The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health by Dorothy Calimeris, Sondi Bruner Page B
Authors: Dorothy Calimeris, Sondi Bruner
Ads: Link
PALEO
• MEDITERRANEAN
• TIME-SAVING
Oregano, garlic, and tomatoes are classic Mediterranean flavors in this high-protein breakfast. The avocado slices add micronutrients and healthy fats. This is the perfect breakfast to get you energized for a busy day.
4 eggs
2 teaspoons chopped fresh oregano
1 tablespoon extra-virgin olive oil
1 cup cherry tomatoes, halved
½ garlic clove, sliced
½ avocado, sliced
1. In a medium bowl, beat the eggs until well combined; whisk in the oregano.
2. Place a large skillet over medium heat. Once the pan is hot, add the olive oil.
3. Pour the eggs into the skillet and use either a heat-resistant spatula or wooden spoon to scramble the eggs. Transfer the eggs to a serving dish.
4. Add the cherry tomatoes and garlic to the pan and sauté for about 2 minutes. Spoon the tomatoes over the eggs and top the dish with the avocado slices.
Sensitivity Alert
PER SERVING
Calories: 310; Total Fat: 26g;
Total Carbohydrates: 10g;
Sugar: 3g; Fiber: 5g;
Protein: 13g; Sodium: 131mg
Mushroom “Frittata”
SERVES 6 / PREP TIME: 15 MINUTES / COOK TIME: 20 MINUTES
• VEGAN
This frittata is not really a frittata at all; eggs are replaced with a garbanzo bean batter that provides a flavorful protein base. Enjoy this with fresh fruit for breakfast or a simple green salad for lunch or dinner.
1½ cups chickpea flour
1½ cups water
1 teaspoon salt
2 tablespoons extra-virgin olive oil
1 small red onion, diced
2 pints sliced mushrooms
1 teaspoon ground turmeric
½ teaspoon ground cumin
1 teaspoon salt
½ teaspoon freshly ground black pepper
2 tablespoons chopped fresh parsley
1. Preheat the oven to 350°F.
2. In a small bowl, slowly whisk the water into the chickpea flour; add the salt and set aside.
3. In a large cast iron or oven-safe skillet over high heat, add the olive oil. When the oil is hot, add the onion. Sauté for 3 to 5 minutes, until onion is softened and slightly translucent. Add the mushrooms and sauté for 5 minutes more. Add the turmeric, cumin, salt, and pepper, and sauté for 1 minute.
4. Pour the batter over the vegetables and sprinkle with the parsley. Place the skillet in the preheated oven and bake for 20 to 25 minutes.
5. Serve warm or at room temperature.
PALEO TIP: If you’re following the Paleo Action Plan, omit the chickpea batter. Beat 6 eggs until frothy. Pour the eggs over the sautéed vegetables.
MEDITERRANEAN TIP: If you’re following the Mediterranean Action Plan, crumble 2 ounces of goat’s milk feta cheese over the batter prior to baking.
TIME-SAVING TIP: Buy the red onions already chopped and the mushrooms pre-sliced.
ACTION PLAN TIP: If you’re using this recipe as part of the Vegan or Mediterranean Action Plan, double the quantities so you have enough for leftovers for later in the week.
PER SERVING
Calories: 240; Total Fat: 8g;
Total Carbohydrates: 34g;
Sugar: 7g; Fiber: 10g;
Protein: 11g; Sodium: 792mg
Cucumber
and
Smoked-Salmon Lettuce Wraps
SERVES 4 / PREP TIME: 10 MINUTES
• PALEO
• TIME-SAVING
These wraps will add a healthy touch of elegance to any brunch or lunch table. Salmon is loaded with omega-3s and is a fast and easy high-protein alternative to eggs. English cucumbers, also known as seedless cucumbers, are more digestible and taste sweeter since they contain fewer seeds.
8 large butter lettuce leaves
½ English cucumber, sliced thin
8 ounces smoked salmon, divided
1 tablespoon chopped fresh chives
4 tablespoons Almost Caesar Salad Dressing (see here ), divided
1. On a serving dish, arrange the lettuce leaves in a single layer.
2. Evenly divide the cucumber slices among the lettuce leaves. Top each leaf with 2 ounces of smoked salmon.
3. Garnish with the chives and drizzle each wrap with 1 tablespoon of Almost Caesar Salad Dressing.
MEDITERRANEAN TIP: Add 2 tablespoons of goat cheese per wrap.
PER SERVING
Calories: 107; Total Fat: 5g;
Total Carbohydrates: 6g;
Sugar: 4g; Fiber: 1g;
Protein: 11g;
• MEDITERRANEAN
• TIME-SAVING
Oregano, garlic, and tomatoes are classic Mediterranean flavors in this high-protein breakfast. The avocado slices add micronutrients and healthy fats. This is the perfect breakfast to get you energized for a busy day.
4 eggs
2 teaspoons chopped fresh oregano
1 tablespoon extra-virgin olive oil
1 cup cherry tomatoes, halved
½ garlic clove, sliced
½ avocado, sliced
1. In a medium bowl, beat the eggs until well combined; whisk in the oregano.
2. Place a large skillet over medium heat. Once the pan is hot, add the olive oil.
3. Pour the eggs into the skillet and use either a heat-resistant spatula or wooden spoon to scramble the eggs. Transfer the eggs to a serving dish.
4. Add the cherry tomatoes and garlic to the pan and sauté for about 2 minutes. Spoon the tomatoes over the eggs and top the dish with the avocado slices.
Sensitivity Alert
PER SERVING
Calories: 310; Total Fat: 26g;
Total Carbohydrates: 10g;
Sugar: 3g; Fiber: 5g;
Protein: 13g; Sodium: 131mg
Mushroom “Frittata”
SERVES 6 / PREP TIME: 15 MINUTES / COOK TIME: 20 MINUTES
• VEGAN
This frittata is not really a frittata at all; eggs are replaced with a garbanzo bean batter that provides a flavorful protein base. Enjoy this with fresh fruit for breakfast or a simple green salad for lunch or dinner.
1½ cups chickpea flour
1½ cups water
1 teaspoon salt
2 tablespoons extra-virgin olive oil
1 small red onion, diced
2 pints sliced mushrooms
1 teaspoon ground turmeric
½ teaspoon ground cumin
1 teaspoon salt
½ teaspoon freshly ground black pepper
2 tablespoons chopped fresh parsley
1. Preheat the oven to 350°F.
2. In a small bowl, slowly whisk the water into the chickpea flour; add the salt and set aside.
3. In a large cast iron or oven-safe skillet over high heat, add the olive oil. When the oil is hot, add the onion. Sauté for 3 to 5 minutes, until onion is softened and slightly translucent. Add the mushrooms and sauté for 5 minutes more. Add the turmeric, cumin, salt, and pepper, and sauté for 1 minute.
4. Pour the batter over the vegetables and sprinkle with the parsley. Place the skillet in the preheated oven and bake for 20 to 25 minutes.
5. Serve warm or at room temperature.
PALEO TIP: If you’re following the Paleo Action Plan, omit the chickpea batter. Beat 6 eggs until frothy. Pour the eggs over the sautéed vegetables.
MEDITERRANEAN TIP: If you’re following the Mediterranean Action Plan, crumble 2 ounces of goat’s milk feta cheese over the batter prior to baking.
TIME-SAVING TIP: Buy the red onions already chopped and the mushrooms pre-sliced.
ACTION PLAN TIP: If you’re using this recipe as part of the Vegan or Mediterranean Action Plan, double the quantities so you have enough for leftovers for later in the week.
PER SERVING
Calories: 240; Total Fat: 8g;
Total Carbohydrates: 34g;
Sugar: 7g; Fiber: 10g;
Protein: 11g; Sodium: 792mg
Cucumber
and
Smoked-Salmon Lettuce Wraps
SERVES 4 / PREP TIME: 10 MINUTES
• PALEO
• TIME-SAVING
These wraps will add a healthy touch of elegance to any brunch or lunch table. Salmon is loaded with omega-3s and is a fast and easy high-protein alternative to eggs. English cucumbers, also known as seedless cucumbers, are more digestible and taste sweeter since they contain fewer seeds.
8 large butter lettuce leaves
½ English cucumber, sliced thin
8 ounces smoked salmon, divided
1 tablespoon chopped fresh chives
4 tablespoons Almost Caesar Salad Dressing (see here ), divided
1. On a serving dish, arrange the lettuce leaves in a single layer.
2. Evenly divide the cucumber slices among the lettuce leaves. Top each leaf with 2 ounces of smoked salmon.
3. Garnish with the chives and drizzle each wrap with 1 tablespoon of Almost Caesar Salad Dressing.
MEDITERRANEAN TIP: Add 2 tablespoons of goat cheese per wrap.
PER SERVING
Calories: 107; Total Fat: 5g;
Total Carbohydrates: 6g;
Sugar: 4g; Fiber: 1g;
Protein: 11g;
Similar Books
