The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (46 page)

2 cups chopped kale leaves, thoroughly washed and stemmed

½ cup toasted almonds

2 garlic cloves

3 tablespoons freshly squeezed lemon juice

3 tablespoons extra-virgin olive oil

2 teaspoons lemon zest

1 teaspoon salt

½ teaspoon freshly ground black pepper

¼ teaspoon red pepper flakes

1.
In a food processor, combine the kale, almonds, garlic, lemon juice, olive oil, lemon zest, salt, black pepper, and red pepper flakes. Process until smooth.

2.
Refrigerate in an airtight container for up to one week.

Sensitivity Alert

SUBSTITUTION TIP:
If you don’t like kale, swap in an equal amount of spinach. The almonds can be replaced with any other nut you like.

PER SERVING
(2 tablespoons)

Calories: 91; Total Fat: 8g;

Totrbohydrates: 4g;

Sugar: 0g; Fiber: 1g;

Protein: 2g; Sodium: 299mg

MAKES ABOUT 1 CUP / PREP TIME: 10 MINUTES

A simple but delicious blend of mustard, honey, and sesame, this sauce is good on salads, vegetables, and meats—and a perfect dipper for Chicken Fingers (see
here
). It will last several weeks in the refrigerator.

½ cup Dijon mustard

½ cup raw honey or maple syrup

1 garlic clove, minced

1 teaspoon toasted sesame oil

1.
In a small bowl, whisk together the Dijon, honey, garlic, and sesame oil.

2.
Refrigerate in an airtight container.

INGREDIENT TIP:
If the raw honey is solid, warm it slightly before combining it with the other ingredients.

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

PER SERVING
(2 tablespoons)

Calories: 67; Total Fat: 1g;

Total Carbohydrates: 14g;

Sugar: 12g; Fiber: 1g;

Protein: 1g; Sodium: 179mg

MAKES ABOUT 3 CUPS / PREP TIME: 15 MINUTES

The thickening power of chia makes a jam-like texture in this healthy alternative to sugary preserves. Use any berries or fruit, fresh or frozen, to make this jam. Chia jam is good on pancakes, waffles, grilled fruit, or served with yogurt.

1 pound ripe fresh berries

1 teaspoon vanilla extract

3 tablespoons chia seeds

1.
In a food processor, purée the berries and vanilla until smooth.

2.
Add the chia seeds and pulse for 10 seconds.

3.
Place the jam in a pint jar (or two), seal tightly, and refrigerate. Consume within one week.

PER SERVING (2 tablespoons)

Calories: 10; Total Fat: 0g;

Total Carbohydrates: 2g;

Sugar: 1g; Fiber: 1g;

Protein: 0g; Sodium: 0mg

MAKES ABOUT 2 CUPS / PREP TIME: 5 MINUTES / COOK TIME: 2 HOURS

Ghee is butter that has undergone a long, slow cooking process, which results in the solids separating from the oil. For people with dairy sensitivity, it is typically the solids in dairy products that cause the allergic reaction. Even those who are dairy intolerant can enjoy the buttery flavor of ghee. Ghee also has a higher smoke point than butter, which makes it good for sautéing. In addition, it contributes vitamins A, D, E, and is good for digestion.

1 pound (4 sticks) unsalted butter

1.
In the slow cooker, add the butter. Set the slow cooker to high and leave it uncovered.

2.
In about 45 minutes a white foam should appear. Over time, from 1 to 2 hours, this foam will turn golden brown and give off a pleasant nutty smell. The amount of time this takes depends on your slow cooker.

3.
Once the foam has turned brown, turn off the slow cooker.

4.
Line a strainer with a triple thickness of cheesecloth and place the strainer over a wide-mouth jar.

5.
Using a large spoon or ladle, skim off as much of the brown foam as possible and discard it. Carefully ladle the remaining ghee into the cheesecloth-lined strainer.

6.
Once all the ghee has been strained, discard the cheesecloth and let the ghee come to room temperature before covering the jar with an airtight lid and refrigerating it. It will keep for three months.

INGREDIENT TIP:
You can make ghee with either salted or unsalted butter. If using salted butter, note that most of the salt ends up in the solids and is discarded; however, there will still be a light saltiness to the ghee. When making ghee, use the best-quality butter you can source, ideally organic, from pastured, grass-fed cows.

COOKING TIP:
The length of time needed for the butter to brown will vary from slow cooker to slow cooker. The first time you make it, stay close in case it cooks faster than noted in this recipe. It can also take much longer.

PER SERVING
(1 tablespoon)

Calories: 102; Total Fat: 12g;

Total Carbohydrates: 0g;

Sugar: 0g; Fiber: 0g;

Protein: 0g; Sodium: 82mg

MAKES ABOUT 2 CUPS / PREP TIME: 10 MINUTES

A fun alternative to whipped cream, this only works if everything is very cold and the coconut cream has a very high fat content. It’s the cold coconut fat that helps it to whip. Carefully spoon the coconut cream out of the can, trying not to mix it too much as you place it in the chilled bowl.

1 (5.4-ounce) can full-fat coconut cream, refrigerated overnight

¼ cup maple syrup

1 teaspoon vanilla extract

1.
Place a medium bowl and the mixer beaters in the refrigerator or freezer for several hours, or until very cold.

2.
Into the chilled bowl, spoon the chilled coconut cream. Add the maple syrup and vanilla. Beat with the chilled beaters on high speed until soft peaks form.

3.
Refrigerate, covered, until ready to use. It will only hold its peaks for several days.

PER SERVING
(¼ cup)

Calories: 71; Total Fat: 5g;

Total Carbohydrates: 8g;

Sugar: 7g; Fiber: 0g;

Protein: 0g; Sodium: 4mg

MAKES 6 TO 7 CUPS / PREP TIME: 10 MINUTES / COOK TIME: 6 HOURS