The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (31 page)

MEDITERRANEAN TIP:
If you’re following the Mediterranean Action Plan, add 2 cups of cooked cubed chicken.

ACTION PLAN TIP:
If you’re following the Vegan Action Plan, double the quantities so you have enough leftovers for later in the week.

PER SERVING

Calories: 486; Total Fat: 21g;

Total Carbohydrates: 63g;

Sugar: 12g; Fiber: 8g;

Protein: 19g; Sodium: 771mg

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

White beans are the best choice for this dish; they are soft and easy to press into the zucchini boats. If you don’t have time to stuff the zucchini, slice the roasted zucchini and add it to the white beans and serve as a warm salad instead.

4 large zucchini, halved lengthwise

2 tablespoons extra-virgin olive oil, plus additional for brushing

½ teaspoon salt, plus additional for seasoning

Freshly ground black pepper

Pinch ground rosemary

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

½ cup chopped pitted green olives

2 garlic cloves, minced

1 cup coarsely chopped arugula

¼ cup chopped fresh parsley

1 tablespoon apple cider vinegar

1.
Preheat the oven to 375°F.

2.
Brush a rimmed baking sheet with olive oil.

3.
Using a small spoon or melon baller, carefully scoop out and discard the seeds from the zucchini halves.

4.
Brush the scooped-out section of each zucchini boat with olive oil and lightly season the inside of each boat with salt, pepper, and rosemary.

5.
Transfer the zucchini to the prepared baking sheet, cut-side up. Place the sheet in the preheated oven and roast for 15 to 20 minutes, or until the zucchini are tender and lightly browned.

6.
In a medium bowl, lightly mash the white beans with a fork.

7.
Add the olives, garlic, arugula, parsley, cider vinegar, the remaining ½ teaspoon of salt, and the remaining 2 tablespoons of olive oil. Season with pepper and mix well.

8.
Spoon the bean mixture into the zucchini boats and serve.

PALEO TIP:
Replace the white beans with 8 ounces of cooked ground lamb.

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

PER SERVING

Calories: 269; Total Fat: 12g;

Total Carbohydrates: 38g;

Sugar: 6g; Fiber: 10g;

Protein: 13g; Sodium: 873mg

SERVES 4 / PREP TIME: 5 MINUTES / COOK TIME: 10 MINUTES

It sounds impossible, but it works! Everything goes into the pot at the same time and cooks for about 10 minutes, or until the pasta is al dente. As if by magic, out comes pasta and sauce in one pot. There are many varieties of gluten-free pasta in the markets now. Check the ingredients so you don’t choose one made with corn products.

2 tablespoons extra-virgin olive oil, plus additional for drizzling

1 onion, sliced thin

2 garlic cloves, sliced thin

1 pound gluten-free penne pasta

1 (15-ounce) can chopped tomatoes

1½ teaspoons salt

¼ teaspoon freshly ground black pepper

¼ cup chopped fresh basil, plus 4 whole basil leaves

4½ cups water

1.
In a large, heavy-bottomed Dutch oven over medium heat, heat 2 tablespoons of olive oil. Add the onion, and garlic. Stir to coat with the oil.

2.
Add the pasta, tomatoes, salt, pepper, the 4 whole basil leaves, and water to the pot. Bring the liquid to a boil and cover the pot. Cook for 8 to 10 minutes. Check the pasta to see if it is cooked; add more water if necessary. Continue cooking until the pasta is tender.

3.
Transfer the pasta to a serving bowl and garnish with the remaining ¼ cup of chopped basil and a drizzle of olive oil.

Sensitivity Alert

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

VARIATION TIP:
For additional protein and more complex flavors, try topping the dish with microgreens like baby alfalfa sprouts.

PER SERVING

Calories: 518; Total Fat: 11g;

Total Carbohydrates: 95g;

Sugar: 4g; Fiber: 6g;

Protein: 10g; Sodium: 909mg

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

This dish works well because the sweet potatoes, buckwheat, and lentils all cook in the same amount of time. The kale balances the sweetness of the sweet potatoes. This recipe makes a lot, so there will definitely be leftovers for future meals.

1 tablespoon coconut oil

2 cups cubed sweet potatoes

1 yellow onion, chopped

2 garlic cloves, minced

2 teaspoons ground cumin

½ cup buckwheat groats

1 cup lentils, rinsed

6 cups vegetable broth

1 teaspoon salt

½ teaspoon freshly ground black pepper

2 cups chopped kale, thoroughly washed and stemmed

1.
In a large pot over medium-high heat, melt the coconut oil. Stir in the sweet potatoes, onion, garlic, and cumin. Sauté for 5 minutes.

2.
Add the buckwheat groats, lentils, vegetable broth, salt, and pepper. Bring to a boil. Reduce the heat to simmer, and cover the pot. Cook for 15 minutes, or until the sweet potatoes, buckwheat, and lentils are tender.

3.
Remove the pot from the heat. Add the kale and stir to combine. Cover the pot and let it sit for 5 minutes before serving.

TIME-SAVING TIP:
Using pre-cut sweet potatoes, often sold in the produce department of the grocery store, will cut your prep time.

INGREDIENT TIP:
Buckwheat groats may be purchased in the bulk department or the hot cereal aisle.

COOKING TIP:
For a creamy dish, substitute 1 cup of coconut milk for the 1 cup of vegetable broth.

PER SERVING

Calories: 427; Total Fat: 7g;

Total Carbohydrates: 69g;

Sugar: 4g; Fiber: 21g;

Protein: 24g; Sodium: 1755mg

SERVES 2 / PREP TIME: 15 MINUTES / COOK TIME: ABOUT 5 MINUTES PER PANCAKE

These do need a bit of prep time since the zucchini is shredded and then drains for a bit, but it’s worth it because the result is so versatile. Serve for breakfast as is, or topped with a fried egg for extra protein; they’re also delicious with Mint Sauce (see
here
) or Green Olive Tapenade (see
here
).