The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (33 page)

This dish has a lovely aroma from the curry, fresh ginger, and hints of lemon. If you don’t like it spicy, it’s just as delicious with sweet or mild curry instead. Serve as is, or garnish with toasted almonds and coconut for a satisfying crunchy texture.

2 tablespoons coconut oil

1 onion, chopped

2 garlic cloves, minced

1 tablespoon minced fresh ginger

2 teaspoons curry powder

1 teaspoon salt

¼ teaspoon freshly ground black pepper

1 (4-inch) piece lemongrass (white part only), bruised with the back of a knife

2 cups cubed butternut squash

2 cups chopped broccoli

1 (13.5-ounce) can coconut milk

1 cup vegetable broth, or chicken broth

1 pound firm whitefish fillets

¼ cup chopped fresh cilantro

1 scallion, sliced thin

Lemon wedges, for garnish

1.
In a large pot over medium-high heat, melt the coconut oil. Add the onion, garlic, ginger, curry powder, salt, and pepper. Sauté for 5 minutes.

2.
Add the lemongrass, butternut squash, and broccoli. Sauté for 2 minutes more.

3.
Stir in the coconut milk and vegetable broth and bring to a boil. Reduce the heat to simmer and add the fish. Cover the pot and simmer for 5 minutes, or until the fish is cooked through. Remove and discard the lemongrass.

4.
Ladle the curry into a serving bowl. Garnish with the cilantro and scallion and serve with the lemon wedges.

VARIATION TIP:
Salmon works well in this recipe too; or mix things up and use half salmon and half whitefish. If you do, make sure the size and thickness of the fillets are about the same so they cook at the same rate.

PER SERVING

Calories: 553; Total Fat: 39g;

Total Carbohydrates: 22g;

Sugar: 7g; Fiber: 6g;

Protein: 34g; Sodium: 881mg

SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 15 MINUTES

The classic sweet-and-sour chard recipe nicely complements the mild flavors of the fresh trout. Most fish counters sell boneless trout fillets; if yours doesn’t, ask them to fillet it for you. You can make this dish with any firm white fish.

4 boneless trout fillets

Salt

Freshly ground black pepper

1 tablespoon extra-virgin olive oil

1 onion, chopped

2 garlic cloves, minced

2 bunches chard, sliced

¼ cup golden raisins

1 tablespoon apple cider vinegar

½ cup vegetable broth

1.
Preheat the oven to 375°F.

2.
Season the trout with salt and pepper.

3.
In a large ovenproof pan over medium-high heat, heat the olive oil. Add the onion and garlic. Sauté for 3 minutes; add the chard and sauté for 2 minutes more.

4.
Add the raisins, cider vinegar, and broth to the pan. Layer the trout fillets on top. Cover the pan and place it in the preheated oven for about 10 minutes, or until the trout is cooked through.

SUBSTITUTION TIP:
If you can’t find trout, substitute 20 ounces of sole fillets. They should take about the same amount of time in the oven.

PER SERVING

Calories: 231; Total Fat: 10g;

Total Carbohydrates: 13g;

Sugar: 7g; Fiber: 2g;

Protein: 24g; Sodium: 235mg

SERVES 4 / PREP TIME: 3 MINUTES / COOK TIME: 12 MINUTES

Spice rubs are good to have in your pantry; they take just moments to put together and you can keep them in an airtight container at room temperature for several months. The spice combination used here is also good for chicken, salmon, and lamb. This particular recipe is great served with Kale Pesto (see
here
).

2 tablespoons Slow-Cooker Ghee (see
here
), melted, divided

4 (6-ounce) whitefish fillets

1 tablespoon paprika

2 teaspoons ground cumin

2 teaspoons onion powder

2 teaspoons salt

1 teaspoon ground turmeric

½ teaspoon freshly ground black pepper

1 tablespoon coconut sugar (optional)

1.
Preheat the oven to 400°F.

2.
Brush a shallow baking dish with 1 tablespoon of ghee.

3.
Place the fish fillets in the dish and brush them with the remaining 1 tablespoon of ghee.

4.
In a small bowl, combine the paprika, cumin, onion powder, salt, turmeric, pepper, and coconut sugar (if using).

5.
Use 1 tablespoon of the spice rub on the fillets, making sure the surface of the fish is covered with rub. Store the remaining rub for future use.

6.
Place the baking dish in the preheated oven and bake the fish for 12 to 15 minutes, or until firm and cooked through.

INGREDIENT TIP:
Coconut sugar is a low glycemic, minimally processed sugar that has a flavor similar to brown sugar. It can be omitted from the rub if you choose.

PER SERVING

Calories: 364; Total Fat: 20g;

Total Carbohydrates: 3g;

Sugar: 1g; Fiber: 1g;

Protein: 42g; Sodium: 1277mg

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

This classic dish from the American South fits well into ananti-inflammatory eating plan. Pecans are rich in magnesium, which is known to decrease inflammation. In keeping with the Southern theme, serve this trout with roasted sweet potatoes and green beans.

Extra-virgin olive oil, for brushing

4 large boneless trout fillets

Salt

Freshly ground black pepper

1 cup pecans, finely ground, divided

1 tablespoon coconut oil, melted, divided

2 tablespoon chopped fresh thyme leaves

Lemon wedges, for garnish

1.
Preheat the oven to 375°F.

2.
Brush a rimmed baking sheet with olive oil.

3.
Place the trout fillets on the baking sheet skin-side down. Season with salt and pepper.

4.
Gently press ¼ cup of ground pecans into the flesh of each fillet.

5.
Drizzle the melted coconut oil over the nuts and then sprinkle the thyme over the fillets.

6.
Give each fillet another sprinkle of salt and pepper.

7.
Place the sheet in the preheated oven and bake for 15 minutes, or until the fish is cooked through.

Sensitivity Alert

PER SERVING

Calories: 672; Total Fat: 59g;

Total Carbohydrates: 13g;

Sugar: 3g; Fiber: 9g;

Protein: 30g; Sodium: 110mg

SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 15 MINUTES