The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (42 page)

3.
Place the dish in the preheated oven and roast the peaches for 10 to 15 minutes, or until they begin to brown.

4.
While the peaches are roasting, purée the raspberries in a food processor. If you don’t like seeds in your raspberry sauce, strain it through a fine-mesh strainer.

5.
To serve, place the peaches on a serving platter, cut-side up. Top with Coconut Cream, drizzle with raspberry sauce, and sprinkle with the pistachios.

Sensitivity Alert

MEDITERRANEAN TIP:
If you’re following the Mediterranean Action Plan, substitute softened goat cheese for the Coconut Cream.

PER SERVING

Calories: 261; Total Fat: 16g;

Total Carbohydrates: 31g;

Sugar: 25g; Fiber: 6g;

Protein: 3g; Sodium: 5mg

SERVES 4 TO 6 / PREP TIME: 10 MINUTES

Refreshing, fruity, and icy cold, this is a fast and easy frozen dessert. For an even tastier treat, serve it with toasted almonds and chunks of bittersweet chocolate. It is best eaten within a few days of making as it tends to get icy if kept longer. This recipe can be made with any frozen fruit you like.

1 (10-ounce) package frozen no-added-sugar cherries

3 cups unsweetened almond milk

1 teaspoon vanilla extract

½ teaspoon almond extract

1.
In a blender or food processor, combine the cherries, almond milk, vanilla extract, and almond extract. Process until mostly smooth; a few chunks of cherries are fine.

2.
Pour the mixture into a container with an airtight lid. Freeze thoroughly before serving.

Sensitivity Alert

VARIATION TIP:
For a creamier texture replace the almond milk with coconut milk. If you’d like it sweeter, add ¼ cup of raw honey or maple syrup.

PER SERVING

Calories: 82; Total Fat: 2g;

Total Carbohydrates: 14g;

Sugar: 12g; Fiber: 2g;

Protein: 1g; Sodium: 121mg

SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: 20 MINUTES

This crisp can be made with fresh or frozen berries and you can substitute whatever berry or fruit you prefer. With almost no sugar, you can feel virtuous eating it. Leftovers make a great breakfast. Eat dessert first!

½ cup coconut oil, melted, plus additional for brushing

1 quart fresh blueberries

¼ cup maple syrup

Juice of ½ lemon

2 teaspoons lemon zest

1 cup gluten-free rolled oats

½ teaspoon ground cinnamon

½ cup chopped pecans

Pinch salt

1.
Preheat the oven to 350°F.

2.
Brush a shallow baking dish with melted coconut oil. Stir together the blueberries, maple syrup, lemon juice, and lemon zest in the dish.

3.
In a small bowl, combine the oats, ½ cup of melted coconut oil, cinnamon, pecans, and salt. Mix the ingredients well to evenly distribute the coconut oil. Sprinkle the oat mixture over the berries.

4.
Place the dish in the preheated oven and bake for 20 minutes, or until the oats are lightly browned.

Sensitivity Alert

SUBSTITUTION TIP:
Rolled oats can be replaced with quinoa flakes.

PER SERVING

Calories: 497; Total Fat: 33g;

Total Carbohydrates: 51g;

Sugar: 26g; Fiber: 7g;

Protein: 5g; Sodium: 42mg

SERVES 6 / PREP TIME: 30 MINUTES / COOK TIME: 15 MINUTES

Grilling pineapple wedges brings out their juices and adds a smoky flavor—and everyone loves dipping things into chocolate. Chocolate ganache has many uses: as a filling for cookies, frosting for cake, and a sauce for ice cream. It’s easy to make and can be kept in the freezer for months.

FOR THE GANACHE

½ cup coconut milk

1½ cups semi-sweet or bittersweet chocolate morsels

FOR THE PINEAPPLE

1 pineapple, peeled, cored, and cut into 16 wedges

1 tablespoon coconut oil, melted

1 tablespoon coconut sugar

1 teaspoon chopped fresh rosemary

To make the ganache

1.
In a medium saucepan over medium-high heat, add the coconut milk. Heat the milk until it just begins to scald (little bubbles or foam will begin to collect around the perimeter of the pan).

2.
Remove the pan from the heat and add the chocolate. Let stand for 1 minute.

3.
Whisk the mixture until it’s smooth and satiny.

To make the pineapple

1.
Preheat an indoor stove-top grill until very hot.

2.
Brush the pineapple wedges with melted coconut oil.

3.
Grill the wedges for 1 to 2 minutes per side, or until grill marks appear.

4.
Arrange the pineapple on a serving platter and sprinkle with the coconut sugar and rosemary.

5.
Serve with the ganache.

PER SERVING

Calories: 462; Total Fat: 23g;

Total Carbohydrates: 61g;

Sugar: 48g; Fiber: 2g;

Protein: 5g; Sodium: 5mg

SERVES 4 TO 6 / PREP TIME: 10 MINUTES / COOK TIME: 5 MINUTES

Rich and smooth, the texture of this mousse is silky and decadent. The bittersweet chocolate and the avocado combine beautifully and the dusting of sea salt intensifies the flavors. It’s a healthy dessert or snack as the avocados provide healthy fats and proteins and cocoa is good for blood pressure. Seconds, anyone?

8 ounces bittersweet chocolate, chopped

¼ cup coconut milk

2 tablespoons coconut oil

2 ripe avocados

¼ cup raw honey or maple syrup

Pinch sea salt

1.
In a small heavy saucepan over low heat, combine the chocolate, coconut milk, and coconut oil. Cook for 2 to 3 minutes, stirring constantly, or until the chocolate melts.

2.
In a food processor, combine the avocado and honey. Add the melted chocolate and process until smooth.

3.
Spoon the mousse into serving bowls and top each with a sprinkle of sea salt. Chill for at least 30 minutes before serving.

STORAGE TIP:
It’s best to eat this mousse within three days of making it; any longer and the liquid in the avocado will begin to separate from the solids.

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