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 the
ANTI-INFLAMMATION
COOKBOOK

The Delicious Way to Reduce Inflammation and Stay Healthy

AMAN DA H A A S
WI T H D R. B RADLY JACOB S

P HOTO G RAP H S BY E RIN KUNKE L

CHRONICLE BOOKS
SAN FRANCISCO
 Text copyright © 2015 by Amanda Haas.
Preface copyright © 2015 by Dr. Bradly Jacobs.
All rights reserved. No part of this book may be reproduced in any form without
written permission from the publisher.
ISBN 978-1-4521-4719-2 (epub, mobi)
Library of Congress Cataloging-in-Publication Data available.
ISBN 978-1-4521-3988-3 (hc)

Designed by Sara Schneider

Food styling by George Dolese and Elizabet Nederlanden
Prop styling by Glenn Jenkins

Ancient Harvest is a registered trademark of Quinoa Corporation.

Annie Chun’s is a registered trademark of CJ Cheiljedang Corporation.
Benadryl is a registered trademark of Johnson & Johnson.
Bionature is a registered trademark of Archer Daniels Midland Company.
Bob’s Red Mill is a registered trademark of Bob’s Red Mill Natural Foods, Inc.
Cup4Cup is a registered trademark of Elizabeth M LLC.
Equal is a registered trademark of the Merisant Company.
Host Defense is a registered trademark of Stamets, Paul DBA Fungi Perfecti.
Microplane is a registered trademark of Grace Manufacturing Inc.
Splenda is a registered trademark of Johnson & Johnson.
Sweet’N Low is a registered trademark of CPC Intellectual Property, Inc.
Thai Kitchen is a registered trademark of Simply Asia Foods, Inc.
Tylenol is a registered trademark of Johnson & Johnson.
Udi’s is a registered trademark of Udi’s Healthy Foods, LLC.
Vegenaise is a registered trademark of Old Friend’s Holdings, LLC.

Chronicle books and gifts are available at special quantity discounts to corporations,
professional associations, literacy programs, and other organizations. For details and
discount information, please contact our premiums department at corporatesales@
chroniclebooks.com or at 1-800-759-0190.

Chronicle Books LLC

680 Second Street
San Francisco, California 94107
www.chroniclebooks.com
“Tell me what you eat and
I’ll tell you what you are.”
— Jean Anthelme Brillat-Savarin
 CONTENTS
chapter

2 juices, smoothies, and breakfasts 73

ACKNOWLEDGMENTS 8
Beginner Green Juice............................................ 74
PREFACE 10
by Dr. Bradly Jacobs Advanced Green Juice........................................... 76
Pineapple, Mint, and Cucumber Juice................. 77
MY STORY 16
by Amanda Haas
Acai and Mixed Berry Smoothie........................... 78
Cranberry-Orange Granola with
ABOUT INFL AMMATION 21 Toasted Pecans........................................................81

THE ANTI-INFL AMMATORY KITCHEN 26 Garlicky Tofu Scramble with Green Onions
and Herb Salad....................................................... 82
Black Bean Bowls with Avocado Mash
and Pico de Gallo................................................... 84
Breakfast Bibimbap with Poached Eggs............... 87
Breakfast Quinoa Cakes........................................ 89
Turkey-Cranberry Sausage with Sage.................. 92

chapter chapter

1 basics and make-ahead recipes 49 3 snacks and appetizers 95

French Vinaigrette................................................. 50 Cinnamon-Spiced Apple Chips............................. 96

Curried Black Pepper Vinaigrette.........................51 Kale Chips............................................................... 97
Garlic-Lemon Vinaigrette..................................... 52 Plantain Chips........................................................ 98
Chipotle-Lime Vinaigrette.................................... 54 Sweet and Spicy Pepitas........................................ 99
Classic Basil and Pine Nut Pesto.......................... 55 Curry-Spiced Nut Mix with Maple
Chimichurri with Mint and Basil........................... 56 and Black Pepper................................................. 100

Romesco with Toasted Almonds and Mint........... 58 Dark Chocolate–Cherry Trail Mix......................102

Peperonata..............................................................60 Hummus with Pine Nuts and Parsley.................103

Caramelized Onions............................................... 62 Spicy Guacamole..................................................104

Pickled Onions....................................................... 63 Tomatillo and Jalapeño Salsa Verde....................106

Cannellini Beans with Garlic and Herbs............... 65 Curried Deviled Eggs...........................................107

Chipotle Black Beans............................................. 66 Spinach and Artichoke Dip

with Goat Cheese................................................. 110
Basic Quinoa........................................................... 67
Marcona Almond–Stuffed Dates
Almond Milk........................................................... 68 with Orange Zest.................................................. 113
Cinnamon Cashew Milk.........................................70 Ceviche with Mango and Jalapeños.................... 114
The Perfect Poached Egg.......................................71
chapter chapter

4 vegetables and legumes 117 6 desserts 173

Vegan Minestrone with Herb Oil........................ 118 Blackberries and Blueberries with
Shaved Fennel and Citrus Salad Whipped Goat Cheese......................................... 174
with Toasted Pistachios........................................ 121 Lime Sorbet.......................................................... 175
Green Papaya Salad.............................................123 Strawberry-Lime Granita.................................... 176
Quinoa Salad with Radishes, Chocolate-Cinnamon Gelato............................. 178
Currants, and Mint...............................................124 Vegan Chocolate Pots de Crème....................... 179
Chopped Kale Salad with Quinoa Honey Panna Cotta with
and Garlic-Lemon Vinaigrette............................126 Blackberry-Lime Sauce.......................................180
French Lentil Salad with Almond-Pistachio Lemon Cake with
Roasted Cauliflower and Herbs..........................127 Citrus Salad and Coconut Whipped Cream.......183
Red Lentil Curry with Cauliflower and Yams.....130 Chocolate-Coconut Brownies............................187
Thai Red Curry with Tofu and Green Beans......132 Seasonal Fruit Crisps with
Sesame Soba with Asparagus and Mushrooms.. 135 Oatmeal Crumble Crust......................................188
Pan-Seared Mushrooms with
Caramelized Shallots and Thyme........................138
Crispy Oven-Roasted Broccoli with
Italian Spice Trio...................................................139

chapter

5 fish, chicken, pork, lamb, and beef 141

INDEX 190
Grilled Chipotle Shrimp Skewers........................142
Salade Niçoise with Salmon and Beets...............144
Honey Mustard–Glazed Salmon.........................146
Seared Ahi Tuna with Peperonata.......................148
Fish en Papillote with Tomatoes,
Corn,and Asparagus............................................. 151
Crispy Fish Tacos with Mango Salsa................... 153
Chicken Chile Verde............................................156
Chicken Pho.........................................................158
Country Captain’s Chicken with
Curry and Raisins.................................................160
Lamb Burgers with Pickled Onions and
Herbed Yogurt Sauce...........................................162
Bibimbap...............................................................166
Grilled Rib-Eye and Summer Succotash
with Lime-Herb Vinaigrette................................169
 ACKNOWLEDGMENTS

This is my favorite part of cookbook writing. I get to thank all the people who
enable me to chase my dream career, including

Lorena Jones, my editor at Chronicle Books: From Day One, you got me. You
knew what I wanted this book to be, and made it come to life long before we
shook on it. Thank you for your commitment to me and this topic.

Dr. Bradly Jacobs: I am so fortunate that Lorena connected us. You have
already improved my quality of life, and will help so many others through this
book. Thank you so much.

The entire team at Chronicle Books: Creative director and designer Sara
Schneider, production developer Tera Killip, production designer Steve Kim,
and managing editor Doug Ogan. I couldn’t ask for a better team to bring my
vision to life in print.

Erin Kunkel: Erin, it’s like you took my vision out of my head and put it in front
of your lens. What an incredible talent you are. I can’t wait to do it again.

George Dolese: Words aren’t enough for you, my friend. You figured out
­exactly what I wanted and cooked it into reality. Thank you for taking so much
pride in this project and for allowing me into your world for the week. You’re
the best.

Elisabet der Nederlanden: Watching you and George work together is like
watching an orchestra perform—you move flawlessly together. Thank you for
preparing such beautiful food.

Glenn Jenkins: Glenn, your keen eye and incredible taste in tabletop brought
this book to life. Thank you for finding the perfect everything to make each
shot beautiful.

Carole Bidnick, my agent: Thank you so much for your commitment to this book.

Tori Ritchie, my mentor and the one who believes in me the most: You are the
reason I get to do this for a living. Thank you for sharing your faith in me with
others. You are a trusted friend and an inspiration!

8 THE ANTI-INFL AMMATION COOKBOOK

My Family at Williams-Sonoma: I get to work for the company I love while
continuing my love of cookbook writing. I’m hoarding all the best food jobs in
the world! Thank you, Laura Alber, Janet Hayes, Neil Lick, Shane Brogan, Jean
Armstrong, and everyone else I work with. And to my amazing test-kitchen
team, Sandra Wu, Melissa Stewart, and Amanda Frederickson, thank you for
working so hard in our test kitchen and testing for me at home. I’m so lucky to
work with you three. And thank you to our founder, Chuck Williams. Without
you, American cooking would not be what it is today. You are an inspiration to
me and millions of others.

Inken Chrisman: My work wife, my supporter, my right-hand woman . . . you

are truly amazing. This book would not have happened without your discipline
and testing skills.

Jodi Liano: You, too, have become a trusted advisor and inspiration. I love the
work we get to do together.

Chef Todd English: Thank you for the continual reminder that I was meant to
do this work. I love our shared belief that cooking for others is the absolute
best job in the world!

Kate Leahy: This book never would have gotten off the ground without your
way with words. Thank you so much for fine-tuning my proposal.

Others: There are so many amazing cooks and chefs I’ve been lucky enough
to meet, but several continue to inspire me—Katherine Cobbs, Mary Risley,
Matthew Accarrino, Michael Mina, Mourad Lahlou, Shelley Lindgren, Tyler
Florence, Ben Jacobsen, and my favorite home cooks, my girlfriends.

Last but certainly not least, thanks to my awesome family: Kyle, thank you for
all of the effort and time you give our children so I can do this work every day.
Charlie, I love cooking with you! You inspire me in the kitchen every day. You
are a cooking star. Connor, you make me want to cook. Thank you for always
being the most gracious and appreciative eater at the table. You three are the
reason I do all of this. And Mom and Dad, thank you so much for making food
a part of my life. (Was there ever any doubt I’d pursue eating for a living?)
I love you all.

ACKNOWLEDGMENTS 9
 PREFACE
by Dr. Bradly Jacobs

I went into medicine to treat the whole person and was deeply motivated to
understand my patients in the context of their personal life experiences, which
requires listening attentively to their life stories, learning about their family lives,
recognizing the early symptoms and triggers, and understanding how stress,
food, exercise, sleep, relationships, and finding purpose all influence their lives.
Although my medical-school professors would like to have convinced me
otherwise, I learned from years of martial-arts study that we are energetic bodies,
not limited to flesh, bone, and blood, and that we are capable of self-renewal. As
a teenager, I recall my grandmother saying, “If you don’t have your health, you
don’t have anything. . . . No amount of power or money can counter poor health.”
In 1989, as a second-year medical student at Stanford University, I came to
appreciate this truth firsthand when my healthy, fifty-year-old father suddenly
developed difficulty finding his words and was subsequently diagnosed with a
malignant brain tumor called a glioblastoma multiforme.
Through personal loss, I learned from the inside out when and how to apply
conventional medical therapies (such as medications, procedures, and surgery),
alternative medicine therapies (such as acupuncture and herbal medicine), and
lifestyle therapies (such as nutrition, mind-body therapies, exercise, and cultivat-
ing quality relationships).
Based on these life experiences, I became committed to expanding my
medical training to become a more well-rounded and effective physician (the
word doctor has the same Latin root as teacher), one with a grasp of disciplines
and perspectives other than what I had learned in medical school. In so doing, I
hoped to become a better healer, listener, and communicator. Two of the most
important topics I studied were nutritional and functional medicine. I learned
the profound role that food plays in maintaining our health.
I have spent the past fifteen years caring for thousands of people with a
vast range of health issues, including cancer, cardiovascular conditions (stroke
and heart attack), autoimmune conditions (inflammatory bowel disease, sprue,
multiple sclerosis, lupus, and type 1 diabetes), and lifestyle-related diseases
(type 2 diabetes, osteoarthritis, elevated cholesterol, generalized anxiety, and

10 THE ANTI-INFL AMMATION COOKBOOK

sleep disturbances). Despite the diversity of conditions and health issues, a couple
irreconcilable truths emerged: “upstream events” (factors that have occurred
before a person seeks medical treatment) matter, and lifestyle modifications can
have a profoundly positive effect.
A set of upstream events appears to cause each person’s seemingly different
medical conditions, for example, high blood pressure or sprue. Some of these fac-
tors are modifiable by changing lifestyle, environment, or both; others, resulting
from family history, childhood/early adult exposures, travel-related events, and
genetic mutations, are not.
Modifiable factors, such as lifestyle (diet, activity, stress, sleep, and tobacco
use) and environment (exposure to infectious agents, toxins, and pollutants, and
community safety) have a dramatic impact on health and well-being. Research
has demonstrated that lifestyle choices can prevent more than 55 percent of
deaths each year. Put very simply, with every vegetable serving eaten daily, the
risk of dying of any cause is reduced by about 6 percent per year. These modifi-
able factors are the magic pill that we all are looking for.
Put into practice, here’s how considering the effects of upstream events
and modifiable factors influenced one patient’s care: It was a warm autumn day in
September. I had completed my general internal medicine residency and research
fellowship at the University of California, San Francisco (UCSF), and begun
seeing patients as assistant clinical professor and founding medical director for
the UCSF Osher Center for Integrative Medicine.
One of the first patients I worked with at the Osher Center was Maria. The
thirty-four-year-old mother of two toddlers had experienced two years of ­chronic
intermittent abdominal pain, headaches, light-headedness, bouts of shortness
of breath, muscle aches, and “brain fog.” Her previous general internal medicine
doctor had worked diligently to assign a diagnosis to these complaints, to no avail.
In the search for an answer to the underlying causes of her seemingly disparate
complaints, she had seen a neurologist, endocrinologist, cardiologist, rheuma-
tologist, pulmonologist, and gastroenterologist. She had undergone CT scans of
her abdomen and chest, MRI scans of her brain, endoscopy, colonoscopy, small

PREFACE 11
 bowel follow-through, echocardiography, tilt table testing, pulmonary function
testing, and myriad laboratory tests. Unfortunately for Maria, despite the exten-
sive work-up and brainpower of this collection of well-meaning physicians, no
diagnosis had been given. Each referring specialist would write something similar
to this: “All tests are negative. Her complaints are not related to my area of
specialization.”
Maria would not take “we don’t know” for an answer and began going to the
emergency room during episodes when her symptoms escalated. During one of
these visits, she complained of feeling anxious and depressed (understandably)
as a result of her symptoms, at which point she received an evaluation by a
psychiatrist, who appropriately stated that she was suffering from situational
anxiety and depression. Once the words depression and anxiety were inscribed in
the medical chart, it became much easier for the admittedly frustrated physi-
cians to ascribe her symptoms to being “all in her head.”
Consequently, her primary care doctor prescribed antidepressant and
antianxiety medications, and her specialist doctors then were able to assign her
symptoms to the “nonphysical” domain of “depression and anxiety,” thus getting
them off the hook for continuing the search for a root cause of her complaints.
Since she still had physical pain, she was prescribed pain medications, which led
to dependence problems. At that moment, the tremendous collective energy
and resources dedicated to finding the answer ceased. No longer were doctors
interested in doing further diagnostic testing, let alone going back to square one
and listening carefully to her story.
I had the advantage of seeing Maria after she had undergone a full battery
of diagnostic tests and seen nearly a dozen doctors. After reviewing her medical
chart, I realized that no one had asked her about her life experience prior to
developing these symptoms. In preparation for my visit with Maria, I decided
that I would ask her to tell me her story and would give her as much time as she
needed to recount her life experience. In the first forty minutes of our visit, I
learned that her mother had told her she had “stomach problems” ever since
she was a kid.

12 THE ANTI-INFL AMMATION COOKBOOK

 Maria remembered becoming friendly with the school nurse because she
would visit her so frequently in elementary school, most often within an hour
after lunch recess. Her mother was a “health nut,” so her breakfast was usually
cereal or eggs, and lunches consisted of peanut butter and jelly or tuna sand-
wiches on whole-wheat bread, or whole-wheat pasta with tomato sauce. She
can remember one summer in Hawaii, when her stomach complaints and
headaches vanished. Her mother reasoned that her environment was causing
problems, but her symptoms didn’t seem to improve when she traveled to visit
their relatives in the Midwest. In college, her doctors considered celiac disease,
but her tests came back “negative,” and she was told that was not her problem.
By the end of our visit, it became clear that food had been a major trigger to
her symptoms, and she agreed to try an elimination diet for one month.
Within three months, Maria discovered that wheat, oats, tomatoes, and
eggplant were the culprits for 90 percent of her symptoms. After I prescribed a
modified diet, probiotics, select nutrients, and mind-body therapies, she no longer
required pain medication. After six months, she was off antidepressants and living
what she called a normal life.
Although we have long recognized the importance of food in promoting
good health, only in the past ten years have we come to appreciate how food
can damage our health. The industrialization of food production has successfully
modified foundational food products like grains and meats in ways that render
them novel foodstuffs to our highly evolved digestive tract and the bacteria within
it. As a result, some people experience unanticipated changes in the normal func-
tion of their digestive tract in the immune response to foods considered staples
in our ancestors’ diets. Consequently, people are experiencing myriad seemingly
unrelated symptoms like headaches, fatigue, and joint pain.
Amanda Haas’s life experience is similar to Maria’s and countless others who
have seen too many doctors and undergone too many diagnostic tests, only to be
given a wrong diagnosis or to be told that the symptoms are “all in their heads.”
While many people are able to eat a full range of food types without
problems, other people experience symptoms that, while minor for some, may

PREFACE 13
 be severe and disabling for them. Often, disabling symptoms are the result of
multiple events, such as genetic mutations combined with an infection com-
pounded by persistent exposure to foods that cause inflammation for that
individual. Thankfully, Amanda has found her path to wellness and imparts her
wisdom as a gifted professional cook, providing us with delicious recipes based
on the ingredients that will engender improved health as well as a happy palate.
Together, we hope to provide you with insight into how to use specific ingredi-
ents to get certain nutrients you may be lacking and to guide you to the ingredients
and recipes that will help you better manage symptoms and conditions that are
affected by inflammation. Here’s to using food as your path to living a vibrant,
joyful, and long life.

14 THE ANTI-INFL AMMATION COOKBOOK

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