The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (27 page)

SERVES 4 TO 6 / PREP TIME: 15 MINUTES / COOK TIME: 25 TO 35 MINUTES

Roasting root vegetables is an easy way to get even the pickiest eaters to eat them. The vegetables become sweeter and more intensely flavored, and the outsides are slightly crispy, brown, and delicious. Any leftovers can be turned into Roasted Vegetable Soup (see
here
).

2 small sweet potatoes, peeled and cut into 1-inch cubes

1 bunch beets, peeled and cut into 1-inch cubes

4 carrots, peeled and cut into 1-inch rounds

3 parsnips, peeled and cut into 1-inch rounds

¼ cup coconut oil, melted

1 tablespoon extra-virgin olive oil

1 tablespoon raw honey, or maple syrup

1 teaspoon salt

½ teaspoon freshly ground black pepper

1.
Preheat the oven to 400°F.

2.
Line two rimmed baking sheets with parchment paper.

3.
In a large bowl, combine the sweet potatoes, beets, carrots, and parsnips. Add the coconut oil, olive oil, honey, salt, and pepper. Toss to coat the vegetables.

4.
Divide the vegetables between the two baking sheets, spreading them into a single layer.

5.
Place the sheets in the preheated oven and bake the vegetables for 10 to 15 minutes. Turn them so they brown on the other side. Continue to bake the vegetables for 10 to 15 minutes more, or until brown and tender. Serve warm or at room temperature.

COOKING TIP:
If the vegetables are brown but not quite cooked through, remove them from the oven. Cover the pans with aluminum foil and let the vegetables steam for about 10 minutes. Also, the fresher the vegetables, the less time needed to roast them.

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

PER SERVING

Calories: 460; Total Fat: 18g;

Total Carbohydrates: 74g;

Sugar: 23g; Fiber: 14g;

Protein: 6g; Sodium: 760mg

SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: 20 MINUTES

Turmeric, used here in the spice rub for the chicken, is a powerful anti-inflammatory. This rub is also delicious on salmon, which you could use in place of the chicken. Marinate it for at least 30 minutes, or overnight, for the best flavor.

4 boneless skinless chicken breasts

1 tablespoon extra-virgin olive oil

1 tablespoon chopped fresh cilantro

1 garlic clove, minced

1 teaspoon salt

¼ teaspoon ground turmeric

¼ teaspoon freshly ground black pepper

½ cup plain unsweetened almond yogurt

1 tablespoon freshly squeezed lemon juice

1 teaspoon lemon zest

½ cup chopped almonds

6 cups chopped romaine lettuce

1.
In a shallow baking dish, place the chicken breast.

2.
In a small bowl, whisk together the olive oil, cilantro, garlic, salt, turmeric, and pepper. Rub the mixture all over the chicken. Cover the chicken and marinate, refrigerated, for at least 30 minutes, or overnight.

3.
Preheat the oven to 375°F. When the oven is hot, place the baking dish in the preheated oven and bake the chicken for 20 minutes. Remove from the oven and set aside.

4.
In a large bowl, whisk together the yogurt, lemon juice, and lemon zest. Add the almonds and romaine lettuce and toss to coat the lettuce with the dressing.

5.
Transfer the salad to a serving platter. Slice the chicken breasts into strips and arrange them over lettuce.

Sensitivity Alert

TIME-SAVER TIP:
The chicken can be cooked a day ahead and served cold over the salad.

VEGAN TIP:
Instead of chicken, mix the olive oil, cilantro, garlic, salt, turmeric, and pepper with a can of drained garbanzo or white beans and serve over the yogurt-dressed greens.

PER SERVING

Calories: 418; Total Fat: 21g;

Total Carbohydrates: 10g;

Sugar: 3g; Fiber: 4g;

Protein: 46g; Sodium: 759mg

SERVES 4 TO 6 / PREP TIME: 20 MINUTES

A refreshing twist on the typical brown rice and lentil combination. Fresh-tasting and crunchy red lentils, soaked overnight, are paired with jicama and pear here. The base for this salad can be made the night before and the fruits and vegetables added the next day.

1 cup red lentils

2 cups water

4 cups cooked brown rice

1 (15-ounce) can lentils, drained and rinsed

Chicken Lettuce Wraps sauce (see
here
)

1 head radicchio, cored and torn into pieces, divided

1 small jicama, peeled and cut into thin sticks, divided

2 red Bartlett (or other) ripe pears, cored, quartered, and sliced, divided

2 scallions, sliced, divided

1.
In a medium bowl, combine the red lentils and the water. Cover and refrigerate overnight. Drain the lentils when ready to prepare the salad.

2.
In a medium bowl, combine the brown rice and canned lentils. Stir in half of the Chicken Lettuce Wraps sauce. Let the mixture stand for at least 30 minutes, or overnight.

3.
Divide the lentil-rice mixture among serving bowls. Top each bowl with equal amounts of the soaked and drained red lentils. Garnish each serving with the radicchio, jicama, pears, and scallions.

4.
Drizzle each with some of the remaining Chicken Lettuce Wraps sauce.

PER SERVING

Calories: 989; Total Fat: 31g;

Total Carbohydrates: 151g;

Sugar: 16g; Fiber: 35g;

Protein: 31g; Sodium: 272mg

SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: 20 MINUTES

Roasting cauliflower makes it tender on the inside with crunchy bits on the outside. Adding almond sauce makes it delectable. This can be served warm or cold and as a side dish or salad.

1 head cauliflower, cut into florets

¼ cup extra-virgin olive oil

½ teaspoon ground turmeric

1 ½ teaspoons salt, divided

½ teaspoon freshly ground black pepper, divided

1 cup plain unsweetened almond yogurt

¼ cup almond butter

1 scallion, sliced

1 garlic clove, minced

1 tablespoon chopped fresh parsley

1 tablespoon freshly squeezed lemon juice

1 tablespoon maple syrup

1.
Preheat the oven to 400°F.