The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (23 page)

4 scallions, sliced thin

1 garlic clove, minced

1 tablespoon minced fresh ginger

1 teaspoon salt

4 cups vegetable broth

3 cups water

4 ounces buckwheat soba noodles

1 bunch spinach, washed and cut into strips

1 tablespoon freshly squeezed lemon juice

1.
In a large pot over medium heat, heat the coconut oil.

2.
Add the mushrooms, scallions, garlic, ginger, and salt. Sauté for 5 minutes.

3.
Add the vegetable broth and water to the pot and bring to a boil. Add the soba noodles and cook for 5 minutes.

4.
Remove the pot from the heat. Stir in the spinach and lemon juice. Serve hot.

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

PER SERVING

Calories: 255; Total Fat: 9g;

Total Carbohydrates: 34g;

Sugar: 4g; Fiber: 4g;

Protein: 13g; Sodium: 1774mg

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

This simple and soothing soup could be called “leftover soup” because it’s great to make with leftover rice and vegetables. The soup is very mild in flavor; spice it up with red pepper flakes or a teaspoon or two of coconut aminos.

4 cups vegetable broth

1 large sweet potato, peeled and cut into 1-inch cubes

2 onions, coarsely chopped

2 garlic cloves, sliced thin

2 teaspoons minced fresh ginger

1 bunch broccolini, cut into 1-inch pieces

1 cup cooked basmati rice

¼ cup fresh cilantro leaves

1.
In a large Dutch oven over high heat, add the broth and bring to a boil.

2.
Add the sweet potato, onion, garlic, and ginger. Simmer for 5 to 8 minutes, or until the sweet potato is cooked through.

3.
Add the broccolini and simmer for an additional 3 minutes.

4.
Remove the pan from the heat. Stir in the rice and cilantro.

MEDITERRANEAN&
PALEO TIP:
If following the Mediterranean or Paleo Action Plans, use chicken broth instead of vegetable. If following the Paleo Action Plan, omit the rice, too.

PER SERVING

Calories: 167; Total Fat: 2g;

Total Carbohydrates: 29g;

Sugar: 7g; Fiber: 3g;

Protein: 8g; Sodium: 789mg

SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: 30 MINUTES

Green olives and Italian parsley give this stew its Mediterranean flavors. The broccoli and lentils are loaded with fiber and make this stew hearty. This is a good meal to warm you on a cold day.

1 tablespoon extra-virgin olive oil, plus additional for drizzling

1 small onion, finely chopped

1 small carrot, chopped

2 cloves garlic, minced

2 cups vegetable broth

1 cup dried green or brown lentils

1 teaspoon dried oregano

6 cups broccoli florets

1 teaspoon salt

¼ teaspoon freshly ground black pepper

½ cup sliced pitted green olives

¼ cup chopped fresh Italian parsley

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

2.
Add the onion, carrot, and garlic. Sauté for 5 minutes.

3.
Add the vegetable broth, lentils, and oregano and bring to a boil. Reduce the heat to simmer. Cook the soup for 15 to 20 minutes, or until the lentils are tender.

4.
Add the broccoli, cover the pot, and simmer for 5 minutes more.

5.
Remove the pot from the heat and stir in the olives and parsley. If the soup is too thick, stir in some water.

6.
Ladle the soup into bowls, drizzle with a little olive oil, and serve.

PER SERVING

Calories: 182; Total Fat: 6g;

Total Carbohydrates: 24g;

Sugar: 5g; Fiber: 9g;

Protein: 11g; Sodium: 1233mg

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

Kasha is toasted buckwheat. It is not a grain; it is actually a grass. It’s thick and hearty and is good combined with winter squash. The kale is added at the end of the cooking time to preserve its texture and nutrition. As with most greens, it loses more of its nutrients the longer it cooks. This soup will both comfort and nourish you.

1 tablespoon extra-virgin olive oil

2 pounds winter squash, peeled and cubed

1 fennel bulb, sliced thin

2 leeks, white part only, sliced thin

2 garlic cloves, chopped

1 cup kasha, rinsed

1 teaspoon salt

½ teaspoon freshly ground black pepper

3 cups water, or vegetable broth

4 cups chopped kale, thoroughly washed and stemmed

1.
In the slow cooker, combine the olive oil, squash, fennel, leeks, garlic, kasha, salt, pepper, and water. Set the cooker on high for 4 hours.

2.
Just before serving, stir in the kale. The heat from the stew will wilt it, making it easy to chew and digest.

PALEO TIP:
Omit the kasha and replace the water or vegetable broth with chicken broth. Add 1 pound mild Italian turkey sausage cut into 1-inch slices to the slow cooker with the rest of the ingredients.

ACTION PLAN TIP:
If you’re using this recipe as part of the Vegan, Mediterranean, or Time-Saving Action Plan, double the quantities so you have enough for leftovers for later in the week.

PER SERVING

Calories: 325; Total Fat: 6g;

Total Carbohydrates: 60g;

Sugar: 2g; Fiber: 8g;

Protein: 12g; Sodium: 1231mg

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

Chicken chili is a family favorite, and it can be especially filling when served over brown rice or cooked quinoa. The small amount of chipotle powder provides an ever-so-small kick of heat but not too much for those who don’t like their food too spicy. This recipe doubles (or triples!) easily. Freeze extra portions in single-serving containers for a quick meal or to take to work for lunches.

2 tablespoons extra-virgin olive oil

2 onions, chopped

4 garlic cloves, minced

2 celery stalks, chopped

2 teaspoons ground cumin

1 teaspoon salt