Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less: A Cookbook

For the most part, this is an amazing book. Full of great info presented in a beautiful way, with engaging graphics, charts, and photos. The recipes I've tried have been tasty and relatively easy, and made with common and easy to find ingredients. The one thing I found in this book that had me weirded out was her inclusion of pork in the category of white meat. Red meat and white meat are misnomers, really. They should be called mammal meat and non-mammal meat. This is because mammal meats (and a few other foods) contain a type of sugar molecule that humans do not have, and it likely promotes inflammation and cancer progression. This is the most up to date and accepted reasoning for why red meat is correlated with inflammatory conditions like heart disease, autoimmune disorders, and diabetes and with certain cancers. In other words, it isn't the color of the meat that is important - it's what is in the meat that makes "red meat" unhealthy when eaten too frequently. And pork has that same sugar, just like the other mammalian meats we commonly eat. The reason pork is often confused as "white meat" in the same class as chicken and turkey is that in the 80s, the pork industry decided to make people believe that. There was a huge marketing campaign with the line, "pork - the other white meat," and it made sense to people because pork is lighter in color than beef or lamb. I'm honestly disappointed and confused as to why these pretty well-known facts in the world of nutrition and medicine are glaringly missed in this otherwise outstanding book by this clearly competent author. It's so egregious, in my opinion, that it warrants removing a star. I really hope to see future publications from this author, and I hope they incorporate the latest science on red meat.

Update on 8/16/2023: I've tried a few more recipes from this book. They are all good and very easy to make. The polenta veggie bowl is something I did not think I would like but ended up loving (I've already made this three times). The citrus-soy chicken thighs were delicious, too. The seared scallops with roasted tomatoes were so flavorful with only a few ingredients. I can keep going on and on about all other recipes. I feel really good physically and emotionally. I'm so glad I bought this book! I will try more recipes and may update this review, but the one recipe I made was the chicken, quinoa bowl with berries. I had been on the keto diet for a while and started to get orthorexic, feeling scared of eating anything with carbs and sugar (including grains and fruits). I had lost a lot of weight but I didn't want to live in fear, so I wanted something to help me eat in a more balanced manner, and feel better about myself and food. I have been interested in the anti-inflammatory diet for some time. I don't think I've had a lot of inflammation now but I know prevention is important and a lot of the diseases are caused by inflammation. After all, the reason why I really wanted to try the keto diet in the first place was to eat healthy... Not only the recipes in this book are easy with everyday ingredients (and look absolutely delicious), the author provides education on inflammation and how to keep it away through diets. Yes, she still recommends we avoid 'bad' carbs, but she clearly explains which 'good' cards to take every day or in moderation, which will help me a lot with this annoying orthorexic mind. The grain bowl was so delicious, and guilt-free. With any food, portion control is important. These recipes seem to get it. It has been almost 12 hours since I had the grain bowl but I still feel satiated, energized, focused, and in a good mood.

The author of this book did an incredible service in her research and information that she provides. I have found the book to be so helpful and I have not even made a recipe yet. There are so many guidelines that really suit my way of cooking and following just the guidelines has already made me healthier. The pictures are so delectable that I want to eat everything the minute I see it. I have recommended this cookbook to two people and both of them have bought it and love it as much as I do. This is a Bible on healthy eating and incredibly well organized I cannot recommend this cookbook enough. it has brought me immense pleasure and knowledge. I highly recommend the purchasing of this book for yourself or anyone else you know who wishes to eat healthier.

I absolutely love this cookbook! I bought it in August and I have cooked just about every single recipe. Delicious recipes and I’m feeling better. The only problem I have, is that the book started falling apart after using it for about a month, the pages just are falling out. And no I am not a rough cook in the kitchen lol. I’ve taped it all together but hoping that they’ll do better binding in the future.

Most of the recipes in this book are awesome. I love her tips and tricks, and love knowing my meal planning is healthy and helps with inflammation. A couple of her recipes need tweaks in my opinion, like some have WAY too much lime juice for example. Overall, recipes get a 4.5/5. But what good is a cookbook that is falling apart after a few months of use? I'm going to have to rig up some type of system to prevent all the pages from falling out. I could tell this was happening to the pages slowly but surely, and today one finally fell out completely. Such a shame because this book is really is awesome (maybe too awesome because I flip through it too much). I still recommend buying it for the recipes within. This review is in the hopes that the manufacturerers will make a book that doesn't fall apart in less than a year.

I am cooking my way through this book and am About 2/3 of the way through. Trying to switch to anti-inflammatory/Mediterranean diet and this book has been such a help. Lots of helpful information and great recipes. Since cooking entirely from this book for a few weeks, I feel great and food tastes so much better. My favorite recipes are chicken fried quinoa, zucchini frittata with goat cheese, Thai salmon brown rice bowls, and spinach-quinoa bowls with chicken and berries. My book fell apart at the binding after a couple weeks of use, but I think I will spiral bind it since I will be using this book so much. One thing I would love to see in this book is serving suggestions or sides to complement the meals on the same page as the recipe (there are some in the back but have to flip back and hard to find). Also a list of all the recipes for each section would be nice. (I made my own and inserted in the front).

Information seems good, I think. The font is so small that much of the content truly impossible to read. Sad, because this might have been a very useful book. It will sit on my shelf .

Super excited for this cook book and truly looking for wholesome food solutions that are healthy and anti-inflammatory, however right on page 30 “best fats and oil sources”, the author recommends canola oil, peanut oil, corn oil, nuts, namely peanuts, “most” mayonnaise (mind you are mostly seed oil based), and….most “oil-based” dressings (again….mostly containing the hateful eight seed oils). These fats are NOT HEALTHY and ARE terrible not to mention are inflammatory. I commend the author for attempting to address a complex subject and for providing a lot of correct nutritional information, but….this was a huge oversight. Now, in fairness, the bulk of the book is great and I would recommend as long as the reader is informed as I am. This way you can overlook the errors.

A few weeks ago I had an appointment with a very uncommunicative doctor who told me my blood sugar was a little high and my trigycerides were high. Then he left and his nurse gave me some "dietary guidelines" with foods to avoid and to use. No other instructions whatsoever, so I went home to do my own research about just how I was going to turn my numbers around and become a healthier version of myself again. I spent at least a week looking at different diet approaches and finally decided that an anti-inflammatory diet was the healthiest dietary plan that I thought would help me. I was still struggling with both having not enough information and also too much information (particularly as different resources seemed to contradict each other). I ordered three new cookbooks, 2 anti-inflammatory and 1 gluten/sugar free, to help me succeed in my new lifestyle. The other two cookbooks are great with plenty of inspiring recipes, but this is hands down my favorite of the 3; in addition to being chock full of delicious looking and sounding recipes with pretty average ingredients, this cookbook is full of information about what to emphasize and what to avoid, along with the reasons for doing so. She offers the guidelines that I felt like I was floundering without and does so with a very positive/encouraging tone as she emphasizes that the nutrient-rich foods being added are as important as eliminating/limiting inflammatory foods. I am so glad I paid extra for the spiral bound version as I know I am going to be referring to both the recipes and the resources she includes on a regular basis. I am considering buying copies for my sister and sister-in-law who both battle auto-immune diseases. Just one note of warning for those who the biggest draw to this cookbook is the 30 minutes or less part of the title. She mentions the possibility of buying things like riced cauliflower and spiralized veggies in one of her tips sections and I think her times include these types of store-bought preps. I know my knife skills certainly aren't anywhere near that fast.

This book is very educational in an easy to understand way. It has really helped me kick start my new journey of food-body connection discovery. The print is small. My hubby cannot read it. The pictures help so much!!!

This book was written by a dietician, filled with tips for an anti-inflammatory nutrition plan. It includes attractive color photos, meal plans with multiple options, and tips for selecting foods with the highest nutrient content. I was pleased to locate this reference.

This is great especially if you’re new to everything inflammation entails. Both me and my kids have eczema and I have progressively acquired more chronic health issues even at 23. I grew up on junk food and I can already see the effects it’s having on my toddler so I made the decision to start an anti-inflammatory diet for me and my kids. I love how this book shows the different ways to eat for different inflammation issues. Inflammation is a root cause to tons of different illnesses and diseases, yet it gets overlooked in a consumer society. There’s no profit in being healthy

I was so excited to get this book, but the ridiculously small fonts used throughout the book make it nearly impossible to read. I shared this book with a book editor I know and they were baffled as to why extremely tiny font was used on pages with significant white space! Teeny tiny font in dark teal bubbles- who does that? Am I being pranked?

Excellent cookbook and very informative. The first recipe I tried was delicious. I made the chicken salad with green apples page 106. Tomorrow we are having the citrus-soy chicken page 137. There are so many recipes I can’t wait to try.

I only need the lowest strength readers but would need a magnifying glass to read this book. Also the recipes are so meh to me. Oh well

My husband and I have been on a healing journey for a few years now, but I was having a hard time coming up with meal ideas and finding recipes that weren’t hurtful to us and/or didn’t take hours to cook with crazy ingredients we just don’t have. Plus, it’s very hard to find clean recipes that don’t have excess salt or processed foods etc. I decided to get a cookbook and follow it from beginning to end (Julie and Julia style) making each recipe in order ever night. I decided on Meals that Heal and could not be happier with it. My husband and I have become OBSESSED with this book!! Each recipe is easy, fun, simple and delicious!!!!!!!!! Also- we notice that each recipe leaves us feeling full, energized, and light- instead of feeling bloated and tired after we eat. I love the way we are educated through the book on inflammation, buying condiments and meat etc… and just educated in general about eating in a way that is healing instead of hurtful for our bodies. I would recommend this book to anyone!!! The recipes are absolutely delicious, fun and easy to make, and it goes exactly what it says it will- HEAL!

I just got this cookbook and have made two recipes so far and they were both delicious. There is a lot of good and thoughtful information in the front of the book about inflammation and diet. I have psoriasis and recently diagnosed with rosacea so I’m grateful for a recipe book of this kind. I appreciate how quick they are to make and they don’t skip out on the flavor. A big thank you to the author!

Have made several recipes from this book. The explanations in the first chapter is very educational. Recommend this book if you want to eat a healthier diet.

My issue with most anti-inflammatory cookbooks is that they are full of unrealistic, unsustainable, and unappetizing recipes. But Meals That Heal is the cookbook I've been waiting for! Not only are the recipes simple to make AND tasty, they're practical and easy to fit into your lifestyle. Carolyn does a beautiful job giving clear cut guidelines on how to adhere to eating an anti-inflammatory diet and is one of the first authors in this field that is grounded in common sense (vs just spouting trendy words and ideas). She empowers you to take your health into your own hands and makes you feel like it's doable (because it is, based off of how she lays all the info out for you). This cookbook is THE only one to buy if you need to work on your gut health. Hands down my favorite!

My sister is using this cookbook because of the anti-inflammatory factor and a weird autoimmune disease. She's got a busy, high pressure job and can fix these delicious meals quickly. She and her husband love the recipes and she feels better. My 91 year-old mother tried these recipes while visiting my sister. Mom said they were delicious and easy to prepare... "Meals I'd actually cook for myself." Mom is an excellent cook but lives alone. Anything to inspire her to eat healthy meals regularly instead of just not eating because "nothing sounds good." She asked for this cookbook and 2 others which were delivered super fast.

This book has it all. An easy to use and understand format, reassuring and informative. The author knows what she's talking about, with practical guidance and both animal- and plant-based recipes, all gluten free. This is the book I've searched for for years.

I started eating foods less inflammatory and purchased the book for information and recipes. Pages 26, 27 and 28 give lists of foods to eat and those to avoid. You’ll need a magnifying glass to read the items in the small circles for each category. Why? A proofreader or editor should have caught this.

After reading this book, because me to realize that I knew absolutely nothing about the food that I was eating. I highly recommend that you purchase this book.

I read all the recipes in this book and I would try all of them. All recipes contain foods that are easily available and easy to prepare. I am most impressed by the suggested meal plans for the different medical conditions. I am so inspired to begin this journey to a healthier life!

I am 81yo and had multifocal lens inserted when I had cataract surgery. This means I can read and watch TV without glasses. I routinely read my Kindle with standard print. However, with this book, I felt like needed a magnifying glass. Very hard to read, making it less enjoyable. Otherwise, it is a beautiful book with many color pictures.

It's always nice to have something delicious to eat and feel virtuous about it at the same time. I've only made a couple of things - a chicken and avocado salad, and a polenta and roast vegetable bowl - but both are on the menu again for this week. Both were easy to make, did not demand esoteric ingredients, and tasted terrific. What more could you want? Oh, yes, you could ask for healthy and good for you too.

Love this cook book! Meals that Heal provides great educational information on healthy diet principles and creative and tasty menu ideas. She provides lots of great “ hacks “ for pulling together delicious meals that are healthy but quick and easy to manage on a hectic schedule. If you want a fresh take on ideas to support a healthier lifestyle for your family or for friends with health issues this is the book for you. During this year of Covid-19 challenges, I have used many of the anti-inflammation recipes from this book to take to neighbors battling inflammation from that disease . Also makes a great gift for friends with arthritis or immune system related health issues. Eating healthy meals that support your immune system is more important than ever in 2020. Carolyn Williams book provides a great way to protect your family and get rave reviews at the table.

This cookbook is fantastic! In a world of fad diets and online “experts,” Carolyn has the credentials (RD) and no-nonsense approach we all need. Her book is incredibly educational, and provides common sense, easily approachable steps to take to lower inflammation and generally eat better. The traditional recipes are good, but I’ve found a ton of value in the pages where she provides examples of how to build healthy salads, lunches, and snacks.

I love this book. Being spiral bound is a plus. Very informative and the recipes are great with easy to follow instructions. Highly recommended.

The title of my review says it all: well organized, well explained, great variety. I wasn’t looking for just another cookbook. I was looking for a cookbook that would help me meal plan for the next month or so. This book does that. I ordered about 10 recipe books to review at once. Of the 10, only two of them contained pictures (who knew that cookbooks without pics were a thing?). I settled on this one because the author makes it so easy to put all of the meals together to create an actual meal plan. She also includes lots of useful charts to help you build your own meals. Highly recommended.

First I will say that I usually only write reviews when there’s an incentive, there is none now. I absolutely LOVE this book. The recipes are easy and most of the ones we’ve done are staples now. (Thai chicken noodle soup). My whole family eats and enjoys the foods, all 3 teenagers and my typically meat & potatoes husband. I told my family this is our life now. This book never gets put away, we are always looking to decide what to cook next. My purpose for this diet change was a healthier lifestyle for us. We haven’t been hangry or sad, which is HUGE. My husband has lost 20lb & O have lost 16, with what feels like no effort. We eat more than we usually do, but all good things. Do yourself a favor and buy this book, give it a chance & live your best life.

As a follower of Carolyn’s fun healthy eating blog, Real Food, Real Life, I knew I would find the same type of easy-prep, fresh-ingredient, healthy-option recipes in her new book, and that was reason enough to look forward to getting my copy. But what really impressed me from the start was the easy way she explains the science behind inflammation and how it effects so many aspects of our health. I’ve read recent news articles on the subject and was interested in the idea , but had no real concept as to how it actually works within the body or what to do about it. Carolyn explains it so carefully and simply that it’s all easy to understand. Then she goes on to lay out easy steps to making substitutions in my diet, and my pantry, to help me gradually move toward a healthier, inflammation-reducing meal plan I can not only get behind, but enjoy! This is my all-time favorite healthy eating book.

I am so excited to start cooking from this book. I have a few serious health issues and I realized that my current diet was not ideal because of my busy work schedule. This book is clear, has nice photos and the recipes are not complicated but very healthy. This is going to be so helpful in helping me improve my diet.

This book has a variety of recipes, well categorized. I’m a picky eater but there plenty of recipes I enjoy in here. I also like all of the photos of the recipes as o am a very visual person and helps me know if I’d like the dish or not. Each recipe also has a short abbreviation of its gluten free, vegan, dairy free etc so if you prefer certain diets it helps you know if the meal fits Into that. I also like how it gives you a broad summary on how to make breakfast or lunch bowls. Very informative book!!!

This is an excellent book with great illustrations and pictures. The recipes are good and the information is great but the print is so tiny it is difficult to read. The only way I can read it is to use a magnifying glass which makes it very difficult to underline or make notes of the very important things she brings out. If not for that I would have given this five stars because this is the most informative book I have seen so far on inflammation.

My wife and I recently bought this cookbook to help us make some needed dietary changes. The advice and recipes have been excellent and we are not finding ourselves in withdrawal from some of our favorite (but not so healthy) foods. In addition to the core recipes, many of the suggestions for breakfast bowls, as an example, make it easy to assemble a quick and easy breakfast. Pick your base, add a protein, a fresh item and an add-in and you're set. I am a fan of savory while the wife likes sweet and this book gives great suggestions for both. Additionally, we have both experienced some weight loss, which was a desired outcome and one that has been easily achieved with these recipes and recommended portions.

I use this cookbook almost everyday. It has lots of full-color pictures of completed meals, nutrition information and an estimate of the required preparation time. The meals emphasize vegetables, lean meats and legumes. My teenaged grandson asked me to teach him how to cook, so I bought him a copy of this book and made one of the recipes with him. He selected a few other recipes he’ll try on his own. The instructions are clear and easy. The meals all take less than 30 minutes to make and they’re delicious!

A lot of pages do not have page numbers, very frustrating! She refers to ingredients that are prepped a certain way but does not explain how to do that prep eg. whilted spinach - how do i whilt the spinach? Sauces and dressings are not always listed in the index. It requires a lot of extra searching to find the required recipes to make a meal and plan ahead. She provides an initial 2 week detox plan but you then have to look up each recipe individually and compile a shopping list etc. a lot of additional and unnecessary work. Not ideal for someone who is desperate to get their eating habits back on track and make steps to a healthier body and is in agony standing a lot in the kitchen. Not at all ideal for someone who needs to meal prep the whole week of meals due to time constraints. However, the introduction and explanations of the theory behind this is good and the recipes are tasty.

I have never written a review but I have never been happier with a cookbook. I recently had an intense flare up of arthritis pain, so I decided to try this cookbook. I have made the fish tacos, quick roasted tomato pasta, honey soy salmon and pan-seared chicken with basil-pine nut gremata. Every dish has been a hit. I’m shocked. Several times I have warned my husband that dinner might not be great and surprise him with the delicious new meals. I’m so pleased. My weight was fine before I started using this cookbook; yet, I have lost a few pounds. My arthritis pain is almost gone. Buy this cookbook, you won’t be disappointed.

This book is easy, thoughtful and very concise. My kids already picked items they want is to try. I bought it to learn on cancer prevention for myself after a scare and introduce healthier ways to cook for my kids.

If you want to learn about the Mediterranean diet with little recipes this is for you. It has a roof amount of recipes but I would’ve preferred if there was less background and more recipes but I would say it is good for those who want to learn a lot about the background