The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (29 page)

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

This recipe makes a delicious meal in a snap. Broccolini, sometimes called baby broccoli, is easy to use, and the stalks are smaller and more tender than traditional broccoli so there is less waste. Using precooked quinoa makes this a very fast meal, and you can add cooked lentils for additional protein.

1 tablespoon coconut oil

2 leeks, white part only, sliced

2 garlic cloves, chopped

4 cups chopped broccolini

½ cup vegetable broth, or water

1 teaspoon curry powder

2 cups cooked quinoa

1 tablespoon coconut aminos

1.
In a large skillet over high heat, melt the coconut oil. Add the leeks and garlic. Sauté for 2 minutes.

2.
Add the broccolini and vegetable broth. Cover the pan and cook for 5 minutes.

3.
Stir in the curry powder, quinoa, and coconut aminos. Cook for 2 to 3 minutes, uncovered, or until the quinoa is warmed through.

4.
Serve warm as a side dish, or at room temperature as a salad.

PER SERVING

Calories: 273; Total Fat: 6g;

Total Carbohydrates: 44g;

Sugar: 5g; Fiber: 6g;

Protein: 11g; Sodium: 54mg

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

Thinking of not-entirely-healthy takeout? Try this dish instead. Coconut aminos is the juice or sap from a tapped coconut tree. Here, it substitutes for soy sauce, adding depth of flavor and a touch of sweetness.

1 tablespoon coconut oil

8 baby bok choy, halved lengthwise

½ cup water

1 tablespoon coconut aminos

1 cup shiitake mushrooms, stemmed, sliced thin

Salt

Freshly ground black pepper

1 scallion, sliced thin

1 tablespoon toasted sesame seeds

1.
In a large pan over high heat, melt the coconut oil. Add the bok choy in a single layer.

2.
Add the water, coconut aminos, and mushrooms to the pan. Cover and braise the vegetables for 5 to 10 minutes, or until the bok choy is tender.

3.
Remove the pan from the heat. Season the vegetables with salt and pepper.

4.
Transfer the bok choy and mushrooms to a serving dish and garnish with the scallions and sesame seeds.

PALEO &
MEDITERRANEAN TIP:
For those on the Mediterranean and Paleo Action Plans, use chicken broth instead of water. If shiitake mushrooms are not available, or don’t fit within your budget, any other type of mushroom can be used.

PER SERVING

Calories: 285; Total Fat: 8g;

Total Carbohydrates: 43g;

Sugar: 21g; Fiber: 18g;

Protein: 26g; Sodium: 1185mg

SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 20 MINUTES

Roasting broccoli makes it slightly crunchy and a touch sweeter. The coconut aminos and cashews add nuttiness. This dish is great served at room temperature, making it a wonderful contribution to a potluck; it’s equally delicious served warm.

6 cups broccoli florets

2 tablespoons extra-virgin olive oil

1 teaspoon salt

1 tablespoon coconut aminos

½ cup toasted cashews

1.
Preheat the oven to 375°F.

2.
In a large bowl, toss the broccoli with the olive oil and salt. Transfer the broccoli to a baking sheet, spreading it into a single layer. Place the sheet in the preheated oven and roast for 15 to 20 minutes, or until the broccoli is tender.

3.
In a large bowl, toss the roasted broccoli with the coconut aminos and cashews, and serve.

Sensitivity Alert

PER SERVING

Calories: 209; Total Fat: 15g;

Total Carbohydrates: 15g;

Sugar: 3g; Fiber: 4g;

Protein: 6g; Sodium: 633mg

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

This hearty meal of sweet potatoes and brown rice is seasoned with an anti-inflammatory powerhouse of spices, including ginger, curry, and turmeric. Using precooked sweet potatoes and cooked brown rice makes this recipe a time-saver.

2 tablespoons coconut oil

4 scallions, sliced

3 garlic cloves, minced

2 teaspoons minced fresh ginger

1 teaspoon curry powder

1 teaspoon salt

½ teaspoon ground turmeric

2 medium sweet potatoes, roasted in their skins, peeled, and chopped

1 cup frozen peas

2 cups cooked brown rice

1 tablespoon coconut aminos

¼ cup chopped fresh cilantro

½ cup chopped cashews

1.
In a large skillet over medium-high heat, melt the coconut oil. Add the scallions, garlic, ginger, curry powder, salt, and turmeric. Sauté for 2 minutes, or until fragrant.

2.
Stir in the sweet potatoes, peas, brown rice, and coconut aminos. Sauté for 5 minutes.

3.
Transfer the hash to a serving dish and garnish with the cilantro and cashews.

Sensitivity Alert

PER SERVING

Calories: 511; Total Fat: 17g;

Total Carbohydrates: 83g;

Sugar: 4g; Fiber: 10g;

Protein: 11g; Sodium: 633mg

SERVES 4 TO 6 / PREP TIME: 15 MINUTES / COOK TIME: 35 MINUTES

There are conflicting stories on how this dish got its name. Some say it’s because it reflects Buddha’s belly full of nourishment; others say it comes from Zen monks who go door to door with a bowl accepting whatever nourishment is offered. Basically, it’s a bowl of rice filled with whatever vegetables you like and seasoned however you like. It’s easy and stress free.