The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (32 page)
Authors: Dorothy Calimeris,Sondi Bruner
2 medium zucchini, shredded
1 teaspoon salt, divided
2 eggs
2 tablespoons chickpea flour
1 scallion, chopped
1 tablespoon chopped fresh mint
½ teaspoon salt
2 tablespoons extra-virgin olive oil
1.
Place the shredded zucchini in a fine-mesh strainer and sprinkle it with ½ teaspoon of salt. Set aside to drain while assembling the other ingredients.
2.
In a medium bowl, beat together the eggs, chickpea flour, scallion, mint, and the remaining ½ teaspoon of salt.
3.
Gently squeeze the zucchini to drain as much liquid as possible before adding it to the egg mixture. Stir to mix well.
4.
Place a large skillet over medium-high heat.
5.
When the pan is hot, add the olive oil. Drop the zucchini mixture by spoonfuls into the pan. Gently flatten the zucchini with the back of a spatula.
6.
Cook for 2 to 3 minutes, or until golden brown. Flip and cook for about 2 minutes more on the other side.
7.
Serve warm or at room temperature.
VEGAN TIP:
If you’re following the Vegan Action Plan, use the liquid drained from the beans as a substitute for the eggs. Use 3 tablespoons of liquid for each egg. Another option is to use 1 teaspoon of ground flaxseed combined with 4 tablespoons of warm water for each egg.
PALEO TIP:
If you’re following the Paleo Action Plan, use coconut flour instead of chickpea flour.
ACTION PLAN TIP:
If you’re following the Vegan or Mediterranean Action Plan, double the quantities and store the extra patties in the freezer so you have enough leftovers during the week.
PER SERVING
Calories: 263; Total Fat: 20g;
Total Carbohydrates: 16g;
Sugar: 6g; Fiber: 4g;
Protein: 10g; Sodium: 1830mg
SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 10 MINUTES
• VEGAN
• MEDITERRANEAN
This recipe is a fun way to use the Mango and Black Bean Stew (see
here
), but these tacos can also be made with the Quinoa-Broccolini Sauté (see
here
). When purchasing gluten-free tortillas, look for ones made without cornmeal.
Extra-virgin olive oil, for brushing
8 gluten-free, corn-free tortillas
2 cups Mango and Black Bean Stew (see
here
), warm
1 cup shredded red cabbage, coarsely chopped
1 avocado, pitted and chopped
½ cup chopped pineapple
1 scallion, chopped
1 teaspoon apple cider vinegar
¼ cup chopped fresh cilantro
Salt
Freshly ground black pepper
Lime wedges, for garnish
1.
Preheat the oven to 350°F.
2.
Brush a baking sheet with olive oil.
3.
Place the tortillas on a work surface. Top each tortilla with about ¼ cup of Mango and Black Bean Stew. Fold each tortilla over and place them on the prepared baking sheet. Lightly brush the top side of the tortillas with olive oil.
4.
Place the sheet in the preheated oven and warm them for about 10 minutes.
5.
While the tacos are warming, in a medium bowl, mix together the cabbage, avocado, pineapple, scallion, vinegar, and cilantro. Season with salt and pepper.
6.
Stuff a portion of the cabbage mixture into the warmed tacos and serve garnished with the lime wedges.
PER SERVING
Calories: 577; Total Fat: 16g;
Total Carbohydrates: 93g;
Sugar: 14g; Fiber: 17g;
Protein: 13g; Sodium: 937mg
SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 30 MINUTES
• VEGAN
• MEDITERRANEAN
Garlic and tahini give these burgers their Mediterranean flavors. Serve with thick slices of vine-ripened tomatoes and you’ll wonder why you haven’t tried this recipe sooner. For best results, let the mixture sit for about 30 minutes; it will form more easily into patties. Cook a double batch and freeze for burgers on demand. These are great accompanied with Cucumber-Yogurt Dip (see
here
) or Green Olive Tapenade (see
here
).
1 tablespoon extra-virgin olive oil, plus additional for brushing
2 (15-ounce) cans garbanzo beans, drained and rinsed
¼ cup tahini
1 tablespoon freshly squeezed lemon juice
2 teaspoons lemon zest
2 garlic cloves, minced
2 tablespoons chickpea flour
4 scallions, minced
1 teaspoon salt
1.
Preheat the oven to 375°F.
2.
Brush a baking sheet with olive oil.
3.
In a food processor, combine the garbanzo beans, tahini, lemon juice, lemon zest, garlic, and the remaining 1 tablespoon of olive oil. Pulse until smooth.
4.
Add the chickpea flour, scallions, and salt. Pulse to combine.
5.
Form the mixture into four patties and place them on the prepared baking sheet. Place the sheet in the preheated oven and bake for 30 minutes.
ACTION PLAN TIP:
If you’re using this recipe as part of the Vegan or Mediterranean Action Plan, double the quantities and freeze the extra burgers so you have enough leftovers for later in the week.
PER SERVING
Calories: 408; Total Fat: 18g;
Total Carbohydrates: 43g;
Sugar: 2g; Fiber: 12g;
Protein: 19g; Sodium: 625mg
TROUT WITH SWEET-AND-SOUR CHARD
SEA BASS BAKED WITH TOMATOES, OLIVES, AND CAPERS
SOLE WITH VEGETABLES IN FOIL PACKETS
SWORDFISH WITH PINEAPPLE AND CILANTRO
OVEN-ROASTED COD WITH MUSHROOMS
COD WITH LENTILS AND VEGETABLES
SALMON BAKED WITH LEEKS AND FENNEL
SERVES 4 TO 6 / PREP TIME: 15 MINUTES / COOK TIME: 15 MINUTES