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 Page A

the maple syrup instead of the honey.
    PER SERVING
    Calories: 81; Total Fat: 0g;
    Total Carbohydrates: 18g;
    Sugar: 14g; Fiber: 1g;
    Protein: 0g; Sodium: 85mg

 

Coconut-Ginger Smoothie
    SERVES 1 / PREP TIME: 10 MINUTES

    • VEGAN
    • PALEO
    • MEDITERRANEAN
    • TIME-SAVING
    This is a coconut lover’s dream, as it has both shredded coconut and coconut milk. Avocado is added for protein, and ginger contributes healing properties. Feeling adventurous? Add a small basil leaf before blending.
    ½ cup coconut milk
    ½ cup coconut water
    ¼ avocado
    ¼ cup unsweetened coconut shreds or flakes
    1 teaspoon raw honey or maple syrup
    1 thin slice fresh ginger
    Pinch ground cardamom (optional)
    Ice (optional)
    In a blender, combine the coconut milk, coconut water, avocado, coconut, honey, ginger, cardamom (if using), and ice (if using). Blend until smooth.
    VEGAN TIP: If you’re following the Vegan Action Plan, use the maple syrup instead of the honey.
    PER SERVING
    Calories: 238; Total Fat: 18g;
    Total Carbohydrates: 16g;
    Sugar: 14g; Fiber: 10g;
    Protein: 5g; Sodium: 373mg

Super Green Smoothie
    SERVES 1 / PREP TIME: 10 MINUTES

    • VEGAN
    • PALEO
    • MEDITERRANEAN
    • TIME-SAVING
    This light, refreshing drink provides a fast and easy way to boost your daily intake of greens. It uses almond milk, which has less fat than coconut milk, and the touch of lemon juice and mint makes it alkalizing and soothing.
    1 cup packed spinach
    ½ cucumber, peeled
    ½ pear
    ¼ avocado
    1 teaspoon raw honey or maple syrup
    1 cup unsweetened almond milk
    2 mint leaves
    Pinch salt
    ½ lemon
    Ice (optional)
    In a blender, combine the spinach, cucumber, pear, avocado, honey, almond milk, mint leaves, salt, 1 or 2 squeezes of lemon juice, and the ice (if using). Blend until smooth.
    VEGAN TIP: If you’re following the Vegan Action Plan, use the maple syrup instead of the honey.
    PER SERVING
    Calories: 248; Total Fat: 14g;
    Total Carbohydrates: 33g;
    Sugar: 14g; Fiber: 10g;
    Protein: 5g; Sodium: 373mg

5

    • VEGAN
    • PALEO
    • MEDITERRANEAN
    • TIME-SAVING

Chia Breakfast Pudding
    SERVES 4 / PREP TIME: 10 MINUTES / REST TIME: 15 MINUTES

    Chia seeds are a double whammy: high in fiber and a good source of protein. When combined with liquid they thicken and soften to a tapioca-like consistency. Chia puddings are so fast and easy they can be enjoyed as a snack, dessert, or for breakfast. The cashews are a good source of minerals and added protein.
    Note: If you have nut sensitivities omit the cashews and use shaved coconut for that crunchy texture.
    2 cups almond milk
    ½ cup chia seeds
    ¼ cup maple syrup or raw honey
    1 teaspoon vanilla extract
    1 cup frozen no-added-sugar pitted cherries, thawed, juice reserved, divided
    ½ cup chopped cashews, divided
    1. In a quart jar with a tight-fitting lid, combine the almond milk, chia seeds, maple syrup, and vanilla. Shake well and set aside for at least 15 minutes. (You can also do this before bed and refrigerate overnight.) 2. Divide the pudding among four bowls, and top each with ¼ cup of cherries and 2 tablespoons of cashews.
    Sensitivity Alert
    VARIATION TIP: Using coconut milk instead of almond milk will make this pudding extra creamy.
    VEGAN TIP: If you’re following the Vegan Action Plan, use the maple syrup instead of the honey.
    PER SERVING
    Calories: 272; Total Fat: 14g;
    Total Carbohydrates: 38g;
    Sugar: 25g; Fiber: 6g;
    Protein: 7g; Sodium: 84mg

Coconut Rice
with
Berries
    SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 30 MINUTES

    • VEGAN
    The creaminess from the coconut milk and sweetness from the dates combine to make this a satisfying whole-grain breakfast. Toast slivered almonds and keep them on hand to add crunch and protein to any dish.
    1 cup brown basmati rice
    1 cup water
    1 cup coconut milk
    1 teaspoon salt
    2 dates, pitted and chopped
    1 cup fresh blueberries, or raspberries, divided
    ¼ cup toasted slivered almonds, divided
    ½ cup shaved coconut, divided
    1. In a medium