The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (21 page)

2 cup frozen unsweetened strawberries, thawed

1 tablespoon freshly squeezed lemon juice

1 (15-ounce) can coconut milk

1 tablespoon chia seeds

1 teaspoon vanilla extract

1.
Prepare six ice pop molds per the manufacturer’s instructions.

2.
In a medium bowl, stir together the strawberries, lemon juice, coconut milk, chia seeds, and vanilla. Let the mixture stand for 5 minutes so the chia seeds thicken slightly. This makes it easier to fill the molds.

3.
Evenly divide the mixture among the molds. Place 1 ice pop stick in each mold. Freeze the pops for about 5 hours, or overnight, until solid.

COOKING TIP:
If you don’t have ice pop molds, use muffin tins instead. Line the tins with parchment paper before filling. Freeze them for 2 hours before inserting sticks, since it’s hard to get them to stay upright in the unfrozen mixture.

PER SERVING
(1 ice pop)

Calories: 187; Total Fat: 17g;

Total Carbohydrates: 9g;

Sugar: 6g; Fiber: 3g;

Protein: 2g; Sodium: 11mg

ROASTED VEGETABLE SOUP

MUSHROOMS IN BROTH

FENNEL, LEEK, AND PEAR SOUP

PUMPKIN SOUP WITH FRIED SAGE

LENTIL AND CARROT SOUP WITH GINGER

COCONUT CURRY–BUTTERNUT SQUASH SOUP

SOBA NOODLE SOUP WITH SPINACH

SWEET POTATO AND RICE SOUP

BROCCOLI AND LENTIL STEW

WINTER SQUASH AND KASHA STEW

CHICKEN CHILI WITH BEANS

MANGO AND BLACK BEAN STEW

COCONUT FISH STEW

SERVES 6 TO 8 / PREP TIME: 30 MINUTES / COOK TIME: 40 MINUTES

Versatile, vibrant, and very delicious, this recipe works with any vegetables you have on hand. This is a good way to use leftover roasted vegetables or anything in the refrigerator just starting to pass its prime. The roasting adds sweetness and a depth of flavor. Even picky vegetable eaters like this soup.

4 carrots, halved lengthwise

½ head cauliflower, broken into florets

2 cups cubed butternut squash

3 shallots, halved lengthwise

3 Roma tomatoes, quartered

4 garlic cloves

½ cup extra-virgin olive oil

1 teaspoon salt

¼ teaspoon freshly ground black pepper

4 to 6 cups water or vegetable broth

1.
Preheat the oven to 400°F.

2.
In a large bowl, combine the carrots, cauliflower, butternut squash, shallots, tomatoes, and garlic. Add the olive oil, salt, and pepper and toss the vegetables to coat.

3.
On a rimmed baking sheet, arrange the vegetables in a single layer. Place the sheet in the preheated oven, and roast the vegetables for about 25 minutes, or until they start to brown.

4.
Transfer the roasted vegetables to a large Dutch oven over high heat. Add enough water to cover the vegetables and bring to a boil. Reduce the heat to a simmer and cook the soup for 10 minutes.

5.
Pour the soup into a blender, working in batches if necessary, and purée until smooth.

Sensitivity Alert

COOKING TIP:
For a creamy soup, add ½ cup of coconut milk when you purée the soup.

TIME-SAVING TIP:
If you’re using this recipe as part of the Vegan or Paleo Action Plan, double the quantities so you have enough for leftovers for later in the week.

PER SERVING

Calories: 197; Total Fat: 17g;

Total Carbohydrates: 13g;

Sugar: 5g; Fiber: 3g;

Protein: 2g; Sodium: 426mg

SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: 10 MINUTES

A soothing soup for a light lunch or snack. Mushrooms have powerful anti-inflammatory benefits and boost our immune systems. Trim a few minutes off your prep time by buying pre-sliced onions and mushrooms and pre-chopped celery.

1 tablespoon extra-virgin olive oil

1 onion, halved and sliced thin

3 garlic cloves, sliced thin

1 celery stalk, finely chopped

1 pound mushrooms, sliced thin

1 teaspoon salt

½ teaspoon freshly ground black pepper

Pinch nutmeg

4 cups vegetable broth

2 tablespoon chopped fresh tarragon

1.
In a large pot over high heat, heat the olive oil.

2.
Add the onion, garlic, and celery. Sauté for 3 minutes.

3.
Add the mushrooms, salt, pepper, and nutmeg. Sauté for 5 to 10 minutes more.

4.
Add the vegetable broth and bring the soup to a boil. Reduce the heat to simmer. Cook for an additional 5 minutes.

5.
Stir in the tarragon and serve.

PALEO &
MEDITERRANEAN TIP:
If following the Mediterranean or Paleo Action Plan, use chicken stock in place of vegetable broth and add 1 cup cooked chicken or fish for a heartier soup.

PER SERVING

Calories: 111; Total Fat: 5g;

Total Carbohydrates: 9g;

Sugar: 4g; Fiber: 2g;

Protein: 9g; Sodium: 1357mg

SERVES 4 TO 6 / PREP TIME: 15 MINUTES / COOK TIME: 15 MINUTES

In addition to being restorative and aiding digestion, the fennel and leeks add a mild bite to this soup while the pears add a gentle sweetness. Serve garnished with sliced raw pears and chopped cashews for a nice texture contrast.

2 tablespoons extra-virgin olive oil

2 leeks, white part only, sliced

1 fennel bulb, cut into ¼-inch-thick slices

2 pears, peeled, cored, and cut into ½-inch cubes

1 teaspoon salt

¼ teaspoon freshly ground black pepper

½ cup cashews

3 cups water, or vegetable broth