The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (15 page)

CHIA BREAKFAST PUDDING

COCONUT RICE WITH BERRIES

OVERNIGHT MUESLI

SPICY QUINOA

BUCKWHEAT CRÊPES WITH BERRIES

WARM CHIA-BERRY NONDAIRY YOGURT

BUCKWHEAT WAFFLES

COCONUT PANCAKES

SPINACH MUFFINS

HERB SCRAMBLE WITH SAUTÉED CHERRY TOMATOES

MUSHROOM “FRITTATA”

CUCUMBER AND SMOKED-SALMON LETTUCE WRAPS

SWEET POTATO HASH

SERVES 4 / PREP TIME: 10 MINUTES / REST TIME: 15 MINUTES

Chia seeds are a double whammy: high in fiber and a good source of protein. When combined with liquid they thicken and soften to a tapioca-like consistency. Chia puddings are so fast and easy they can be enjoyed as a snack, dessert, or for breakfast. The cashews are a good source of minerals and added protein.

Note: If you have nut sensitivities omit the cashews and use shaved coconut for that crunchy texture.

2 cups almond milk

½ cup chia seeds

¼ cup maple syrup or raw honey

1 teaspoon vanilla extract

1 cup frozen no-added-sugar pitted cherries, thawed, juice reserved, divided

½ cup chopped cashews, divided

1.
In a quart jar with a tight-fitting lid, combine the almond milk, chia seeds, maple syrup, and vanilla. Shake well and set aside for at least 15 minutes. (You can also do this before bed and refrigerate overnight.)
2.
Divide the pudding among four bowls, and top each with ¼ cup of cherries and 2 tablespoons of cashews.

Sensitivity Alert

VARIATION TIP:
Using coconut milk instead of almond milk will make this pudding extra creamy.

VEGAN TIP:
If you’re following the Vegan Action Plan, use the maple syrup instead of the honey.

PER SERVING

Calories: 272; Total Fat: 14g;

Total Carbohydrates: 38g;

Sugar: 25g; Fiber: 6g;

Protein: 7g; Sodium: 84mg

SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 30 MINUTES

The creaminess from the coconut milk and sweetness from the dates combine to make this a satisfying whole-grain breakfast. Toast slivered almonds and keep them on hand to add crunch and protein to any dish.

1 cup brown basmati rice

1 cup water

1 cup coconut milk

1 teaspoon salt

2 dates, pitted and chopped

1 cup fresh blueberries, or raspberries, divided

¼ cup toasted slivered almonds, divided

½ cup shaved coconut, divided

1.
In a medium saucepan over high heat, combine the basmati rice, water, coconut milk, salt, and date pieces.

2.
Stir until the mixture comes to a boil. Reduce the heat to simmer and cook for 20 to 30 minutes, without stirring, or until the rice is tender.

3.
Divide the rice among four bowls and top each serving with ¼ cup of blueberries, 1 tablespoon of almonds, and 2 tablespoons of coconut.

Sensitivity Alert

TIME-SAVING TIP:
Cook the rice the night before and reheat it in the morning to save time. Or combine the rice with the water and coconut milk, and soak overnight. This shortens the cooking time.

PER SERVING

Calories: 281; Total Fat: 8g;

Total Carbohydrates: 49g;

Sugar: 7g; Fiber: 5g;

Protein: 6g; Sodium: 623mg

SERVES 4 TO 6 / PREP TIME: 10 MINUTES

For a stress-free morning, a little work the night before means breakfast is ready when you wake up. The apple cider vinegar adds tartness and aids digestion, but can be omitted if you prefer. The apple juice and chopped apple add fruity sweetness.

2 cups gluten-free rolled oats

1¾ cups coconut milk

¼ cup no-added-sugar apple juice

1 tablespoon apple cider vinegar (optional)

1 apple, cored and chopped

Dash ground cinnamon

1.
In a medium bowl, stir together the oats, coconut milk, apple juice, and vinegar (if using).

2.
Cover and refrigerate overnight.

3.
The next morning, stir in the chopped apple and season the muesli with the cinnamon.

VARIATION TIP:
The beauty of muesli is you can add whatever you have on hand. Tasty additions include fresh berries, nuts, toasted coconut, flaxseed, hemp seeds, and pumpkin seeds. Just add these when you add the chopped apple.

PER SERVING

Calories: 213; Total Fat: 4g;

Total Carbohydrates: 39g;

Sugar: 10g; Fiber: 6g;

Protein: 6g; Sodium: 74mg

SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 20 MINUTES

You’ll love this spicy-berry-nutty combination. Quinoa is a gluten-free seed that is high in fiber and protein. A bitter-tasting compound covers the seeds, which can irritate some people’s stomachs, so it is best to rinse the quinoa well before cooking. Hemp seed is also very high in protein, but can be omitted if it’s not easily found.

1 cup quinoa, rinsed well

2 cups water

½ cup shredded coconut

¼ cup hemp seeds

2 tablespoons flaxseed

1 teaspoon ground cinnamon

1 teaspoon vanilla extract

Pinch salt

1 cup fresh berries of your choice, divided

¼ cup chopped hazelnuts

1.
In a medium saucepan over high heat, combine the quinoa and water.

2.
Bring to a boil, reduce the heat to a simmer, and cook for 15 to 20 minutes, or until the quinoa is cooked through (it should double or triple in bulk, similar to couscous, and be slightly translucent).

3.
Stir in the coconut, hemp seeds, flaxseed, cinnamon, vanilla, and salt.