The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (26 page)

2.
Add the broccoli, carrots, celery root, beets, zucchini, onion, and Italian parsley. Toss to coat the vegetables with the dressing.

3.
Transfer the slaw to a serving bowl and garnish with the feta cheese.

VEGAN &
PALEO TIP:
Omit the feta cheese; if you choose, use cashew cheese instead.

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

PER SERVING

Calories: 388; Total Fat: 30g;

Total Carbohydrates: 26g;

Sugar: 12g; Fiber: 6g;

Protein: 8g; Sodium: 981mg

SERVES 4 / PREP TIME: 15 MINUTES

Inspired by
fattoush,
a salad of flatbread and vegetables, this version has everything but the flatbread. Sumac, a Middle Eastern spice, is a traditional ingredient in this salad. It has a slight lemony flavor. The salad is very refreshing and pairs nicely with lamb. For added protein, you can add drained garbanzo beans or white beans.

2 cups packed spinach

3 large tomatoes, diced

1 bunch radishes, sliced thin

1 English cucumber, peeled and diced

2 scallions, sliced

2 garlic cloves, minced

1 tablespoon chopped fresh mint

1 tablespoon chopped fresh parsley

1 cup unsweetened plain almond yogurt

¼ cup extra-virgin olive oil

3 tablespoons freshly squeezed lemon juice

1 tablespoon apple cider vinegar

1 teaspoon salt

¼ teaspoon freshly ground black pepper

1 tablespoon sumac

In a large bowl, combine the spinach, tomatoes, radishes, cucumber, scallions, garlic, mint, parsley, yogurt, olive oil, lemon juice, cider vinegar, salt, pepper, and sumac. Toss to combine.

PALEO &
MEDITERRANEAN TIP:
To make this an entrée salad on the Mediterranean or Paleo Action Plans, add cooked chicken or fish.

MEDITERRANEAN TIP:
If following the Mediterranean Action Plan, crumble 3 ounces of goat cheese on top.

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

PER SERVING

Calories: 194; Total Fat: 14g;

Total Carbohydrates: 15g;

Sugar: 7g; Fiber: 5g;

Protein: 4g; Sodium: 661mg

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

This dish is guaranteed to become a favorite. Make it even easier using precooked quinoa, available in the frozen-food section of many grocery stores. Roasting the asparagus intensifies its flavor; the flaxseed adds crunch and nuttiness to the salad.

1 bunch asparagus, trimmed

3 tablespoons extra-virgin olive oil, divided

1 teaspoon salt, plus additional for seasoning

2 cups cooked quinoa, cold or at room temperature

¼ red onion, finely chopped

1 tablespoon apple cider vinegar

¼ cup chopped fresh mint

1 tablespoon flaxseed

Freshly ground black pepper

1.
Preheat the oven to 400°F.

2.
In a large bowl, toss the asparagus with 1 tablespoon of olive oil and 1 teaspoon of salt.

3.
Wrap the asparagus in aluminum foil in a single layer and place the pouch on a baking sheet. Place the sheet in the preheated oven and roast the asparagus for 10 to 15 minutes.

4.
While the asparagus is roasting, mix together the quinoa, onion, vinegar, mint, flaxseed, and the remaining 2 tablespoons of olive oil in a large bowl.

5.
Once the asparagus is cool enough to handle, slice it into ½-inch pieces. Add them to the quinoa and season with salt and pepper.

PER SERVING

Calories: 228; Total Fat: 13g;

Total Carbohydrates: 24g;

Sugar: 2g; Fiber: 5g;

Protein: 6g; Sodium: 592mg

SERVES 4 / PREP TIME: 15 MINUTES

This is a “pantry salad,” since it’s likely all the ingredients are part of your well-stocked pantry. The flavors in this salad improve even more if you make it ahead of time. If making it ahead, don’t add the tomatoes and arugula until just before serving.

4 cups arugula

2 (5-ounce) cans flaked white tuna, drained

1 (15-ounce) can white beans, drained and rinsed

½ pint cherry tomatoes, halved lengthwise

½ red onion, finely chopped

½ cup pitted Kalamata olives

¼ cup extra-virgin olive oil

2 tablespoons freshly squeezed lemon juice

Salt

Freshly ground black pepper

2 ounces crumbled sheep’s milk or goat’s milk feta cheese

1.
In a large bowl, mix together the arugula, tuna, white beans, tomatoes, onion, olives, olive oil, and lemon juice. Season with salt and pepper.

2.
Just before serving, top the salad with the feta cheese.

PALEO TIP:
Omit the white beans and feta cheese.

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

PER SERVING

Calories: 373; Total Fat: 19g;

Total Carbohydrates: 28g;

Sugar: 3g; Fiber: 7g;

Protein: 29g; Sodium: 388mg

MAKES ABOUT 2 CUPS / PREP TIME: 15 MINUTES

This salsa will enliven almost any dish—or party. It’s good on fish, chicken, tacos, and salads. The mangos have vitamins A and C and probiotic fiber. Substitute papaya for the mangos, or make this with a combination of the two.

2 cups chopped mango

½ cup minced red onion

¼ cup chopped fresh cilantro

1 garlic clove, minced

1 tablespoon freshly squeezed lemon juice

Pinch salt

1.
In a medium bowl, stir together the mango, onion, cilantro, garlic, lemon juice, and salt.

2.
Refrigerate in an airtight container for up to one week.

PER SERVING (¼ cup)

Calories: 40; Total Fat: 0g;

Total Carbohydrates: 10g;

Sugar: 8g; Fiber: 1g;

Protein: 0g; Sodium: 98mg