notice that they drink a lot of green tea. They drink it sometimes before meals after meals even during meals. Green tea has Have you ever noticed that people who drink a lot of tea can look better? They look better they acela is something with green tea or green long short black tea well but greasy and particularly antioxidant s and their digestion. is way better. There's something to this and they've been doing it for centuries. I mean,
20:46
so many benefits. Yeah. I highly encourage me but people think this is great for anti cancer. The anti oxidants reduces the inflammation it makes you think better to it improves your brain function. I mean, now, honestly, green tea, not all green teas are equal. It's like everything else out there. I found a green tea that is so pure and now like their crystals because they just dissolve in water is called Peak IQ you what are they are they are the best I mean they appear you know you're getting green tea because here's the other thing you gotta understand green tea is picked out in the fields and you can get the ones that are not organic, and you'll be picking up all those pesticides.
21:38
Yeah, well, so you want to stick to organic tea in general, because most teas are sprayed with illegal leaves are sprayed with pesticides but yeah, green tea even rinse your hair with green tea because you know that its strength is the locals and protects it from damage.
21:55
I know there are certain colors you have green tea all the time. I just said they did.
22:02
They're here today. Most of them live to be about 112 years old. And they look great. Well
22:07
that's the very reason why and get some green tea right there. Okay. Is a key. Well, okay, so that's our top five foods and something ways to eat them that we suggest that are healthy and delicious, healthy and delicious. Okay, well that concludes today's episode. Okay, I'm so glad to have you back. Please tell the people where they can find because it was strong. Oh my god, that was calling and everything.
22:34
Reach us everywhere at Brown woman wellness on all social media platforms. You can also email us at info at Brown will wellness.com We would love to see if you make these recipes. We want to see it we want to see if you mess it up. If you made a good just reach out to us. Let us know DM us on social media find us on Facebook or am I correct? Everyone will probably well.com And yet reach out. Let us know how it went.
23:02
All right. So love this. All right. And
23:09
by the inflammation free sponsored by brown women wellness. If you want to know more in our podcast, check us out over on our website at Brown women wellness.com or living inflammation free.com Join our Facebook group at living inflammation free and coming soon our brown and wellness community group. Remember we are not doctors and any information shared by us is not medical advice. Please always follow your doctor's advice
23:35
and don't forget to rate and review our podcast and let us know what you loved about this week's episode. And please subscribe to wherever you listen to your favorite podcast.
23:45
Don't forget to find us across all social platforms at Brown wellness or living inflammation free. As always, show notes with links to what we talked about today in this week's episode will be in the description box. Talk soon babes.