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!
Ingredients
Ground turkey
Ground turkey is a perfect way to add in lean protein. It can also be a great way to reduce the consumption of red meat as a substitute. Just keep in mind that the lower fat content means it will be a bit more dry.
Brussels sprouts
Part of the cruciferous family, Brussels sprouts contain compounds that help protect against cancer, as well as phytochemicals that help reduce inflammation. They’re also packed with fiber and super simple to cook.
Radishes
Radishes are low in calories, but full of antioxidants and fiber. They’re a great way to pack in more nutrients and have the versatility of being eaten raw or cooked.
Pumpkin seeds
Packing in more protein than nuts, pumpkin seeds also contain fiber and are full of minerals like manganese, phosphorus, and magnesium.
Garlic
Garlic is one of my favorite ingredients to use in the fall and winter. This is because it’s cold and flu (and COVID) season, and garlic helps boost the immune system.
It’s also been shown to reduce high blood pressure, pull down chronic inflammation, reduce cholesterol levels, and even help prevent cancer. It also has antibiotic properties, so I’d say this is an amazing staple to use all fall and winter long!
Dijon mustard
Dijon mustard (and yellow) are my favorite condiment to use in an anti-inflammatory diet. This is because they’re sugar-free, low-calorie, and give an amazing boost of acidic flavor.
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.
Notes
*Save time by buying the Brussels sprouts already halved.
*This is a great meal prep meal! Just store the dijon separately from the rest and reheat and toss before eating.
*Add in even more fiber and bulk by plating this on top of a bed of romaine leaves.
👇Click the image below to grab the free Fall Anti-Inflammatory Meal Prep Guide!
This delicious anti-inflammatory twist on a Caesar salad merges roasted Brussels sprouts + ground turkey and a spicy crunch of radishes.
Prep Time:15 minutes
Cook Time:30 minutes
Total Time:45 minutes
Yield:41x
Category:Main Course
Method:Oven + Cooktop
Ingredients
UnitsScale
1lbground turkey (extra lean )
5cupsbrussels sprouts (halved)
1/2cupradishes (sliced)
1/2cuppumpkin seeds
1/3cupextra virgin olive oil
3 tsp minced garlic
1/4cuplemon 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.
Notes
*Save time by buying the Brussels sprouts already halved.
*This is a great meal prep meal! Just store the dijon separately from the rest and reheat and toss before eating.
*Add in even more fiber and bulk by plating this on top of a bed of romaine leaves.
When it comes to Anti-Inflammatory soups, this Turmeric Ginger Butternut Squash one is 💯! Packed with anti-inflammatory ingredients and vegan (unless you want to add some shredded chicken!), this will warm you right up in those cold fall and winter months and keep you cozy!
Ingredients
Butternut squash
This fall and winter squash has a creamy texture when pureed, and is packed full of phytochemicals. They can be a little intimidating to cook the first time, but once you’ve done it, you’ll see it’s no problem.
Baby Spinach
Baby greens like this are amazing ways to get in your calcium, folate, iron, and other minerals and vitamins. Also, since it’s cooked in this butternut squash soup, you’ll absorb more calcium and iron.
Turmeric and Ginger
Both of these ingredients are well known for their anti-inflammatory properties.
Lentils
Lentils are a staple of the Mediterranean diet, and I love the use of them in this recipe because they add some plant-based protein and fiber. This helps prevent blood sugar spikes, which also helps stave off chronic inflammation.
Instructions
Preheat oven to 400 F, cut butternut squash in half and lay it facing downward on a pan covered in foil. Cook for 40 minutes.
In a large pot, drizzle oil and add onion, garlic, and ginger. Cook until the onions are clear, stirring often.
Pour in the milk, broth, and lentils, and stir. Bring to a boil over medium-high heat and then reduce heat, cover and simmer for 20 minutes, until lentils are cooked through.
When the squash is finished cooking, remove from oven, spoon out and discard seeds. Then scoop out the flesh and place in a high-powered blender.
Add half of the soup mixture into blender and puree until smooth. Pour back into the soup pot.
Stir in the baby spinach and simmer until the spinach is wilted.
Divide into bowls, serve, and enjoy!
Notes
*Save some time by buying butternut squash already cubed and steaming it to get it soft enough to puree.
*Kale can be subbed in for the baby spinach.
*If you like your soup to feel ‘chunkier’, cook the lentils and add them AFTER you puree the other ingredients. This may also help to have an even lower blood sugar response.
Click the image to grab the free Fall Anti-Inflammatory Meal Prep Guide ! 👆
This delicious and cozy anti-inflammatory soup really should be a staple in your household in the fall and winter months. Chock full of anti-inflammatory ingredients, this butternut squash soup will also give you an injection of vitamins and minerals.
Preheat oven to 400 F, cut butternut squash in half and lay it facing downward on a pan covered in foil. Cook for 40 minutes.
In a large pot, drizzle oil and add onion, garlic, and ginger. Cook until the onions are clear, stirring often.
Pour in the milk, broth, and lentils, and stir. Bring to a boil over medium-high heat and then reduce heat, cover and simmer for 20 minutes, until lentils are cooked through.
When the squash is finished cooking, remove from oven, spoon out and discard seeds. Then scoop out the flesh and place in a high-powered blender.
Add half of the soup mixture into blender and puree until smooth. Pour back into the soup pot.
Stir in the baby spinach and simmer until the spinach is wilted.
Divide into bowls, serve, and enjoy!
Notes
*Save some time by buying butternut squash already cubed and steaming it to get it soft enough to puree.
*Kale can be subbed in for the baby spinach.
*If you like your soup to feel ‘chunkier’, cook the lentils and add them AFTER you puree the other ingredients. This may also help to have an even lower blood sugar response.
The thing I love about charcuterie boards is that they’re like edible works of art. I’m a very visual person, so even if food tastes good, if the presentation is beautiful, it makes it that much better– kinda like how the same gift feels so much more if it’s beautifully wrapped vs presented in a paper bag.
Presentation goes a long way.
Now to go one step further and get that perfect trifecta for food– it also needs to be healthy. And since we’re all about an anti-inflammatory diet that’s sugar-free and gluten-free, I’m gonna show you how to create a gorgeous summer charcuterie board that’s also anti-inflammatory.
What is a Charcuterie Board?
We really need to start this conversation out with defining what qualifies a board as “charcuterie”, and how you can make your board anti-inflammatory.
So the word ‘charcuterie’ is actually French and it means “cured meat”.
And if you know anything about an anti-inflammatory diet, you know that cured and processed meats are a big no-no because they’re usually highly inflammatory.
This obviously poses a challenge when you want to make an anti-inflammatory version of a charcuterie board.
So when you’re making an anti-inflammatory charcuterie board, you have two options:
1-You can find meats that would be great on a board that are NOT cured and don’t have nitrates, OR- you can skip the meats, but just know that this will technically not be a charcuterie board at that point.
Instead, it would technically be like a veggie or veggie, fruit, and cheese board or any combination of those.
You can also include any of the meats and then just not partake in those meats in sticking to an anti-inflammatory way of eating.
Or you can purposely decide you’re gonna have a little cheat/treat meal.
You’re a grown adult and I leave it to you to make that decision on your own 😁, but choosing the CORRECT meats per the guidelines I just gave are what will keep the meat-part anti-inflammatory.
2- If you’ve found that you need to be dairy-free to reduce inflammation as well, you can either skip the cheeses, or go for any of the same options I gave for meats.
Per anti-inflammatory guidelines, choose organic cheese if at all possible, because the fats in the cheese will have better omega 3 to 6 ratios.
If you want the FULL How to video on creating charcuterie boards, check that out by clicking here: 👇
Click the image below to grab the Summer Anti-Inflammatory Meal Prep Guide! 👇
Placing ingredients on the summer anti-inflammatory charcuterie board
So for this board I started out with putting my containers on the board, and I placed the dip right in the middle.
Then I added in the asparagus in a sort of ‘X’ pattern to create some delineation on the board.
Sometimes just placing little groupings of stuff randomly all over the board can be really pretty, and sometimes creating a pattern or sections can also be really pretty.
So from there, I started with the vegetables and sort of spread them in different sections, trying to balance out the colors all over the board.
Next, I just flanked the ranch dip with the containers of cheese cubes. You want to get containers on the board first and then work around them.
Next, I added grain-free crackers, and then zucchini, which I rolled from really thin slices, and added some summer squash sticks.
Next, I put part of the topper of a pineapple in to beef up the decor factor,
And then added in little watermelon triangles that I cut from three different colors of watermelon. (If you’ve never tried yellow or orange watermelon, I highly recommend it! We were leary because they weren’t the bright pink of traditional watermelon, but they were absolutely delicious!)
Then I added in all three colors of bell peppers, some strawberries, cherries, and tomatoes. These were carefully spread throughout the board to make sure the colors were dispersed enough to make the eye move around.
I placed the kiwi and mango, which were cut into these cute patterns, then placed the green onions to give a bit more wow factor on the corners.
Next, I added a few little pineapple spears and then filled in all the blank spots with blueberries.
You don’t want the board showing anywhere if possible.
And then the very last thing that really gives it a wow factor is to add in sprigs of herbs, so I added my mint on the fruit and the basil in the ranch dip.
And lastly, I had a bouquet of summer flowers I got from the grocery store and I snipped off a few of the flowers to give the final perfect touches.
What’s so great about this board is that it’s perfect whether you’re entertaining or just want an easy summer dinner.
Grab the Summer Anti-Inflammatory Meal Prep Guide {click the image below!} 👇
With only a handful of simple ingredients, this Low Carb Eggplant Parmesan Casserole (without breadcrumbs) is easy to make and perfect for busy weeknights or summer meal prep.
We’re covering step-by-step instructions for the perfect eggplant casserole every time, and even give you ideas for customizing the flavors to your liking. So, let’s get started and satisfy those cravings!
Why This Eggplant Casserole Recipe is a Game Changer
This eggplant casserole recipe is a game-changer for several reasons:
First, it’s made with simple and flavorful ingredients that are easy to find at any grocery store. I especially love that it’s full of anti-inflammatory summer produce.
Second, it’s a low-carb and gluten-free option that doesn’t compromise on taste. Instead of using simple carb packed gluten-free flour or breadcrumbs, we just omit the breadcrumbs altogether.
Finally, it has a larger number of servings, so it can be meal prepped and served for more than one meal.
Let’s explore the ingredients that make this dish so delicious.
Simple and Flavorful Ingredients
Eggplant
Eggplant is one of my favorite anti-inflammatory summer vegetables! Not only is it packed with antioxidants, vitamins, and fiber, it’s also a great substitute for meat. Oh yeah–and it’s low-carb!
Low Carb Marinara
As most things on the grocery store shelf these days… marinara or any other kind of tomato-based sauce most likely has (completely unnecessary) added sugar.
If you’re buying your marinara, check the ingredient label and make sure it’s sugar-free as sugar is extremely inflammatory.
If you can’t find any, make our Low-Carb Marinara sauce for this recipe instead.
Cheeses
The best way to keep as anti-inflammatory as possible with any cuisine (like Italian) that has loads of dairy is to buy organic.
Extra virgin olive oil
This oil is a staple in Italian cooking, and is also an anti-inflammatory staple. It’s loaded with monounsaturated fats and has been used in Mediterranean cuisine for centuries.
If you can’t find an EVOO oil spray, try out a Misto. You can fill it with any kind of oil you like and pump it to get the can pressurized so you can spray oil onto your food.
And if you don’t have EVOO on hand, you can use avocado oil, butter, ghee, or coconut oil.
Step-by-Step Instructions for Perfect Eggplant Casserole Every Time
If you don’t have jarred sauce, make the Low-Carb Marinara first.
Preheat your oven to 450°F. Line 2 baking sheets with a grill mat, or with foil, and spray the foil with avocado oil.
While the sauce is cooking, slice the eggplant into 1/4 inch thick slices. Place the slices on the prepared pans. Season with salt and bake for 20 minutes.
Meanwhile combine ricotta, egg, parsley and 1/4 cup of grated cheese in a medium bowl.
Pour 1/2 cup sauce on the bottom of a 9×12 baking dish, add 1/3 of eggplant to cover the bottom of the dish. Top with 1/3 of the ricotta cheese mixture, 3/4 cup of the mozzarella cheese and 3/4 cup of the sauce. Then repeat the process two more times, reserving the third layer of mozzarella for the topping. Finish with 2 tablespoons of grated cheese.
Push the oven temp up to 400F.
Cover the baking dish with foil and bake approximately 40 min, until cheese is melted and bubbling.
Remove the foil and bake an additional 10 minutes.
Remove from the oven and let it set and cool about 10 minutes before serving.
Ideas for Customizing Your Eggplant Casserole to Your Tastes
Now that you have the basics of the low-carb eggplant parmesan casserole down, it’s time to get creative and add your own twist to the recipe. One idea is to switch up the cheese by using cheddar or feta instead of mozzarella.
You can also add in different vegetables such as zucchini or spinach, or even some ground beef or turkey for a heartier dish.
For those who like a little kick in their meals, try adding some red pepper flakes or cayenne pepper to the tomato sauce. And if you’re a fan of herbs, consider throwing in some basil or oregano to give the casserole a fresh and flavorful taste.
Want more protein? Add a pound of cubed or shredded chicken breast into the layering process.
With so many possibilities for customization, you can make this low-carb eggplant parmesan casserole a staple in your meal rotation by switching up the ingredients and flavors to your liking.
Frequently Asked Questions About Eggplant Casserole
With its hearty combination of vegetables and savory spices, eggplant casserole is a versatile and satisfying dish that’s easy to tweak to your taste. Here are some of the most frequently asked questions about this eggplant casserole:
How do I prepare the eggplant?
To prepare the eggplant for the casserole, you’ll need to slice it into rounds or long strips, depending on your preference. Sprinkle some salt on the slices and let them sit for about 30 minutes to draw out any bitterness. Then rinse the eggplant and pat it dry before proceeding with the recipe.
Can I use other vegetables besides eggplant?
Absolutely! Eggplant casserole is a great dish for using up whatever vegetables you have on hand. Some popular additions include zucchini, bell peppers, mushrooms, and onions. You can also experiment with different cheeses, herbs, and spices to create your own unique flavor profile.
Can I remove the eggplant skin or do I leave it on?
Most recipes for eggplant parmesan will have you leave the skins on. This helps maintain the structure of the slices, but cooking will actually soften the skins. There are a ton of phytonutrients in the skin, so I say leave it on!
Can I make this dish ahead of time?
Yep! Eggplant casserole is a great dish for meal prep, as it can be made ahead of time and reheated later.
Simply assemble the casserole according to the recipe,
Then cover it tightly with plastic wrap and store it in the fridge for up to 2 days.
When you’re ready to eat, simply remove the plastic wrap and pop the casserole in the oven for about 30 minutes, or until heated through.
Whether you’re pressed for time or looking for a flexible meal prep option, this recipe is your new go-to. And with tips for customizing the flavors, you can enjoy it again and again, every summer.
With only a handful of simple ingredients, this Low Carb Eggplant Parmesan Casserole (without breadcrumbs) is easy to make and perfect for busy weeknights or meal prep.
If you don’t have jarred sauce, make the Low-Carb Marinara first.
Preheat your oven to 450°F. Line 2 baking sheets with a grill mat, or with foil, and spray the foil with EVOO. Use a Misto and fill with extra virgin olive oil if you can’t find avocado cooking spray at the store.
While the sauce is cooking, slice the eggplant into 1/4 inch thick slices. Place the slices on the prepared pans. Season with salt and bake for 20 minutes.
Meanwhile combine ricotta, egg, parsley and 1/4 cup of grated cheese in a medium bowl.
Pour 1/2 cup sauce on the bottom of a 9×12 baking dish, add 1/3 of eggplant to cover the bottom of the dish. Top with 1/3 of the ricotta cheese mixture, 3/4 cup of the mozzarella cheese and 3/4 cup of the sauce. Then repeat the process two more times, reserving the third layer of mozzarella for the topping. Finish with 2 tablespoons of grated cheese.
Push the oven temp up to 400F.
Cover the baking dish with foil and bake approximately 40 min, until cheese is melted and bubbling.
Remove the foil and bake an additional 10 minutes.
Remove from the oven and let it set and cool about 10 minutes before serving.
Notes
Make this recipe up to 2 days ahead of time and store it in the fridge covered.
To meal prep this, prepare your Low-Carb Marinara ahead of time, as well as the eggplant. Bake it and store in the fridge in a sealed container until you need to assemble the casserole.
When it comes to fresh and easy for anti-inflammatory summer dinners, this Pesto Chicken with Zucchini and Squash Medley are at the top of the list!
This fresh recipe takes advantage of the anti-inflammatory summer produce, while giving a super yummy, balanced, and low carb dinner in no time. Plus it’s super easy to meal prep!
I LOVE recipes that use several seasonal and fresh produce options like this one. I grew up on a farm, so we always had a ton of fresh vegetables during the summer. But… we didn’t make pesto, like…ever.
It took until I was a real grownup before I started venturing in Italian cuisine beyond spaghetti and meatballs. And boy was I missing out!
Pesto is the perfect dressing for this dish, as the ingredients for it are in season during summer as well.
Make sure to use the freshest zucchini and summer squash you can. And during the summer you may find several different varieties. They’re pretty much all delicious and cook about the same, so get creative if you want!
The chicken can be subbed out for firm tofu or even white beans if you’d like this to be plant-based or vegan.
This fresh recipe takes advantage of the anti-inflammatory summer produce, while giving a super yummy, balanced, and low carb dinner in no time. Plus it’s super easy to meal prep!
Cut the chicken breast into cubes, then toss into a large pan with the avocado oil. Cook until mostly cooked through.
Wash and cut the zucchini and squash into cubes. When chicken is nearly done, add the zucchini and squash, and season everything with salt and pepper. Saute until the zucchini and squash are soft and cooked.
Make sure to use the freshest zucchini and summer squash you can. And during the summer you may find several different varieties. They’re pretty much all delicious and cook about the same, so get creative if you want!
The chicken can be subbed out for firm tofu or even white beans if you’d like this to be plant-based or vegan.
When it comes to easy anti-inflammatory meal prep dinners that are also crowd-pleasers, these Paleo Chicken Fajita Bowls with fresh cilantro lime dressing take the prize.
What’s so great about fajita bowls is that they’re so easy to personalize. We normally just cook the ingredients and set it out assembly line to let the kids create their own chicken fajita bowls.
Another thing about these versatile meal prep chicken bowls is that you really can adjust the veggies to whatever season it is. This recipe is perfect for summer as we use lettuce and bell peppers that are in season during summer.
Also to note is that–again, speaking to the versatility of these bowls–they can be made dairy-free and grain-free. (See notes below.)
Ingredients
Boneless, skinless chicken breasts (organic are best)
Bell peppers (any color, but organic is best as peppers are on the Dirty Dozen list)
Onion (red, yellow, or whatever you have on hand)
Lime (the juice really kicks up the flavor of chicken fajita!)
Brown rice (or cauliflower rice for Paleo, low-carb/keto)
Salt and pepper (to taste)
Fajita seasoning (make sure this is sugar-free)
1 can of black beans, drained and rinsed (omit if sticking to Paleo)
Cheddar cheese or feta for topping (omit if sticking to Paleo)
Avocado oil (for cooking-if you don’t have any, you can use butter, ghee, or coconut oil)
Instructions
Chicken
To begin preparing these tasty Paleo Chicken Fajita Bowls, start by slicing your chicken breasts into thin strips and season with the fajita seasoning. Next, slice up your onions and bell peppers, taking care to remove all seeds and stems.
Once that’s done, heat up your skillet and add some avocado oil, then toss in your chicken and stir until cooked through. Then squeeze the lime juice all over your chicken.
Next, add your sliced onions and bell peppers to the skillet and stir-fry until they are slightly softened.
Rice
While the onions and peppers are cooking, make your rice (or cauliflower rice) according to package instructions.
Beans
Black beans or pinto beans are traditional for Latin fare. If you’re following Paleo guidelines these can be omitted.
Otherwise, make sure to drain the beans from the can, then rinse them really well. This helps minimize bloating if you’re sensitive to beans.
You can warm them a little in a pot on the cooktop with a little water, salt, and chopped cilantro. (Sometimes I’ll throw in some dried onion flakes to give them a bit more flavor.)
Toppings
Choose your toppings based on whether or not you’re going true Paleo (dairy-free) or not.
Then it’s time to layer your bowls. The base is usually rice or other whole grain, then layer in your fajita chicken, peppers, and onions. Top with black beans, cheese, and avocado. Then drizzle the fresh cilantro lime dressing on top!
Additional Tips
These are super easy to meal prep for the week:
Just make the chicken, peppers, and onions; and rice ahead of time, then layer into meal prep containers.
Store up to 5 days in the fridge. Heat up when you’re ready to eat it, then drizzle the dressing on top before serving.
When it comes to easy anti-inflammatory meal prep dinners that are also crowd-pleasers, these Paleo Chicken Fajita Bowls with fresh cilantro lime dressing take the prize.
Author:Laura Brigance, MS, CHC
Prep Time:5 minutes
Cook Time:25-30 minutes
Total Time:30
Yield:61x
Category:Dinner, Lunch
Method:Cooktop
Cuisine:Mexican
Ingredients
UnitsScale
1lborganic chicken breasts
1 onion (red or yellow)
2 bell peppers (any color/s)
Brown rice (or cauliflower if doing Paleo/low-carb/keto)
2 Limes (or 1/4 cup lime juice)
Black beans (unless Paleo/low-carb/keto)
1/2cup shredded cheddar or Mexican blend cheese (omit if dairy-free or Paleo)
Start by slicing your chicken breasts into thin strips.
Next, slice up your onions and bell peppers, taking care to remove all seeds and stems.
Heat up your skillet and add some avocado oil, then toss in your chicken and stir until cooked through.
Next, add your sliced onions and bell peppers to the skillet and stir-fry until they are slightly softened.
If you’re following Paleo guidelines these can be omitted. Otherwise, make sure to drain the beans from the can, then rinse them really well.
Warm them a little in a pot on the cooktop with a little water, salt, and chopped cilantro. (Sometimes I’ll throw in some dried onion flakes to give them a bit more flavor.)
Choose your toppings based on whether or not you’re going true Paleo (dairy-free) or not.
Layer your bowls starting with the rice, then layer in your fajita chicken, peppers, and onions.
Crafted with a handful of wholesome and fresh summer ingredients, this Anti-Inflammatory Cilantro Lime Dressing is a simple yet powerful addition to your kitchen repertoire.
By incorporating this dressing into your meals, you can effortlessly infuse your dishes with health-enhancing benefits, promoting well-being from within.
Ingredients
1 bunch of fresh cilantro
1 TBSP minced garlic
3 TBSP lime juice
1/4 cup extra virgin olive oil
1 avocado
1/2 tsp salt (or to taste)
Instructions
This sauce is so easy. You literally throw everything in a high-powered blender and pulse into a sauce. Done.
*If your blender isn’t blending this, it’s perfectly ok to add a few more TBSP lime juice and/or EVOO until the blender can do its thing.
Notes
Store up to 3 days in the fridge (the sauce will naturally start to brown due to the avocado.)
Packed with vibrant flavors and anti-inflammatory ingredients, this Low-Carb Marinara Sauce is a delicious way to keep inflammation at bay and blood sugar balanced.
Say goodbye to traditional marinara sauces loaded with sugars and unhealthy additives, and say hello to a healthier, low-carb alternative that doesn’t compromise on taste.
Each spoonful of this delightful sauce boasts a harmonious blend of antioxidant-rich tomatoes, aromatic herbs, and a hint of garlic, providing a burst of flavor that will leave you craving for more. (Seriously- my kids would rather have this than the store-bought kind.)
We don’t add any sugar like so many of the store-bought brands do. Sugar is highly inflammatory, as well as addictive, so we eliminate that right off the bat. Tomatoes are already slightly sweet so there’s no reason to add it in the first place.
Instead of extra virgin olive oil, we use avocado oil (see ingredients below for more details.)
Ingredients
Tomatoes
Tomatoes, the star ingredient, are bursting with lycopene—an antioxidant known to reduce inflammation and protect against chronic diseases.
Garlic
Alongside tomatoes, we’ve added a touch of garlic, known for its immune-boosting and anti-inflammatory properties, enhancing both the taste and health benefits of this sauce.
Italian seasoning
Dried Italian seasonings add a burst of flavor to this low-carb marinara sauce, but also have antioxidant properties. They’re added right in with all other ingredients at the same time so the flavors can meld as the herbs are rehydrated.
If you happen to have fresh herbs (like oregano, rosemary, and thyme), it’s absolutely fine to add these, but don’t do it until right before the sauce is ready.
Fresh herbs don’t need long to inject their flavors, and shouldn’t be overcooked.
Extra virgin olive oil
Extra virgin olive oil is the quintessential ingredient for Mediterranean fare, so it’s no surprise that it’s the oil of choice for this recipe. My tip for buying EVOO is to check the label and try to find one that comes out of California.
Tests were done several years back and they found that olive oils that come from other countries weren’t 100% olive oil. They were being mixed with cheaper oils, and it was considered legal because of the labeling and import laws in other countries.
In the US they’re strict about that, so buying your EVOO from California ensures you’re actually getting olive oil and not a mix.
Instructions
Peel and smash your garlic, then sautee it right in the pot you’ll be making your sauce in, with the avocado oil in the bottom.
After 1-2 minutes, add all the rest of the ingredients and stir really well.
Let the sauce simmer 15-20 minutes and you’re done!
Packed with vibrant flavors and anti-inflammatory ingredients, this Low-Carb Marinara Sauce is a delicious way to keep inflammation at bay and blood sugar balanced.
Author:Laura Brigance, MS, CHC
Prep Time:5 minutes
Cook Time:15-20 minutes
Total Time:0 hours
Yield:41x
Category:Dinner
Method:Cooktop
Cuisine:Italian
Ingredients
Scale
28 oz can crushed tomatoes
2 cloves garlic, smashed
2 TBSP Italian seasoning
1 tsp Extra virgin olive oil
salt + pepper, to taste
Instructions
Add the crushed tomatoes into a high-powered blender. Pulse until smooth and pureed into a sauce.
In a large pot, saute the garlic with extra virgin olive oil, then add all the other ingredients. Let simmer 15-20 minutes.
Our Fresh Easy Pesto boasts a vibrant blend of aromatic basil leaves, rich extra virgin olive oil, toasted nuts, and zesty garlic. It’s super simple to make and takes a boring dish to amazing in, like, 5 minutes!
Not only does this Fresh Easy Pesto recipe provide an explosion of flavors, but it also offers a myriad of health advantages. The basil leaves contain essential oils that have been found to possess anti-inflammatory properties, helping to reduce swelling and pain.
The extra virgin olive oil is packed with heart-healthy monounsaturated fats, known for their anti-inflammatory effects, while also providing a luscious texture to the pesto.
Ingredients
Basil
Basil is such an aromatic herb, and summer dishes are perfect with it! Honestly, herbs like this can get so expensive that we just grow them on our back patio. I even have friends who grow them in their kitchen window boxes to enjoy the health and flavor benefits.
I know you may be tempted to buy the chopped basil at the grocery store, but I beg you to use super fresh, it makes such a difference!
Parmesan
Parmesan is another ingredient that can get real pricey, real quick. Grating your own is always the best option, because when a manufacturer does it, they add some type of starch to keep it from clumping. This can affect any recipe you’re making. So I always advise buying a block of parmesan and grating it yourself.
Extra virgin olive oil
Extra virgin olive oil is the perfect oil for this recipe, because you’re not cooking it. SO many food bloggers and cooking websites have it wrong on this! EVOO has a very low smoke point, which means if you cook with it, it will burn and oxidize easily.
That’s why fresh sauces and dressings like this recipe are perfect for the bold flavor of extra virgin olive oil. If you don’t have any on hand, you can sub avocado oil.
Minced garlic
Garlic can be tricky to keep on hand because it tends to dry out really fast if it’s not super fresh. And it can be tricky to find super fresh. Even though it’s super convenient to keep a jar of minced garlic on hand in the fridge, I don’t always advise it because they add preservatives to keep it from going bad.
That being said, if I’ve had a run of our grocery store giving me dried-out old garlic cloves, I’ve been guilty of throwing my hands up and buying a jar of minced. Do what’s best for your household. 🙂
Pine nuts
Pine nuts are really thought of as essential to classic pesto recipes. But many people are allergic to nuts, and they can also get really expensive. There’s been a huge trend in using different types of nuts in leu of pine nuts, so it’s absolutely ok to sub out a different type of nut, or just omit them altogether.
I will say I love experimenting with different flavors, so if you’re a curious cook like me, try some walnuts or cashews!
Instructions
Literally the only prep you need for this is to throw it into the blender in the order the recipe says. Done and done!
Notes
Make sure to store this in a sealed container, and you can even double or triple this to make sure you have enough on hand for a couple of weeks!
Our Fresh Easy Pesto boasts a vibrant blend of aromatic basil leaves, rich extra virgin olive oil, toasted nuts, and zesty garlic. It’s super simple to make and takes a boring dish to amazing in, like, 5 minutes!
Author:Laura Brigance, MS, CHC
Prep Time:5
Total Time:5 minutes
Yield:4 servings 1x
Category:Dinner
Method:Blender
Cuisine:Italian
Ingredients
UnitsScale
2cups fresh basil leaves
1/2cupParmesan (freshly grated)
1/2cupextra virgin olive oil
1 TBSP minced garlic (about 3 cloves)
salt + pepper to taste
1/3cuppine nuts (or other nuts / optional)
Instructions
Place basil and nuts in a high-powered blender and pulse 3-4 times.
Add garlic and cheese and pulse again.
Add olive oil and pulse until smooth.
Notes
*Use over salads or even as a dip!
*Store in fridge for up to 2 weeks; may need to let come to room temperature before using as olive oil can solidify in the fridge.
Summer is in full swing, and there’s nothing quite like a sizzling grill to usher in the season. (Not that my husband needs summer as an excuse.)
Grilled salmon and sautéed green beans make for a wholesome, flavorful meal that’s perfect for any weeknight meal. Get ready to elevate your grilling game and enjoy a healthy, mouthwatering meal that’s sure to impress even your pickiest eaters.
To reap the health benefits of these dishes, it’s important to understand why salmon and green beans are a nutritional powerhouse.
Salmon is a great source of omega-3 fatty acids, which have been shown to reduce inflammation, protect against heart disease and stroke, and potentially even improve brain function.
Similarly, green beans are packed with vitamins and nutrients like vitamin C, vitamin K, and iron, all of which contribute to healthy bones, skin, and immune function.
Plus, both dishes are high in protein and low in calories, making them a great choice for an anti-inflammatorydinner that won’t spike blood sugar.
Salmon
To create the perfect grilled salmon, you need to start with a good cut of fish.
Look for fresh salmon fillets with firm, pink flesh and no signs of discoloration or strong odor. Choose wild-caught salmon over farm-raised for the healthiest option.
Green Beans
When you’re picking out the best summer green beans, there are a few things you should look for. First, go for beans that are bright green and feel nice and firm when you touch them.
Avoid beans that look dull or have any yucky spots on them. You want the beans to be crispy and make a snapping sound when you bend them.
Also, try to find beans that are skinny and smooth because they’re tastier and easier to cook. If you can, get beans that are all about the same size so they cook evenly.
Instructions
This meal is a bit of a back-and-forth dance, so be patient but have your ingredients ready to go.
Grilling salmon to perfection
Before grilling, remove the skin from the salmon fillets. To do this, use a sharp knife to make a small incision between the flesh and skin at one end of the fillet. Hold the skin with one hand and use a back-and-forth motion with the knife to separate the skin from the flesh, pulling the skin away as you go.
Next, season your salmon fillets with the dry seasonings.
When grilling, preheat your grill to medium-high heat and lightly oil the grates. Place the salmon fillets on the grill, skin-side down if left on, and cook for 6-8 minutes per side or until the flesh is opaque and flakes easily with a fork.
Grilling is a great way to prepare salmon, as it highlights the natural flavors of the fish and adds a smoky touch to it. Before grilling, make sure to preheat your grill to medium-high heat and lightly oil the grates to prevent the fish from sticking.
The key to grilling salmon is to avoid overcooking it, as it can quickly become dry and lose its delicate texture.
Creating Flavorful Sauteed Green Beans
These sautéed green beans will add a delicious pop of flavor to your grilled salmon dish, making it a complete and satisfying meal for a summer day.
To create flavorful sautéed green beans, start by heating up a pan with a little bit of avocado oil. You want just enough oil to coat the bottom of the pan. Once the pan is hot, add the green beans, salt, and onion flakes. Stir the green beans to ensure they are evenly coated with the oil and seasoning.
Cook the green beans until they are tender but still slightly crispy, which should take around 8-10 minutes. You want to be sure not to overcook them as they can turn mushy and lose their flavor.
Other sides to pair it with
This simple meal really is very low-carb. For some this is perfect. But if you’d like to add more complex carbs, a small serving of brown rice or quinoa are perfect sides to pair it with. These whole grains give some healthy carbohydrates and fiber to keep you feeling full.
Notes
Make sure fish reaches an internal temperature of 145 F (63 C) using a food thermometer.
To prevent the salmon from sticking to the grates, make sure the grill is super clean, and that the grill is super hot. (You can use tongs and a paper towel coated in oil to get the grates well-oiled.)
With a (sugar-free) sweet soy sauce marinade and hints of lemon and garlic, this Grilled Salmon pairs beautifully with sauteed green beans for the perfect quick and delicious summer dinner!
Author:Laura Brigance, MS, CHC
Prep Time:2 hours
Cook Time:20 minutes
Total Time:2 hours 20 minutes
Yield:61x
Category:Dinner
Method:Cooktop + Grill
Ingredients
UnitsScale
Grilled Salmon
1 1/2poundssalmon fillets (wild-caught)
1 tsp lemon pepper seasoning
1 tsp garlic powder
1/2 tsp sea salt
1/3cupgluten-free soy sauce (or Liquid Aminos)
1/3cupbrown erythritol (Swerve brand is great)
1/4 avocado oil
Sauteed Green Beans
1lb Fresh green beans
salt to taste
1 TBSP onion flakes
1 TBSP avocado oil (for the pan)
Instructions
Season the salmon fillets with the lemon pepper, garlic powder, and salt. Place the salmon in a large baggie.
Stir together soy sauce (or liquid aminos), brown erythritol, water, and avocado oil in a small bowl until the brown erythritol has dissolved.
Pour the mixture into the baggie of the salmon fillets. Seal, then turn to coat the fillets.
Let them marinate for at least 2 hours in the fridge.
When it’s time to cook dinner, preheat the grill to medium heat and make sure the grate is very clean and oiled.
While the grill is heating, trim the ends off the green beans.
In a large skillet, heat the avocado oil over medium high heat. Add the green beans.
After about 3 minutes sprinkle the green beans with sea salt and onion flakes. Turn them to coat with oil and the seasonings. Then let them saute for another 5-7 minutes, turning once.
While the green beans are cooking, place the salmon fillets on the grill and discard the remaining marinade.
Cook the salmon until it easily flakes with a fork, approximately 6-8 minutes per side.
Check the green beans are sauteed to personal preference.
As summer heats up, there’s nothing quite as refreshing as this Cherry Almond Smoothie to help you cool down and nourish your body–and takes less than 5 minutes to make!
This Anti-Inflammatory Cherry Almond Smoothie is especially great since it harnesses the power of anti-inflammatory ingredients that packs a punch of flavor while promoting your overall well-being.
Cherries, the star ingredient of this vibrant smoothie, are not only a delectable summer fruit but also a nutritional powerhouse. Bursting with antioxidants and phytochemicals, cherries boast potent anti-inflammatory properties.
By incorporating these luscious berries into your diet, you can help combat inflammation and potentially reduce the risk of chronic diseases.
But- another lesser-known fact is that tart cherries have specifically been studied for their ability to boost sleep. So if you’re having trouble sleeping, maybe opt for this smoothie as your dinner or after-dinner snack on those hot summer nights!
Almonds
Almonds not only add a delightful nutty flavor but also offer a wealth of nutrients. Packed with healthy fats, fiber, and vitamin E, almonds have been known to reduce inflammation and support heart health.
What makes this smoothie even more appealing is that it’s sugar-free. This is important since sugar is one of the most inflammatory foods you can eat.
Substitutions and additions
Milk
The almond milk should be unsweetened and with as few thickeners as possible. If you don’t have almond milk, you can easily sub regular cow’s milk if dairy isn’t inflammatory to you, unsweetened coconut milk, or any other unsweetened non-dairy milk.
I don’t recommend oat milk because it’s straight simple carbs, and raising blood sugar levels is inflammatory.
Protein powder
Don’t skip this ingredient!
Protein in smoothies is SO important because of the usually high carb content from fruits. The protein (and healthy fats) are what complete the ‘trifecta’ of macros to create this balanced and anti-inflammatory Cherry Almond Smoothie.
Many people prefer whey protein powder because of the studies showing it’s more beneficial at muscle assimilation than other proteins. However, it is derived from dairy. If you’re dairy-free, you can absolutely use a plant-based protein powder or even egg white protein powder.
If you opt for plant-based, it can get thicker than whey protein powder, so keep in mind you may need to add a little more milk.
If you opt for egg white powder, keep in mind that it may not come with the vanilla flavoring. You may need to test and see if this means you add a couple drops of vanilla extract as well, or if the almond and cherry flavors are beautiful on their own.
On ANY protein powder substitution, be aware of the sweetener component. Many protein powders contain some type of sweetener. So make sure it’s not an artificial sweetener.
If you choose a protein powder that doesn’t have a sweetener, keep reading for what sweeteners you can add.
Sweetener
If you do add sweetener because the protein powder isn’t sweetened or just want it sweeter, make sure you use an anti-inflammatory option. This means aiming for natural zero-calorie sweeteners like stevia, monk fruit, allulose, or erythritol.
Almond butter
Although the almond butter really helps kick up the almond flavor in this recipe, if you don’t have any, you can easily substitute a different nut. Pistachios, coconut, hazelnuts, or pecans are amazing flavor pairings with cherries. You can sub in the same amount of nuts as nut butter.
If you’re avoiding nuts, use a seed like sunflower, pumpkin, or tahini (sesame).
Peanut butter is also an option!
Almond extract
Although the almond butter gives a small amount of flavoring overall, almond extract can really boost that popular almond punch that pairs so beautifully with cherries for this healthy smoothie. (Especially if you’re using a different type of nut butter and still want that almond flavor to shine through.)
Instructions
For any smoothie, the best way to make sure it isn’t easily clumped is to add the liquid in first, then everything else. Blenders need a lot of moisture to help blend and chop at the same time, while ensuring proper movement of the whole smoothie.
I have to say, every time we make this smoothie the kids are in love. I’ve found that it’s definitely cheaper to buy frozen tart cherries than fresh in the summer (which is a total bummer), but we do still buy fresh and make some seriously yummy summer creations (like this Cherry Almond Smoothie!)
What makes it super fun is adding shaved dark chocolate on top and a fun straw! 😋
Not only are these Low-Carb Blueberry Scones grain-free and sugar-free, they’re also super delicious and the perfect summer bulk recipe to bake to have a quick + easy breakfast or snack on hand anytime!
What’s even better about this low-carb scone is that it’s bursting with juicy blueberries. So each bite is infused with antioxidants that combat inflammation, supporting your body’s natural healing processes.
The other beautiful thing about this anti-inflammatory breakfast recipe is that these scones are low in carbs, making them a fantastic option for those following a low-carbohydrate lifestyle.
These ingredients provide a delightful balance of flavors, while keeping the carb count in check– which means your blood sugar stays balanced as well.
Ingredients
Sounds silly, but I love when summer is here simply for the large selection in berries. Blueberries are notorious for their low-sugar qualities and anti-inflammatory superpowers, so I love using them fresh as much as possible!
1 1/3 cups almond flour (blanched)
1/4 cup arrowroot flour (the package may say ‘arrowroot powder’
Pinch of sea salt
1 tsp baking powder
1 cup fresh blueberries (make sure to wash them first and let them dry)
1/4 cup avocado oil
3 TBSP keto maple syrup (if you don’t have this, you may try another sugar-free natural sweetener that’s granulated. Usually erythritol or allulose are good choices for baking; Swerve brand is great!)
2 tsp vanilla extract (pure, not the fake stuff!)
1 egg (large, organic)
Instructions
Preheat oven to 350 F (177 C) and line a metal baking pan with parchment paper.
Whisk the dry ingredients together in a medium mixing bowl. Then stir in the blueberries.
Whisk the wet ingredients together in a small mixing bowl, then stir into the dry ingredients until a batter is formed.
Pour the batter into the baking pan, shaping into a circle if you wish.
Bake for approximately 30 minutes.
Let cool for at least 10 minutes, cut into eight servings, and enjoy!
Tips + Notes
Any other nut flour (except tiger nut as it’s not really a nut) should be able to be subbed in this recipe.
Letting the scones completely cool down after baking is *really* important as it’s grain-free, and the cooling process helps the other binder ingredients in the recipe set.
You can also sub any other fresh berry! (We make this recipe with raspberries and cherries as well!)
When keeping blood sugar balanced by avoiding grains and sugar is necessary, it’s a sure hit to have a recipe on hand like these Low-Carb Blueberry Scones.
Author:Laura Brigance, MS, CHC
Prep Time:5 minutes
Cook Time:30 + 10 min cool down
Total Time:45 minutes
Yield:81x
Category:Breakfasts and Snacks
Method:Oven
Cuisine:American
Diet:Diabetic
Ingredients
UnitsScale
1 1/3cupsalmond flour
1/4cuparrowroot flour
Pinch of sea salt
1 tsp baking powder
1cup fresh blueberries
1/4cupavocado oil
3 TBSP keto maple syrup
2 tsp vanilla extract
1 egg
Instructions
Preheat oven to 350 F and line a metal baking pan with parchment paper.
Whisk the dry ingredients together in a medium mixing bowl. Then stir in the blueberries.
Whisk the wet ingredients together in a small mixing bowl, then stir into the dry ingredients until a batter is formed.
Pour the batter into the baking pan, shaping into a circle if you wish.
Bake for approximately 30 minutes.
Let cool for at least 10 minutes, cut into eight servings, and enjoy!
Notes
*Any other nut flour (except tiger nut as it’s not really a nut) should be able to be subbed in this recipe.
*Letting the scones completely cool down after baking is *really* important as it’s grain-free, and the cooling process helps the other binder ingredients in the recipe set.
So if you’re like me, and you feel way more inspired during spring to do new years resolutions like eating healthy for less inflammation and better blood sugar balance, you’re gonna love this list of 20 delicious spring foods that reduce inflammation in the body that you should be filling your plate with every day.
The reason we want to prevent chronic inflammation is that it’s been linked to numerous health conditions like heart disease, diabetes, and cancer. Eating a diet rich in anti-inflammatory foods is an effective way to reduce and prevent that chronic inflammation.
So let’s start out with anti-inflammatory vegetables that are in season in spring:
Vegetables
Asparagus
Asparagus contains a unique combination of antioxidants and anti-inflammatory compounds that work together to reduce inflammation throughout the body. Asparagus also contains other important nutrients, such as vitamins C and E, which also have anti-inflammatory effects.
If you’ve never tried it before, asparagus can be eaten raw, like on a veggie platter—but it’s also super yummy roasted or even blanched. If you’ve never blanched veggies like this—trust me—you’re gonna wanna try it!
Spring into feeling fabulous with this 1-week gluten-free, sugar-free meal plan and prep guide! Featuring delicious anti-inflammatory recipes from fresh spring produce!
Spring leafy greens, like arugula, watercress, Bibb lettuce, mesclun mix, and spinach, are rich in vitamins, minerals, and antioxidants, which help to reduce inflammation and prevent oxidative stress in the body. Greens are perfect for spring salads, which I also include a recipe for in that Spring Meal Prep video.
Brassicas
Spring brassicas, including broccoli, cauliflower, and cabbage, are nutrient-dense vegetables that offer a ton of health benefits, including powerful anti-inflammatory properties. These vegetables are rich in vitamins, minerals, and phytochemicals that all work together to reduce inflammation throughout the body by inhibiting the activity of pro-inflammatory enzymes.
And just like asparagus, the brassicas are great raw, steamed, or roasted.
Root vegetables
Spring root vegetables like carrots, new potatoes, and radishes are not only delicious but also offer numerous health benefits, including anti-inflammatory properties. These vegetables are high in fiber and resistant starches, which are also known to have anti-inflammatory effects on the body.
Another root vegetable that’s very popular for its anti-inflammatory properties is ginger. It contains numerous bioactive compounds which have powerful anti-inflammatory and antioxidant effects.
These compounds have been shown to help reduce nausea, alleviate pain and soreness, improve digestion, and boost immune function. Those compounds can also help to reduce the risk of chronic diseases such as heart disease, cancer, and diabetes.
Ginger can be eaten fresh, dried, or in taken supplement form.
Artichokes
Artichokes are rich in antioxidants that help to protect the liver. They’re also high in fiber, which can help to promote feelings of fullness, regulate blood sugar levels, and support healthy digestion.
Alliums
Allium vegetables, such as green onions and leeks, offer a variety of health benefits due to their unique combination of vitamins, minerals, and phytochemicals. Both green onions and leeks are rich in flavonoids and sulfur-containing compounds, which have been shown to have anti-inflammatory and antioxidant effects, as well as being good sources of vitamin C, vitamin K, and folate.
Mushrooms
These little fungi contain beta-glucans, which are compounds that have been shown to have powerful immune-boosting effects and can help to reduce inflammation throughout the body.
Additionally, mushrooms are a good source of antioxidants, which can protect the body against cellular damage and inflammation, which can help to reduce the risk of chronic diseases like heart disease and cancer. So, next time you’re making a stir-fry or salad, consider adding some mushrooms to reap these anti-inflammatory benefits!
Peas
Spring peas aren’t just a tasty addition to your meals, they also offer a range of health benefits. These sweet little pods are packed with fiber, and are also a good source of vitamins and minerals, including vitamin C, vitamin K, and folate. Additionally, peas are rich in antioxidants, and are super easy to cook as a stand-alone side dish, add to casseroles, or use blanched or raw on a veggie board.
Rhubarb
Rhubarb is a unique and flavorful vegetable that offers antioxidants, fiber, vitamin K, and calcium.
Rhubarb is pretty unique in that it can be used in sweet or savory dishes like rhubarb crumble or chutney. You can also add it to smoothies or use it to make a tangy sauce for grilled meats or veggies.
Anti-inflammatory spring herbs
My favorite spring herbs are chives, parsley, and dill – all three of which are great sources of vitamin C, K, and flavonoids that help reduce inflammation.
Chives
Chives contain prebiotic fibers that can help to improve gut health;
Parsley
Parsley contains chlorophyll, which has been shown to have detoxifying properties.
Dill
Dill has been shown to have antimicrobial properties, which can help to fight off harmful bacteria and reduce inflammation in the body.
All three of these spring anti-inflammatory herbs are super easy to just chop up and have on hand in the fridge to toss into salads at any meal, as well as throw into other dishes for a flavor boost.
So let’s round this out with the best spring fruits to reduce chronic inflammation:
Spring anti-inflammatory fruits
Strawberries
Strawberries are not only delicious, but they also are rich in antioxidants including vitamin C, which is important for immune function and skin health.
Try slicing them up and adding them to your breakfast yogurt or oatmeal, blending them into a smoothie, or tossing them in a salad with some spinach and almonds. You can also enjoy them as a healthy snack on their own or dipped in a little dark chocolate for an extra treat.
Cherries
Cherries are also rich in antioxidants that protect against cellular damage, and are a good source of fiber, vitamin C, and potassium. Cherries are great for snacking, blending them into a smoothie, or adding them to your morning yogurt or oatmeal. Additionally, tart cherries have been shown to be particularly effective in reducing inflammation associated with conditions like arthritis and gout, and also have studies backing them as being effective in helping you get better sleep.
Kiwi
Kiwi is rich in antioxidants, such as vitamin C and polyphenols, fiber, potassium, and folate. A great way to use these yummy little fruits is by slicing it up and adding it to your yogurt, blending it into a smoothie, or using it as a topping for your favorite dessert. You can also use kiwi to make a yummy spring fruit salsa to serve with grilled chicken or fish. Kiwi has also been shown to have digestive benefits and can help to improve gut health, as well as improve sleep.
Citrus
Citrus fruits that include lemons, limes, grapefruits, and oranges offer a range of health benefits, including anti-inflammatory properties. They are rich in vitamin C, a good source of fiber, folate, and potassium. A super easy way to get citrus every day is by squeezing some lemon or lime juice over your salad or fish, adding slices of grapefruit to your morning yogurt, or enjoying an orange as a healthy snack. You can also use citrus fruits to make a refreshing and nutritious smoothie or juice. Additionally, the flavonoids found in citrus fruits have been shown to have heart-protective benefits and can help to lower cholesterol levels.
Tropical Fruits
Mango and pineapple are -just like pretty much all the foods we’ve already talked about–rich in antioxidants, and are also a good source of fiber, potassium, and other important nutrients. Research that pineapple may have digestive benefits and can help to improve gut health.
Just keep in mind that some of these fruits are little higher on the glycemic index and it is really important to keep blood sugar from spiking, as that’s a prime cause of chronic inflammation.
So when you’re eating fruit, make sure you pair it with healthy fat and some protein.
So now that you have these amazing and yummy ideas for spring anti-inflammatory foods, head on over to my:
These healthy Salmon Burgers with Lemon Dill Sauce are super easy and perfect for spring or summer. Serve on a grain-free bun or just with a salad or fresh vegetable sides (like our Roasted Spring Vegetables) for a filling and yummy anti-inflammatory dinner!
These healthy Salmon Burgers with Lemon Dill Sauce are super easy and perfect for spring or summer. Serve on a grain-free bun or just with a salad or fresh vegetable sides (like our Roasted Spring Vegetables) for a filling and yummy anti-inflammatory dinner!
Author:Laura Brigance, MS, CHC
Prep Time:20 minutes
Cook Time:8 minutes
Total Time:28 minutes
Yield:41x
Category:Dinner
Method:Cooktop
Ingredients
UnitsScale
Lemon Dill Sauce
1/2cupPaleo mayonnaise
1 lemon (juiced and zested)
2 TBSP chives (minced)
1 Garlic clove (minced)
1 TBSP dill (fresh, minced)
1/2 tsp salt
1/2 tsp pepper
Salmon Patties
1lbsalmon (Wild-caught, fresh, with no skin)
1/4cuponion, minced
1 TBSP dill (fresh, minced)
2 tsp Dijon mustard
1 TBSP almond flour (can sub in coconut flour if needed)
1 TBSP capers, minced
1/2 tsp salt
1/2 tsp pepper
1/2cuparrowroot starch (or tapioca)
2 TBSP avocado oil (for frying)
Instructions
Prepare the Lemon Dill Sauce
Mix all of the ingredients together really well and store in the fridge until needed.
*If meal prepping, store in a sealed container in the fridge up to 5 days.
Make the salmon patties
Cut the salmon into strips, then chop into very small pieces. (Chopping tends to be better than using a food processor.)
Put the salmon into a medium-sized bowl, then add the onion, dill, mustard, almond flour, capers, salt, and pepper.
Combine really well, then divide the mixture into four, creating patties out of each portion.
Pour the arrowroot flour into a flat bowl or container; dredge the patties in it, coating both sides.
Heat a non-stick pan over medium-high heat. When the pan is hot, add the avocado oil and give it a minute to heat the oil.
Place all four salmon patties in the pan; cook 4-5 minutes on each side.
Remove patties from the pan. Plate them while hot and top with the Lemon Dill Sauce.
Notes
*If meal prepping, the patties can be stored layered with parchment paper in a sealed container or baggie in the fridge for up to 3 days.
*If you like a tangier sauce, substitute the Paleo mayo for Greek yogurt.
One thing that always makes me super happy in spring is to have already meal prepped roasted spring vegetables ready to add to any meal.
In this guide, we’ll show you how to effortlessly roast your favorite spring vegetables with maximum flavor and minimal effort. From choosing the right vegetables to testing for doneness, we’ve got you covered. So, grab your sheet pan, and let’s get roasting!
Before you start roasting your spring vegetables, it’s important to choose the right ones. Not all vegetables are created equal when it comes to roasting. Some may become too mushy, while others may not cook through evenly.
Also, we’re going for in-season vegetables because of their natural nutrient content and also price. So, how do you choose the right spring vegetables for roasting?
In-season spring vegetables
Since choosing veg that are in season is the name of the game, just know that we’re in North America (just outside Houston), so our spring may be different than yours.
If you’re in the same hemisphere, here are some great spring vegetables to roast (that I’m using in these photos):
First and foremost, consider the size of the vegetable. Vegetables that are too big, such as large broccoli or cauliflower florets, may take longer to cook and may not roast evenly.
It’s super easy to just cut up larger vegetables or buy it already cut and bagged. Or you can stick to smaller and more uniform vegetables like baby carrots and thin green beans.
Next, consider the texture of the vegetable. Vegetables with a firm texture, like Brussels sprouts or cauliflower, will hold up well during roasting and won’t become too mushy. On the other hand, softer vegetables like zucchini or yellow squash may become too tender and fall apart during roasting.
Finally, think about the flavor profile of the vegetable. Roasting can bring out the natural sweetness of vegetables, so choose vegetables that will complement each other. For example, try roasting a mix of sweet bell peppers and red onions for a delicious and colorful side dish.
Prepping your spring vegetables
Before you can start roasting your spring vegetables, it’s important to properly prep them.
Start by washing and drying the vegetables thoroughly. Then, cut them into evenly sized pieces to ensure they cook uniformly.
Seasoning for Flavor
With your vegetables prepped and ready to go, it’s time to move on to seasoning them for maximum flavor. Salt and pepper are essential, but don’t be afraid to experiment with other spices that complement your vegetables. For example, rosemary and thyme are perfect for hearty spring root vegetables like potatoes and carrots.
For a more exotic flavor, consider using cumin and coriander on cauliflower or turmeric on Brussels sprouts. To add a little kick, try a pinch of red pepper flakes on your asparagus or broccoli.
When seasoning your vegetables, be sure to coat them evenly with (an appropriate) oil or butter to help the spices stick. This will also help them crisp up in the oven.
Roasting techniques
To ensure that your roasted vegetables come out perfectly, it’s important to use the right roasting techniques. Here are a few tricks to keep in mind:
First, preheat your oven to 325 degrees F (163 C). This ensures that your veggies cook evenly and don’t dry out. Next, chop your vegetables into evenly-sized pieces so that they roast uniformly. Spread them out in a single layer on a baking sheet before adding oil or butter and seasonings.
Make sure to toss your vegetables halfway through the cooking process. This helps them cook evenly on both sides and ensures that they’re crispy on the outside and tender on the inside. Finally, let your vegetables rest for a few minutes after cooking to allow the flavors to meld together.
Testing for Doneness
Roasting vegetables can be a breeze, as long as you know when they’re done cooking. Overcooking can result in a mushy or burned, unappetizing mess while undercooking can leave them tough and lacking in flavor. Here are a few tips for testing for doneness when roasting your favorite spring veggies.
First, use a fork or a skewer to test the texture of your vegetables. You should be able to pierce them easily without too much resistance. If they’re still hard or crunchy, they need more time in the oven. On the other hand, if they’re too soft or mushy, they may be overcooked.
Second, check the color of your vegetables. They should be evenly browned and caramelized, with no raw or uncooked areas. If they’re still pale or green, they need more time in the oven. Conversely, if they’re starting to char or blacken, they may be overcooked.
Third, use your senses to determine if your vegetables are ready. They should smell fragrant and delicious, with a slightly sweet and nutty aroma. They should also sound crispy and crackly when you move them around in the pan.
Once you’re confident that your vegetables are done, take them out of the oven and let them rest for a few minutes before serving. This allows the flavors to mingle and intensify, resulting in a more delicious and satisfying dish.
If you’re cooking your spring veg for meal prep, let them cool completely before putting them into storage containers and into the fridge. I recommend separating them out as some vegetables have more liquid in them than others.
Roasting spring vegetables doesn’t have to be a daunting task. With the right techniques and a little bit of patience, you can achieve crispy and delicious veggies every time to take advantage of the seasonal anti-inflammatory produce!
How to effortlessly make your favorite roasted spring vegetables with maximum flavor and minimal effort. Perfect for side dishes during the week or meal prep!
Author:Laura Brigance, MS, CHC
Prep Time:10 minutes
Cook Time:25-30 minutes
Total Time:0 hours
Yield:41x
Method:Oven
Ingredients
Scale
1 head of broccoli
1 head of cauliflower
1 bunch of asparagus
1/2 onion
Instructions
Preheat your oven to 350 degrees F (163 C).
Chop your vegetables into evenly-sized pieces so that they roast uniformly.
Spray a sheet pan with avocado oil.
Spread the vegetables out in a single layer on the baking sheet.
Give a light spray of avocado oil. Season with salt, pepper, garlic powder, and any other seasonings you wish.
Roast for 25-30 minutes until done. Let cool, then serve.
This Spring Blanched Vegetable Platter takes a veggie board to the next level! Not only does blanching bring out even more flavor in veggies, it also brightens their colors, making an even more gorgeous spring vegetable board.
Steamer basket or colander insert that will sit inside the pot, but low enough for water to reach the vegetables inside
If you don’t have a steamer basket or colander insert, you can still blanch the veggies in the pot of water. It’s just much easier with the insert.
Also, many people would rather simply steam the veggies with this basket to lose as few nutrients as possible in the boiling water. Either method works.
Difference between Steaming and Blanching
So let’s talk about the difference between steaming and blanching really quick…
Blanching is actually fully submerging the veggies in the water, then putting in an ice-bath to stop the cooking process;
While Steaming is letting the hot water boil below the veggies, enough to create steam, and that steam is actually what’s cooking the vegetables.
Many people like steaming over boiling because you can cook a lot of the nutrients out of vegetables if you boil them, and they’re left in the water.
Blanching is sort of the compromise between the two because you’re only cooking the vegetables for 3-5 minutes, not longer times like is typical with longer cooking in boiling water.
Instructions
Make sure to watch the video at the top to see this in action! 😉
Bring a large pot of water to a boil. Add salt.
Fill an extra large bowl halfway with ice, and fill to 3/4 full with cold water. Keep near the pot of water.
Put your first vegetables into the steamer basket or colander insert.
Lower the steamer basket into the pot of boiling water.
Cook about 3-5 minutes, then lift the steamer basket out of the water.
Dump veggies into the bowl of ice water to immediately stop the cooking process.
While those veggies are cooling, move on to the next set of vegetables.
While that set is cooking, spoon the first veggies out of the cold water with a slotted spoon and place in a bowl for the water to drain.
Keep this going until all vegetables are blanched, cooled, and into a bowl to rest.
The vegetables can be stored a few days in the fridge, or plated on a platter.
This Spring Blanched Vegetable Platter takes a veggie board to the next level! Not only does blanching bring out even more flavor in veggies, it also brightens their colors, making an even more gorgeous spring vegetable board.
Author:Laura Brigance, MS, CHC
Prep Time:5 minutes
Cook Time:15
Total Time:20 minutes
Yield:61x
Ingredients
UnitsScale
4 quarts of water
2 TBSP kosher salt
1 bunch asparagus, ends trimmed
1 head of broccoli, chopped into florets
1 head of cauliflower, chopped into florets
8ozsnow peas
Instructions
Bring a large pot of water to a boil. Add salt.
Fill an extra large bowl halfway with ice, and fill to 3/4 full with cold water. Keep near the pot of water.
Put your first vegetables into the steamer basket or colander insert.Lower the steamer basket into the pot of boiling water.
Cook about 3-5 minutes, then lift the steamer basket out of the water.
Dump veggies into the bowl of ice water to immediately stop the cooking process.
While those veggies are cooling, move on to the next set of vegetables.
While that set is cooking, spoon the first veggies out of the cold water with a slotted spoon and place in a bowl for the water to drain.
Keep this going until all vegetables are blanched, cooled, and into a bowl to rest.
The vegetables can be stored a few days in the fridge, or plated on a platter.
Pair with our Anti-Inflammatory Homemade Ranch Dip for the ultimate healthy, delicious, and gorgeous crowd-pleaser!
Notes
If you’re not using the vegetables immediately, you can store them in the fridge for a few days in a sealed container.
This anti-inflammatory Homemade Ranch Dip is great for weeknight veggies, meal prep to-go boxes, or even weekend get-togethers! It’s free of artificial anything, making it a healthy and easy crowd-pleaser.
Place all dry ingredients in a small bowl and stir to combine well.
Place sour cream in a medium bowl, or keep it in the container it came in to store easily.
Pour dry ingredients into the sour cream and stir really well until all are combined.
Chill for approximately 1 hour to let flavors meld.
Serve and enjoy!
Notes
*Dairy-free: I’m not sure how to make this dairy-free other than using a dairy-free sour cream substitute. You could possibly try this with coconut yogurt or almond yogurt, but the consistency won’t be as thick.
*Salt: Everyone has different taste preferences for saltiness, especially with dips. I found that this recipe isn’t super salty, and my kids asked me to add more. (Although I personally like the saltiness as the recipe is listed.)
-If you’re pairing this with the Spring Blanched Vegetable Platter, remember that the recipe for those includes salt in the water, so if you’re sensitive to sodium, keep this in mind when adding salt to this recipe.
This anti-inflammatory Homemade Ranch Dip is great for weeknight veggies, meal prep to-go boxes, or even weekend get-togethers! It’s free of artificial anything, making it a healthy and easy crowd-pleaser.
Author:Laura Brigance, MS, CHC
Prep Time:5 minutes
Total Time:5 minutes
Yield:61x
Ingredients
UnitsScale
1/2 tsp parsley, dried
1/2 tsp chives, dried
1/2 tsp dill, dried
1/4 tsp onion powder
1/2 tsp garlic powder
1/4 tsp salt
1/4 tsp pepper
16ozorganic sour cream
Instructions
Place all dry ingredients in a small bowl and stir to combine well.
Place sour cream in a medium bowl, or keep in container it came in to store easily.
Pour dry ingredients into sour cream and stir really well until all combined.
Chill for approximately 1 hour to let flavors meld.
Serve and enjoy!
Notes
*Dairy-free: I’m not sure how to make this dairy-free other than using a dairy-free sour cream substitute. You could possibly try this with coconut yogurt or almond yogurt, but the consistency won’t be as thick.
*Salt: Everyone has different taste preferences for saltiness, especially with dips. I found that this recipe isn’t super salty, and my kids asked me to add more. (Although I personally like the saltiness as the recipe is listed.)
-If you’re pairing this Homemade Ranch Dip with the Spring Blanched Vegetable Platter, remember that the recipe for those includes salt in the water, so if you’re sensitive to sodium, keep this in mind when adding salt to this recipe.
This delicious Flaky Lemon Pepper White Fish is packed with flavor, and is a super easy anti-inflammatory dinner to make! It’s amazing paired with seasonal spring veggies but can truly be enjoyed year-round.
Preheat oven to 425F. Cover a sheet pan with foil.
Place fish on pan. Drizzle with oil, then sprinkle all seasonings on top evenly.
Place lemons on top of fish, then bake for 12-15 minutes. The fish should be flaky and done, but not dry.
Serve with parsley sprinkled over fish.
Notes
*To meal prep this dish, simply close the foil into a pouch, sealed on all sides so no liquid leaks out, and store in the fridge until the night needed.
This delicious Flaky Lemon Pepper Fish is packed with flavor, and is a super easy anti-inflammatory dinner to make! It’s amazing paired with seasonal spring veggies but can truly be enjoyed year-round.
Author:Laura Brigance, MS, CHC
Prep Time:5 minutes
Cook Time:12-15 minutes
Total Time:17-20 minutes
Yield:41x
Category:Dinner
Method:Oven
Ingredients
Scale
4 pieces of white fish (like cod)
1 TBSP lemon pepper
1 tsp garlic powder
1 tsp Italian seasoning blend
1 tsp smoked paprika
2 TBSP avocado oil
1 lemon, sliced
2 TBSP parsley, finely chopped
Instructions
Preheat oven to 425F. Cover a sheet pan with foil.
Place fish on pan. Drizzle with oil, then sprinkle all seasonings on top evenly.
Place lemons on top of fish, then bake for 12-15 minutes. The fish should be flaky and done, but not dry.
Serve with parsley sprinkled over fish
Notes
*To meal prep this dish, simply close the foil into a pouch, sealed on all sides so no liquid leaks out, and store in the fridge until the night needed.
This Greek Lemon Chicken and Potatoes isn’t just a super easy one-pan dinner. It’s a delicious anti-inflammatory and gluten-free healthy dinner that also happens to be super easy to prep ahead using whole food ingredients that are fresh for spring!
This Greek Lemon Chicken and Potatoes isn’t just a super easy one-pan dinner. It’s a delicious anti-inflammatory and gluten-free healthy dinner that also happens to be super easy to prep ahead using whole food ingredients that are fresh for spring!
Author:Laura Brigance, MS, CHC
Prep Time:15 minutes
Cook Time:25-30 minutes
Total Time:0 hours
Yield:41x
Ingredients
UnitsScale
8 boneless chicken thighs
1 tsp salt, divided
1 tsp pepper, divided
1 TBSP avocado oil
2lbsfingerling potatoes, halved
1 bunch of asparagus, with ends cut off
1/2 red onion, thinly sliced
2 lemons, zested and juiced
1 garlic clove, minced
1 can of black olives, drained and sliced
1 TBSP oregano, fresh and chopped
1/2 TBSP thyme, fresh and chopped
Instructions
Preheat oven to 400 F. Cover a large sheet pan with foil, and lightly coat with avocado oil.
Cut the potatoes, onions, asparagus, garlic, and herbs.
In a large bowl, place the potatoes, onions, herbs, lemon zest and juice, and 1/2 TBSP avocado oil. Stir really well to combine.
Place the chicken on one end of the pan, leaving about 2/3 for the veggies.
Place the asparagus on the pan and sprinkle the olives around. Drizzle with oil.
Fill in the rest of the pan with the potato mixture.
Salt and pepper the entire pan.
Bake for 25-30 minutes, until the chicken is done. Remove from oven.
The anti-inflammatory breakfast smoothie offers the fun spring flavor of orange creamsicles but without the sugar. It’s creamy but with the familiar sweet and tangy hints of orange and vanilla, while keeping you full with a serving of protein.
1/4 cup heavy cream (or coconut cream for dairy free)
3/4 cup unsweet almond milk
1/4 vanilla protein powder
zest from 1/2 large orange
1/4 tsp real vanilla extract
5-7 drops liquid stevia (to taste)
4 ice cubes
Notes
*For a creamier texture, you can add 1 tsp chia seeds or 1 TBSP of almond or cashew butter. Cashew butter will give a milder flavor than almond butter.
*Make in bulk by placing all ingredients except ice cubes into a container and save in the fridge for 2-3 days until needed.
The anti-inflammatory breakfast smoothie offers the fun spring flavor of orange creamsicles but without the sugar. It’s creamy but with the familiar sweet and tangy hints of orange and vanilla, while keeping you full with a serving of protein.
Author:Laura Brigance, MS, CHC
Prep Time:5 minutes
Total Time:5 minutes
Yield:1 smoothie 1x
Ingredients
UnitsScale
1/4 cup heavy cream (or coconut cream for dairy free)
3/4cupunsweet almond milk
1/4 vanilla protein powder
zest from 1/2 large orange
1/4 tsp real vanilla extract
5–7 drops liquid stevia (to taste)
4 ice cubes
Instructions
Add all ingredients into a high-powered blender.
Blend on high until smooth.
Adjust sweetness, if desired.
Pour into glass and enjoy immediately!
Notes
*For a creamier texture, you can add 1 tsp chia seeds or 1 TBSP of almond or cashew butter. Cashew butter will give a milder flavor than almond butter.
*Make in bulk by placing all ingredients except ice cubes into a container and save in the fridge for 2-3 days until needed.
