The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (14 page)

1 cup coconut milk

Ice (optional)

In a blender, combine the kale, avocado, grapes, cashews (if using), hemp seed, mint leaves, coconut milk, and ice (if using). Blend until smooth.

NUTRITION TIP:
Throw in some flaxseed for additional healthy fats, fiber, and magnesium.

PER SERVING

Calories: 500; Total Fat: 32g;

Total Carbohydrates: 47g;

Sugar: 34g; Fiber: 7g;

Protein: 13g; Sodium: 199mg

SERVES 1 / PREP TIME: 10 MINUTES

Naturally anti-inflammatory spices give this drink the distinctive chai flavor. With sweetness from dates and bananas, this smoothie also makes a great dessert. When bananas are almost too ripe, peel, slice, and freeze them. These frozen banana pieces are great to have on hand for smoothies when the craving hits.

1 cup unsweetened almond milk

1 date, pitted and chopped

¼ teaspoon vanilla extract

½ teaspoon chai spice blend

Pinch salt

1 banana, sliced into ¼-inch rounds

Ice cubes

In a blender, combine the almond milk, date, vanilla, chai spice blend, salt, banana, and ice. Blend until smooth.

RECIPE TIP:
Making your own chai spice blend is easy and offers just as much (if not more!) flavor than something you purchase. Combine 1 tablespoon
each
of cinnamon, ginger, nutmeg, cardamom, and cloves. Mix well and store in a tightly sealed jar at room temperature.

PER SERVING

Calories: 171; Total Fat: 4g;

Total Carbohydrates: 35g;

Sugar: 20g; Fiber: 5g;

Protein: 3g; Sodium: 336mg

SERVES 4 / PREP TIME: 15 MINUTES

Who needs sodas and bottled drinks when you can make a delicious, fresh, fruity punch right at home? Peaches are mashed with a touch of honey and the lemon juice makes the flavors pop. Serve over ice and garnish with fresh mint sprigs for a taste of summer in a glass.

1 (10-ounce) bag frozen no-added-sugar peach slices, thawed

3 tablespoons freshly squeezed lemon juice

3 tablespoons raw honey or maple syrup

1 tablespoon lemon zest

2 cups coconut water

2 cups sparkling water

4 fresh mint sprigs, divided

Ice

1.
In a food processor, combine the peaches, lemon juice, honey, and lemon zest. Process until smooth.

2.
In a large pitcher, stir together the peach purée and coconut water. Chill the mixture in the refrigerator.

3.
When ready to serve, fill four large (16-ounce) glasses with ice. Add 1 mint sprig to each glass. Add about ¾ cup peach mixture to each glass and top each with sparkling water.

INGREDIENT TIP:
If the raw honey is too solid, warm it slightly before using.

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

PER SERVING

Calories: 81; Total Fat: 0g;

Total Carbohydrates: 18g;

Sugar: 14g; Fiber: 1g;

Protein: 0g; Sodium: 85mg

SERVES 1 / PREP TIME: 10 MINUTES

This is a coconut lover’s dream, as it has both shredded coconut and coconut milk. Avocado is added for protein, and ginger contributes healing properties. Feeling adventurous? Add a small basil leaf before blending.

½ cup coconut milk

½ cup coconut water

¼ avocado

¼ cup unsweetened coconut shreds or flakes

1 teaspoon raw honey or maple syrup

1 thin slice fresh ginger

Pinch ground cardamom (optional)

Ice (optional)

In a blender, combine the coconut milk, coconut water, avocado, coconut, honey, ginger, cardamom (if using), 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: 238; Total Fat: 18g;

Total Carbohydrates: 16g;

Sugar: 14g; Fiber: 10g;

Protein: 5g; Sodium: 373mg

SERVES 1 / PREP TIME: 10 MINUTES

This light, refreshing drink provides a fast and easy way to boost your daily intake of greens. It uses almond milk, which has less fat than coconut milk, and the touch of lemon juice and mint makes it alkalizing and soothing.

1 cup packed spinach

½ cucumber, peeled

½ pear

¼ avocado

1 teaspoon raw honey or maple syrup

1 cup unsweetened almond milk

2 mint leaves

Pinch salt

½ lemon

Ice (optional)

In a blender, combine the spinach, cucumber, pear, avocado, honey, almond milk, mint leaves, salt, 1 or 2 squeezes of lemon juice, and the 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: 248; Total Fat: 14g;

Total Carbohydrates: 33g;

Sugar: 14g; Fiber: 10g;

Protein: 5g; Sodium: 373mg