The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (17 page)

1 tablespoon melted coconut oil, or almond butter, plus additional for greasing the pan

1 tablespoon maple syrup

1 teaspoon vanilla extract

½ cup coconut flour

1 teaspoon baking soda

½ teaspoon salt

1.
In a medium bowl, mix together the eggs, coconut milk, coconut oil, maple syrup, and vanilla with an electric mixer.

2.
In a small bowl, stir together the coconut flour, baking soda, and salt. Add these dry ingredients to the wet ingredients and beat well, until smooth and lump free.

3.
If the batter is too thick, add additional liquid to thin to the consistency of traditional pancake batter.

4.
Lightly grease a large skillet with coconut oil. Place it over medium-high heat.

5.
Add the batter in ½-cup scoops and cook for about 3 minutes, or until golden brown on the bottom. Flip and cook for about 2 minutes more.

6.
Stack the pancakes on a plate while continuing to cook the remaining batter. This makes about 8 pancakes.

STORAGE TIP:
These pancakes do not freeze or reheat well; plan on eating them the same day you cook them.

PER SERVING

Calories: 193; Total Fat: 11g;

Total Carbohydrates: 15g;

Sugar: 6g; Fiber: 6g;

Protein: 9g; Sodium: 737mg

MAKES 12 MUFFINS / PREP TIME: 15 MINUTES / COOK TIME: 15 MINUTES

Spinach in muffins? People put zucchini, carrots, pumpkin, and beets in baked goods, so why not spinach? Kids love these muffins—and they never need to know they contain vegetables. Tell them they are green for good luck.

Cooking spray

2 cups packed spinach

2 eggs

¼ cup raw honey

3 tablespoons extra-virgin olive oil

1 teaspoon vanilla extract

1 cup oat flour

1 cup almond flour

2 teaspoons baking powder

1 teaspoon baking soda

½ teaspoon salt

Pinch freshly ground black pepper

1.
Preheat the oven to 350°F.

2.
Line or grease 12 muffin cups with cooking spray.

3.
In a food processor, combine the spinach, eggs, honey, olive oil, and vanilla. Process until smooth.

4.
In a medium bowl, whisk together the oat flour, almond flour, baking powder, baking soda, salt, and pepper. Transfer the spinach mixture to the bowl and mix well.

5.
Fill each muffin cup two-thirds full. Place the muffins in the preheated oven and bake for about 15 minutes, or until lightly browned and the centers feel firm to the touch.

6.
Transfer the pan to a cooling rack, and let cool for 10 minutes before removing the muffins from the tin.

VEGAN TIP:
Replace the eggs with a mixture of 1 tablespoon of ground flaxseed mixed with 3 tablespoons of water for each egg.

PALEO TIP:
Use only almond flour instead of the combination of almond and oat flours.

PER SERVING

Calories: 108; Total Fat: 6g;

Total Carbohydrates: 12g;

Sugar: 6g; Fiber: 1g;

Protein: 3g; Sodium: 217mg

SERVES 2 / PREP TIME: 5 MINUTES / COOK TIME: 10 MINUTES

Oregano, garlic, and tomatoes are classic Mediterranean flavors in this high-protein breakfast. The avocado slices add micronutrients and healthy fats. This is the perfect breakfast to get you energized for a busy day.

4 eggs

2 teaspoons chopped fresh oregano

1 tablespoon extra-virgin olive oil

1 cup cherry tomatoes, halved

½ garlic clove, sliced

½ avocado, sliced

1.
In a medium bowl, beat the eggs until well combined; whisk in the oregano.

2.
Place a large skillet over medium heat. Once the pan is hot, add the olive oil.

3.
Pour the eggs into the skillet and use either a heat-resistant spatula or wooden spoon to scramble the eggs. Transfer the eggs to a serving dish.

4.
Add the cherry tomatoes and garlic to the pan and sauté for about 2 minutes. Spoon the tomatoes over the eggs and top the dish with the avocado slices.

Sensitivity Alert

PER SERVING

Calories: 310; Total Fat: 26g;

Total Carbohydrates: 10g;

Sugar: 3g; Fiber: 5g;

Protein: 13g; Sodium: 131mg

SERVES 6 / PREP TIME: 15 MINUTES / COOK TIME: 20 MINUTES

This frittata is not really a frittata at all; eggs are replaced with a garbanzo bean batter that provides a flavorful protein base. Enjoy this with fresh fruit for breakfast or a simple green salad for lunch or dinner.

1½ cups chickpea flour

1½ cups water

1 teaspoon salt

2 tablespoons extra-virgin olive oil

1 small red onion, diced

2 pints sliced mushrooms

1 teaspoon ground turmeric

½ teaspoon ground cumin

1 teaspoon salt

½ teaspoon freshly ground black pepper

2 tablespoons chopped fresh parsley

1.
Preheat the oven to 350°F.

2.
In a small bowl, slowly whisk the water into the chickpea flour; add the salt and set aside.

3.
In a large cast iron or oven-safe skillet over high heat, add the olive oil. When the oil is hot, add the onion. Sauté for 3 to 5 minutes, until onion is softened and slightly translucent. Add the mushrooms and sauté for 5 minutes more. Add the turmeric, cumin, salt, and pepper, and sauté for 1 minute.

4.
Pour the batter over the vegetables and sprinkle with the parsley. Place the skillet in the preheated oven and bake for 20 to 25 minutes.

5.
Serve warm or at room temperature.

PALEO TIP:
If you’re following the Paleo Action Plan, omit the chickpea batter. Beat 6 eggs until frothy. Pour the eggs over the sautéed vegetables.

MEDITERRANEAN TIP:
If you’re following the Mediterranean Action Plan, crumble 2 ounces of goat’s milk feta cheese over the batter prior to baking.

TIME-SAVING TIP:
Buy the red onions already chopped and the mushrooms pre-sliced.

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: 240; Total Fat: 8g;

Total Carbohydrates: 34g;

Sugar: 7g; Fiber: 10g;

Protein: 11g; Sodium: 792mg

SERVES 4 / PREP TIME: 10 MINUTES