A Full-Day Meal Plan Of Anti-Inflammatory Recipes
The link between chronic disease and inflammation based on a poor diet and sedentary lifestyle has been made clear by now, as outlined in an article from the Centers for Disease Control and Prevention.
The wrath of chronic disease – including heart disease, cancer, stroke, rheumatoid arthritis and many others – research has identified is caused by inflammation.
"The best medicine to ease the massive suffering endured by so many in our population today is an active lifestyle and an anti-inflammatory diet; food should be nourishing and pleasurable," says nutritionist and juicing pioneer Cherie Calbom, MS, in her latest book, "The Juice Lady's Anti-Inflammation Diet."
"Whether you're on a vegetarian, vegan, low-carb, no-carb, Mediterranean, Neanderthal or any other kind of diet, there are delicious recipes available to anyone who wants to up their anti-inflammation efforts."
Below, Calbom lists just three of her many recipes, with some ingredients that you may already have your pantry.
BREAKFAST: Spanish Frittata
For the Frittata
- 12 large organic eggs
- ½ cup coconut milk
- ½ teaspoon sea salt, or more to taste
- 2 tablespoons coconut oil or extra-virgin olive oil
- 1 small red onion, finely chopped
- ½ cup sautéed mushrooms or your favorite vegetable
- 1 cup spinach or arugula
1. Preheat oven to 375ºF degrees.
2. Whisk the eggs and coconut milk with 2 pinches of salt. Set aside.
3. Prepare pan with coconut oil and medium-high heat and sauté onions until translucent, about 3 minutes. Add mushroom or favorite vegetable and sauté until soft. Toss in spinach and fold into veggie mixture just until wilted. Remove vegetables from pan; set aside.
4. Turn down the heat to low, adding a little more coconut oil if needed. Using the same skillet, add the eggs, shaking to distribute the mixture evenly. Cook over medium-low heat for 5 minutes using a spatula to spread the eggs from the edges to the center until the edges are no longer runny. Arrange the vegetable mixture over the top evenly.
5. Transfer to the oven and cook for 5 minutes until set and slightly browned. Remove from oven. Be very aware of the hot handle! To finish, slide partially cooked frittata onto a large plate; wearing oven mitts, place a plate over the pan and, holding the two together, invert them so the frittata drops onto the plate. Slide the frittata back into the pan so partially cooked side is up. Place back in oven to cook 3-4 minutes more. Serve with a simple salad with a citrus vinaigrette.
LUNCH: Tropical Quinoa Salad With Cashews
For the quinoa
- 1 cup dried quinoa, rinsed well
- ½ red onion, finely chopped
- 1 cup apple or carrot, finely chopped
- juice of 1 lime
- 2 tablespoons honey or agave
- 1 tablespoon extra-virgin olive oil
- 1 large mango, chopped (not overly ripe)
- ¼ cup mint, finely chopped
- 1 teaspoon sea salt, to taste
- freshly ground black pepper, to taste
- ½-inch-piece ginger, finely chopped
- 1 avocado, chopped or thinly sliced
- 1 cup cashews, coarsely chopped
- 3 cups Romaine lettuce (or greens of choice), roughly chopped
1. Cook the quinoa: Bring 2 cups of water to a boil in a medium saucepan; add the quinoa and simmer, covered 15-20 minutes. Set aside and let cool (spread out for best results).
2. In a large bowl toss the chopped red onion and apple/carrot. Whisk together the lime juice, honey and olive oil. Add to the bowl. Add the cooked, cooled quinoa and mango to the bowl and toss well. Mix in mint, cilantro, ginger and salt and pepper, to taste. Garnish with sliced avocado and cashews. Scoop mixture over greens and serve chilled or at room temperature.
DINNER: Salmon With Stone Fruit + Lavender Chutney
For the salmon
Double the recipe for MindBodyGreen's Broth-Poached Salmon, leaving out the boom choy and sesame seeds
For the chutney
- 2 lbs. stone fruit, small dice
- 1 large onion, finely chopped
- zest of 1 lemon or lime
- 2 tablespoons garlic, minced
- ¼ teaspoon chili flakes (optional)
- 1/3 cup red wine vinegar
- ¾ cup raw honey or agave
- ¾ teaspoon sea salt
- 2 tablespoon fresh lavender (or use basil or mint; use 1 teaspoon dried lavender if you cannot find it fresh)
1. To make the chutney: In a saucepan combine all prepared ingredients except the herbs. Bring to a boil. Continue cooking at a rolling boil, 15 minutes. Stir occasionally. Mix in fresh herbs and/or lavender at the end.
2. To assemble: Top the poached salmon with the chutney and served alongside grilled asparagus.
SNACK: Cherry Chocolate Shake
- 1 tablespoon unsweetened, unprocessed cocoa powder
- ½ cup frozen dark cherries, pitted
- 1 cup coconut; almond or flax milk
- ½ teaspoon pure vanilla extract; several drops of liquid stevia (suggest Sweet Leaf Vanilla Creme)
- ice cubes as desired
Place all ingredients in a blender and process until smooth.