The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (16 page)

4.
Divide the quinoa among four bowls and top each serving with ¼ cup of berries and 1 tablespoon of hazelnuts.

Sensitivity Alert

TIME-SAVING TIP:
If you’re following the Time-Saving Action Plan, make this dish with cooked quinoa, sold in the frozen-food section of many grocery stores.

PER SERVING

Calories: 286; Total Fat: 13g;

Total Carbohydrates: 32g;

Sugar: 1g; Fiber: 6g;

Protein: 10g; Sodium: 44mg

SERVES 4 TO 6 / PREP TIME: 15 MINUTES / COOK TIME: 5 MINUTES PER CRÊPE

Crêpes take practice, but once mastered they are easy to make and make any day special. Serve these berry-filled crêpes drizzled with maple syrup, chopped nuts, and a dollop of Coconut Cream (see
here
). This crêpe batter can be used to make sweet or savory crêpes.

1 cup buckwheat flour

½ teaspoon salt

2 tablespoons coconut oil (1 tablespoon melted)

1½ cups almond milk, or water

1 egg

1 teaspoon vanilla extract

3 cups fresh berries, divided

6 tablespoons Chia Jam (see
here
), divided

1.
In a small bowl, whisk together the buckwheat flour, salt, 1 tablespoon of melted coconut oil, the almond milk, egg, and vanilla until smooth.

2.
In a large (12-inch) nonstick skillet over medium-high heat, melt the remaining 1 tablespoon of coconut oil. Tilt the pan, coating it evenly with the melted oil.

3.
Ladle ¼ cup of batter into the skillet. Tilt the skillet to coat it evenly with the batter.

4.
Cook for 2 minutes, or until the edges begin to curl up. Using a spatula, flip the crêpe and cook for 1 minute on the second side. Transfer the crêpe to a plate.

5.
Continue making crêpes with the remaining batter. You should have 4 to 6 crêpes.

6.
Place 1 crêpe on a plate, top with ½ cup of berries and 1 tablespoon of Chia Jam. Fold the crêpe over the filling. Repeat with the remaining crêpes and serve.

VEGAN TIP:
If you’re following the Vegan Action Plan, omit the egg.

MEDITERRANEAN TIP:
If you’re following the Mediterranean Action Plan, fill each crêpe with 1 ounce of softened goat cheese along with the berries.

ACTION PLAN TIP:
If you’re using this recipe as part of the Vegan or Mediterranean Action Plans, double the quantities so you have enough leftovers for later in the week.

PER SERVING

Calories: 242; Total Fat: 11g;

Total Carbohydrates: 33g;

Sugar: 9g; Fiber: 6g;

Protein: 7g; Sodium: 371mg

SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 5 MINUTES

A warm fruity mixture of strawberries, raspberries, and blueberries thickened with chia seeds and served with nondairy yogurt will ensure you start your day on the right (healthy) foot. Add shredded coconut and slivered almonds, or top with your favorite gluten-free granola mix, for a satisfying crunch.

1 (10-ounce) package frozen mixed berries, thawed

2 tablespoons maple syrup

2 tablespoons freshly squeezed lemon juice

½ vanilla bean, halved lengthwise

1 tablespoon chia seeds

4 cups unsweetened almond yogurt, or coconut yogurt

1.
In a medium saucepan over medium-high heat, combine the berries, maple syrup, lemon juice, and vanilla bean.

2.
Bring the mixture to a boil, stirring constantly. Reduce the heat to simmer and cook for 3 minutes.

3.
Remove the pan from the heat. Remove and discard the vanilla bean from the mixture. Stir in the chia seeds. Let stand for 5 to 10 minutes to let the seeds thicken.

4.
Divide the fruit mixture among four bowls and top each with 1 cup of yogurt.

PER SERVING

Calories: 246; Total Fat: 10g;

Total Carbohydrates: 35g;

Sugar: 21g; Fiber: 5g;

Protein: 5g; Sodium: 2mg

SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: ABOUT 6 MINUTES PER WAFFLE

Buckwheat is not a grain; it’s a plant that produces grain-like seeds. Buckwheat is rich in both manganese and magnesium—minerals that improve cardiovascular health. These waffles are delicious slathered with coconut oil and topped with Chia Jam (see
here
) or crushed berries. If you’re using this recipe as part of the Vegan or Mediterranean Action Plan, double the quantities so you have enough leftovers for later in the week.

1½ cups buckwheat flour

½ cup brown rice flour

2 teaspoons baking powder

1 teaspoon baking soda

½ teaspoon salt

1 egg

1 tablespoon maple syrup

2 teaspoons vanilla extract

1 cup water

1½ cups almond milk

Coconut oil, for the waffle iron

1.
In a medium bowl, whisk together the buckwheat flour, rice flour, baking powder, baking soda, and salt.

2.
To the dry ingredients, add the egg, maple syrup, and vanilla. Slowly whisk in the water and almond milk, whisking until the batter is completely smooth.

3.
Let the batter sit for 10 minutes to thicken slightly.

4.
The buckwheat may settle in the bottom of the bowl while resting, so be sure to stir well before using.

5.
Heat the waffle iron and brush it with coconut oil.

6.
Add the batter to the waffle iron and cook according to the manufacturer’s directions.

COOKING TIP:
If you don’t have a waffle iron or prefer pancakes, place a large skillet over high heat. When it is hot, reduce the heat to medium and melt 1 tablespoon of coconut oil in the pan. Pour the batter into the skillet, about ¼ cup per pancake. Cook for 2 to 3 minutes, or until the pancake is brown on the bottom and bubbles form on top. Flip and cook for about 2 minutes more.

VEGAN TIP:
If you’re following the Vegan Action Plan, omit the egg.

STORAGE TIP:
Freeze leftover waffles and reheat in the toaster for a quick breakfast.

PER SERVING

Calories: 282; Total Fat: 4g;

Total Carbohydrates: 55g;

Sugar: 7g; Fiber: 6g;

Protein: 9g; Sodium: 692mg

SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: ABOUT 5 MINUTES PER PANCAKE

These gluten-free pancakes are a great alternative to traditional pancakes. As the batter sits it may become thick; add some water, or coconut or almond milk to thin the consistency. Coconut pancakes can be a bit dry, so serve them with fruit and a dollop of plain nondairy yogurt.

4 eggs

1 cup coconut or almond milk, plus additional as needed