The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (13 page)

Cherries—loaded with antioxidants—are known for their ability to soothe joint pain. They are combined here with raspberries, which are high in vitamin C, and coconut water, which contains electrolytes. Freeze these as ice pops for a healthy, cheery, cherry snack.

1 cup frozen no-added-sugar pitted cherries

¼ cup fresh, or frozen, raspberries

¾ cup coconut water

1 tablespoon raw honey or maple syrup

1 teaspoon chia seeds

1 teaspoon hemp seeds

Drop vanilla extract

Ice (optional)

In a blender, combine the cherries, raspberries, coconut water, honey, chia seeds, hemp seeds, vanilla, and ice (if using). Blend until smooth.

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

PER SERVING

Calories: 266; Total Fat: 2g;

Total Carbohydrates: 52g;

Sugar: 48g; Fiber: 6g;

Protein: 3g; Sodium: 122mg

SERVES 1 / PREP TIME: 10 MINUTES

In addition to providing that apple a day, this smoothie contains coconut water, apples, lemon, and spinach—ingredients that all alkalize your system. This smoothie is particularly good when you’ve indulged a bit too much. To increase its stomach-soothing capabilities add a thick slice of fennel.

½ cup coconut water

1 green apple, cored, seeded, and quartered

1 cup spinach

¼ lemon, seeded

½ cucumber, peeled and seeded

2 teaspoons raw honey, or maple syrup

Ice (optional)

In a blender, combine the coconut water, apple, spinach, lemon, cucumber, honey, and ice (if using). Blend until smooth.

NUTRITION TIP:
A nondairy protein powder will provide additional protein and minerals.

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

PER SERVING

Calories: 176; Total Fat: 1g;

Total Carbohydrates: 41g;

Sugar: 34g; Fiber: 6g;

Protein: 2g; Sodium: 110mg

SERVES 1 / PREP TIME: 10 MINUTES

This fruity, creamy drink is a good way to get your family to eat—and truly enjoy—their fruits and vegetables. Feel free to replace the berries with local, seasonal fruits, and to use almond milk instead of coconut milk for a low-fat option.

1 cup packed spinach

½ cup fresh blueberries

½ banana

1 cup coconut milk

½ teaspoon vanilla extract

In a blender, combine the spinach, blueberries, banana, coconut milk, and vanilla. Blend until smooth.

NUTRITION TIP:
Cacao nibs will add extra magnesium and be a treat for all. Just remember this will also add a jolt of caffeine.

PER SERVING

Calories: 152; Total Fat: 5g;

Total Carbohydrates: 27g;

Sugar: 15g; Fiber: 5g;

Protein: 2g; Sodium: 90mg

SERVES 1 / PREP TIME: 10 MINUTES

This smoothie, neither sweet nor savory, gets some sweetness from the mango, which is balanced by the tartness of the grapes and the savory flavors of fennel, which also aids digestion, and thyme, which helps the respiratory system. The tropical-inspired blend is like a breath of fresh air to your diet, and the pepper gives it just a little kick.

1 cup fresh or frozen mango chunks

½ cup fresh seedless green grapes

¼ fennel bulb

½ cup unsweetened almond milk

½ teaspoon fresh thyme leaves

Pinch sea salt

Pinch freshly ground black pepper

Ice (optional)

In a blender, combine the mango, grapes, fennel, almond milk, thyme leaves, sea salt, pepper, and ice (if using). Blend until smooth.

PER SERVING

Calories: 274; Total Fat: 4g;

Total Carbohydrates: 65g;

Sugar: 54g; Fiber: 7g;

Protein: 3g; Sodium: 125mg

SERVES 1 / PREP TIME: 10 MINUTES

This glass of creamy, protein-packed deliciousness delivers the nutrition you need to face the day. Avocado, hemp seed, and cashews add protein without the use of protein powder. Coconut milk and avocado provide the creamy texture. Hello day!

1 cup packed kale leaves, thoroughly washed

¼ avocado

1 cup fresh grapes

¼ cup cashews (optional)

1 tablespoon hemp seed

1 or 2 mint leaves