The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (24 page)

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Authors: Dorothy Calimeris,Sondi Bruner

1 teaspoon chipotle powder

½ teaspoon freshly ground black pepper

4 boneless skinless chicken breasts, cut into 1-inch pieces

1 teaspoon dried oregano

1 bay leaf

1 (28-ounce) can chopped tomatoes

2 ½ cups chicken broth, plus additional as needed

2 (15-ounce) cans white beans, drained and rinsed

¼ cup chopped fresh parsley, divided

1.
In the slow cooker, combine the olive oil, onions, garlic, celery, cumin, salt, chipotle powder, pepper, chicken, oregano, bay leaf, tomatoes, chicken broth, and white beans. Set to high and cook for 4 hours.

2.
If the mixture gets too thick, add a little more chicken broth or some water.

3.
Garnish each serving with parsley. Serve alone or over cooked brown rice or quinoa.

Sensitivity Alert

VEGAN TIP:
If you’re following the Vegan Action Plan, omit the chicken and use vegetable broth instead of chicken broth.

PER SERVING

Calories: 423; Total Fat: 13g;

Total Carbohydrates: 41g;

Sugar: 6g; Fiber: 10g;

Protein: 42g; Sodium: 857mg

Mango
and
Black Bean Stew

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

• VEGAN

• MEDITERRANEAN

Mangos alkalize in your body and have enzymes that aid digestion. This stew is super-simple and super-fast—and really delicious. Leftovers can be used as a condiment on grilled poultry or seafood—and, of course, on their own.

2 tablespoons coconut oil

1 onion, chopped

2 (15-ounce) cans black beans, drained and rinsed

1 tablespoon chili powder

1 teaspoon salt

¼ teaspoon freshly ground black pepper

1 cup water

2 ripe mangos, sliced thin

¼ cup chopped fresh cilantro, divided

¼ cup sliced scallions, divided

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

2.
Add the onion and sauté for 5 minutes.

3.
Add the black beans, chili powder, salt, pepper, and water. Bring to a boil. Reduce the heat to simmer and cook for 5 minutes.

4.
Remove the pot from the heat; stir in the mangos just before serving. Garnish each serving with the cilantro and scallions.

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

PER SERVING

Calories: 431; Total Fat: 9g;

Total Carbohydrates: 72g;

Sugar: 17g; Fiber: 22g;

Protein: 20g; Sodium: 609mg

Coconut Fish Stew

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

• PALEO

• MEDITERRANEAN

This dish adds an exotic touch to your Action Plan. Lemongrass is used in many Pacific Rim recipes. It aids digestion and is reported to lower blood pressure. It has a light lemony flavor that brightens the flavor of other ingredients. Here it is bruised to release its essential oils while simmering in the broth. Don’t forget to remove the stalk before serving.

2 tablespoons coconut oil

1 white onion, sliced thin

2 garlic cloves, sliced thin

2 zucchini, sliced thin

1 ½ pounds firm white fish fillet, cut into 1-inch cubes

1 (4-inch) piece lemongrass (white part only), bruised with the back of a knife

1 (13.5-ounce) can coconut milk

1 teaspoon salt

¼ teaspoon freshly ground white pepper

½ cup slivered scallions

¼ cup chopped cilantro

3 tablespoons freshly squeezed lemon juice

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

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

3.
Add the fish, lemongrass, coconut milk, salt, and white pepper to the pot. If the liquid doesn’t cover the fish, add enough water to do so. Bring to a boil, then reduce the heat to simmer, and cook for 5 minutes.

4.
Garnish the soup with the scallions, cilantro, and lemon juice.

COOKING TIP:
If you like it spicy, add 1 teaspoon of red pepper flakes.

PALEO TIP:
If you’re following the Paleo Action Plan, replace the beans with 2 cups each cubed zucchini and cauliflower.

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

PER SERVING

Calories: 608; Total Fat: 43g;

Total Carbohydrates: 13g;

Sugar: 7g; Fiber: 4g;

Protein: 46g; Sodium: 725mg