The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (19 page)

Avocado is a very versatile addition to almost any diet. This take on guacamole pairs creamy, nutrient-rich avocado with turmeric, native to southwest India and widely known for its anti- inflammatory properties. Jicama is a great source of fiber and promotes “good” bacteria in the gut—so snack on, without the guilt.

2 ripe avocados, pitted

1 scallion, sliced

2 tablespoons chopped fresh cilantro

½ teaspoon ground turmeric

Juice of ½ lemon

1 teaspoon salt

¼ teaspoon freshly ground black pepper

1 jicama, peeled and cut into ¼-inch-thick slices

1.
In a small bowl, combine the scooped-out avocado, the scallion, cilantro, turmeric, lemon juice, salt, and pepper. Mash the ingredients together until well mixed and still slightly chunky.

2.
Serve with the jicama slices.

INGREDIENT TIP:
Avocado turns brown quickly. Slow the oxidation process by placing plastic wrap directly on top of the dip, smoothing it so there aren’t any air pockets.

PER SERVING

Calories: 270; Total Fat: 20g;

Total Carbohydrates: 24g;

Sugar: 4g; Fiber: 15g;

Protein: 3g; Sodium: 595mg

MAKES ABOUT 2 CUPS / PREP TIME: 20 MINUTES / COOK TIME: 5 MINUTES

Broccoli’s sweet, nutty flavor is enhanced by combining it with garlic, avocado, and green onions. In addition to eating this as a dip for snacks like Sweet Potato Chips (see
here
), dollop it on omelets or grilled meats. It makes an ordinary day special.

1 cup broccoli florets

1 garlic clove

1 scallion, coarsely chopped

¾ cup unsweetened almond yogurt, or coconut yogurt

½ avocado

1 tablespoon freshly squeezed lemon juice

1 teaspoon salt

½ teaspoon dried dill

Pinch red pepper flakes

1.
Fill a medium pot with 2 inches of water, place it over medium-high heat, and insert a steamer basket.

2.
Add the broccoli to the steamer basket, cover, and steam for 5 minutes, or until the broccoli turns bright green. Remove the pan from the heat and drain the broccoli.

3.
In a food processor, add the garlic, scallion, yogurt, avocado, lemon juice, salt, dill, and red pepper flakes. Pulse a few times until the mixture appears coarsely chopped.

4.
Add the broccoli and process until well combined; the mixture should have some texture and not be completely puréed. Serve with Sweet Potato Chips (see
here
) or sticks of fresh vegetables like carrots and celery.

STORAGE TIP:
This dip will last up to 1 week in the refrigerator stored in an airtight container.

PER SERVING (¼ cup)

Calories: 82; Total Fat: 7g;

Total Carbohydrates: 7g;

Sugar: 1g; Fiber: 4g;

Protein: 1g; Sodium: 628mg

SERVES 4 / PREP TIME: 15 MINUTES

Smoked trout has a delicate, smoky flavor that is complemented by the sweetness of the mango. You can easily turn this into a salad by shredding the lettuce leaves instead of using them as a wrap.

4 large green-leaf lettuce leaves, thick stems removed

4 ounces smoked trout, divided

1 cup chopped mango, divided

1 scallion, sliced, divided

2 tablespoons freshly squeezed lemon juice, divided

1.
Place the lettuce leaves on a flat surface. Top each leaf equally with pieces of the trout and mango. Sprinkle with the scallions and drizzle with the lemon juice.

2.
Wrap the lettuce leaves burrito style and place them seam-side down on a serving dish.

VEGAN TIP:
Replace the smoked trout with 1 cup of cooked black beans mixed with ½ teaspoon of chipotle powder for that smoky quality.

PER SERVING

Calories: 108; Total Fat: 3g;

Total Carbohydrates: 13g;

Sugar: 10g; Fiber: 3g;

Protein: 9g; Sodium: 52mg

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

Although kale chips are readily available and easy to buy, when you make your own you know exactly what is in them and are assured of getting all their anti-inflammatory goodness. Eat them within 24 hours, as they will lose their crunch.

1 bunch kale, thoroughly washed and dried, ribs removed, and cut into 2-inch strips

2 tablespoons extra-virgin olive oil

1 teaspoon sea salt

1.
Preheat the oven to 275°F.

2.
In a large bowl, use your hands to mix together the kale and olive oil until the kale is evenly coated with the oil.

3.
Transfer the kale to a baking sheet, spreading it into a single layer. Sprinkle with the sea salt.

4.
Place the sheet in the preheated oven and bake for about 20 minutes, or until the kale is crisp. Turn the chips over halfway through the baking time so both sides crisp.

5.
Cool the chips slightly before serving.

STORAGE TIP:
Store the cooled chips in an airtight container at room temperature.

PER SERVING

Calories: 93; Total Fat: 7g;

Total Carbohydrates: 7g;

Sugar: 0g; Fiber: 1g;

Protein: 2g; Sodium: 497mg

SERVES 4 / PREP TIME: 10 MINUTES