The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (43 page)

PER SERVING

Calories: 653; Total Fat: 47g;

Total Carbohydrates: 56g;

Sugar: 42g; Fiber: 9g;

Protein: 7g; Sodium: 113mg

SERVES 6 / PREP TIME: 15 MINUTES / COOK TIME: 15 TO 20 MINUTES

Use seasonal fruits for this dessert; mix and match flavors to see what you like best. Here, blueberries, figs, and nectarines combine for a mouthwatering treat. The topping is a grain-free mixture of nuts and spices. Leftovers are great for breakfast.

FOR THE TOPPING

1 cup coarsely chopped walnuts

¼ cup coarsely chopped hazelnuts

1 tablespoon ghee or melted coconut oil

1 teaspoon ground cinnamon

Pinch salt

FOR THE FILLING

1 cup fresh blueberries

6 fresh figs, quartered

2 nectarines, pitted and sliced

½ cup coconut sugar, raw honey, or maple syrup

2 teaspoons lemon zest

1 teaspoon vanilla extract

To make the topping

In a small bowl, mix together the walnuts, hazelnuts, ghee, cinnamon, and salt. Set aside.

To make the filling

1.
Preheat the oven to 375°F.

2.
In a medium bowl, combine the blueberries, figs, nectarines, coconut sugar, lemon zest, and vanilla.

3.
Divide the fruit among six ovenproof single-serving bowls or ramekins.

4.
Spoon equal amounts of the nut topping over each serving.

5.
Place the bowls in the preheated oven and bake for 15 to 20 minutes, or until the nuts brown and the fruit is bubbly.

Sensitivity Alert

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

PER SERVING

Calories: 335; Total Fat: 19g;

Total Carbohydrates: 42g;

Sugar: 32g; Fiber: 6g;

Protein: 6g; Sodium: 32mg

SERVES 6 / PREP TIME: 45 MINUTES / COOK TIME: 15 MINUTES

Big kids and little kids all love ice cream sandwiches, and these are (almost) guilt free. The cookies do have a touch of coconut sugar in them because it makes them crisp. Coconut sugar is a natural sugar, low on the glycemic charts, which means it takes longer to process in your body than traditional sugars. If you don’t have an ice cream maker, use store-bought ice cream; look for a brand that is dairy free, low glycemic, and contains only ingredients you can pronounce.

FOR THE COCONUT

ICE CREAM

4 cups full-fat coconut milk

¾ cup coconut sugar

2 teaspoons vanilla extract

FOR THE COOKIES

2 cups almond flour

3 tablespoons coconut sugar

1 teaspoon salt

½ teaspoon baking soda

¼ teaspoon ground cardamom

6 tablespoons coconut oil, melted and cooled slightly

¼ cup maple syrup

1 tablespoon almond milk

1 teaspoon vanilla extract

FOR THE FINISHED

ICE CREAM SANDWICHES

½ cup shredded coconut

To make the coconut ice cream

1.
In a large saucepan over medium heat, combine the coconut milk and coconut sugar. Cook for about 5 minutes, stirring constantly, or until the sugar dissolves. Remove the pan from the heat and stir in the vanilla.

2.
Chill the mixture for at least 4 hours, or overnight.

3.
Make the ice cream according to the manufacturer’s instructions for your ice cream maker.

4.
Freeze the ice cream in an airtight container.

To make the cookies

1.
Preheat the oven to 325°F.

2.
Line two baking sheets with parchment paper.

3.
In a medium bowl, combine the almond flour, coconut sugar, salt, baking soda, and cardamom.

4.
Add the coconut oil, maple syrup, almond milk, and vanilla. Mix until a thick dough forms.

5.
Using a spoon, place scoops of dough on the prepared sheets, leaving about 2 inches between each cookie. There should be enough dough for 12 cookies.

6.
Gently flatten the cookies with your hand or the back of the spoon.

7.
Place the sheets in the preheated oven and bake for 10 to 12 minutes, or until golden brown. Cool the cookies thoroughly before making the ice cream sandwiches.

To assemble the ice cream sandwiches

1.
Place a generous scoop of coconut ice cream on the bottom of one cookie and top it with a second cookie, pressing together gently. Individually wrap the cookies and freeze until ready to eat.

2.
When ready to serve, press shredded coconut into the ice cream along the edges of each sandwich.

PER SERVING

Calories: 673; Total Fat: 53g;

Total Carbohydrates: 48g;

Sugar: 42g; Fiber: 2g;

Protein: 5g; Sodium: 538mg

MAKES ABOUT 10 CLUSTERS / PREP TIME: 15 MINUTES

How lovely that both chocolate and cherries are good for us! This healthy alternative to a candy bar will satisfy that sweet tooth when it hits. Store in the refrigerator, but their flavor improves if you let them sit for 30 minutes at room temperature before eating.

1 cup dark chocolate (60 percent cocoa or higher), chopped

1 tablespoon coconut oil

1 cup roasted salted almonds

½ cup dried cherries

1.
Line a rimmed baking sheet with wax paper.

2.
Over a double boiler, stir together the chocolate and coconut oil until melted and smooth.

3.
Remove the pan from the heat and stir in the almonds and cherries.

4.
By spoonfuls, drop clusters onto the wax paper. Refrigerate until hardened.

5.
Transfer to an airtight container and refrigerate.

Sensitivity Alert

COOKING TIP:
If you don’t have a double boiler, melt the chocolate and coconut oil in the microwave on 80 percent power, 1 minute at a time, until the chocolate melts.

PER SERVING

Calories: 198; Total Fat: 13g;

Total Carbohydrates: 18g;

Sugar: 12g; Fiber: 4g;

Protein: 4g; Sodium: 58mg

MAKES 16 BARS / PREP TIME: 15 MINUTES / COOK TIME: 40 TO 45 MINUTES