anti inflammatory - Athletes Sanctuary

Ginger Compress

Darqe Duke — Thu, 07 Nov 2024 03:12:38 +0000

A ginger compress can be used for localised pain and inflammation. A compress can be useful to ease period pain, back pain, and sore muscles.

Ingredients

2 tablespoons fresh ginger, grated
500 ml water
1 tablespoon caster oil
cling wrap/ 1 plastic bag
2 small towels
hot water bottle

Method

Simmer ginger in water for 10 minutes.

Rub affected area with caster oil lightly.

Soak a cloth (clean tea towel or hand towel) in the ginger water, squeeze out the excess fluid and apply to area. Be careful it isn’t too hot. It should be warm but still comfortable.

Seal the area with cling wrap or a plastic bag and cover with a hot water bottle wrapped in a towel. Lie down for 10-15 minutes.

Follow this procedure twice daily when pain is acute.

Enjoy!

Gelatin Gummies for Tendon Repair (GF, DF)

Darqe Duke — Thu, 07 Nov 2024 03:12:35 +0000

Ingredients

2 tsp vitamin C powder e.g. Wild C

80 grams gelatin e.g Nutra Organics

2.5 cups of water

Method

Mix gelatin with 1 cup of water

Mix Vitamin C powder with 1.5 cups warm water ( avoid hot water as this will destroy the vitamin C)

Combine the two liquids and stir well

Pour liquid into silicon molds or a small glass frittata dish and place in the fridge to set

Cut into 8-10 squares if using a dish

Best ingested 30-60 minutes before exercise for tendon repair
Enjoy x.

For more delicious recipes and tips on sports performance nutrition join one of our athlete training or nutritional programs.

Chop Chip Anzac Day Biscuits (GF, DF)

Darqe Duke — Thu, 07 Nov 2024 03:12:29 +0000

Ingredients

_^1/4cup coconut oil

_^1/4cup raw honey

100g (1 cup) almond meal

100g (1 cup) raw cocoa nibs

75g (1 cup) shredded coconut (organic ideally)

2 tablespoons chopped almonds

_^1/2tsp bicarb soda

2 teaspoons water

Method

Preheat oven to 120°C (248°F) and line 2 baking trays with baking powder

Place coconut, almond meal and choc chips in a bowl and mix

Gently melt honey and coconut oil in a small pot

Mix water with bicarb

Add bicab and water to honey and coconut oil and heat gently till the mix slightly bubbles

Add the liquid to the dry mix

Roll the mixture into balls and place on baking trays

Bake for 30 minutes or until golden brown

Enjoy x.

Calcium Cookies (GF, DF)

Darqe Duke — Thu, 07 Nov 2024 03:12:22 +0000

Ingredients

_^1/3cup maple syrup

1 cup black tahini from sesame seeds (you could use white)

2 cups almond meal

_^1/2cup macadamia nuts

Method

Preheat oven to 160ºC and line baking trays with baking paper.

Place all ingredients into a bowl except 1 tablespoon of the macadamia nuts and mix well

Roll mixture into balls and place on baking tray

Decorate cookie dough balls with macadamia nuts

Bake for 15 minutes ( or until firm) and cool before storing in air tight container

Enjoy x.

Banana Bread (GF, DF)

Darqe Duke — Thu, 07 Nov 2024 03:12:16 +0000

Ingredients

_^1/3cup coconut oil (melted)

1 ¼ cup gluten free self raising flour

_^1/3cup coconut sugar

1 ^1/2 tbls milk (coconut, almond or rice)

2 tsps cinnamon (Ceylon if you can get it)

1 tsp baking powder

1 tsp baking soda

5 ripe banana for mix + 1 banana to decorate

2 large eggs or 3 small eggs

Method

Preheat oven to 160ºC and line a loaf tin with baking paper.

Place all ingredients into a blender except one banana and beat till smooth and all ingredients are mixed

slice the remaining banana in half down the centre

Poor mixture into the loaf tin and arrange the banana halves on top.

Cook for about 1 hour or until a knife comes out of the centre clean

Cool in the tin and then tuck in!

Enjoy x.

Apple Spiced Muffins (GF, DF)

Darqe Duke — Thu, 07 Nov 2024 03:12:12 +0000

Ingredients

Makes 12 muffins

1 1/4 cups Almond Flour

1/4 cup Coconut Flour

1.5 tsp Cinnamon

1/2 tsp Nutmeg

1/2 tsp Baking Soda

3 Pink Lady Apples (cored and finely diced)

4 Eggs

1/3 cup Almond Milk

1/4 cup Coconut Oil

1/4 cup Maple Syrup

Method

Preheat the oven to 350ºF (177ºC) and line a muffin tin with muffin papers- to make them look fancy get the tulip brown paper wrappers

Melt coconut oil

Dice apples into small cubes

Whisk the eggs in a bowl

Combine the almond and coconut flours, 1 tsp cinnamon, nutmeg, and baking soda in a separate large mixing bowl and mix well. Add in the 2/3 apples, whisked eggs, melted coconut oil, maple syrup and almond milk. Stir until all ingredients well and divide into muffin tins. Sprinkle remaining apple and cinnamon on top of each muffin.

Bake for 25 to 30 minutes or until brown. Let cool completely and enjoy!

Enjoy x.

For more delicious recipes and tips on sports performance nutrition join one of our athlete training or nutritional programs.

Anti-Inflammatory Smoothie

Darqe Duke — Thu, 07 Nov 2024 03:12:10 +0000

Ingredients

½ cup mango

½ cup papaya

1 cup unsweetened almond, soy, rice or coconut milk

¼ cup walnuts

1 teaspoon of turmeric (freshly grated) or turmeric powder

½ teaspoon of ground cinnamon

1 tablespoon chia seeds or vanilla chia pudding

1 teaspoon of fresh grated ginger

1 serve (20g) of plant based protein powder (pea, brown rice or quinoa)

Method

Blend all ingredients in a nutri-bullet or blender until smooth. Add water if the consistency is to thick.

Options:
You can also add additional anti-inflammatory supplements such as fish oil, olive oil or flaxseed to this smoothie.

Tip:
This smoothie is so easy to take to work or training in a drinking container. It is also popular for cyclists as a fuel source during long rides and for all athletes post training sessions. You can use whey or casein based protein powders if you do not have a dairy intolerance however I prefer plant based protein powders as many athletes find they have less sinus congestion when they remove dairy. Excessive dairy intake can ironically displace nutrients such as magnesium and calcium required for bone building and maintenance.

Enjoy!

Ginger and Pumpkin Soup (GF)

Shelley Best — Sat, 03 Jun 2023 23:53:26 +0000

We all know that winter weather calls for delicious, heart warming soups. This delicious pumpkin soup recipe has the added bonus of ginger - an ingredient that aids digestion and is packed with antioxidants that help prevent arthritis, inflammation and various types of infection. There are so many health benefits of ginger!

Ingredients

1kg pumpkin, peeled, seeds removed and cut into 4cm pieces

75g ginger, roughly chopped

2 garlic cloves

2 tbs extra virgin olive oil

1L (4 cups) vegetable or chicken stock

2 tbs finely chopped dill

1/3 cup (50g) toasted hazelnuts, chopped

Method

Preheat your oven to 180 degC.

Place your pumpkin, ginger and garlic on a large baking tray and drizzle with oil. Season, then toss to coat. Roast for 30 minutes or until the pumpkin is soft (don't let the garlic burn).

Puree mixture in a blender or food processor with 2 cups (500ml) of stock, then season. If there are lumps then strain through a fine sieve. Place the soup in a large saucepan with remaining 2 cups (500ml) of stock and warm over a medium-low heat.

Divide the soup between 4 bowls and serve with dill and toasted hazelnuts and what ever other toppings you love on your soup - if you wish a dollop of marscapone.

Enjoy x