Meals That Heal - One Pot: Promote Whole-Body Health with 100+ Anti-Inflammatory Recipes for Your Stovetop, Sheet Pan, Instant Pot, and Air Fryer

by Carolyn Williams

Overview

Boost your health with just one pot or pan, 15 minutes of prep, and 100 flexible anti-inflammatory recipes

Why live with chronic inflammation when you can cure it with delicious food? Meals That Heal – One Pot presents over 100 quick-fix recipes for your stovetop, sheet pan, Instant Pot, and air fryer—packed with anti-inflammatory foods that will help you feel your best. Plus, James Beard Award winner and culinary nutrition expert Carolyn Williams includes vegetarian, low-carb, gluten-free, and dairy-free options perfect for everyone.

• Toss-and-go meals: Mediterranean Quinoa Salad, Avocado-Feta Shrimp Toss
• Soups and salads: Chile Verde with Shredded Pork, Street Corn Salad
• Meatless mains: Skillet Shakshuka, White Cheddar-Pumpkin Mac and Cheese
• Desserts and drinks: Chocolate Chip Almond Butter Cookies, Elderflower Margaritas

Don’t brush off warning signs of inflammation (such as tiredness, frequent colds, or acid reflux). With Meals That Heal – One Pot, you’ll reduce not only these nuisance symptoms but also inflammation’s long-term risks: immune dysfunction, high blood pressure, heart disease, cancer, and more. Carolyn’s four-step approach, stress-busting tips, genius meal-prep hacks, and weekly menus make it easy to change your diet and heal inflammation with food—instantly.

Product Details

ISBN-13:	9781615198221
Publisher:	The Experiment, LLC
Publication date:	10/04/2022
Pages:	304
Sales rank:	192,358
Product dimensions:	8.00(w) x 8.90(h) x 0.60(d)

About the Author

Carolyn Williams, PhD, RD, is a dietitian and food and health journalist known for making healthy eating simple and achievable. She’s a recipient of the 2017 James Beard Journalism Award for her article “Brain Health.” Carolyn serves as contributing editor for Cooking Light and Eating Well, and her work is regularly featured on platforms like Real Simple and Health. She lives in Alabama.

Table of Contents

Preface: Why Didn't I Discover One-Pat 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

Vegetables 44

Fruits 47

Proteins 50

Complex Carbs 52

Fats and Oils 56

What About Milk and Dairy Products? 60

Your Anti-inflammatory Blueprint for Overall Health and Wellness 61

3 Simplifying Meals: Ingredients & Tricks to Minimize Planning and Prep 65

My 4-Step Process for Simple, Fuss-Free Anti-inflammatory Meals 66

4 Toss & Go Meals 93

5 Soups & Stews 113

6 Meats Poultry 133

7 Fish & Seafood 163

8 Meatless Mains 187

9 Sides & Salads 213

10 Snacks, Treats & Drinks 245

References 278

Acknowledgments 285

Index 286

About the Author 296

Editorial Reviews

"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

"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

"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

"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

"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

"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

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 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

From the Publisher