The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (25 page)

If you think you don’t like beets, you haven’t tried this salad. If there are any leftovers, the other ingredients will likely turn the same color as the beets. No need to worry, it’s still perfectly fine to eat. The best way to slice the vegetables is with a mandoline, but the slicing disk of a food processor works well, too.

2 green apples, cored and quartered

2 small beets, peeled and quartered

4 cups spinach

2 celery stalks, sliced thin

½ red onion, sliced thin

½ cup shredded carrots

1 tablespoon apple cider vinegar

1 tablespoon raw honey or maple syrup

3 tablespoons extra-virgin olive oil

Salt

Freshly ground black pepper

¼ cup pumpkin seeds

1.
Using a mandoline or the slicing disk of a food processor, slice the apples and the beets.

2.
Place the spinach on a large platter. Arrange the apples and beets over the spinach. Top with the celery, red onion, and carrots.

3.
In a small bowl, whisk together the cider vinegar, honey, and olive oil. Season with salt and pepper.

4.
Drizzle the dressing over the salad and garnish with the pumpkin seeds.

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

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 for leftovers for later in the week.

PER SERVING

Calories: 239; Total Fat: 15g;

Total Carbohydrates: 27g;

Sugar: 18g; Fiber: 5g;

Protein: 4g; Sodium: 121mg

SERVES 4 / PREP TIME: 15 MINUTES

This is a light, refreshing salad loaded with healthy fats and fiber. For crunch, garnish it with toasted slivered almonds and shredded coconut. If you want to experiment with different foods in the morning, this makes an excellent breakfast salad.

2 romaine lettuce hearts, chopped

1 cucumber, peeled and cut into ¼-inch cubes

2 ripe mangos, cut into

½-inch cubes

2 scallions, sliced thin

1 large ripe avocado

1 cup Creamy Coconut-Herb Dressing (see
here
)

1.
In a large serving bowl, combine the romaine lettuce, cucumber, mangos, scallions, and avocado.

2.
Pour the Creamy Coconut-Herb Dressing over the fruit and vegetables. Toss to combine.

PALEO &
MEDITERRANEAN TIP:
For those following the Mediterranean and Paleo Action Plans, add grilled chicken or fish to make this an entrée salad.

PER SERVING

Calories: 253; Total Fat: 13g;

Total Carbohydrates: 37g;

Sugar: 21g; Fiber: 10g;

Protein: 4g; Sodium: 363mg

SERVES 4 / PREP TIME: 15 MINUTES

Caesar salad served in a restaurant is undoubtedly loaded with croutons, eggs, and shaved Parmesan cheese. This version keeps the authentic flavors of a Caesar but without all the inflammation-causing foods. Hearts of palm add a nice tang, and the crunch of the sunflower seeds replaces the croutons.

2 romaine lettuce hearts, chopped

1 (14-ounce) can hearts of palm, drained and sliced

½ cup sunflower seeds

1 recipe Almost Caesar Dressing (see
here
)

Salt

Freshly ground black pepper

1.
In a large bowl, combine the romaine lettuce, hearts of palm, and sunflower seeds.

2.
Add enough dressing to lightly coat the lettuce leaves. Reserve any remaining dressing for another use.

3.
Season the salad with salt and pepper, and serve.

VEGAN TIP:
If you’re following the Vegan Action Plan, substitute olives for the anchovies when making the Almost Caesar Dressing (see
here
).

PALEO &
MEDITERRANEAN TIP:
For those following the Mediterranean and Paleo Action Plans, add grilled chicken to make this an entrée salad.

PER SERVING

Calories: 431; Total Fat: 42g;

Total Carbohydrates: 14g;

Sugar: 3g; Fiber: 5g;

Protein: 6g; Sodium: 803mg

SERVES 4 / PREP TIME: 15 MINUTES

Many people grew up hating those oft-overcooked Brussels sprouts that were supposedly “good for you.” If you’re one of those people, this is the way to eat them. This crunchy slaw makes a wonderful side dish to roasted chicken or turkey. If pomegranate seeds aren’t available, substitute dried cherries.

1 pound Brussels sprouts, stem ends removed and sliced thin

½ red onion, sliced thin

1 apple, cored and sliced thin

1 teaspoon Dijon mustard

1 teaspoon salt

1 tablespoon raw honey or maple syrup

2 teaspoons apple cider vinegar

1 cup plain coconut milk yogurt

½ cup chopped toasted hazelnuts

½ cup pomegranate seeds

1.
In a medium bowl, combine the Brussels sprouts, onion, and apple.

2.
In a small bowl, whisk together the Dijon mustard, salt, honey, cider vinegar, and yogurt.

3.
Add the dressing to the Brussels sprouts and toss until evenly coated.

4.
Garnish the salad with the hazelnuts and pomegranate seeds.

Sensitivity Alert

COOKING TIP:
The flavor of this slaw improves if it sits for 30 minutes before serving.

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

PER SERVING

Calories: 189; Total Fat: 8g;

Total Carbohydrates: 29g;

Sugar: 13g; Fiber: 9g;

Protein: 6g; Sodium: 678mg

SERVES 4 TO 6 / PREP TIME: 20 MINUTES

This slaw is a great way to get your vegetables. Shredded broccoli, carrots, celery root, beets, zucchini, and red onions make this a colorful and antioxidant-rich slaw. A food processor shredding disk makes short work of the prep. Make this slaw with any vegetables you like.

½ cup extra-virgin olive oil

½ cup apple cider vinegar

1 tablespoon raw honey or maple syrup

1 teaspoon Dijon mustard

1 teaspoon salt

¼ teaspoon freshly ground black pepper

2 large broccoli stems, peeled and shredded

2 carrots, peeled and shredded

½ celery root bulb, peeled and shredded

1 large beet, peeled and shredded

2 zucchini, shredded

1 small red onion, sliced thin

¼ cup chopped fresh Italian parsley

3 ounces feta cheese, crumbled

1.
In a large bowl, whisk together the olive oil, cider vinegar, honey, Dijon mustard, salt, and pepper.