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21 Simple, Quick, & Easy Meals
All tagged Anti-Inflammatory
This Apple and Goji Berry Kale Salad tastes like fall with every bite! When you “massage” the kale with your hands, the kale becomes sweeter and softer, so don’t skip this step. Sweet apple, crunchy sunflower and pumpkin seeds, and chewy and tart goji berries are a match made in heaven. And if you’re anything like me, you eat salads for the awesome toppings 😉 And this salad delivers the best toppings!
Serves: 2
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
1 tablespoons olive oil
1 tablespoon apple cider vinegar
2 teaspoons honey
Pinch of salt
1 head of kale, torn into small bite-size pieces
1 apple, chopped into small pieces
2 tablespoons sunflower seeds
1 tablespoon pumpkin seeds
1 tablespoon goji berries
How (your directions):
Add kale pieces to a large bowl. Top with olive oil, apple cider vinegar, honey, and a pinch of salt.
Massage kale for 3-4 minutes with your hands.
Add apple pieces, sunflower seeds, pumpkin seeds, and goji berries.
Toss to combine and enjoy!
Why (the science): Goji berries are high in fiber and the antioxidant zeaxanthin, which helps protect your cells from damage.
If you’re in search of a healthy, freezer-friendly meal prep recipe that can be enjoyed for on-the-go breakfasts or afternoon snack, then this recipe is for you! Italian Inspired Egg Muffins freeze beautifully, but they also last in the fridge for 5 days. Serve them with toast and fresh avocado, or serve with a salad for a light lunch.
Serves: 6-12 (1-2 egg muffins per serving)
Prep time: 5 minutes
Cooking time: 25 minutes
What (your ingredients):
1 cup fresh spinach, chopped
2 Roma tomatoes, diced
½ freshly grated parmesan cheese
½ teaspoon Italian seasoning
12 eggs
¼ cup unsweetened plant-based milk
Pinch of salt and pepper
How (your directions):
Preheat oven to 350°F.
Line a 12-cup muffin pan with parchment paper muffin liners.
In each muffin cup, add a tablespoon of chopped fresh spinach and a few pieces of diced tomato.
Sprinkle each muffin cup with Italian seasoning.
Top each muffin cup with 1 tablespoon parmesan cheese.
In a large Pyrex measuring cup, whisk eggs, plant milk, salt and pepper.
Distribute egg mixture evenly among the 12 muffin cups.
Bake for 25 minutes.
Enjoy hot, room temperature, or even cold!
Why (the science): Herbs are rich in antioxidants, so don’t skip the addition of Italian seasoning. It adds both flavor and nutrition!
Who doesn’t want to make a recipe in under 30 minutes that can last all week in the fridge, and be enjoyed at any meal, be that breakfast or dinner! This Strawberry Quinoa Salad with Fresh Mint and Creamy Goat Cheese is rich in antioxidants, as well as protein to keep you full and satisfied. Make once, enjoy all week! The perfect simple meal prep recipe 😊
Serves: 6
Prep time: 5 minutes
Cooking time: 20 minutes
What (your ingredients):
1 cup quinoa
2 cups water
3 tablespoons orange juice (juice from 1 blood orange)
1 ½ tablespoons olive oil
1/8 teaspoon salt
1 lb. strawberries
20 fresh mint leaves
2 oz. goat cheese
Walnuts to serve
How (your directions):
Add 1 cup quinoa and 2 cups water to a large sauté pan. Bring to a boil, then cover, reduce heat to low, and simmer for 15 minutes.
Meanwhile, create an easy vinaigrette by adding orange juice, olive oil, and salt to a large bowl. Whisk and set aside.
Slice strawberries and chiffonade the mint. Add to bowl with the vinaigrette.
When the quinoa has cooked for 15 minutes, turn off the heat, but leave the quinoa in the covered pan for 5 minutes.
Fluff the quinoa with a fork, then add to the bowl. Stir to combine.
Place in refrigerator for a few minutes to cool. Once cooled, crumble the goat cheese into the quinoa salad.
Serve room temperature or cold, and top with walnuts.
Enjoy for lunch or dinner (or even breakfast!) throughout the week.
Why (the science): Mint and other herbs are high in antioxidants, which helps reduce inflammation and boost your immune system, which helps you feel better in general!
I love a Pear and Almond Tart for dessert, but it’s not an everyday indulgence. So, to enjoy one of my favorite desserts, I made a smoothie version that I can enjoy as breakfast, as a light and simple dessert on a weekday evening, or as an afternoon pick-me-up! It comes together in less than 5 minutes, and is incredible for digestion, as well as for keeping energy levels up and stable 😊
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
1 Bartlett pear, core and stem removed
¼ teaspoon cinnamon
1/8 teaspoon ground ginger
1 tablespoon almond butter
1 cup oat milk
1 pitted date
How (your directions):
Add all ingredients to a blender and blend on high for 30 seconds.
Enjoy immediately!
Or pour into an ice-cube tray, freeze, and blend with water or oat milk when ready to drink.
Why (the science): Pears are incredible for digestion! If you’re suffering from constipation, the fiber in pears promotes regularity and healthy digestion 😊
I love a good pasta salad, and this recipe for Anti-inflammatory Pasta Salad is GREAT! It’s one of those super simple meals that feels incredibly satisfying and nourishing. Packed with antioxidants from the colorful array of veggies, along with the fiber and plant-based protein, this Anti-inflammatory Pasta Salad is designed to keep you both satisfied and feeling healthy. It’s the perfect meal prep recipe for lunches and dinners, since it lasts all week in the fridge. Bring to any picnic or outdoor event, too!
Serves: 6
Prep time: 5 minutes
Cooking time: 10 minutes
What (your ingredients):
1 box spinach fusilli
¼ cup olive oil
2 tablespoons white vinegar
½ teaspoon salt
1 teaspoon Italian seasoning
Freshly cracked black pepper (~1/4 teaspoon)
1 zucchini
1 pint cherry tomatoes
12 sweet peppers
How (your directions):
Bring a large pot of water to a boil. Add salt (enough that the water tastes like the ocean) and add your pasta. Boil according to package instructions, about 9 minutes.
Meanwhile, add olive oil, vinegar, salt, Italian seasoning, and black pepper to a large bowl. Whisk to combine.
Slice zucchini into small pieces, cherry tomatoes in half, and dice the sweet peppers. Add to the vinaigrette and stir to combine.
When pasta is finished cooking, strain and add pasta to the vegetables. Stir until evenly combine.
Enjoy immediately, room temperature, or store in the fridge in an airtight container for 5 days.
Why (the science): There’s a reason I often remind you to eat the rainbow! Each veggie color represents different antioxidants and phytochemicals that keep your immune system strong and you feeling your best 😊
Creamy Buckwheat Porridge is a no-fuss, gluten-free breakfast made quickly in a blender. Think of it as an exciting alternative to overnight oats! Simply soak the buckwheat to soften this pseudocereal, then blend with oatmeal and chia seeds. Creamy Buckwheat Porridge is a great meal prep breakfast, too- just fill a few glass jars, top with your favorite fruits and nuts, and grab-and-go. Buckwheat helps prevent blood sugar spikes, so you won’t feel an energy crash after this naturally sweet breakfast.
Serves: 4
Prep time: 10 minutes (then allow to soak 4 hours or overnight)
Cooking time: 0 minutes
What (your ingredients):
1 cup buckwheat groats, soaked 4 hours or overnight in water
½ teaspoon cinnamon
1 pear, roughly chopped
1 ½ cups oat milk
1 tablespoon chia seeds
Toppings: sliced kiwi, blackberries, sliced almonds, or any fruit and nut of choice
How (your directions):
Begin by submerging and soaking 1 cup of buckwheat groats in water for 4 hours or overnight.
Once soaked, drain and rinse buckwheat.
Add buckwheat, cinnamon, pear, oat milk, and chia seeds to a blender.
Blend on high for 60 seconds until smooth.
Spoon smooth porridge into 4 glass jars, then top with your favorite fruit, nuts, and seeds.
Enjoy immediately or refrigerate and enjoy throughout the week.
Why (the science): Buckwheat contains the antioxidant, rutin, which helps reduce inflammation and lower blood pressure.
Eating your vegetables has never been so easy! Make pulled BBQ at home in 25 minutes using only a few easy, whole food ingredients. Mushroom and Artichoke BBQ would be a delicious plant-based option at your outdoor picnic and summer BBQ parties 😊
Serves: 4
Prep time: 5 minutes
Cooking time: 20 minutes
What (your ingredients):
1 tablespoon olive oil
1 medium yellow onion, sliced
2 cloves garlic, minced
8 oz. white or baby bella mushrooms, diced
2 15-oz. cans baby artichokes in water, drained and diced
1 ¼ cup favorite BBQ sauce
Assembly: toasted whole wheat buns, coleslaw
How (your directions):
Heat olive oil in a large skillet over medium heat. Add sliced onions and sauté for 3-4 minutes.
Add garlic, mushrooms, and diced artichokes. Sauté for 5-7 minutes until golden brown.
Add favorite BBQ sauce and allow to simmer for 10-15 minutes, stirring only occasionally to allow for caramelization.
Serve immediately on a warm, toasted whole wheat bun with ¼ cup of coleslaw!
Why (the science): Mushrooms are a rich source of selenium and glutathione, antioxidants that lower inflammation in the body.
If you’re short on time, this 10-Minute Healthy Stir Fry is the perfect thing to enjoy on a hectic weeknight. Simply boil brown rice ramen noodles, slice up whatever veggies you have on hand, and whip up the delicious and incredibly easy Ginger Almond Stir Fry Sauce! Plant-based and fiber-rich with a creamy sauce, my 10-Minute Healthy Stir Fry is a nutritious time-saver.
Serves: 2
Prep time: 5 minutes
Cooking time: 5 minutes
What (your ingredients):
2 squares brown rice ramen noodles
1/8 teaspoon salt
1 teaspoon sesame oil
8 oz. package mushrooms, sliced thinly
6 oz. package snap peas
1 yellow pepper, sliced thinly
Ginger Almond Stir Fry Sauce:
1 tablespoon arrowroot starch or corn starch
1 tablespoon almond butter
1 tablespoon coconut aminos or soy sauce
1 teaspoon maple syrup
½ teaspoon ground ginger
¼ cup water
How (your directions):
Fill a large pot with water and bring to a boil. Once water is boiling, add salt and ramen squares. Cook according to package instructions, about 4 minutes.
Meanwhile, heat sesame oil in a wok over high heat. Add mushrooms, snap peas, and yellow pepper. Cook on high for 3 minutes.
Once noodles are finished cooking, drain and rinse. Set aside.
Add all sauce ingredients to a bowl and whisk with a fork. Add sauce and noodle to vegetable mixture and stir to combine for 30-60 seconds.
Serve immediately! Salt and pepper to taste.
Why (the science): Mushrooms are high in antioxidants, specifically selenium and glutathione, which lower inflammation and reduce cell damage.
When I think curry, I think anti-inflammatory, filling, comforting, scrumptious- and you’ll love this Cauliflower Chickpea version for all of those reasons. Don’t be afraid of the list of ingredients, because you probably have most of them in your pantry already. I like reserving a few spoonsful of the coconut cream from the top of the can of coconut milk, then dolloping on top of the hot curry and brown rice. Or even better, a drizzle of protein-packed tahini adds creaminess and richness. Yum!
Serves: 6
Prep time: 15 minutes
Cooking time: 40 minutes
What (your ingredients):
1 tablespoon olive oil
½ red onion, diced finely
¼ teaspoon salt
Pinch of pepper
3 cloves garlic, minced or sliced finely
1 teaspoon coconut oil
1 tablespoon curry powder
1 teaspoon turmeric
1 teaspoon paprika
1-2 dashes cayenne pepper (optional)
1 tablespoon tomato paste
1 yellow pepper, diced
1 head of cauliflower, chopped or sliced into small florets
1 cup vegetable broth
1 28-oz can diced tomatoes (San Marzano is best!)
1 15-oz can chickpeas, drained and rinsed
1 15-oz can full fat coconut milk
How (your directions):
In a large Dutch oven or large Wok, heat olive oil over medium heat. Add diced red onion, salt, and pepper, sautéing for about 3 minutes, until translucent.
Add garlic and sauté for 30 seconds. Push onion and garlic mixture to one side of the Dutch oven or Wok, then add the coconut oil to the pan to melt. Add curry, turmeric, paprika, and cayenne pepper (optional) to the oil to release the fragrance of the spices and toast slightly.
Add tomato paste, yellow pepper, cauliflower, broth, diced tomatoes, chickpeas, and coconut milk (reserving a little coconut cream if desired for serving) and stir to combine.
Simmer on medium-low heat for 30-40 minutes.
Serve with brown rice and a drizzle of tahini. Salt and pepper to taste and enjoy hot!
Why (the science): Curcumin from turmeric may help prevent cognitive decline! Check out this guide to boosting brain health here: https://onmilwaukee.com/living/articles/milwaukeean-brain-health.html
These Pink Pancakes are perfect for Valentine’s Day brunch or Christmas morning! I mean, look at that color 😊 And they couldn’t be easier to make, since they’re made in a blender. Serve them with butter and maple syrup, and perhaps a dusting of cocoa powder for something sweet and elegant. Or try my savory version with slices of avocado, wedges of blood orange or grapefruit, and a drizzle of tahini. You could even pack the savory ones for lunch and eat them at room temperature…yum!
Serves: 2 (2 plate-size pancakes or 9 silver-dollars)
Prep time: 5 minutes
Cooking time: 5 minutes
What (your ingredients):
1 cup rolled oats
1 cup plant milk
1 cup roughly cubed beet (raw, not cooked)
½ teaspoon baking powder
Pinch of salt
Coconut oil for cooking
Savory toppings: avocado slices, blood orange or grapefruit sections, drizzle of tahini, freshly ground pepper
Sweet toppings: butter, maple syrup, a dusting of cocoa powder
How (your directions):
In a high-speed blender, add oats, plant milk, cubed beet, baking powder, and salt. Blend until smooth.
In a large skillet, heat coconut oil over medium heat. Pour pancake mix into whatever size you prefer.
Once the sides are cooked and the tops are bubbling, flip the pancakes.
Allow to cook on the second side for 3 more minutes.
Serve immediately with your favorite sweet or savory toppings!
Why (the science): Beets contain the pigment betalain, which is considered a potent antioxidant which fights inflammation and oxidative stress.
A high protein breakfast or a satisfying dessert, Grilled Pineapple with Yogurt and Walnuts is hard to beat! The natural sugar in the pineapple caramelizes into beautiful smoky grill marks, while the walnuts add crunch to the creamy Greek yogurt. Grill a bunch of pineapple as part of your meal prep for the week and refrigerate. This special breakfast can then be assembled quickly!
Serves: 1
Prep time: 5 minutes
Cooking time: 10 minutes
What (your ingredients):
½ teaspoon coconut oil
½ cup pineapple (sliced or in chunks)
1 container plain nonfat Greek yogurt (about 17 grams of protein)
2 tablespoons crushed walnuts
Dash of cinnamon
How (your directions):
Grease grill pan with coconut oil, and heat over medium heat.
Layer pineapple slices onto hot grill, and sear for 3-4 minutes on each side.
Plate grilled pineapple, then serve with Greek yogurt.
Sprinkle with walnuts and cinnamon.
Enjoy!
Why (the science): Pineapple contains bromelain, an enzyme that helps us break down and digest protein. Bromelain is also a powerful anti-inflammatory compound, so it can help with arthritis and indigestion.
When I’m feeling the aches of the flu or a bad cold, I crave a meal that can fight the inflammation in my body. This Anti-Inflammatory Curry is quick and easy enough to make when you’re sick (yes, I know from experience) but is light and easy on the stomach, since it’s not spicy. So often curries are heavy and fatty, but this curry is more like a broth. Pairs perfectly with a side of brown rice!
Serves: 4
Prep time: 10 minutes
Cooking time: 30 minutes
What (your ingredients):
1 teaspoon coconut oil
2 bell peppers, medium diced
1 block extra-firm tofu, cubed
1 head broccoli, cut into florets
2 large carrots, diced
1 teaspoon fresh ginger, minced
2 tablespoons red curry paste
1 15-oz. can coconut milk
Brown rice to serve
How (your directions):
In a large skillet, heat coconut oil over medium heat. Add bell peppers and tofu, then sauté for 5 minutes.
Add broccoli florets, diced carrots, and minced ginger. Sauté for 5 minutes.
Add red curry paste and coconut milk and stir to combine. Bring to a simmer, then cover and cook on low heat for 20 minutes.
Serve over brown rice, and salt to taste.
Enjoy!
Why (the science): Curries make powerful anti-inflammatory meals because they so often include foods to reduce oxidative stress in the body. Coconut oil, broccoli, turmeric, and ginger are all found in this recipe, which means this curry battles oxidation and inflammation in a variety of ways.
Acai bowls can be expensive, unless you make them at home! This recipe is inspired by one of my favorites in Charlottesville, VA but costs significantly less. The vanilla bean granola is special- slightly chewy, but rich in flavor from the vanilla bean and cashews. This recipe makes a lot of granola, which stores beautifully in an airtight container for a week. What are your favorite acai bowl toppings?
Serves: 1 acai bowl, 10 servings granola
Prep time: 5 minutes
Cooking time: 15 minutes
What (your ingredients):
Vanilla Bean Granola:
3 cups rolled oats
3 tablespoons water
1 tablespoon coconut oil
1 tablespoon avocado oil or olive oil
1 teaspoon cinnamon
1/3 cup maple syrup
1/3 cup sunflower seeds
1/3 cup cashews
pinch of pink Himalaya sea salt
½ vanilla bean
Acai Bowl:
Handful of spinach
1 frozen banana
2 handfuls frozen mango
½ cup plant-based milk
2 tablespoons hemp protein powder
1 scoop greens powder with probiotics
How (your directions):
Preheat oven to 350°F.
For the vanilla bean granola, add all ingredients to a large bowl and stir until evenly distributed.
Pour mixture onto lined baking sheet and bake for 15 minutes.
Remove granola from oven and allow to cool.
For the acai bowl, place all ingredients in a highspeed blender and blend until smooth.
Pour into bowl and top with favorite toppings (frozen blueberries, coconut flakes, chia seeds) and the vanilla bean granola!
Why (the science): Acai is a trending “superfood,” but for good reason. Rich in antioxidants to reduce inflammation, acai also contains heart-healthy fats.
Breakfast for dinner is one of life’s simplest pleasures, am I right? This Breakfast Butternut Squash Bowl is full of protein and fiber to keep you full. But more importantly, it’s packed with anti-inflammatory foods to combat disease caused by stress. Now that’s a delicious bowl of food!
Serves: 4
Prep time: 15 minutes
Cooking time: 60 minutes
What (your ingredients):
1 butternut squash,
5 eggs
1 ½ cups rice, cooked (rice pictured is yellow because cooked with turmeric!)
1 15-oz. can black beans, rinsed
1 avocado
Hot sauce (optional)
Salt and pepper to taste
How (your directions):
Preheat oven to 400°F.
Using a sharp knife, create slits in butternut squash before roasting.
Place butternut squash onto a lined baking sheet, then roast in oven for 60 minutes.
Remove squash from oven and allow to cool while for 5 minutes. Slice butternut squash in half, and remove seeds and strings from center.
Scramble eggs over medium-low heat until soft curds form.
Then assemble your bowls!
Spoon rice, black beans, and squash into each bowl. Top with scrambled eggs and a few slices of avocado.
Season with hot sauce, salt, and pepper to taste.
Why (the science): Known as the “3 Sisters” of Mesoamerican agriculture, rice, beans, and squash are staple everyday foods of Nicoya, Costa Rica- a Blue Zone with one of the longest living and healthiest communities in the world!
Refreshing, bright, and sweet, this plum mojito is best enjoyed on a hot summer day to cool off! Easy on the stomach and good for digestion, this virgin drink would also make a great appetizer before any dinner 😊
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
½ plum
6-8 sprigs of mint
Juice of ½ lime
½ teaspoon agave
2 cups sparkling water
Ice
How (your directions):
Slice ½ of a plum into 2 pieces and place in tall glass. Add mint, lime juice, and agave.
Using a muddler or the end of a wooden spoon or spatula, muddle the plum and mint until the plum’s juices are released and mint is slight broken apart (~30 seconds).
Add 3-4 cubes of ice and top with sparking water.
Enjoy your refreshing drink immediately!
Why (the science): Fresh mint is great for digestion, as it fights inflammation in the stomach. Don’t be afraid to chew on the mint leaves once you’ve sipped all of your mojito!
Don’t be intimidated by the longer list of ingredients for this recipe-chances are, you have many of the spices in your cabinet! It’s really as simple as sautéing fresh in-season summer veggies, adding your favorite broth and silky coconut milk, and finishing with fragrant summer herbs. Be sure to include the refreshing mint and basil upon serving, as they brighten and balance the flavors of the curry! Serves
Nothing says summertime like homemade chicken salad atop crusty whole grain bread or a bed of arugula, and this recipe takes chicken salad to a whole other level of flavor: I use mango instead of grapes for a touch of sweetness and juiciness, crunchy cashews in place of traditional pecans, and a lightened-up dressing using yogurt that pays homage to Indian cuisine! Don’t be intimidated by the list of ingredients, as chances are you have most of these in your fridge or cabinet already Serves 8 (Leftovers will hold in fridge for 5 days)
