The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health by Dorothy Calimeris, Sondi Bruner Read Free Book Online

sweet nor savory, gets some sweetness from the mango, which is balanced by the tartness of the grapes and the savory flavors of fennel, which also aids digestion, and thyme, which helps the respiratory system. The tropical-inspired blend is like a breath of fresh air to your diet, and the pepper gives it just a little kick.
    1 cup fresh or frozen mango chunks
    ½ cup fresh seedless green grapes
    ¼ fennel bulb
    ½ cup unsweetened almond milk
    ½ teaspoon fresh thyme leaves
    Pinch sea salt
    Pinch freshly ground black pepper
    Ice (optional)
    In a blender, combine the mango, grapes, fennel, almond milk, thyme leaves, sea salt, pepper, and ice (if using). Blend until smooth.
    PER SERVING
    Calories: 274; Total Fat: 4g;
    Total Carbohydrates: 65g;
    Sugar: 54g; Fiber: 7g;
    Protein: 3g; Sodium: 125mg

Protein Powerhouse Smoothie
    SERVES 1 / PREP TIME: 10 MINUTES

    • VEGAN
    • PALEO
    • MEDITERRANEAN
    • TIME-SAVING
    This glass of creamy, protein-packed deliciousness delivers the nutrition you need to face the day. Avocado, hemp seed, and cashews add protein without the use of protein powder. Coconut milk and avocado provide the creamy texture. Hello day!
    1 cup packed kale leaves, thoroughly washed
    ¼ avocado
    1 cup fresh grapes
    ¼ cup cashews (optional)
    1 tablespoon hemp seed
    1 or 2 mint leaves
    1 cup coconut milk
    Ice (optional)
    In a blender, combine the kale, avocado, grapes, cashews (if using), hemp seed, mint leaves, coconut milk, and ice (if using). Blend until smooth.
    NUTRITION TIP: Throw in some flaxseed for additional healthy fats, fiber, and magnesium.
    PER SERVING
    Calories: 500; Total Fat: 32g;
    Total Carbohydrates: 47g;
    Sugar: 34g; Fiber: 7g;
    Protein: 13g; Sodium: 199mg

Chai Smoothie
    SERVES 1 / PREP TIME: 10 MINUTES

    • VEGAN
    • PALEO
    • MEDITERRANEAN
    • TIME-SAVING
    Naturally anti-inflammatory spices give this drink the distinctive chai flavor. With sweetness from dates and bananas, this smoothie also makes a great dessert. When bananas are almost too ripe, peel, slice, and freeze them. These frozen banana pieces are great to have on hand for smoothies when the craving hits.
    1 cup unsweetened almond milk
    1 date, pitted and chopped
    ¼ teaspoon vanilla extract
    ½ teaspoon chai spice blend
    Pinch salt
    1 banana, sliced into ¼-inch rounds
    Ice cubes
    In a blender, combine the almond milk, date, vanilla, chai spice blend, salt, banana, and ice. Blend until smooth.
    RECIPE TIP: Making your own chai spice blend is easy and offers just as much (if not more!) flavor than something you purchase. Combine 1 tablespoon
each
of cinnamon, ginger, nutmeg, cardamom, and cloves. Mix well and store in a tightly sealed jar at room temperature.
    PER SERVING
    Calories: 171; Total Fat: 4g;
    Total Carbohydrates: 35g;
    Sugar: 20g; Fiber: 5g;
    Protein: 3g; Sodium: 336mg

Peachy Mint Punch
    SERVES 4 / PREP TIME: 15 MINUTES

    • VEGAN
    • PALEO
    • MEDITERRANEAN
    • TIME-SAVING
    Who needs sodas and bottled drinks when you can make a delicious, fresh, fruity punch right at home? Peaches are mashed with a touch of honey and the lemon juice makes the flavors pop. Serve over ice and garnish with fresh mint sprigs for a taste of summer in a glass.
    1 (10-ounce) bag frozen no-added-sugar peach slices, thawed
    3 tablespoons freshly squeezed lemon juice
    3 tablespoons raw honey or maple syrup
    1 tablespoon lemon zest
    2 cups coconut water
    2 cups sparkling water
    4 fresh mint sprigs, divided
    Ice
    1. In a food processor, combine the peaches, lemon juice, honey, and lemon zest. Process until smooth.
    2. In a large pitcher, stir together the peach purée and coconut water. Chill the mixture in the refrigerator.
    3. When ready to serve, fill four large (16-ounce) glasses with ice. Add 1 mint sprig to each glass. Add about ¾ cup peach mixture to each glass and top each with sparkling water.
    INGREDIENT TIP: If the raw honey is too solid, warm it slightly before using.
    VEGAN TIP: If you’re following the Vegan Action Plan, use