The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (28 page)
Authors: Dorothy Calimeris,Sondi Bruner
2.
In a large bowl, mix together the cauliflower, olive oil, turmeric, 1 teaspoon of salt, and ¼ teaspoon of pepper.
3.
Transfer the seasoned cauliflower to a rimmed baking sheet, placing it in a single layer. Place the sheet in the preheated oven and roast for 20 to 30 minutes, or until the cauliflower is lightly browned and tender.
4.
In a blender, combine the yogurt, almond butter, scallions, garlic, parsley, lemon juice, maple syrup, the remaining ½ teaspoon of salt, and the remaining ¼ teaspoon of pepper. Purée until smooth.
5.
Place the roasted cauliflower in a serving dish and spoon the almond sauce over it.
COOKING TIP:
If pomegranate seeds are in season, they make a great garnish.
PER SERVING
Calories: 277; Total Fat: 23g;
Total Carbohydrates: 15g;
Sugar: 6g; Fiber: 4g;
Protein: 7g; Sodium: 945mg
SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: 10 MINUTES
• VEGAN
• PALEO
• MEDITERRANEAN
Cauliflower purée is a great substitute for mashed potatoes, and goes nicely with grilled seafood and meat. This makes a great side dish to accompany roasted vegetables and you can use it to make a vegan soup. Make a double batch and freeze the extras for a quick add-on for dinner.
1 head cauliflower, broken into florets
1 garlic clove
2 teaspoons salt, divided
¼ teaspoon freshly ground black pepper
½ cup coconut milk
1 tablespoon extra-virgin olive oil
1.
Bring a large pot of water to a boil over high heat. Add the cauliflower, garlic clove, and 1 teaspoon of salt. Boil for about 5 minutes, or until the cauliflower is tender.
2.
Drain the cauliflower with the garlic clove and transfer to a large bowl. Mash with a potato masher.
3.
Add the remaining 1 teaspoon of salt, the pepper, and coconut milk to the mash. Stir until well combined.
4.
Place the purée in a serving bowl and drizzle with olive oil.
COOKING TIP:
For a smooth-textured purée, place the cooked cauliflower, garlic, salt, pepper, and coconut milk in a food processor and process until smooth.
PER SERVING
Calories: 117; Total Fat: 11g;
Total Carbohydrates: 6g;
Sugar: 3g; Fiber: 2g;
Protein: 2g; Sodium: 1187mg
with
Crispy Shallots
SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 15 MINUTES
• VEGAN
• PALEO
• MEDITERRANEAN
As the shallots crisp in the oil they infuse the beans with their delicious, delicate allium flavor. This recipe is a perfect side dish to any entrée and will make your dinner that much more special.
1 teaspoon sea salt, plus additional for seasoning
1 pound green beans, trimmed
¼ cup extra-virgin olive oil
1 large shallot, sliced thin
1 tablespoon chopped fresh tarragon
Freshly ground black pepper
1.
Bring a large pot of water to a boil over high heat.
2.
Add 1 teaspoon of sea salt to the boiling water and add the beans to the pot. Cook for about 5 minutes, or until they turn bright green.
3.
Drain the beans and transfer them to a serving dish.
4.
In a small pan over medium heat, heat the olive oil. Once the oil is hot, add the shallots. Cook for 1 to 2 minutes, or until they start to brown.
5.
Spoon the shallots over the green beans. Sprinkle with the tarragon and season with sea salt and pepper.
PER SERVING
Calories: 146; Total Fat: 13g;
Total Carbohydrates: 9g;
Sugar: 2g; Fiber: 4g;
Protein: 2g; Sodium: 475mg
and
Pineapple
SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: 25 MINUTES
• VEGAN
• PALEO
• MEDITERRANEAN
This dish is culinary yin and yang. Curry powder seasons the sweet potatoes and roasting them with the pineapple brings out the best flavors in the curry powder. Sweet, juicy pineapple packs plenty of vitamin C and aids digestion. This makes a light meal on its own and is wonderful paired with chicken, salmon, or swordfish.
3 tablespoons coconut oil
2 large sweet potatoes, or yams, peeled and cut into ½-inch pieces
1 cup fresh pineapple, cut into ½-inch pieces
2 teaspoons curry powder
1 teaspoon salt
¼ teaspoon freshly ground black pepper
1.
Preheat the oven to 400°F.
2.
In a microwave-safe bowl, melt the coconut oil in the microwave on high for about 1 minute.
3.
In a large bowl, combine the sweet potatoes and pineapple. Add the melted coconut oil, curry powder, salt, and pepper. Toss to combine.
4.
Spoon the mixture onto a rimmed baking sheet. Place the sheet in the preheated oven and roast for 20 to 25 minutes, or until the sweet potatoes are tender.
5.
Serve warm or at room temperature.
TIME-SAVING TIP:
Use pre-cut sweet potatoes and pineapple, which are sold in the produce department of most grocery stores.
ACTION PLAN TIP:
If you’re using this recipe as part of the Vegan Action Plan, double the quantities so you have enough leftovers for later in the week.
PER SERVING
Calories: 230; Total Fat: 11g;
Total Carbohydrates: 34g;
Sugar: 5g; Fiber: 5g;
Protein: 2g; Sodium: 591mg
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GINGER SWEET POTATOES AND PEA HASH
BUTTERNUT SQUASH AND SPINACH GRATIN WITH LENTILS
ZUCCHINI STUFFED WITH WHITE BEANS AND OLIVES