The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (30 page)

1 cup brown basmati rice

2 cups vegetable broth

3 tablespoons coconut oil, divided

2 teaspoons salt, divided

1 pint sliced mushrooms

2 garlic cloves, sliced thin

4 ounces fresh snow peas, strings removed

2 carrots, sliced thin

½ cup frozen peas, thawed

2 scallions, sliced thin

3 tablespoons chopped fresh cilantro

3 tablespoons freshly squeezed lime juice

1 tablespoon toasted sesame oil

1 tablespoon coconut aminos

½ teaspoon red pepper flakes

1.
In a medium saucepan over high heat, stir together the basmati rice, vegetable broth, 1 tablespoon of coconut oil, and 1 teaspoon of salt. Bring to a boil, then reduce the heat to simmer. Cover the pot and cook the rice for 25 to 35 minutes, or until tender.

2.
In a large pan over high heat, melt the remaining 2 tablespoons of coconut oil. Add the mushrooms. Sauté for about 5 minutes, or until they are slightly browned.

3.
Add the garlic, snow peas, and carrots. Sauté for 3 minutes more. Add the thawed peas and cover the pan to warm them through.

4.
Add the sautéed vegetables to the rice and stir to combine. When ready to serve, stir in the scallions, cilantro, lime juice, sesame oil, coconut aminos, red pepper flakes, and the remaining 1 teaspoon of salt.

INGREDIENT TIP:
This recipe calls for brown basmati rice because it cooks faster but any variety of brown rice will work. If you’re concerned the rice will boil over while it cooks, leave the cover slightly ajar.

PER SERVING

Calories: 371; Total Fat: 15g;

Total Carbohydrates: 51g;

Sugar: 5g; Fiber: 4g;

Protein: 9g; Sodium: 1591mg

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

If you love Italian food, this dish is for you. Risotto has the reputation of being difficult to make, but, really, it is not. The secret is to add the liquid slowly while constantly stirring the rice. Once all the liquid is incorporated and the rice is tender you will have a warm, creamy, satisfying meal. If you can’t find arborio rice, use any short-grain white rice. Brown rice won’t work well for risotto because of its harder outer shell.

2 tablespoons extra-virgin olive oil

1 large shallot, sliced

1 garlic clove, minced

1 pint sliced mushrooms

1½ cups arborio rice

3 cups vegetable broth, warmed

1 teaspoon salt

½ teaspoon freshly ground black pepper

Pinch ground nutmeg

1 tablespoon chopped fresh thyme leaves

Balsamic vinegar, for garnish

1.
In a large skillet over high heat, heat the olive oil. Add the shallot and garlic. Sauté for 3 minutes.

2.
Add the mushrooms and rice. Sauté for 3 minutes more.

3.
Reduce the heat to medium-high. Add the vegetable broth one cup at a time, stirring constantly until the rice has absorbed the liquid before adding another cup of broth.

4.
Once all the broth is absorbed add the salt, pepper, and nutmeg. Taste the risotto to see if the rice is cooked through; it should be tender but not mushy.

5.
Transfer the risotto to a serving dish. Garnish with the thyme leaves and drizzle with the balsamic vinegar.

COOKING TIP:
If the rice isn’t cooked through and you’ve used all the broth, add more liquid (broth or water), ¼ cup at a time, until the rice is tender. If the rice is just a touch underdone, cover the risotto, turn off the heat, and let it sit for 5 minutes.

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 leftovers for later in the week.

PER SERVING

Calories: 359; Total Fat: 9g;

Total Carbohydrates: 60g;

Sugar: 1g; Fiber: 3g;

Protein: 10g; Sodium: 1162mg

SERVES 4 TO 6 / PREP TIME: 15 MINUTES / COOK TIME: 20 MINUTES

This is a one-skillet supper, made creamy with the addition of coconut milk, and comforting with the addition of sage and walnuts. This is an easy recipe to double and freeze in single-serving containers for future meals or to take for lunch.

1 tablespoon coconut oil

1 onion, peeled and chopped

2 garlic cloves, minced

1 small butternut squash, peeled, seeded, and cut into ½-inch cubes

4 cups packed spinach

1 teaspoon salt

½ teaspoon freshly ground black pepper

1 (13.5-ounce) can coconut milk

1½ or 2 cups vegetable broth

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

¼ cup chopped fresh parsley

2 tablespoons chopped fresh sage

½ cup chopped toasted walnuts

1.
Preheat the oven to 375°F.

2.
In a large ovenproof skillet over high heat, melt the coconut oil. Add the onion and garlic. Sauté for 3 minutes.

3.
Add the butternut squash, spinach, salt, and pepper. Sauté for 3 minutes more.

4.
Stir in the coconut milk and just enough vegetable broth to cover the squash. Bring the liquid to a boil.

5.
Add the lentils, parsley, and sage. Stir to combine.

6.
Place the skillet in the preheated oven and bake the casserole for 15 to 20 minutes, or until the squash is tender.

7.
Transfer the casserole to a serving dish and garnish with the walnuts.

Sensitivity Alert

PALEO TIP:
Omit the lentils and use chicken broth instead of vegetable broth.

TIME-SAVING TIP:
Use pre-cut butternut squash from the produce section of your grocery store.

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

PER SERVING

Calories: 502; Total Fat: 37g;

Total Carbohydrates: 47g;

Sugar: 9g; Fiber: 16g;

Protein: 20g; Sodium: 1163mg

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

Traditional Pad Thai has tofu, peanuts, and sugar in it. The more nutritious buckwheat soba noodles replace the rice noodles in this recipe, almonds or cashews replace the peanuts, and raw honey or coconut sugar adds a touch of sweetness.

1 (8-ounce) package buckwheat soba noodles

1 tablespoon coconut oil

1 red onion, chopped

2 garlic cloves, minced

2 teaspoons minced fresh ginger

1 zucchini, chopped

2 bok choy, sliced thin

1 tablespoon coconut aminos

1 tablespoon apple cider vinegar

3 tablespoons almond butter or cashew butter

2 tablespoons toasted sesame oil

1 tablespoon raw honey or coconut sugar

¼ cup vegetable broth, or water

Salt

2 scallions, sliced thin

¼ cup chopped fresh cilantro

2 tablespoons sesame seeds

1.
Cook the soba noodles according to the package directions, drain, and set aside.

2.
In a large pan over high heat, melt the coconut oil. Add the red onion, garlic, ginger, zucchini, and bok choy. Sauté for 5 minutes.

3.
Add the coconut aminos, cider vinegar, almond butter, sesame oil, honey, and vegetable broth. Cook for 2 minutes, stirring constantly.

4.
Add the soba noodles to the pan and sauté them, using a large spatula to scoop the mixture from the bottom of the pan to the top to combine the vegetables with the noodles. Season with salt, and transfer the Pad Thai to a serving dish. Garnish with the scallions, cilantro, and sesame seeds.

Sensitivity Alert

SUBSTITUTION TIP:
If you prefer the more traditional rice noodles, use them instead of the soba noodles.

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