Vegan & Anti-Inflammatory: Thai Wok Vegetables

Ingredients:

• Beetroot: 1 cup, diced (about 150g)
• Carrots: 1 cup, diced (about 130g)
• Celery: 1 cup, chopped (about 120g)
• Onions: 1 cup, chopped (about 150g)
• Peas: 1 cup (about 160g)
• Sesame oil: 1 tablespoon (14g)
• Hazelnut oil: 1 tablespoon (14g)
• Sesame seeds: 2 tablespoons (18g)
• Mixed walnuts and cashews: 1 cup (about 120g)
• Kurkuma (turmeric) powder: 1 tablespoon (7g)
• Thai basil: 1/4 cup, chopped (about 10g)
• Lime leaves: 2-3 leaves, finely chopped (about 2g)
• Cranberries: 1/2 cup, chopped (about 50g)
• Black pepper: 1/2 teaspoon (1g)
• Cinnamon stick: 1 stick (about 5g)

Instructions:

1. Heat the sesame and hazelnut oils in a wok over medium heat.
2. Add the diced beetroot, carrots, celery, onions, and peas. Stir-fry for about 10 minutes until they start to soften.
3. Add the sesame seeds, mixed walnuts, cashews, and cranberries. Continue to stir-fry for another 5 minutes.
4. Stir in the turmeric powder, Thai basil, lime leaves, black pepper, and cinnamon stick. Cook for another 5 minutes until the vegetables are tender but still crisp.
5. Serve hot as a main dish or a side dish.

Nutritional Assessment

Serving Size: This recipe makes about 4 servings.

Per Serving:

Nutrient	Amount per Serving	% RDI	RDI (g)
Calories	460 kcal
Total Fat	36 g	46%	78 g
Saturated Fat	4.5 g	23%	20 g
Cholesterol	0 mg	0%	0 mg
Sodium	55 mg	2%	2300 mg
Total Carbohydrates	40 g	13%	300 g
Dietary Fiber	11 g	44%	25 g
Sugars	15 g		–
Protein	12 g	24%	50 g
Vitamin A	1890 µg	210%	900 µg
Vitamin C	31,5 mg	35%	90 mg
Vitamin E	3,75 mg	25%	15 mg
Vitamin K	18 µg	15%	120 µg
Folate	80 µg	20%	400 µg
Calcium	260 mg	20%	1300 mg
Iron	5,4 mg	30%	18 mg
Magnesium	126 mg	30%	420 mg
Potassium	1175 mg	25%	4700 mg

*RDI: Recommended Daily Intake

Anti-Inflammatory Benefits

1. Beetroot: Rich in betalains, which have anti-inflammatory properties (Clifford et al., 2015).
2. Carrots: High in beta-carotene, an antioxidant that reduces inflammation (Kaulmann & Bohn, 2014).
3. Celery: Contains apigenin and luteolin, which have anti-inflammatory effects (Li, 2016).
4. Onions: Source of quercetin, a flavonoid that fights inflammation (Middleton et al., 2000).
5. Peas: High in vitamins, minerals, and antioxidants, peas provide anti-inflammatory benefits (Gupta et al., 2017).
6. Sesame Seeds: Provide healthy fats and antioxidants (Wu et al., 2019).
7. Nuts (Walnuts and Cashews): High in omega-3 fatty acids and antioxidants (Ros, 2010).
8. Turmeric: Curcumin is a powerful anti-inflammatory compound (Hewlings & Kalman, 2017).
9. Thai Basil and Lime Leaves: Contain essential oils with anti-inflammatory and antimicrobial properties (Kelm et al., 2000).
10. Cranberries: High in antioxidants and anti-inflammatory compounds (Blumberg et al., 2013).
11. Black Pepper: Contains piperine, which enhances the bioavailability of curcumin (Shoba et al., 1998).
12. Cinnamon: Contains cinnamaldehyde, which has anti-inflammatory and antioxidant properties (Ranasinghe et al., 2013).

Vegan & Anti-Inflammatory!

This recipe is an excellent addition to a vegan anti-inflammatory diet, providing a balanced mix of essential nutrients and bioactive compounds that help reduce inflammation. The increased amount of nuts boosts the calorie content and contributes more healthy fats and proteins. The addition of peas and cinnamon enhances the nutritional profile and adds further anti-inflammatory benefits.

References

• Blumberg, J. B., Camesano, T. A., Cassidy, A., Kris-Etherton, P., Howell, A., Skulas-Ray, A., … & McKay, D. (2013). Cranberries and their bioactive constituents in human health. Advances in Nutrition, 4(6), 618-632.
• Clifford, T., Howatson, G., West, D. J., & Stevenson, E. J. (2015). The potential benefits of red beetroot supplementation in health and disease. Nutrients, 7(4), 2801-2822.
• Gupta, S., Jain, R., & Goyal, R. (2017). Nutritional and health benefits of green peas (Pisum sativum L.). Journal of Nutrition & Food Sciences, 7(4), 621.
• Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A review of its effects on human health. Foods, 6(10), 92.
• Kaulmann, A., & Bohn, T. (2014). Carotenoids, inflammation, and oxidative stress—implications of cellular signaling pathways and relation to chronic disease prevention. Nutrition Research, 34(11), 907-929.
• Kelm, M. A., Nair, M. G., Strasburg, G. M., & Dewitt, D. L. (2000). Antioxidant and cyclooxygenase inhibitory phenolic compounds from Ocimum sanctum Linn. Phytomedicine, 7(1), 7-13.
• Li, X. (2016). A review on the medicinal plant celery (Apium graveolens L.): Its composition and bioactivities. Journal of Medicinal Plants Research, 10(38), 685-690.
• Middleton, E., Kandaswami, C., & Theoharides, T. C. (2000). The effects of plant flavonoids on mammalian cells: implications for inflammation, heart disease, and cancer. Pharmacological Reviews, 52(4), 673-751.
• Ranasinghe, P., Pigera, S., Premakumara, G. A. S., Galappaththy, P., Constantine, G. R., & Katulanda, P. (2013). Medicinal properties of ‘true’ cinnamon (Cinnamomum zeylanicum): a systematic review. BMC Complementary and Alternative Medicine, 13(1), 275.
• Ros, E. (2010). Health benefits of nut consumption. Nutrients, 2(7), 652-682.
• Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P. S. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica, 64(4), 353-356.
• Wu, S. H., Ng, L. T., & Lin, C. C. (2019). Antioxidant activities of some common ingredients of traditional Chinese medicine, Angelica sinensis, Lycium barbarum, and Poria cocos. Phytotherapy Research: An International Journal Devoted to Pharmacological and Toxicological Evaluation of Natural Product Derivatives, 18(11), 1008-1012