Crispy Kale Chips

If you’re looking for a super easy and healthy winter snack, Crispy Kale Chips are a super easy choice! They’re the ‘savory cotton candy’ of the snack world. Each bite is lightly crisp but dissolves in each addictive bite.

The other plus is that these Crispy Kale Chips are crazy easy to make.

crispy kale chips

The printable recipe is below, and it’s also featured in our Winter Freestyle Meal Prep session (check it out and get the printable guide!)

Step 1: Choose your kale

First of all, opt for organic if you can. Greens easily soak up pesticides, especially since the part you eat isn’t protected by a shell or a pod cover or skin. Pesticides are inflammatory to all bodies, so it’s best to be safe. If that’s not an option, make sure you wash it well when you get home.

Second, I know it can be tempting to grab a bag of the pre-chopped kale, but that’s a huge mistake. The reason is that they don’t remove the stems, and you’ll be left for an hour just trying to trim out all the mini stems.

crispy kale chips

Instead, get a bundle of whole kale leaves.

Step 2: Trimming kale for kale chips

One method I’ve found to trim kale leaves is to hold the end of the stem, and use a paring knife to sort of scrape the leafy part away from the stem.

crispy kale chips

You do have to be careful that you don’t cut through the stem, especially if your knife is super sharp.

The other option would be to lay the whole leaf flat and just cut out the stem. Or, you could fold the leaf in half and just make a single cut to remove the stem of the kale.

crispy kale chips

Once the stems are removed, simply tear the pieces in medium to large chunks and place in a bowl.

Step 3: Massaging kale for kale chips

Adding oil is going to help with the crispness, so drizzle some avocado, warmed coconut oil, or MCT oil on the kale leaves in the bowl.

Some people don’t think it’s necessary, but I do like to massage the leaves to loosen the fibers. Also this allows the oil to get evenly distributed.

You’ll literally just stick your hands in, massage the leaves, and turn over chunks as you’re working to get the oil on everything.

*DON’T SEASON YET!

crispy kale chips

Step 4: Cooking kale for kale chips

Cooking the kale is super easy. You simply place the contents of the bowl on a large baking pan.

crispy kale chips

Kale cooks at 300 degrees F for about 20 minutes or so. Keep an eye out and make sure they’re getting browned (this is how they get crispy) without getting burned.

Step 5: Cool, season, and enjoy!

Let them cool to finish crisping, and then add sea salt or any other seasonings you wish. It’s best to wait until they’re cooked to season because they shrink and it’s really easy to over-season your kale chips.

Kale Chips flavor options

Some flavor options are:

  • Ranch (nutritional yeast + lemon juice + salt)
  • Chili Lime (chili powder + lime juice + salt)
  • Salt and Vinegar (vinegar + salt)
crispy kale chips

And enjoy! They can be stored in a baggie or container on the counter for a few days.

Crispy Kale Chips

Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Course Snack
Servings 4

Ingredients
  

  • 1 bunch kale leaves organic
  • 1 TBSP avocado oil or warmed coconut, or MCT

Instructions
 

  • Prehead the oven to 300 degress F.
  • Wash and trim all kale leaves.
  • Tear leaves into medium to large chunks and place in a large bowl.
  • Drizzle the oil, and massage to evenly distribute the oil.
  • Spread the entire bowl of kale on a baking sheet, spreading out as much as possible.
  • Cook for about 20 minutes, making sure the leaves are getting browned without burning to ensure crispness.
  • Remove from oven and let cool.
  • Season with sea salt or any other seasoning of choice.
  • Enjoy! (Can be stored on counter in a container for a few days)
Keyword anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free, Vegan

Like this recipe? Prep it and 5 others with the Winter Freestyle Meal Prep Guide!

crispy kale chips
crispy kale chips

Winter Pear and Yogurt Bowl

When apples are done for the fall, pears move right on in to take center stage! And this Winter Pear and Yogurt Bowl is super versatile, macro balanced, and oh so yummy!

pear and yogurt bowl

This recipe is also featured in the Winter Freestyle Meal Prep session (check it out and get your free guide!)

The thing that’s so great about nourishing yogurt bowls like this is that you can add whatever you feel like adding (like as long as it’s anti-inflammatory and falls in your macros if you’re trying to lose or gain weight.)

And although we used Greek yogurt for this bowl, if you’re dairy-free, you can simply sub that out for coconut or almond yogurt.

Another reason these are so easy is that you can just throw it together in 3 minutes.

But the yogurt mixture can be portioned out, and the toppings can separately be portioned out so you can meal prep them ahead of time for the week. (Win!)

Now, I really used to not like pears that much. Even though we had a pear tree as a kid, they were the variety that big food companies use to can (you know–the ones that sit on the grocery store shelves?) I don’t like the grittiness.

But if you get the winter varieties that are a bit smaller, the skin is actually very soft and the inside texture isn’t gritty. Which is why I now love pears. 🍐

Since I keep the skins on (they’re full of nutrients like apple skins are!) I use a trick to quickly and easily slice and core them.

How to quickly and easily cut and core a pear:

  1. Cut off a thin slice from the bottom of the pear so it sits flat
  2. Cut the top skinny part off
  3. Use an apple corer/slicer the same way you would an apple
pear and yogurt bowl

Here’s what I put into my creamy and nourishing Winter Pear and Yogurt Bowl:

Winter Pear and Yogurt Bowl

Prep Time 5 mins
Total Time 5 mins
Course Breakfast, Snack
Servings 1

Ingredients
  

  • 1 cup Greek yogurt, Plain and unsweetened or coconut or almond yogurt for dairy-free or vegan
  • 1/2 pear halved and cored
  • 1/4 tsp cinnamon
  • 2-3 drops liquid stevia
  • 1/8 tsp vanilla extract
  • 1/8 cup pepitas (pumpkin seeds)

Instructions
 

  • Dip yogurt into a bowl. Add the stevia and vanilla extract, then stir till completely mixed.
  • Top with pear slices. Sprinkle with cinnamon.
  • Enjoy!
Keyword anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free, Vegan

Like this recipe? Prep it and 5 others with the Winter Freestyle Meal Prep Guide! 👇

pear and yogurt bowl
pear and yogurt bowl

Sauteed Cabbage and Chicken Sausage One-Pan Meal

Cold winter nights call for warm and easy one-pan meals like this Sautéed Cabbage and Chicken Sausage.

sauteed cabbage and chicken sausage one-pan meal

Even though I’ve been averse to cabbage for a long time (from having my parents and grandparents tell me to eat some cabbage non-stop growing up), I’ve come back around to it.

Mainly because I know it’s chock-full of needed nutrients for winter and has anti-inflammatory properties. But also because when it’s cooked right, it’s actually really delicious. And that’s exactly what this dish is. Delicious. And easy.

Here’s how to make it:

sauteed cabbage and chicken sausage one-pan meal

Step 1: Chop the cabbage

Cabbage almost always has dirt on it, even if it looks clean at first. Make sure you peel the outer few layers and wash all the dirt off really good. (Gritty cabbage is unpleasant cabbage.)

Cut the cabbage into slices, then chop the slices into medium to smallish chunks. (This depends on what your preference is.)

*If you’re prepping this for later in the week, store it in a baggie until the night of.

sauteed cabbage and chicken sausage one-pan meal

Step 2: Sautee the cabbage

Next, add the avocado oil to a sautee pan and turn the heat to medium warm. Add the cabbage and salt, and sautee it until it’s on the verge of being soft.

Then add the dijon mustard and lemon juice.

Step 3: Add the sausage

Slice the chicken sausage into chunks or rounds and add it to the pan. Keep stirring until the chicken is warmed through.

Plate and enjoy!

Don’t be afraid to add a spinach or kale salad on the side! 🍃

The printable recipe is below, and it’s also featured in our Winter Freestyle Meal Prep session (check it out and get the printable guide!)

Sauteed Cabbage and Chicken Sausage Pan

Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course lunch, Main Course
Servings 4
Calories 279 kcal

Ingredients
  

  • 16 oz chicken sausage Make sure there's no cheese inside for dairy-free
  • 1 head purple cabbage sliced and chopped
  • 2 TBSP avocado oil
  • 2 tsp lemon juice
  • 1 tsp dijon mustard
  • 1/4 tsp salt

Instructions
 

  • Heat a cast-iron skillet over medium heat. Once hot, add the sausage and cook for six to eight minutes, until cooked through. Then remove and set aside.
  • Add the cabbage wedges to the skillet and cook until browned and slightly charred on both sides, about five minutes total.
  • In a small bowl, mix together the olive oil, lemon juice, mustard, and salt. Add the sausage and cabbage to plates. Drizzle the dressing over the cabbage and enjoy!

Notes

Per serving:
Fat: 16g
Carbs: 11 g
Fiber: 3 g
Sugar: 5 g
Protein: 23 g
Keyword anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free

Like this recipe? Prep it and 5 others with the Winter Freestyle Meal Prep Guide! 👇

sauteed cabbage and chicken sausage one-pan meal
sauteed cabbage and chicken sausage one-pan meal

Creamy Pumpkin Alfredo with Spaghetti Squash Noodles

If you like alfredo sauce on anything you’ll LOVE this Creamy Pumpkin Alfredo with Spaghetti Squash Noodles!

pumpkin alfredo sauce

Honestly, my kids have made an Olympic sport of turning up their noses at dinners I make, then retracting their comments once they taste it.

This is one of those dinners. They loved it.

The thing that’s cool about this recipe, if you’re worried about the pumpkin taste, is that you actually can’t even taste the pumpkin. It makes the sauce a slightly more orange color, but adds a nutritional boost without even affecting the flavor hardly at all.

We like to use it on top of spaghetti squash because the seasonal winter produce is anti-inflammatory goodness that provides tons of fiber and vitamins like A, B6, and C. (All of which are amazing for cold and flu season!)

pumpkin alfredo sauce

The pumpkin in the alfredo sauce gives it an additional boost of those nutrients as well. Plus, the healthy fats in the alfredo sauce base are used to absorb alllll that Vitamin A. (Healthy triple whammy!)

The printable recipe is below, and it’s also featured in our Winter Freestyle Meal Prep session (check it out and get the printable guide!)

pumpkin alfredo sauce

Creamy Pumpkin Alfredo Sauce on Spaghetti Squash Noodles

Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Main Course
Servings 4

Ingredients
  

  • 1 spaghetti squash
  • 2 TBSP avocado oil or butter
  • 5 tsp minced garlic
  • 1 cup pumpkin puree canned
  • 2 1/2 cups heavy cream organic
  • 1/2 cup parmesan cheese organic, grated from the block

Instructions
 

  • Preheat the oven to 350 degrees F. Cut the squash in half lengthwise. Place on a pan covered in foil. Roast for 30-40 minutes.
  • Remove squash from oven and let cool enough to touch.
  • Flip halves over, then use a fork to scrape the spaghetti 'noodles' out of the middle into a bowl.
  • For the sauce (don't make ahead of time, you want this to be made immediately before serving): Heat the avocado oil and garlic over medium heat. Add the pumpkin and cream, stirring. Simmer until lightly thickened, then add the parmesan cheese and stir until combined.
  • Plate the squash noodles, then top with pumpkin alfredo sauce.
  • This is also great topped with organic crumbled bacon or grilled chicken.
  • Enjoy!
Keyword anti-inflammatory, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free

Like this recipe? Prep it and 5 others with the Winter Freestyle Meal Prep Guide!

pumpkin alfredo sauce
pumpkin alfredo sauce

Homemade Pumpkin Pie Spice Mix Recipe

If you’re all in on the anti-inflammatory diet, and it’s finally fall, then Pumpkin Spice Mix definitely needs to be one of your pantry staples.

Not only is it delicious, but it’s also made of super anti-inflammatory ingredients.

homemade pumpkin pie spice mix recipe

So, what happens regularly around our house is that I’m looking for my spice mix, and…. It’s been all used up by my kids, and they also conveniently forget to tell me we’re out of it.

So I started keeping spice mix recipes so I can make my own any time that happens.

Here’s how to make your own pumpkin spice mix to keep in your pantry.

homemade pumpkin pie spice mix recipe

Our ingredients are :

  • Ground cinnamon
  • Ground ginger
  • Ground nutmeg
  • Ground cloves
  • Ground allspice
  • And our last surprise ingredient is a pinch of ground black pepper.

The reason I love adding in ground black pepper is that all the other spices already have mega anti-inflammatory properties, but black pepper has a compound in it that boosts absorption of the nutrients in the other ingredients.

Now when I’m making spice mixes, I like to just use a measuring cup that has a spout like this one so I can pour it into the container without a funnel.

homemade pumpkin pie spice mix recipe

So I add all the spices into the measuring cup, no special order, then stir really well. You want to make sure to get everything mixed really really well, then pour into your storage container.

homemade pumpkin pie spice mix recipe

This spice mix is perfect in any recipe that calls for pumpkin pie spice mix, like pumpkin smoothies, pumpkin seed granola, pumpkin muffins, and even pumpkin pie.

homemade pumpkin pie spice recipe

Homemade Pumpkin Pie Spice Recipe

Prep Time 5 mins
Total Time 5 mins
Course Breakfast, Dessert, Snack
Servings 4

Ingredients
  

  • 3 TBSP ground cinnamon
  • 2 tsp ground ginger
  • 2 tsp ground nutmeg
  • 1 1/2 tsp ground cloves
  • 1 1/2 tsp ground allspice
  • 1/8 tsp ground black pepper a pinch

Instructions
 

  • Mix all ingredients in a small bowl. Make sure to mix thoroughly.
  • Pour into storage container.
  • Use in any recipe that calls for 'pumpkin pie spice mix'.
  • Store indefinitely in a cool, dark pantry.
Keyword anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free, Vegan

And if you really love anti-inflammatory seasonal fall recipes, check out my Fall Freestyle Meal Prep session where I grabbed random fall produce to make 4+ anti-inflammatory meals for the week with NO meal plan in place! 👇

homemade pumpkin pie spice mix recipe

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Cozy Keto Pumpkin Muffins

When it’s fall (ya’ll) 😆 everybody goes bonkers for pumpkin spice, and these keto pumpkin muffins should definitely be in your saved + often-used recipe collection.

keto pumpkin muffins

And I get it–it’s (hopefully where you live) starting to cool down, and that crisp snuggly feeling should be crankin’ up!

The only thing is… when we think of ‘cozy’ things, it usually veers in dramatically different directions: Either heavier soups and stews (savory), or warm, sweet breads (sweets direction).

Lucky for you, I’ve got the sweet covered with a fiber-filled, pumpkin-spice loaded muffin that is sugar-free, and also has the added benefit of being a great after-dinner snack (if you add on the pumpkin seeds–they contain melatonin. 😉)

keto pumpkin muffins

Now, I know some of us like stevia, some prefer erythritol, some like monk-fruit, and on and on. So I put 2 options in the directions to accommodate for either choice, because that one option will determine baking time.

So warm up some unsweetened coconut (or almond) milk and enjoy! 🍂

Cozy Keto Pumpkin Muffins

Prep Time 15 mins
Cook Time 27 mins
Total Time 42 mins
Course Breakfast, Dessert, Snack
Servings 6 muffins
Calories 156 kcal

Ingredients
  

  • 4 eggs large
  • 1/2 cup pumpkin puree, canned
  • 2 tsp pure vanilla extract
  • 4 TBSP coconut oil melted
  • 1 tsp stevia liquid OR 1/3 cup erythritol (Swerve brand works great)
  • 2 tsp pumpkin pie spice mix
  • 1/4 tsp salt
  • 6 TBSP coconut flour
  • 1 tsp baking powder
  • 1/4 cup pepitas, for topping (optional)

Instructions
 

  • Preheat oven to 350 F. Line your muffin tin with liners (paper tend to stick unless you spray with oil).
  • Whisk together eggs, pumpkin, vanilla, stevia (or erythritol), coconut oil, cinnamon, and nutmeg in a medium-sized bowl.
  • In a small bowl, mix together the coconut flour, salt, and baking powder. Then whisk into the pumpkin batter.
  • Evenly divide the mixture in the 6-muffin tin cups.
  • Bake 22-25 minutes (using stevia as the sweetener), or (27-29 minutes using erythritol as the sweetener).
  • Muffins are ready when a toothpick comes out clean.
  • Pop muffins onto a towel or cooling rack, and let them cool completely for optimal fluffy texture.
Keyword Dairy-Free, Gluten-Free, Low-Carb, Sugar-Free

Keto Pumpkin Pancakes | Anti-Inflammatory, Gluten-free, Dairy-free

Cooking breakfast for everyone on the weekends is one of my husband’s favorite things to do. And this is seriously one of my favorite breakfasts for fall.

Because how can you beat pancakes and pumpkin?

And since we’re on a mission to control our blood sugar levels, we’re doing it with an anti-inflammatory keto version of pumpkin pancakes that you’re gonna love!

One thing I wanna highlight for these keto pumpkin pancakes is that they’ve got a good amount of protein in them.

What we’ve found in our house is that the kids tend to veer more towards carbs in the morning, so if I use a higher protein recipe, they’re getting a better balanced meal that leads to less blood sugar spikes (and crashes) and keeps us full longer.

But the norm to accomplish this is to use a protein powder. Instead, I like to use egg white powder for that extra protein. (This trick also keeps it dairy-free.)

Also, if you don’t have pumpkin pie spice mix, grab that recipe HERE.

If you want MORE anti-inflammatory seasonal fall recipes, check out my Fall Freestyle Meal Prep Session where I grabbed random fall produce to make 4+ anti-inflammatory meals with NO meal plan in place!

keto pumpkin pancakes

Keto Pumpkin Pancakes

Anti-Inflammatory, Gluten free pancakes perfect for fall
Prep Time 10 mins
Cook Time 5 mins
Total Time 15 mins
Course Breakfast, Snack
Servings 6 pancakes

Ingredients
  

  • 2 eggs
  • 1/4 cup pumpkin puree
  • 1/2 cup almond flour
  • 1/4 cup egg white powder
  • 1 TBSP pumpkin pie spice
  • 1/4 tsp salt
  • 2 TBSP erythritol or other granulated sugar-free natural sweetener
  • 2 TBSP water
  • 1 TBSP avocado oil to cook pancakes

Instructions
 

  • Place all ingredients except avocado oil in a blender; blend until combined- stopping halfway through to scrape the edges down.
  • Heat a large nonstick skillet to medium. Add avocado oil.
  • Pour batter into pan, trying to keep it equal to serving size.
  • Cook 3-4 minutes, flip and cook about 2 minutes until golden brown.
  • Serve warm. Enjoy!
Keyword anti-inflammatory, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free

Roasted Leek and Cauliflower Soup

Truthfully, in the past I’d never tried leeks–even in something as yummy as this Roasted Leek and Cauliflower Soup.

roasted leek and cauliflower soup

I’m embarrassed to admit that every time I thought of leeks, I remembered the scene in Bridget Jones’ Diary where she tried to make leek soup and left the blue rubber band in it and the entire soup was blue. 😝 😹

But thankfully I got over it and now absolutely love the taste of leeks! Which is why this soup is so great. It truly embodies the anti-inflammatory winter produce with a warm, creamy, and filling soup.

roasted leek and cauliflower soup

Try it out, and don’t forget to top it with organic crumbled bacon or even some sharp cheddar and chives!

The printable recipe is below, and it’s also featured in our Winter Freestyle Meal Prep session (check it out and get the printable guide!)

Roasted Leek and Cauliflower Soup

Prep Time 35 mins
Cook Time 20 mins
Total Time 55 mins
Course Main Course
Servings 4

Ingredients
  

  • 1 head cauliflower About 2 cups chopped
  • 2 leeks medium to small
  • 2 TBSP minced garlic
  • 2 TBSP avocado oil or melted coconut oil
  • 1/4 cup almond butter or cashew
  • 3 tsp thyme leaves fresh
  • 3 cups water
  • 1/8 tsp paprika
  • 1 TBSP lemon juice
  • 1 tsp salt and pepper to taste

Instructions
 

  • Preheat oven to 350 degrees F. Spread the cauliflower florets and leeks on a baking sheet. Drizzle with 1 TBSP avocado oil and lightly season with salt and pepper.
  • Roast for 25 minutes, turning pan halfway through. Let it get lightly browned but not burned.
  • Let cool about 5-10 minutes, then, into a high-powered blender add all the roasted vegetables, almond butter, thyme leaves, lemon juice and half the water (1 1/2 cups).
  • Blend until pureed, then add the remaining ingredients and pulse a few more times.
  • Pour into a saucepan and let the soup heat until warmed up completely. Adjust seasonings to taste.
  • You may add more water or even broth if the soup is too thick.
  • Top with a dollop of sour cream or organic bacon crumbles. Enjoy
Keyword anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free, Vegan

Like this recipe? Prep it and 5 others with the Anti-Inflammatory Winter Freestyle Meal Prep Guide! 👇

roasted leek and cauliflower soup
roasted leek and cauliflower soup

Healthy Pumpkin Spice Latte | Anti-Inflammatory | Sugar Free | Vegan

One of the biggest bummers of going anti-inflammatory was learning that sugar was TOTALLY out. Especially in the fall when I love me some PSL—

However—hope is not lost!

I’ve got a healthy pumpkin spice latte that won’t jack your blood sugar up (or your waistline) like a Starbucks PSL will.

Just for reference, the Starbucks PSL has FIFTY grams of sugar in it!!

It’s sugar-free, dairy-free, anti-inflammatory, and full of pumpkin spice goodness.

{And just in case you don’t have any pumpkin pie spice, you can grab that recipe HERE.}

Now let’s get started!

healthy pumpkin spice latte

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! 👇👇👇

Gather your ingredients

First we start with our ingredients, which are:

Pumpkin puree, coffee, erythritol or other granulated natural sugar-free sweetener, vanilla extract, unsweetened non-dairy milk of your choice, and pumpkin pie spice.

healthy pumpkin spice latte

Prepare the 2 parts of your pumpkin spice latte

First, you need to go ahead and start your coffee brewing. This will take a few minutes.

While your coffee is brewing, add that cup of nondairy milk to a small saucepan and turn it to medium heat, then add in your sweetener, and the pumpkin puree.

healthy pumpkin spice latte

And then whisk it really well until it’s all mixed together,and let it get really warm.

Then turn off your heat, add the vanilla extract and pumpkin spice, give it another good whisk…

healthy pumpkin spice latte

And then you’re ready to pour it up!

Pour it up like a barista

Put the coffee in your mug first, then pour the pumpkin milk mixture into the coffee.

healthy pumpkin spice latte

And enjoy your pumpkin spice latte that has mega anti-inflammatory ingredients WITHOUT the crazy amounts of sugar.

And if you really love anti-inflammatory seasonal fall recipes, check out my Fall Freestyle Meal Prep session where I grabbed random fall produce to make 4+ anti-inflammatory meals for the week with NO meal plan in place!

Pumpkin Spice Latte | Anti Inflammatory, Keto, Vegan

A healthy pumpkin spice latte that won't skyrocket your bloodsugar!
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Drinks
Servings 1

Ingredients
  

  • 4 oz coffee strong
  • 1 cup non-dairy milk of your choice, unsweetened
  • 1 TBSP pumpkin puree
  • 2 tsp erythritol to taste, or granulated natural sugar-free sweetener of choice
  • 1 tsp vanilla extract
  • 1/4 tsp pumpkin pie spice

Instructions
 

  • Brew coffee while making pumpkin milk mixture.
  • Place a small saucepan on medium heat. Combine milk, pumpkin puree, and erythritol. Whisk together.
  • Keep whisking until mixture is warm.
  • Turn off heat. Add vanilla and pumpkin pie spice.
  • Pour coffee into a mug, then pour pumpkin milk mixture into it.
  • Enjoy!
Keyword anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free, Vegan

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! 👇👇👇

healthy pumpkin spice latte

Anti Inflammatory Pumkin Cheesecake Smoothie

The Anti-Inflammatory Vegan Pumpkin Cheesecake Smoothie You’ve Been Waiting For

Today we’re making what tastes like dessert but is a balanced meal with a fall-inspired yummy twist: Pumpkin Cheesecake Smoothies

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

So, there’s nothing better than that break in heat from the summer and smelling fall in the air, and when it comes to easy, yummy, FAST meals, you can’t beat a smoothie.

This fall-inspired, anti inflammatory Pumpkin Cheesecake Smoothie owes its anti-inflammatory balanced macro goodness to pumpkin and banana and a surprise ingredient that gives it that creamy cheesecake mouthfeel that keeps us coming back for more. 😋

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! 👇👇👇

And here’s how you make it…

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

Prep Your Ingredients

Although many smoothies are just ‘dump and blend’, this one needs two ingredients pre-frozen: a banana and the pumpkin puree.

We keep bananas that were about to go bad in a baggie in the freezer so I always have them on hand for smoothies (or ice cream). But the pumpkin puree is a different story.

For this smoothie I measured out the pumpkin puree and placed it on a silmat and put it in the freezer. (This should freeze for about 30 minutes to an hour.)

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

Dump and Blend

Once those 2 ingredients are frozen you’re free to dump them all in a high-powered blender (my choice is the Ninja), including our secret ingredient that we use instead of cream cheese: Silken tofu.

(Some links may be affiliate links, meaning if you click on and then purchase, I’ll get a portion of the proceeds, at no additional charge to you.) 🙂

Now, if you’ve never eaten or used tofu before, settle down. I used to avoid it like the plague because of all the bad press soy has gotten over the years. The truth is that it’s full of vegan (complete) protein, fiber, and healthy fat.

The reason some soy isn’t considered healthy is because if it’s NOT organic, it’s laden with chemicals, and the soy oil is extremely oxidized.

So choose organic and you’re good to go!

Also, if you can’t find silken (which is a much softer version), you can still use medium or firm, you may just have to add a few TBSP of water and blend longer for it to get super smooth.

Blend all your ingredients until super smooth (scraping the insides of the blender if needed).

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

Then pour it up and enjoy!

pumpkin cheesecake smoothie anti inflammatory vegan gluten free
pumpkin cheesecake smoothie anti inflammatory vegan gluten free
pumpkin cheesecake smoothie anti inflammatory vegan

Pumpkin Cheesecake Smoothie

The Anti-Inflammatory Vegan Cheesecake Smoothie You've Been Waiting For
Prep Time 5 mins
Total Time 5 mins
Servings 1
Calories 323 kcal

Ingredients
  

  • 8 oz tofu silken
  • 1 banana frozen, small
  • 1/2 cup pureed pumpkin frozen for 30 min – 1 hour beforehand
  • 1/4 cup unsweetened almond milk or other non-dairy alternative
  • 2 TBSP lemon juice about 1/2 a lemon, juiced
  • 1 tsp cinnamon

Instructions
 

  • Freeze pureed pumpkin beforehand for 30 min – 1 hour.
  • Add all ingredients to a high powered blender.
  • Blend until super smooth. Pour into a glass and enjoy!

Notes

Fat: 11
Carbs: 43
Fiber: 11
Protein: 22

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! 👇👇👇

And if you really love anti-inflammatory seasonal fall recipes, check out my Fall Freestyle Meal Prep session where I grabbed random fall produce to make 4+ anti-inflammatory meals for the week with NO meal plan in place! >>>CLICK HERE<<<

Make sure you COMMENT BELOW on how you like it any substitutions you may have made!

*And don’t forget to PIN it or SHARE! 💖

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

THE Fall Pumpkin Spice Superfood Smoothie

Your New Go-To Fall Anti-Inflammatory Smoothie

There’s nothing better than that break in heat from the summer and smelling fall 🍂 in the air, and when it comes to easy, yummy, FAST meals, you can’t beat a smoothie— And if you love pumpkin spice as much as I do, you’re gonna love this!

pumpkin spice superfood smoothie anti inflammatory

So this fall-inspired, Anti Inflammatory Pumpkin Spice Smoothie (that is a mouthful!)—is packed with anti-inflammatory goodness like pumpkin, avocado, spinach, and ginger, and I have a feeling it’s gonna become your GO TO smoothie for fall from now on.

Now, as much as I’d like this to be a gorgeous pumpkin color, as with all smoothies that have greens added…it’s green. But this absolutely doesn’t detract from it’s yumminess–pinky promise.

And here’s how you make it:

Step 1: Gather your ingredients

This smoothie is made with pumpkin, banana, avocado, spinach, ginger, pumpkin pie spice, ginger, nondairy milk, egg white powder, and keto maple syrup.

pumpkin spice superfood smoothie anti inflammatory

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! 👇👇👇

Step 2: Put them all in the blender

Honestly this is why smoothies are so darn easy. You just put them all in the blender at once.

pumpkin spice superfood smoothie anti inflammatory

The one caveat for this smoothie (I’d suggest) is to hold off on the egg white powder until everything else is nice and smooth, because it can make it thicker.)

A high-powered blender is always recommended, like this Ninja, or if you want to spend more, the Vitamix is a favorite for a higher price tag.

(Some links may be affiliate links, meaning if you click on and then purchase, I’ll get a portion of the proceeds, at no additional charge to you.) 🙂

Step 3: Assess thickness

If your smoothie is having a hard time blending, you may need to add a little more liquid to it. If it gets too thick it can’t run back down to the bottom where the blades are doing their thang.

pumpkin spice superfood smoothie anti inflammatory

Step 4: Assess sweetness

I always like to do a little taste-test and just make sure the sweetness is where I like it. If it needs more, I add a tiny bit at a time. If there’s no sweetener in the recipe, I add a natural zero calorie sweetener like liquid stevia, monk fruit, or erythritol.

Step 5: Pour it up + enjoy!

In all honesty, sometimes smoothies make way more than I can handle in one sitting. So if it’s a bit too much, just store it in the fridge for up to a day.

pumpkin spice superfood smoothie anti inflammatory

Love fall anti-inflammatory recipes? Check out my Fall Freestyle Meal Prep Session where I prep for a whole week’s worth of meals by choosing random fall produce, and do it in about an hour! CLICK HERE to read!

And here’s the printable recipe:

pumpkin spice superfood smoothie anti inflammatory

The Pumpkin-Spice Superfood Smoothie: Your New GO TO Fall Smoothie

An anti-inflammatory smoothie made with fall superfoods.
Prep Time 5 mins
Total Time 5 mins
Course Breakfast, Snack
Servings 1
Calories 267 kcal

Ingredients
  

  • 1/2 cup pumpkin puree
  • 1/2 banana frozen
  • 1/2 avocado
  • 2 cups baby spinach fresh
  • 1 tsp pumpkin pie spice
  • 1/4 piece ginger fresh, grated
  • 1/2 cup non-dairy milk unsweetened
  • 1/4 cup keto maple syrup I used Lakanto brand
  • 2 TBSP egg white powder or plant-based plain protein powder

Instructions
 

  • Place all ingredients into a high-powered blender.
  • Blend until smooth.
  • If too thick, add a few TBSP of water at a time, or 4-5 ice cubes.
  • Taste test to determine if sweet enough.
  • Pour into a large glass and enjoy!

Notes

Per serving:
Fat- 9g
Carbs-40g
Fiber-7g
Protein-12g
Keyword anti-inflammatory, Gluten-Free, nightshade-free, Sugar-Free, Vegan

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! 👇👇👇

PIN it or SHARE! 💖

pumpkin spice superfood smoothie anti inflammatory

Fall Freestyle Meal Prep in About an Hour

How to Get a Week of Fall Anti-Inflammatory Meals Prepped in About an Hour With No Plan

So, it’s fall, kids are back in school … which we’re infinitely grateful for, obviously, 😁 but that makes our weeks just, like… insanely crazy…

So when we’ve got weeks like this where we’re worried about getting kids home from school, homework, after-school activities–and we’re supposed to be cooking dinner, but we’ve got logistics for getting kids everywhere…

It can get pretty nutty.

We have three kids and that’s what we struggle with every single week—

So this method has actually been a lifesaver for us so that on weeks where I don’t even have the brainpower to put a meal plan together, this is our lifesaver.

We have a backup.

And I’m gonna show you how to do that; I’m gonna show you the example meals that we made for the week with all of the produce that we got; and if you scroll till the end I’m gonna tell you how to get the GUIDE that shows you all of the details for all of this so you can keep it on hand for ANY time you have weeks like this.

And I’m also gonna let you know how to get a discount on our Fall Anti-Inflammatory Meal Planning Kit, which is 4 weeks of anti-inflammatory meals, including:

  • Dinners
  • Lunches
  • Breakfasts and Snacks
  • Smoothies
  • Desserts
  • And even Fall-Inspired cocktails!

…SO..let’s get to it!

Step 1: Choose your produce

So for Freestyle meal prep, you start out with simply choosing a bunch of SEASONAL produce- and in our shopping order for this meal prep session I got:

  • broccoli,
  • brussels sprouts,
  • kale already chopped up in a bag,
  • mushrooms, you can choose any kind,
  • sweet potatoes,
  • regular potatoes,
  • an onion,
  • and cauliflower.

And all of this was just random stuff that I know my family will eat and that gave us a pretty good variety for meals this week.

Step 2: Prep your workspace

And after washing all the produce, I pre-heated both ovens for 350 degrees F.

The tools you’ll need for your meal prep session are a large cutting board, good knives, and roasting pans- probably with a lip, and something to line it with so stuff doesn’t stick.

Now I use something I found by accident with is a BBQ grilling mat—I love these because I can cut them to fit perfectly in my pan and NOTHING sticks to them—they come in a pack all rolled up in a box.

(Some links may be affiliate links, meaning if you click on and then purchase, I’ll get a portion of the proceeds, at no additional charge to you.) 🙂

Step 3: Get your base seasoning out

So our base seasoning includes avodado oil to drizzle on, I use this to cook with because it has a high smoke point. Or you can use something like this Misto spray can where you put the oil in, pump air in to build pressure, and spray it on.

Then season with salt, pepper, and garlic powder, and it’s ready to go in the oven.

Want the free printable PDF guide to learn how to do this? Grab it as well as a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! 👇👇👇

Step 4: Prep foods that cook the longest first

So, even though I didn’t have full meals planned out when I got all this produce, I had a loose plan for a few things. So I knew I’d want to do baked potatoes one night, so since they take an hour to bake you’ll want to do these first if you’re doing baked potatoes one night.

And for baked potatoes, you just coat each one individually with oil, salt it, wrap it in foil, and then punch some holes with a fork.

Once I’ve got those all set and into the oven for one hour, I get to work chopping everything else.

Step 5: Prep all other foods that cook the same length of time

Broccoli and cauliflower

I started out with broccoli, and just basically cut all the florets off—and if you don’t like to chop you can always buy the bags where it’s pre-chopped. It does save time, but may cost a little more.

Once these were all cut up, I put them all on the pan on one end, because I put the cauliflower on the other end.

Then I started with the cauliflower and removed that large base then cut those into florets as well, breaking some of them apart. And you can also buy these prechopped if you don’t like cutting them up- it does save a lot of time and mess.

Then I placed all those on the second half of the pan where the broccoli was. I cook these on the same pan because cook at right about the same rate.

And then I wanted a bit more flavor than just our base seasoning, so I chopped an onion into chunks and just spread it out evenly on the pan.

Brussels sprouts

Next I prepped brussels sprouts, and the easiest way to do these is chop off the end piece slice them in half and lay them face down on the pan.

I arranged mine with a hole in the middle for all the loose little leaves because they get extra crispy and are a super yummy snack!

Then drizzle or spray with oil, then season with salt, pepper, and garlic powder.—and they’re ready to go!

Mushrooms.

I decided to split the mushrooms and do half chopped pretty small and the other half roasted.

I chopped one half because I like to mix them in with ground meat to give it bulk and really boost the vitamin content-and my kids can never tell! I don’t precook those, so I just put them in a baggie to store in the fridge until the night I needed them.

The other half I just spread out on the pan, and I had a pack of sage I grabbed at the store as well—this is such a fragrant and nutrition-packed herb, and perfect for colder weather.

So I just chopped some of it, sprinkled it on the mushrooms, then added our oil, salt, pepper, and garlic powder and it’s ready to go.

Sweet potatoes

I roughly chopped the sweet potatoes because I had loosely planned mashed sweet potates with cinnamon- my kids love those- and the rest I planned to use in my lunches during the week.

But that meant that all of them needed to be chopped.

Regular potatoes

Then I started on the rest of the regular potatoes I had. So for the ones I wasn’t using for a whole baked potato, we like to sometimes do homemade fries and this tool makes it super easy.

It’s a fry cutter and has this grid blade inside to cut the potato in perfectly squared fries.

So how it works is that you take the lid off, place the potato wedge on top of that grid, then put the lid on and push it down to force the potato through the grid. And you have perfectly shaped fries.

So I repeated this process until I got all the rest of the potatoes cut, then put them with the sweet potatoes on a pan, because they cook at about the same rate. I got them all seasoned and ready for the oven.

Step 6: Put all prepped veggies into the oven

All of the veggies go into the oven at that 350 degrees F for 30 minutes- just keep an eye out and take out anything that’s cooking a little too much.

Step 7: Any veg that won’t be pre-cooked

And the last thing I prepped was kale. Since this came in a bag, I picked out any bad pieces since it was already chopped, and planned to wilt some one night for dinner, and then would have a massaged kale salad one night as well.

So once all the bad pieces were picked out I just stored it in a Ziploc in the fridge.

Step 8: Remove veggies from oven

And when they’re done, just take all the pans out, and let them cool…

Step 9: Store prepped veggies

Then start putting them into your storage containers.

I do recommend putting them in separate containers because some veggies do have a higher water content and a lot of times they get a little bit mushy in there and you don’t want that water running into the other vegetables.

And then you’ve got all your veggies prepped for the week! You can store all of these AND your baked potatoes in the fridge until the night you need them.

4+ Meals with pre-prepped fall anti-inflammatory vegetables

The meals we cooked with our freestyle meal prep session were:

Chicken sausage with the broccoli and cauliflower,

Baked potato with shredded chicken, sugar-free bbq sauce, mushrooms, and brussels sprouts,

Turkey burgers that had the chopped mushrooms with sage built into it, and those homemade fries with Dijon mustard for dipping, and a massaged kale salad, AND

Lemony baked cod with wilted kale and mashed sweet potatoes with cinnamon.

And there ya go! That’s how to do Fall Freestyle Meal prep!

Want the free printable PDF guide to learn how to do this? Grab it as well as a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! 👇👇👇

PIN IT for later or SHARE! 👇

Summer Freestyle Meal Prep for Anti-Inflammatory Dinners in Under an Hour

You know those weeks when there’s so damn much going on that you can already feel yourself teetering before the week even starts?

Well, we tend to have a lot of those around here. So even though I have a meal planning system set up with essentially my whole year of meals planned out, I still have weeks where a formal plan feels like too much to put on myself or anyone else.

So what I came up with is called Freestyle Meal Prep.

anti inflammatory meal prep

What is Freestyle Meal Prep?

Freestyle Meal Prep is what I call it when you don’t really have a formal meal plan or meal prep plan but you do know that you need food easy and ready for the week, if you’re like me and have crazy weeks sometimes where this would be really your lifeline for sticking to your anti-inflammatory diet all week with no planning.

This is really important when you’re managing inflammation and/or blood sugar levels, because your diet is the number one thing you can change to keep inflammation under control.

Now a lot of meal preppers who rely on the ‘cook once eat twice’ method will usually cook meats and then chop veggies at the start of the week but I like to do the opposite of that. Instead, I like to chop and cook veggies and any grains or other complex carbs that I might use during the week, like quinoa, rice, beans, or lentils and then cook meat the night of.

Here’s why I flip that around:

Proteins

So number one, we found that when we cook meats and then reheat them for our dinners they tend to end up pretty dry so they don’t taste nearly as good and then if you have leftovers you’d really just end up reheating those all over again making it taste even worse.

We have a lot of complainers in our household and that’s one of the main things that they complain about is the meat being dry. Also, meats in particular build up histamine as leftovers and I personally have a histamine issue that makes it better for my allergies and inflammation to just cook meats fresh the day of.

Starchy Carbohydrates

Number two is that studies are showing that cooking carbohydrates and then letting them cool and then reheating them again actually increases the amount of resistance starches significantly.

What this means is that those carbs aren’t causing that huge blood sugar spike. Instead, it’s keeping you at more of a steady blood sugar level over a longer period of time keeping you feeling full for longer.

This trick with resistant starches is important because it helps feed your good gut bacteria which helps with inflammation but it also keeps that blood sugar more steady which also helps with inflammation. So it’s kind of a two-fold punch there.

Learning to plan meals around veggies

And then number three: Moving into an anti-inflammatory diet will really just show you how amazing you can feel by eating more plant-based, plant-forward, or sometimes called a flexitarian style of eating. And doing this makes it really easy to just cook all the veggies up front since they store and reheat well and then plan meals around all of the veggies instead of meats.

This actually saves me a ton of time and is my go-to when I don’t have the brain power or the time to do actual meal planning and prep for the week while still getting all those meals on the table for my family at night and then also having lunches for me during the week.

And this method really is super simple so let’s get into it!

How to do Freestyle Meal Prep

So first things first– when I do freestyle meal prep I have my list of seasonal veggies and just add whatever sounds good that week to my grocery order. If you don’t do grocery orders online and you actually go into the store, just take your seasonal veggie list and choose the produce off of there that is appropriate for that season.

anti inflammatory meal prep

Step 1: Get out your prep foods and supplies

So to get started I get all that produce out. I get out my cutting board, my good knives, and a pan to roast the veggies on. Then I go ahead and preheat the oven to 350 degrees F.

anti inflammatory meal prep

Some people like to use a Sil match to roast veggies on because stuff doesn’t stick, but I found it really hard to find one of these that fits my pan perfectly. I do still use this for things that I bake that won’t leak into the oven, but for roasting veggies I found a secret kitchen tool that I accidentally stumbled onto.

It’s a barbecue grill mat and I’m telling you nothing sticks to this! They usually come in a pack rolled up all nice in a box (linked below).

anti inflammatory meal prep

And what I do is actually cut them to fit my pans that have lips so that they fit perfectly. And I’ve done this with baking sheets and I’ve also done this with CorningWare dishes.

(Disclaimer: This is an affiliate link, so if you decide to purchase this product, I made a small percentage of the purchase price at no extra charge to you.)

Now for this summer meal prep session, I’ve got zucchini, summer squash, eggplant, green beans, bell peppers, and onions, and I wanted to try fennel this week. Fennel looks a little bit like a celery plant but it has a flavor that’s more like anise, a little bit like licorice. It’s definitely not for everyone but at least wanted to try it out.

anti inflammatory meal prep

Step 2: Wash and chop

Once I make sure that everything’s been washed, I get started chopping.

What’s so easy about this whole process is that there’s almost no wrong way to do it. I literally either slice or chop the veggies however I want as long as I get the pieces all about the same size. This just ensures that all those vegetable chunks cook at about the same rate.

Squash and zucchini

For the squash and zucchini I just slice them in half lengthwise and then just chop slices all the way down.

anti inflammatory meal prep

Eggplant

Eggplants are tricky for some because they are part of the food family called nightshades. Nightshades cause inflammation in some people, but this isn’t a guarantee. Research has shown that nightshades causing inflammation is highly personal to each individual and any conditions they have, and the best way to know if you personally react is to do an elimination diet.

I like eggplants because they’re pretty filling but they have a soft texture without being mushy with liquid. Eggplant slices are really great for eggplant parmigiana, so it may help to slice it if you’d like to use it that way. I’ve been told by an Italian chef before that they sometimes do that and leave the skin on to help the eggplant slice stay intact during cooking.

But I also like to peel mine and cut it into those kind of half slices or half moon slices to roast as well. One thing I’ve learned through the years about eggplant is that you may need to switch your peeling tool depending on the thickness of the skin.

In this meal prep session I tried my larger knife and it wasn’t working very well so I then tried my peeler which is actually really sharp but it wasn’t doing that well either. So for safety’s sake I moved on to a much smaller paring knife which worked great.

Fennel

Next I chopped my fennel. Now fennel is like a large celery bulb in shape and texture. I just sliced the end off where the root is and then sliced off the stalks and then just sliced up the large bulb.

It can be a little difficult to do it this way just because the pieces fall apart a little bit, but just kind of do the best you can. Then lay the slices out and just drizzle them with oil and season them and everything before you roast.

anti inflammatory meal prep

Bell peppers and onions

Then I moved on to my peppers and onions. now for bell peppers I usually will cut off the top and then I’ll work the knife around the insides to pull out that seed pod. Then I’ll turn it upside down and give it a tap to get all those seeds out and then flip it upside down to cut it into slices. I did the same thing with my green, red, and orange bell peppers.

Then when those were done I peeled the skin of my onion. If I’m making something like maybe pico de gallo for a Mexican dish I’ll go ahead and cut some onions into smaller pieces, so I did go ahead and do a little of that. And then I cut the rest of it into larger slices to roast with the bell peppers.

Other veggies that don’t get cooked

The last thing in this session that I did was chop green beans. I do like roasted green beans, but I knew that we wanted fish one night this week and I love sauteing green beans during the summer because the fresh ones taste really great when they still have a bit of crunch to them.

So the green beans did not get roasted but they did get put into a storage container in the fridge.

Seasoning

Once I’ve got enough veggies to fill a pan I place all the chunks in sections.

The easiest way to prep roasted veggies–especially when you don’t know what actual meals you’ll be cooking for in the week yet–is is to do just the basics of oil, salt, pepper, and garlic powder if you want.

I used avocado oil because it has good monounsaturated fats, which is great for pulling down inflammation, and it also has a high smoke point. You can use the mister if you want a lighter coating of oil rather than it being drizzled.

anti inflammatory meal prep

Roasting time

Then everything’s ready and goes into the oven. We have a double oven so I actually take full advantage of that on days like this when I’ve got several pans to cook all at the same time. I’ll just leave the light on in there so I can check in case something may need to come out a little earlier.

The general time that I cook veggies is about 30 minutes.

Cooling + storing meal prepped vegetables

The last step is getting them out of the oven, letting them cool a bit, and then getting them into containers to store in the fridge. In our house, we use glass Pyrex storage containers that are rectangular shaped. I’m not sure who thought using round containers inside of a square-shaped fridge was a good idea of it in our house it pushes other dishes around and nearly pops them out of the fridge regularly, so we use square or rectangular shaped.

And then when they’re cool enough put the lids on and you can stack them nice and neat in the fridge until you need them during the week.

anti inflammatory meal prep

Creating ‘freestyle meals’ during the week

Once you have all of your veggies prepped ready to go in your meal prep container stored in the fridge, during the week, basically you just have to pair the veggies with different meats or sauces or flavor profiles to create just about limitless combinations for meals.

So this particular summer week we did:

anti inflammatory meal prep

Grilled salmon with sliced tomatoes and those sauteed green beans,

anti inflammatory meal prep

A low-carb version of eggplant Parmesan with tomato sauce and a side salad,

anti inflammatory meal prep

Fajita bowls with peppers and onion where we cooked chicken added canned black beans and then sliced avocado and brown rice,

anti inflammatory meal prep

And then I paired sauteed tofu with squash zucchini and pesto and that can easily have chicken subbed in for the tofu.

So if you’d like a printable PDF for freestyle meal prep for crazy busy weeks that include some sauce recipe options, there is a link below 👇, and if you grab that you’re also going to get a discount on the four week seasonal anti-inflammatory meal plan kit that has four whole weeks of anti-inflammatory dinners, lunches, breakfast and snacks, desserts, smoothies, and even cocktails!

Let me know in the comments: What meals have you made during freestyle summer meal prep?! 💖 🍍

Blueberry Paleo Pancakes

One of the best things about summer has got to be the delicious assortment of fresh berries. And if your family is like mine, it’s pretty darn rare for anyone to turn their nose up these gorgeous juicy gems.

Our typical problem with baking with them is that so many recipes add in (totally unnecessary) sugar to sweeten berries up. The thing is, if they’re in season and fresh, they absolutely don’t need extra sweetness.

And one of our absolute favorite ways to use them is in pancakes. And these Paleo blueberry pancakes are super yummy AND can easily take a switchout for whichever summer berry goodness you have on hand!

blueberry paleo pancakes

Blueberry Paleo Pancakes

These Paleo blueberry pancakes are super yummy AND can easily take a switchout for whichever summer berry goodness you have on hand!
Cook Time 15 mins
Course Breakfast, Snack
Servings 2
Calories 241 kcal

Ingredients
  

  • 4 Eggs
  • 1/4 cup Unsweetened Almond Milk or milk of choice
  • 1 tsp white wine vinegar
  • 1 tsp vanilla extract
  • 1/2 cup almond flour
  • 1/3 cup tapioca flour
  • 1/4 cup coconut flour
  • 1/2 tsp baking powder
  • 1/4 tsp sea salt
  • 1 1/2 TBSP monk fruit sweetener granulated, or keto maple syrup
  • 1 1/2 tsp avocado oil for pan
  • 1/4 cup blueberries fresh or frozen; or other summer berries

Instructions
 

  • In a mixing bowl, whisk all the wet ingredients EXCEPT the blueberries; in a separate bowl mix all the dry ingredients. Then add the dry into the wet a little at a time, whisking until completely combined.
  • Either add blueberries into batter, or save for topping pancakes (or both!)
  • Heat a pan over medium heat. When the pan is hot add the oil. Spoon the batter into the pan in scant 1/4 cup portions to form small pancakes. Divide the blueberries between pancakes and cook for about three to five minutes per side or until golden brown and cooked through. Repeat with any remaining batter, adding more oil to the pan as needed.
  • Divide pancakes between plates and enjoy!
Keyword anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free
Blueberry paleo pancakes

Anti Inflammatory Spring Charcuterie Board

When spring has sprung, we looove having friends over for weekend get-togethers! Admittedly, living in the Houston area has its benefits since we use our patio at least 8 months out of the year. But it does still get cold here!

anti inflammatory spring charcuterie board

One of my favorite things when we entertain is to make a charcuterie board, platter, or table because everyone seems so happy grazing while catching up.

But making it anti-inflammatory allows for everyone to enjoy the finger foods while not worrying about the ramifications later.

anti inflammatory spring charcuterie board

And this anti inflammatory spring charcuterie board seemed a fun addition to our weekends that signified the ending of winter.

anti inflammatory spring charcuterie board

Grab the recipe list below and let me know when you create your own spring board! Post it and tag me! 👉 @truewell.co

**Also, if you’re a charcuterie beginner, check out the mega guide: How to Build an Anti-Inflammatory Charcuterie Board

AND

Build a super cute Anti Inflammatory Easter Charcuterie Board! 🐇

anti inflammatory spring charcuterie board

Anti Inflammatory Spring Charcuterie Board

Since charcuterie boards have pretty random different quantities depending on size of the board and how much is needed for creative license, I don't include amounts in the ingredient list. 🙂
Prep Time 30 mins
Total Time 30 mins
Course Appetizer, Breakfast, Snack
Servings 6

Ingredients
  

  • deviled eggs
  • cauliflower
  • broccoli
  • celery
  • baby dill pickles
  • kalamata olives
  • green olives
  • cherry tomatoes
  • blueberries
  • strawberries
  • kiwi
  • raspberries
  • grapes
  • almonds
  • mozzerella pearls
  • chives for garnish
  • mint for garnish

Instructions
 

  • Chop broccoli and cauliflower into tiny florets
  • Peel and slice kiwi
  • Slice strawberries
  • Slice celery
  • Arrange on board
  • Add chive and mint garnish + additional spring flowers or other decor
  • Serve!
Keyword anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free, Vegan

Anti-Inflammatory Easter Charcuterie Board

Easter is, no doubt, one of the best times to get together with friends and family to have a brunch. After all, spring has sprung, the weather’s getting nice, and we’re all at our wit’s end with heavy winter recipes.

This Easter charcuterie board is made anti-inflammatory style to accommodate those of us who can’t have all the processed and cured meats.

easter charcuterie board anti inflammatory

If you’re new to charcuterie boards, check out the post on How to Build an Anti-Inflammatory Charcuterie Board for all the ins and outs, and then grab the recipe below to create your own Easter charcuterie board (or platter) anti-inflammatory style!

Here are ideas and tips for arranging your Easter anti-inflammatory board or platter:

easter charcuterie board anti inflammatory

Decide your pattern

For this platter, since it was oval-shaped like an egg, I wanted the design to resemble a decorated Easter egg. That meant lines across but with pattern interplayed.

easter charcuterie board anti inflammatory

Divide fruits and veggies

I decided that I had enough color to be able to divide the fruits to one side and the veggies to the other with the deviled eggs being the divider in the middle between the two.

I sometimes like to do this just to also make sure the savory flavored ingredients aren’t touching sweet ingredients. (You know what I mean if you’ve ever tasted a pickle-flavored strawberry. 😂)

easter charcuterie board anti inflammatory

Disperse color throughout

Unless you’re going for an ombre effect or specific color groupings, try to spread the colors through the board so that the eye moves through the entire thing. Remember, these things are made to be pretty!

(I realize I could’ve done a better job with the darker colors, but if you’ll notice the dramatic contrast of the blueberries on the top half, this sort of makes my point that contrast attracts the eye. Now looking at these photos later it sort of makes the bottom half look a bit boring, lol!)

easter charcuterie board anti inflammatory

Garnish

The last step is to decorate. So the first think I love doing is using fresh herbs because they’re brightly colored and are great finishers.

I used mint and chives in mine because they feel so much like spring. (My daughter also wanted it to look like there was grass on the platter, lol!)

easter charcuterie board anti inflammatory

Final decor

And the final decor would be any other items you want to place to round out the theme or look of the board or platter. These would be things like number or letter cutouts, flowers, or other themed accessories.

I chose tree blooms to go on this one because the redbud trees and Bradford pears were bursting when we made this board.

So grab the recipe/ingredient list below and let me know if you made one! Post it and tag me: @truewell.co

💖

easter charcuterie board anti inflammatory

Anti-Inflammatory Easter Charcuterie Board (or Platter)

Since charcuterie board assembly has a bit of an 'unknown' factor when it comes to quantity (lest we dampen our creative process…) the quantities for ingredients are left out in this recipe.
Prep Time 30 mins
Total Time 30 mins
Course Appetizer, Breakfast, Snack
Servings 6

Ingredients
  

  • deviled eggs
  • olives
  • baby dill pickles
  • broccoli
  • cauliflower
  • cherry tomatoes
  • celery
  • baby carrots
  • assortment of nuts of choice
  • grapes
  • blueberries
  • strawberries
  • raspberries
  • kiwi
  • any condiments, sauces, or dips of choice

Instructions
 

  • Chop the broccoli and cauliflower into tiny florets.
  • Slice celery.
  • Peel and slice kiwi.
  • Slice strawberries.
  • Arrange on board or platter.
  • Garnish with decor.
  • Serve!
Keyword anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free, Vegan

How to Build an Anti-Inflammatory Charcuterie Board

*As an affiliate, I may receive a small portion of proceeds of any items you buy through these links, at no extra cost to you. However, I only recommend products I know, use, and love.

The charcuterie board has become one of the biggest crazes on social media in the last couple years. I’d blame it on how gorgeous they can be… but I think after lockdowns and quarantine, the appeal may also have to do with the fact that they represent togetherness: If you’re building a board, you must be having a get-together.

And that’s what makes them so fun–having a way to entertain and feed guests at the same time! It also doesn’t hurt that there are literally a million ways to build a charcuterie board based on what season, holiday, or event is being celebrated.

anti inflammatory charcuterie board

That being said, most charcuterie boards have a few ingredients as staple items that are no good for those of us trying to live an anti-inflammatory lifestyle.

Especially since the definition of charcuterie revolves around cured meat products (even though nowadays we add on lots of other fun stuff, too!)

So here’s how to build a board that’s just as pretty and fun, while also keeping out the foods that send inflammation into overdrive.

What exactly makes this an anti-inflammatory charcuterie board?

Obviously the thing that will determine how anti-inflammatory your board is will be the ingredients that you add. These are normally the processed meats, breads, crackers, many of the dips or sauces (including honey), and some dairy additions.

anti inflammatory charcuterie board

The thing to remember about making a charcuterie board anti-inflammatory is that it’s made up of so many fresh ingredients that you can still make it gorgeous and fun without all the inflammatory no-go foods.

There are also (thankfully) enough substitutions for things like crackers and dairy-based dips to give us plenty of options that are A-OK on the anti-inflammatory diet.

So let’s get to it.

STEP 1: Choose your base

The very first step is choosing what your base will be. Since the word ‘board’ is in ‘charcuterie board’, you may automatically think you need a special board for this. Or even a cutting board (which is a good option).

But the truth is that you can expand this way beyond just a plain ole board.

Platters in various different shapes are great, cutting boards (wooden or stone are the prettiest for this), boards specifically designated for charcuterie, or even something more creative like a dough bowl. (I’ve even been seeing charcuterie boxes lately!) Honestly, the possibilities are endless.

Here are some great options:

You’ve surely even seen some of the spreads down the entire countertop. These are usually referred to as ‘spreads’, ‘tables’, or even ‘grazing tables’.

In that case, you may just need some butcher paper as your base. (Although even this larger cases I do still recommend having some boards and other platters to add visual interest.)

👉How to choose between a board, platter, or table? First think about how many people you’re feeding or entertaining. If it’s just a few, a smaller board or platter is perfect. 5-10 would be better served with a board. 20-30 people may warrant several boards or a spread.

There’s really no formal calculation on this, but just know that these boards are traditionally the thing people see when they walk in the door to your get-together.

Although they can be used as the option for sides at a meal, they’re normally used as appetizers before the main meal.

Since people love to graze, especially when having drinks and mingling, it’s highly likely the whole thing will be cleaned off by the end of your get-together.

STEP 2: Layering and levels

Different levels could work for smaller boards, but is usually best when you have a larger board, need a little extra space, or are doing a spread.

The best types of varying levels would be things like raised cake platters, or even a bowl upside down as a pedestal for a smaller platter to sit on.

Using layers can give the board a really interesting add-on while helping to delineate or highlight certain ingredients.

For example, if you have some special ingredients for those with allergies or foods that contain alcohols that kids don’t need to partake in, special levels can designate those foods separately.

I’ve even used separate platters before to keep crackers away from the juices of the fruits and veggies.

STEP 3: Ingredients

Obviously the ingredients are the star of the show. Even though the goal here is an anti-inflammatory board, it should still be pointed out that probably most of your guests (if this is for a get-together) probably don’t eat by anti-inflammatory guidelines.

When this is the case, don’t be afraid to add in ingredients that you don’t eat yourself. Most people appreciate the variety, even if you’re not eating some of those foods.

Another important thing to consider is the season or theme of the get-together (or board). Winter themes probably shouldn’t include things like zucchini or summer squash while spring and summer themes wouldn’t include cranberries.

anti inflammatory charcuterie board

Fruit and Veggies

Unless the board is specifically for, say, pre-dinner vs dessert (meaning no fruit vs no veggies), I like to make sure I have a mix of half veggies and half fruit. I also add in lots of extra finger foods like nuts and sometimes seeds. These all work perfectly for an anti-inflammatory diet.

anti inflammatory charcuterie board

Cheese

Cheese can be ok if it’s organic, but it may be a good idea to keep it separate if you have anyone who can’t have dairy.

Cheeses that are great for charcuterie boards include mozzarella pearls and pre-sliced cheese that you can cut into different shapes if needed.

Triangular shapes are popular because you can layer pieces while shifting the directions, creating a super cool pattern. Soft cheeses like brie may be ok, but try to choose organic as well.

anti inflammatory charcuterie board

Nuts

Unless there’s a severe nut allergy, these can be a great way to add texture and variety. I recommend buying the kinds that are salted and roasted, and individual types, not mixed. (This allows easier flexibility in arranging them.)

Crackers and breads

Bread can be a tricky addition because slices can dry out quickly. It’s especially tricky when it’s gluten-free or grain-free because the slices are more crumbly and hard to manage.

If you include bread, I do recommend pre-slicing it so that the guest line can move along quicker and nobody has to handle a knife.

I personally don’t usually include breads just because they can be tough to deal with when I have so many other things going on as the hostess.

But if you really want to include it (or just try out some yummy grain-free bread!) I recommend the Simple Mills brand:

Crackers are usually a fun addition because you can use them to separate sections on a board, and they come in different shapes to add visual interest.

Gluten-free or grain-free are a little more limited in variety, but can be just as fun!

I’ve recently found these grain-free crackers that are yummy and have just enough crunch to satisfy:

Protein

As said before, processed meats are a definite no-no on an anti-inflammatory diet. So if you choose to leave them out, you can still always add chunked-up grilled or baked chicken, steak bites, or even tuna.

There are some brands now that are uncured, so this may even be an option. If you do opt to have processed meats, I still recommend choosing organic.

Eggs are also a really great protein option. Boiled, that is. (Unless you’re doing a breakfast or brunch board, in which scrambled can still work too.)

Deviled eggs are becoming a popular addition as well since they’re cooked, prepped, ready to go, and usually super yummy.

anti inflammatory charcuterie board

Sauces and spreads

Any anti-inflammatory sauces, spreads, or condiments will probably have to be homemade as most store-bought versions are full of inflammatory oils, preservatives, and non-organic dairy.

Some good options for these include hummus, bean dips, and homemade versions of yogurt dips or dressings for dipping veggies.

Honey has sugar, sure, but it can be a nice add-on for others. I always recommend raw and organic.

Fruit spreads are also a favorite as they pair well with cheeses and crackers. It can be hard to find sugar-free versions that also don’t have artificial sweeteners. So if you’re going for anti-inflammatory just for yourself, you may need to whip this one up yourself.

Consider color

Since one goal of the charcuterie board is to sit and be gorgeous, an important thing to consider when choosing your ingredients is color.

Some boards vary color throughout the board, while others have distinct color groupings.

💡 Think about how you want to arrange the board, or the colors you may need to emphasize before making final choices on ingredients to go on the board.

For example, I did a 4th of July board last year that distinctly moved from red to white to blue. This meant that I didn’t include ANYTHING that was green.

STEP 4: Design and place

The most fun part of a charcuterie board is designing it, then placing all the ingredients!

Designs can be literally anything, but the most eye-catching ones usually follow any of these patterns:

  • Linear separations
  • Symmetrical design
  • Color groupings
  • Balanced color through the board
  • Randomized texture

Basically, don’t just put stuff willy-nilly on the board. Have a visual plan in place and follow it, adjusting as needed.

And don’t forget to place your levels as you go as well (like the tiered cake platters.)

STEP 5: Containers

This step is needed for any sauces or condiments, but it’s also a neat visual add-on for things that are small and may need to be contained (like nuts or seeds.) I even use them sometimes for olives since they’re sometimes covered in oil or brine.

Using small containers like ramekins is perfect, but I’ve even seen other fun stuff like cupcake papers or silicone cupcake wrappers. Just make sure the spacing is random or proper spacing throughout the board or table.

An art professor in college once pointed out that the goal of any piece of art is to encourage the eye to move around the total piece, not just focus on one thing. This is the same concept with charcuterie boards. You may have a main focal ‘part’, but you want the entire thing to be visually appealing.

STEP 6: Decor and garnish

I think this is the most fun part, because it speaks to whatever season, holiday, or event you’re celebrating!

anti inflammatory charcuterie board

Decor and garnish can be as simple as letters or numbers cut out of cheeses, as easy and natural as flowers from your yard, or as themed as paper or plastic cutouts and do-dads you’ve purchased specifically for this get-together.

Garnish can also be as simple as fresh herbs.

anti inflammatory charcuterie board

The possibilities are endless.

These, too, should be spaced out so they make sense visually and continue to encourage eye movement around the board.

STEP 7: Plates and serving

Plates are necessary for charcuterie serving, but make sure that you pay attention to the types of foods you have as well.

  • Do you need spoons to scoop anything?
  • Are there soft cheeses or spreads that require a knife?
  • Would toothpicks be the obvious choice for some of the foods (like olives)?
  • Would little serving forks be best for spearing things?

Make sure you have appropriate serving pieces to make things easy. (And don’t forget the napkins! 😉)

STEP 8: Timing

I’ll be the first to warn you that make a charcuterie board can take a while!

That being said, you want to try to time the finished masterpiece with when your guests arrive (unless you have a large enough fridge to accommodate until then.)

Just remember that the last thing you want is a food poisoning situation from foods that have been out too long because you made the thing first thing in the morning when guests didn’t arrive until late afternoon.

anti inflammatory charcuterie board

I will sometimes place the tiered platters and ramekins, then arrange the nuts and crackers earlier. Then when it’s closer to time for guests to arrive I’ll place the cold items and garnish with decor right as people arrive.

If it’s just a board I’m making for us at home, the kids will NOT let me do it alone! So it’s actually a kind of cool time to spend together creating something pretty we can eat when we’re finished. 🥰

Charcuterie boards can be a super fun way to add spark and interest to your food choices at any get-together! (I still have friends who talk about boards I’ve done on various holidays.)

But admittedly, it can be a challenge to create one that’s anti-inflammatory. Don’t despair, though–it CAN be done!

Check out my spring charcuterie boards and get the ingredients lists and charcuterie platter ideas of your own! 👇

The ‘Easter’ anti-inflammatory charcuterie platter:

anti inflammatory charcuterie board

The ‘Spring Anti-Inflammatory Charcuterie Board’:

anti inflammatory charcuterie board

And hit me up on Insta! Post your charcuterie board and tag me! @truewell.co

💖

anti inflammatory charcuterie board

Turmeric Milk | Golden Milk | Turmeric Latte

turmeric milk golden milk turmeric latte

One of the belles of the ball when it comes to anti-inflammatory beverages (and coffee alternatives) is definitely turmeric milk (or golden milk or turmeric latte–depending on your choice of names).

One thing I’ve noticed, however, is that even though most recipes have the intent of helping to lower inflammation, they still have sugar in them. Usually maple syrup.

That’s why I recreated the recipe as a sugar-free version that’s just as yummy, with just as much inflammation-busting power, but without the added sugar.

turmeric milk golden milk turmeric latte

Turmeric Milk | Golden Milk | Turmeric Latte

Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Drinks
Servings 2

Ingredients
  

  • 2 cups coconut milk unsweetened (or other non-dairy milk of choice)
  • 1 tsp ground turmeric
  • 1/2 tsp ground cinnamon
  • 1/8 tsp black pepper
  • 1-2 TBSP keto maple syrup or granulated monk fruit or stevia
  • 1/4 tsp vanilla extract

Instructions
 

  • Combine all ingredients in a small pot and bring to a simmer over medium heat.
  • Simmer up to 10 minutes while stirring occasionally.
  • Pour into 2 mugs and enjoy!
Keyword anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, Sugar-Free, Vegan
turmeric milk golden milk turmeric latte

Roasted Brussels Sprouts Caesar Salad with Ground Turkey

roasted brussels sprouts

Even though brussels sprouts alone are one of my all-time faves for veggies (which is saying something since we never had them growing up!), merging a basic roasted brussels sprouts recipe with the added protein of ground turkey, a spicy crunch of sliced radishes, and topping it off with a caesar flair is an amazingly simple and downright delicious upgrade!

roasted brussels sprouts

Roasted Brussels Sprouts Caesar Salad with Ground Turkey

Prep Time 15 mins
Cook Time 30 mins
Course Main Course
Servings 4

Ingredients
  

  • 1 lb ground turkey extra lean
  • 5 cups brussels sprouts halved
  • 1/2 cup radishes sliced
  • 1/2 cup pumpkin seeds
  • 1/3 cup extra virgin olive oil
  • 3 tsp minced garlic
  • 1/4 cup lemon juice or 1/2 lemon
  • 2 TBSP Dijon mustard
  • 1 tsp salt/pepper to taste

Instructions
 

  • Preheat oven to 400 degrees F.
  • In a large bowl, toss brussels sprouts with a splash of olive oil and season with salt and pepper. Toss well and place on baking sheet lined with parchment paper or foil.
  • Place in oven and bake for 30 minutes.
  • Brown the ground turkey.
  • Add olive oil, lemon juice mustard, garlic, and salt and pepper to taste into a blender. Blend until creamy.
  • Once brussels sprouts are finished cooking, remove from oven and let cool a few minutes.
  • Then place brussels sprouts, turkey, and radish into large mixing bowl. Add dressing and toss well.
Keyword anti-inflammatory, Dairy-Free, Gluten-Free, nightshade-free, Sugar-Free

Anti-Inflammatory Overnight Oats

anti inflammatory overnight oats

When it comes to overnight oats, nothing is more simple for a delicious, easy, and anti-inflammatory breakfast.

It is, however, a little harder to find one that’s sugar-free, as sugar is inflammatory. That’s why this basic overnight oats recipe has replaced the sugar for an option that’s just as yummy, but without any added sugars.

anti inflammatory overnight oats

Anti-Inflammatory Overnight Oats

Prep Time 5 mins
Cook Time 8 hrs
Course Breakfast
Servings 1

Ingredients
  

  • 1/2 cup rolled oats gluten-free (or steel-cut)
  • 1/2 cup milk dairy or dairy-free
  • 1/4 cup yogurt Greek, or dairy-free option
  • 1 TBSP monk fruit granulated
  • 1 TBSP chia seeds

Instructions
 

  • Add all ingredients to container with a lid. Stir until well combined.
  • Seal the container, and let sit in the fridge a minimum of 2 hours. (Best to prepare the night before and let it soak overnight.)
  • Top with fresh or frozen fruit, and add other spices like cinnamon for a flavor boost!
  • *If you prefer warm, pop in the microwave in the morning for 30-60 seconds.
  • *Tip: For even more efficiency, double the recipe for 2 days worth of breakfasts. 🙂
Keyword anti-inflammatory, Dairy-Free, Gluten-Free, nightshade-free, Vegan