The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (12 page)

In addition to a well-stocked pantry, you’ll want to have the right equipment to prepare your meals. The good news is these recipes can be prepared with equipment you likely have and use regularly; no specialized equipment is needed. Anything you don’t have is available for affordable prices and will be a great investment as you’ll use it again and again to prepare delicious anti-inflammatory meals.

A good knife makes all the difference when preparing meals. It’s great to have a chef’s knife, a paring knife, and a serrated knife on hand. The best knife to buy is the knife that fits you. Pick up the knife and feel the weight; notice how the length of the blade works for you. The right knife should feel good in your hand and be easy to manipulate. It’s worth it to purchase a sharpener, or to make a commitment to regularly get your knives professionally sharpened. Always keep your fingers tucked in when chopping.

You can do little wrong with a large cast-iron pan. Once seasoned, it requires very little oil to cook with, and browns food beautifully. For recipes that start on the stove and finish in the oven, a cast-iron pan is one-stop shopping. You can often find deals on vintage cast-iron cookware at tag sales on eBay—look for brands like Wagner or Griswold. Even old, rusty pans can be resurrected with some steel wool and elbow grease, followed by a a good seasoning. Don’t be afraid to find a bargain. These pans last forever. There may even be some in a family member’s basement, just waiting to come back to life. In addition, a large, nonstick large skillet is helpful for making recipes like Buckwheat Crêpes (see
here
). When shopping for non-stick pans, look for ceramic ones; avoid traditional nonstick pans, as
there is some evidence that the chemical coating can flake into food. Finally, an omelet pan is great for rounding out your collection.

Many of the recipes in this book call for a Dutch oven or large pot with a lid. These are versatile vessels because they go from stove to oven. They can be used for long, slow braises and stews in the oven, as well as to make soups on the stove. The best are enameled cast iron.

A slow cooker is a true time-saver; for instance, you can prepare your ingredients before work, throw them in your slow cooker, and dinner is waiting when you get home. Or fill it with steel-cut oats or other grains before bedtime and wake up to a hearty breakfast. The size of the slow cooker you purchase should correspond with the volume of food you cook regularly. Make sure it has low, medium, and high settings, or a high setting with a four- and six-hour option, and a low setting with an eight- and twelve-hour option. A slow cooker is also perfect for doubling or tripling recipes and freezing the extras.

A food processor is indispensable for puréeing, slicing, chopping, and shredding. For smoothies, a blender is the best tool for pulverizing fruits, vegetables, and ice.

Now that you’re armed with anti-inflammatory information, determined your best Action Plan, stocked your pantry, and gathered your equipment, it’s time to get cooking.

INFLAMMATION-SOOTHING SMOOTHIE

EAT-YOUR-VEGETABLES SMOOTHIE

CHERRY SMOOTHIE

GREEN APPLE SMOOTHIE

ONE-FOR-ALL SMOOTHIE

MANGO-THYME SMOOTHIE

PROTEIN POWERHOUSE SMOOTHIE

CHAI SMOOTHIE

PEACHY MINT PUNCH

COCONUT-GINGER SMOOTHIE

SUPER GREEN SMOOTHIE

SERVES 1 / PREP TIME: 10 MINUTES

Prepare to be soothed. Pears are low on the glycemic index, and fennel aids digestion. Add the micronutrients of spinach and you have a vibrant antioxidant blend to start your day right. Some vegan yogurt or one-quarter of an avocado can be added for a creamy texture.

1 pear, cored and quartered

½ fennel bulb

1 thin slice fresh ginger

1 cup packed spinach

½ cucumber, peeled if wax-coated or not organic

½ cup water

Ice (optional)

In a blender, combine the pear, fennel, ginger, spinach, cucumber, water, and ice (if using). Blend until smooth.

NUTRITION TIP:
If you want to add protein and healthy fats to this smoothie, consider adding hemp seeds or your preferred nut butter.

PER SERVING

Calories: 147; Total Fat: 1g;

Total Carbohydrates: 37g;

Sugar: 6g; Fiber: 9g;

Protein: 4g; Sodium: 89mg

SERVES 1 / PREP TIME: 10 MINUTES

This handy “go-to” smoothie peps you up when your energy is lagging. If nightshades are okay on your diet, add one small Roma tomato to the ingredients for an extra burst of nutrition.

1 carrot, trimmed

1 small beet, scrubbed and quartered

1 celery stalk

½ cup fresh raspberries

1 cup coconut water

1 teaspoon balsamic vinegar

Ice (optional)

In a blender, combine the carrot, beet, celery, raspberries, coconut water, balsamic vinegar, and ice (if using). Blend until smooth.

NUTRITION TIP:
Consider adding chia seeds for a boost of protein and fiber, or goji berries for additional essential amino acids and fiber.

PER SERVING

Calories: 140; Total Fat: 1g;

Total Carbohydrates: 24g;

Sugar: 23g; Fiber: 8g;

Protein: 3g; Sodium: 293mg

SERVES 1 / PREP TIME: 10 MINUTES