The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (22 page)

2 cups packed spinach or arugula

1.
In a large Dutch oven over high heat, heat the olive oil.

2.
Add the leeks and fennel. Sauté for 5 minutes.

3.
Add the pears, salt, and pepper. Sauté for 3 minutes more.

4.
Add the cashews and water and bring the soup to a boil. Reduce the heat to simmer and cook for 5 minutes, partially covered.

5.
Stir in the spinach.

6.
Pour the soup into a blender, working in batches if necessary, and purée until smooth.

Sensitivity Alert

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

PER SERVING

Calories: 267; Total Fat: 15g;

Total Carbohydrates: 33g;

Sugar: 13g; Fiber: 7g;

Protein: 5g; Sodium: 627mg

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

Pumpkin is not just for Thanksgiving anymore. This fast-and-easy soup is made with canned pumpkin, so you can have it whenever the whim hits. You may be tempted to skip the fried sage, but sage has great anti-inflammatory and antioxidant properties; it’s also the perfect complement to the pumpkin’s earthy flavor.

4 tablespoons extra-virgin olive oil

1 onion, chopped

2 garlic cloves, cut into ⅛-inch-thick slices

1 (15-ounce) can pumpkin purée

4 cups vegetable broth

2 teaspoons chipotle powder

1 teaspoon salt

½ teaspoon freshly ground black pepper

½ cup vegetable oil

12 sage leaves, stemmed

1.
In a large, heavy Dutch over high heat, add the olive oil, onion, and garlic. Sauté for about 5 minutes, or until the vegetables begin to brown.

2.
Add the pumpkin, vegetable broth, chipotle powder, salt, and pepper. Bring to a boil. Reduce the heat to simmer and cook for 5 minutes.

3.
While the soup is simmering, place a medium sauté pan over high heat. Add the vegetable oil and heat until hot.

4.
Gently slide each sage leaf into the oil and cook for about 1 minute, or until it crisps. Use a slotted spoon to transfer the sage to paper towels to drain. Once cool, discard the vegetable oil.

5.
Ladle the soup into bowls (if desired, first purée the soup in a blender), and garnish each serving with 3 fried sage leaves.

INGREDIENT TIP:
You can use extra-virgin olive oil to fry the sage leaves, but since the oil is discarded afterward it’s better to use a less-expensive oil for this preparation. Sage leaves only stay crisp for several hours, so do not make them too far ahead of time.

ACTION PLAN TIP:
If you’re using the recipe as part of the Paleo Action Plan, double the quantities so you have enough leftovers for later in the week.

PER SERVING

Calories: 379; Total Fat: 20g;

Total Carbohydrates: 45g;

Sugar: 17g; Fiber: 18g;

Protein: 10g; Sodium: 1365mg

SERVES 4 TO 6 / PREP TIME: 15 MINUTES / COOK TIME: 10 MINUTES

Lentils are loaded with protein, iron, and fiber. They pair nicely with ginger, which reduces inflammation and aids digestion. If you’re following the Mediterranean Action Plan, garnish the soup with crumbled goat cheese before serving.

1 tablespoon coconut oil

2 carrots, sliced thin

1 small white onion, peeled and sliced thin

2 garlic cloves, peeled and sliced thin

1 tablespoon chopped fresh ginger

3 cups water, or vegetable broth

1 (15-ounce) can lentils, drained and rinsed

2 tablespoons chopped fresh cilantro, or parsley

1 teaspoon salt

¼ teaspoon freshly ground black pepper

1.
In a large pot over medium-high heat, melt the coconut oil. Add the carrots, onion, garlic, and ginger. Sauté for 5 minutes.

2.
Add the water to the pot and bring to a boil. Reduce the heat to simmer and cook for about 5 minutes, or until the carrots are tender.

3.
Add the lentils, cilantro, salt, and pepper. Stir well, and serve.

ACTION PLAN TIP:
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.

PER SERVING

Calories: 207; Total Fat: 5g;

Total Carbohydrates: 28g;

Sugar: 5g; Fiber: 10g;

Protein: 14g; Sodium: 1430mg

SERVES 4 TO 6 / PREP TIME: 15 MINUTES / COOK TIME: 4 HOURS

This soup is made in the slow cooker: Load the ingredients in the morning and come home to a fragrant house and a ready-to-eat meal. Dress up the soup with garnishes like shredded coconut, chopped cashews, and diced green apple.

2 tablespoons coconut oil

1 pound butternut squash, peeled and cut into 1-inch cubes

1 small head cauliflower, cut into 1-inch pieces

1 onion, sliced

1 tablespoon curry powder

½ cup no-added-sugar apple juice

4 cups vegetable broth

1 (13.5-ounce) can coconut milk

1 teaspoon salt

¼ teaspoon freshly ground white pepper

¼ cup chopped fresh cilantro, divided

1.
In the slower cooker, combine the coconut oil, butternut squash, cauliflower, onion, curry powder, apple juice, vegetable broth, coconut milk, salt, and white pepper. Set on high for 4 hours.

2.
Serve the soup as is or purée it in a blender before serving.

3.
Garnish with the cilantro.

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

PER SERVING

Calories: 416; Total Fat: 31g;

Total Carbohydrates: 30g;

Sugar: 13g; Fiber: 7g;

Protein: 10g; Sodium: 1387mg

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

Look for 100 percent buckwheat soba noodles as any that contain gluten are not anti-inflammatory. Buckwheat soba noodles cook quickly and are good served hot or cold. If you can’t find shiitake mushrooms, or they are too costly, substitute another type of mushroom.

2 tablespoons coconut oil

8 ounces shiitake mushrooms, stemmed and sliced thin