The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (18 page)

These wraps will add a healthy touch of elegance to any brunch or lunch table. Salmon is loaded with omega-3s and is a fast and easy high-protein alternative to eggs. English cucumbers, also known as seedless cucumbers, are more digestible and taste sweeter since they contain fewer seeds.

8 large butter lettuce leaves

½ English cucumber, sliced thin

8 ounces smoked salmon, divided

1 tablespoon chopped fresh chives

4 tablespoons Almost Caesar Salad Dressing (see
here
), divided

1.
On a serving dish, arrange the lettuce leaves in a single layer.

2.
Evenly divide the cucumber slices among the lettuce leaves. Top each leaf with 2 ounces of smoked salmon.

3.
Garnish with the chives and drizzle each wrap with 1 tablespoon of Almost Caesar Salad Dressing.

MEDITERRANEAN TIP:
Add 2 tablespoons of goat cheese per wrap.

PER SERVING

Calories: 107; Total Fat: 5g;

Total Carbohydrates: 6g;

Sugar: 4g; Fiber: 1g;

Protein: 11g; Sodium: 1261mg

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

Sweet potatoes, mushrooms, and greens provide a deliciously satisfying meal with great nutrition. Turn this recipe into a timesaver by purchasing pre-sliced onions and mushrooms; or make a double batch on the weekend to enjoy all week.

2 tablespoons coconut oil

½ onion, sliced thin

1 cup sliced mushrooms

1 garlic clove, sliced thin

2 large sweet potatoes, cooked and cut into ½-inch cubes

1 cup finely chopped Swiss chard

½ cup vegetable broth

1 teaspoon salt

¼ teaspoon freshly ground pepper

1 tablespoon chopped fresh thyme

1 tablespoon chopped fresh sage

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

2.
Add the onion, mushrooms, and garlic. Sauté for about 8 minutes, or until the onions and mushrooms are tender.

3.
Add the sweet potatoes, Swiss chard, and vegetable broth. Cook for 5 minutes.

4.
Stir in the salt, pepper, thyme, and sage.

NUTRITION TIP:
Vegans can add 1 cup of cooked black beans for a protein boost. If you are following the Mediterranean or Paleo Plans, crumble Easy Turkey Breakfast Sausage (see
here
) into the hash.

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

PER SERVING

Calories: 212; Total Fat: 7g;

Total Carbohydrates: 35g;

Sugar: 2g; Fiber: 6g;

Protein: 30g; Sodium: 708mg

CUCUMBER-YOGURT DIP

WHITE BEAN DIP

MASHED AVOCADO WITH JICAMA SLICES

CREAMY BROCCOLI DIP

SMOKED TROUT AND MANGO WRAPS

KALE CHIPS

SMOKED TURKEY–WRAPPED ZUCCHINI STICKS

CRUNCHY-SPICY CHICKPEAS

SWEET POTATO CHIPS

MINI SNACK MUFFINS

STRAWBERRY-CHIA ICE POPS

SERVES 4 / PREP TIME: 15 MINUTES

This is a classic tzatziki sauce made with coconut yogurt rather than the traditional dairy yogurt. Plain, unsweetened almond milk yogurt can be used, as well. Let the dip sit for at least one hour before serving to allow the flavors to develop—it makes a big difference. Serve with fresh vegetables or gluten-free crackers, or use as a sauce with chicken or fish.

1 cucumber, peeled and shredded

1 cup plain coconut yogurt

1 garlic clove, minced

1 scallion, chopped

2 tablespoons chopped fresh dill

1 teaspoon salt

2 tablespoons freshly squeezed lemon juice

2 tablespoons extra-virgin olive oil

1.
Place the shredded cucumber in a fine-mesh strainer to drain.

2.
In a small bowl, stir together the yogurt, garlic, scallion, dill, salt, and lemon juice.

3.
Fold in the drained cucumber and spoon into a serving bowl.

4.
Just before serving, drizzle with the olive oil.

PER SERVING

Calories: 104; Total Fat: 9g;

Total Carbohydrates: 7g;

Sugar: 2g; Fiber: 3g;

Protein: 1g; Sodium: 636mg

MAKES 4 TO 6 SERVINGS / PREP TIME: 15 MINUTES

Simple, fast, and delicious. What’s not to love? Swap garbanzo beans for the white beans to make this more hummus-like.

1 (15-ounce) can white beans, drained and rinsed

1 garlic clove

1 tablespoon tahini, or almond butter

3 tablespoons extra-virgin olive oil

¼ cup chopped pitted green olives

1 tablespoon chopped fresh parsley

¼ teaspoon salt

2 tablespoons freshly squeezed lemon juice

1.
In a food processor, combine the white beans, garlic, and tahini. With the machine running on low, slowly add the olive oil in a thin, steady stream. If the dip is too thick, thin with some water.

2.
Add the olives, parsley, and salt. Pulse to combine. Stir in the lemon juice.

3.
Spoon into a serving bowl and serve with raw vegetables and gluten-free crackers.

Sensitivity Alert

PER SERVING

Calories: 239; Total Fat: 14g;

Total Carbohydrates: 25g;

Sugar: 0g; Fiber: 6g;

Protein: 9g; Sodium: 358mg

SERVES 4 / PREP TIME: 15 MINUTES