The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (45 page)

MAKES ABOUT 1 CUP / PREP TIME: 10 MINUTES

Hail Caesar! This recipe has all of the flavor of traditional Caesar dressing but none of the dairy or eggs—it’s also great as a vegetable dip. If you can find salt-cured anchovies, they make the best Caesar dressing. If using, rinse off the excess salt before adding them to the food processor.

¾ cup extra-virgin olive oil

3 tablespoons apple cider vinegar

2 anchovy fillets

2 garlic cloves, minced

½ teaspoon salt

Freshly ground black pepper

1.
In a blender or food processor, purée the olive oil, cider vinegar, anchovies, garlic, salt, and pepper until smooth.

2.
Refrigerate in an airtight container and use within one week.

VEGAN TIP:
If you’re following the Vegan Action Plan, omit the anchovy fillets and replace them with 2 tablespoons chopped pitted olives.

PER SERVING (2 tablespoons)

Calories: 166; Total Fat: 19g;

Total Carbohydrates: 0g;

Sugar: 0g; Fiber: 0g;

Protein: 0g; Sodium: 184mg

MAKES ABOUT 2 CUPS / PREP TIME: 15 MINUTES

This summer-tasting chutney is delicious with roasted winter squash, wild rice, and grilled or roasted chicken. It’s great with fresh peaches, but you will need to peel and chop them. The dried cherries plump as they soak up the peach juices in the chutney.

1 (10-ounce) bag frozen no-added-sugar peach chunks, thawed, drained, coarsely chopped, juice reserved

½ medium red onion, diced

¼ cup dried cherries, coarsely chopped

2 tablespoons freshly squeezed lemon juice

1 tablespoon raw honey or maple syrup

1 teaspoon apple cider vinegar

¼ teaspoon salt

1 tablespoon chopped fresh mint leaves

1.
Place the peach chunks in a medium bowl.

2.
Stir in the onion, cherries, lemon juice, honey, cider vinegar, and salt.

3.
Let the mixture stand for 30 minutes before serving.

4.
When ready to serve, stir in the mint.

5.
Refrigerate in an airtight container for no more than three days.

COOKING TIP:
The mint is added at the very last minute so it isn’t oxidized by the acids in the chutney.

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

PER SERVING
(¼ cup)

Calories: 42; Total Fat: 0g;

Total Carbohydrates: 10g;

Sugar: 7g; Fiber: 2g;

Protein: 1g; Sodium: 76mg

MAKES ABOUT 2 CUPS / PREP TIME: 15 MINUTES

Rosemary and apricots are classic Mediterranean flavors and pair beautifully with lamb. In addition to lamb, use this fragrant marinade for chicken or salmon, or as a dressing over roasted butternut squash.

1 cup chopped apricots, fresh or frozen

½ red onion, quartered

½ cup extra-virgin olive oil

¼ cup apple cider vinegar

2 garlic cloves

2 tablespoons raw honey or maple syrup

1 tablespoon Dijon mustard

2 teaspoons chopped fresh rosemary

1 teaspoon salt

¼ teaspoon freshly ground black pepper

1.
In a blender or food processor, combine the apricots, onion, olive oil, cider vinegar, garlic, honey, Dijon mustard, rosemary, salt, and pepper. Process until smooth. (It’s fine to see flecks of rosemary and red onion.)
2.
Refrigerate in an airtight container for up to five days.

COOKING TIP:
When using as a marinade, allow the foods to soak in the dressing for at least 30 minutes before cooking; for the best flavor marinate overnight.

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

PER SERVING (2 tablespoons)

Calories: 69; Total Fat: 6g;

Total Carbohydrates: 3g;

Sugar: 3g; Fiber: 0g;

Protein: 0g; Sodium: 159mg

MAKES ABOUT 1 CUP / PREP TIME: 10 MINUTES

Tapenade is an excellent condiment to have on hand. It has a good shelf life and a few tablespoons add flavor and interest to grilled meats and vegetables, or add garlicky saltiness to sauces and salad dressings.

1 cup pitted green olives

2 garlic cloves

¼ cup extra-virgin olive oil

¼ cup freshly squeezed lemon juice

Pinch dried rosemary

Salt

Freshly ground black pepper

1.
In a food processor, combine the olives, garlic, olive oil, lemon juice, and rosemary. Season with salt and pepper. Process until the mixture is almost smooth; a little chunky is fine.

2.
Refrigerate in an airtight container. The tapenade will keep for several weeks.

PER SERVING
(2 tablespoons)

Calories: 73; Total Fat: 8g;

Total Carbohydrates: 2g;

Sugar: 0g; Fiber: 1g;

Protein: 0g; Sodium: 201mg

MAKES ABOUT 1 CUP / PREP TIME: 15 MINUTES

Kale replaces basil in this classic recipe. This pesto is delicious served with roasted winter squash or as a dip for Sweet Potato Chips (see
here
). Try stirring some into your favorite gluten-free pasta.