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 breakfast

This recipe is also featured in the Winter Anti-Inflammatory 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.

winter pear and yogurt bowl breakfast

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!)

woman eating a winter pear and yogurt bowl breakfast

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. ๐Ÿ

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:

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Winter Pear and Yogurt Bowl

  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Category: Breakfast, Snack

Ingredients

Units Scale
  • 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
  • 23 drops liquid stevia
  • 1/8 tsp vanilla extract
  • 1/8 cup pepitas ((pumpkin seeds))

Instructions

  1. Dip yogurt into a bowl. Add the stevia and vanilla extract, then stir till completely mixed.
  2. Top with pear slices. Sprinkle with cinnamon.
  3. Enjoy!

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free, Vegan

Did you make this recipe?

Share a photo and tag us @truewell.co โ€” we can’t wait to see what you’ve made!

Like this recipe? Prep it and 5 others with the Winter Anti-Inflammatory Meal Prep Guide! ๐Ÿ‘‡

winter anti inflammatory  meal plan
pear and yogurt bowl

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.

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Crispy Kale Chips

  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 4 1x
  • Category: Snack

Ingredients

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

Instructions

  1. Prehead the oven to 300 degress F.
  2. Wash and trim all kale leaves.
  3. Tear leaves into medium to large chunks and place in a large bowl.
  4. Drizzle the oil, and massage to evenly distribute the oil.
  5. Spread the entire bowl of kale on a baking sheet, spreading out as much as possible.
  6. Cook for about 20 minutes, making sure the leaves are getting browned without burning to ensure crispness.
  7. Remove from oven and let cool.
  8. Season with sea salt or any other seasoning of choice.
  9. Enjoy! (Can be stored on counter in a container for a few days)

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free, Vegan

Did you make this recipe?

Share a photo and tag us @truewell.co โ€” we can’t wait to see what you’ve made!

Like this recipe? Prep it and 5 others with the Winter Anti-Inflammatory Meal Prep Guide! ๐Ÿ‘‡

winter anti inflammatory diet meal plan
crispy kale chips

Sauteed Cabbage and Chicken Sausage One-Pan Meal

Cold winter nights call for warm and easy one-pan meals like this Sautรฉed 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! ๐Ÿƒ

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!)

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Sauteed Cabbage and Chicken Sausage Pan

  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4 1x
  • Category: lunch, Main Course

Ingredients

Scale
  • 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

  1. 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.
  2. Add the cabbage wedges to the skillet and cook until browned and slightly charred on both sides, about five minutes total.
  3. 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

Nutrition

  • Calories: 279

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free

Did you make this recipe?

Share a photo and tag us @truewell.co โ€” we can’t wait to see what you’ve made!

Like this recipe? Prep it and 5 others with the Winter Anti-Inflammatory Meal Prep Guide! ๐Ÿ‘‡

winter anti inflammatory meal plan
sauteed cabbage and chicken sausage one-pan meal

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. ๐Ÿ˜ ๐Ÿ˜น

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!)

Print

Roasted Leek and Cauliflower Soup

  • Prep Time: 35 minutes
  • Cook Time: 20 minutes
  • Total Time: 55 minutes
  • Yield: 4 1x
  • Category: Main Course

Ingredients

Units Scale
  • 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

  1. 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.
  2. Roast for 25 minutes, turning pan halfway through. Let it get lightly browned but not burned.
  3. 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).
  4. Blend until pureed, then add the remaining ingredients and pulse a few more times.
  5. Pour into a saucepan and let the soup heat until warmed up completely. Adjust seasonings to taste.
  6. You may add more water or even broth if the soup is too thick.
  7. Top with a dollop of sour cream or organic bacon crumbles. Enjoy

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free, Vegan

Did you make this recipe?

Share a photo and tag us @truewell.co โ€” we can’t wait to see what you’ve made!

Like this recipe? Prep it and 5 others with the Anti-Inflammatory Winter Freestyle Meal Prep Guide! ๐Ÿ‘‡

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 PSLโ€”

Howeverโ€”hope is not lost!

Iโ€™ve got a healthy pumpkin spice latte that wonโ€™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!!

Itโ€™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 letโ€™s get started!

healthy pumpkin spice latte

Want the free printable PDF guide to learn how to do Fall Anti-Inflammatory Meal Prep for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLAN KIT! Get it before the discount goes away! ๐Ÿ‘‡๐Ÿ‘‡๐Ÿ‘‡

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 itโ€™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 whiskโ€ฆ

healthy pumpkin spice latte

And then youโ€™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!

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Pumpkin Spice Latte | Anti Inflammatory, Keto, Vegan

healthy pumpkin spice latte

A healthy pumpkin spice latte that won’t skyrocket your bloodsugar!

  • Author: Laura @ TRUEWELL
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 1 1x
  • Category: Drinks
  • Method: Cooktop

Ingredients

Units Scale
  • 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

  1. Brew coffee while making pumpkin milk mixture.
  2. Place a small saucepan on medium heat. Combine milk, pumpkin puree, and erythritol. Whisk together.
  3. Keep whisking until mixture is warm.
  4. Turn off heat. Add vanilla and pumpkin pie spice.
  5. Pour coffee into a mug, then pour pumpkin milk mixture into it.
  6. Enjoy!

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free, Vegan

Did you make this recipe?

Share a photo and tag us @truewell.co โ€” we can’t wait to see what you’ve made!

Want the free printable PDF guide to learn how to do Fall Anti-Inflammatory Meal Prep for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLAN KIT! Get it before the discount goes away! ๐Ÿ‘‡๐Ÿ‘‡๐Ÿ‘‡

healthy pumpkin spice latte

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 anti inflammatory 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, you can grab that recipe HERE.

If you want MORE anti-inflammatory seasonal fall recipes, check out my Fall Anti-Inflammatory Meal Prep Session where I prepped 4+ anti-inflammatory meals in about an hour! ๐Ÿ‘‡

Notes

One thing to note is that you can store these in the fridge if you have leftovers, and I’ve even frozen them to have for anti-inflammatory breakfast and snacks!

fall anti inflammatory meal prep guide pdf
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Keto Pumpkin Pancakes

keto pumpkin pancakes

Anti-Inflammatory, Gluten free pancakes perfect for fall

  • Prep Time: 10 minutes
  • Cook Time: 5 minutes
  • Total Time: 15 minutes
  • Yield: 6 pancakes 1x
  • Category: Breakfast, Snack

Ingredients

Units Scale
  • 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)
ย 

Instructions

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

Keywords: anti-inflammatory, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free

Did you make this recipe?

Share a photo and tag us @truewell.co โ€” we can’t wait to see what you’ve made!

Lemony Cod, Mashed Sweet Potatoes, and Wilted Kale

One of the best ways to get quality protein in an anti-inflammatory diet is through fish, like this lemon cod recipe. It’s flaky and delicious, and super simple to make dairy-free.

lemon cod with cinnamon mashed sweet potatoes and wilted kale

This entire recipe is an anti-inflammatory meal, as we’ve added soft cinnamon-baked sweet potatoes and wilted kale into a perfect fall anti-inflammatory dinner using seasonal ingredients.

Cod is a really light and delicious fish that isn’t overpowering, but is full of healthy fats and protein. Sweet potatoes’ already high nutrient profile gets elevated with cinnamon. And kale rounds out this anti-inflammatory dinner recipe with a punch of vitamins and fiber in a delicious side dish.

**This recipe is featured in our Fall Anti-Inflammatory Meal Prep Session! 

Ingredients

  • 4- 4 oz Cod
  • 1 Lemon (juiced and zested)
  • 1/4 cup unsalted Butter (organic–or sub in avocado oil for dairy-free)
  • 4 Sweet Potatoes (small to medium)
  • Cinnamon
  • 1 bunch kale
  • Salt + Pepper
  • 1 tsp Garlic powder
  • 1 TBSP avocado oil

Prep + Instructions

  1. Preheat the oven to 400 F (204 C).
  2. If cod fillets are frozen, thaw them in a bowl of cold water.
  3. Cube the sweet potatoes and place them in a large saucepan or Dutch oven. Add water to the pan until they are covered about 1 inch. Turn the cooktop to medium-high heat until the water is simmering. Reduce the heat so that it’s still simmering and let cook for 9-12 minutes.
  4. While those are cooking…
  5. Pat cod fillets dry with paper towel. Then arrange them on a baking dish lined with foil or a grill mat.
  6. Melt 1/8 cup (half) of the butter, the lemon juice and zest in a microwave or on the cooktop, then brush it onto the fillets.
  7. Sprinkle salt, pepper, and garlic powder on the fillets, and place in the oven for 12-15 minutes depending on thickness. While those are cooking…
  8. Place the kale in a medium to large skillet with 1 TBSP avocado oil on medium heat. Season with salt, pepper, and garlic powder to taste, and stir to coat all the kale.
  9. Place a lid on the skillet and let wilt down while finishing the other parts of the meal.
  10. When the potatoes are tender, drain and return them to the pot. Mash, and add the remaining butter (1/4 cup) and cinnamon, to taste.
  11. Remove the cod from the oven when done and let rest 5 minutes.
  12. Remove the kale from heat once wilted.
  13. Plate all and serve!

Notes + Make it easier

**Any fish is so much better when it’s fresh vs. frozen, but it can be really hard to find fresh fish in many areas. Frozen is fine, just add a few extra minutes to thaw it in a bowl of cold water before cooking.

**Buy the sweet potatoes already cubed.

**If you don’t mind the stems, buy kale already chopped.

fall anti-inflammatory meal prep guide free pdf
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Lemony Cod, Mashed Sweet Potatoes, and Wilted Kale

  • Author: Laura Brigance, MS, CHC

Ingredients

Units Scale
  • 4– 4 oz Cod
  • 1 Lemon (juiced and zested)
  • 1/4 cup unsalted Butter (organic–or sub in avocado oil for dairy-free)
  • 4 Sweet Potatoes (small to medium)
  • Cinnamon
  • 1 bunch kale
  • Salt + Pepper
  • 1 tsp Garlic powder
  • 1 TBSP avocado oil

Instructions

  1. Preheat the oven to 400 F (204 C).
  2. If cod fillets are frozen, thaw them in a bowl of cold water.
  3. Cube the sweet potatoes and place them in a large saucepan or Dutch oven. Add water to the pan until they are covered about 1 inch. Turn the cooktop to medium-high heat until the water is simmering. Reduce the heat so that it’s still simmering and let cook for 9-12 minutes.
  4. While those are cooking…
  5. Pat cod fillets dry with paper towel. Then arrange them on a baking dish lined with foil or a grill mat.
  6. Melt 1/8 cup (half) of the butter, the lemon juice and zest in a microwave or on the cooktop, then brush it onto the fillets.
  7. Sprinkle salt, pepper, and garlic powder on the fillets, and place in the oven for 12-15 minutes depending on thickness. While those are cooking…
  8. Place the kale in a medium to large skillet with 1 TBSP avocado oil on medium heat. Season with salt, pepper, and garlic powder to taste, and stir to coat all the kale.
  9. Place a lid on the skillet and let wilt down while finishing the other parts of the meal.
  10. When the potatoes are tender, drain and return them to the pot. Mash, and add the remaining butter (1/4 cup) and cinnamon, to taste.
  11. Remove the cod from the oven when done and let rest 5 minutes.
  12. Remove the kale from heat once wilted.
  13. Plate all and serve!

Notes

*Any fish is so much better when it’s fresh vs. frozen, but it can be really hard to find fresh fish in many areas. Frozen is fine, just add a few extra minutes to thaw it in a bowl of cold water before cooking.

*Buy the sweet potatoes already cubed.

*If you don’t mind the stems, buy kale already chopped.

Did you make this recipe?

Share a photo and tag us @truewell.co โ€” we can’t wait to see what you’ve made!

๐Ÿ“ŒPIN IT FOR LATER!

lemon cod with cinnamon mashed sweet potatoes and wilted kale

Mushroom Sage Turkey Burgers with Home Fries and Massaged Kale Salad

Although these mushroom sage turkey burgers can be eaten with a grain-free bun, they’re absolutely delicious on their own. This turkey burger with home fries and a massaged kale salad always feels like fall ๐Ÿ‚ to me!

mushroom sage turkey burger with home fries and massaged kale salad

This anti-inflammatory dinner recipe is chock-full of seasonal fall anti-inflammatory foods. Sage, mushrooms, potatoes, and kale are deliciously cozy and filling while the ground turkey gives healthy protein that’s leaner on fat.

**This recipe is featured in our Fall Anti-Inflammatory Meal Prep Session! 

Ingredients

  • 1 lb ground turkey
  • 1 bunch sage
  • 8 oz Button Mushrooms
  • Salt + Pepper
  • 1/2 yellow Onion
  • Garlic powder
  • 2 Russet potatoes (or other potato)
  • 1 bunch Kale
  • 2 TBSP Avocado oil

Prep + Instructions

  1. Preheat the oven to 350 F.
  2. Using either a fry-cutter or a large knife, cut the potatoes into fries.
  3. Spread them on a baking sheet lined with foil or a grill mat.
  4. Drizzle the fries with 1 TBSP oil, then season with salt, pepper, and garlic powder.
  5. Put in the oven for 25-30 minutes until golden. (You can stir halfway through if you like.)
  6. Finely chop the sage and add it to a large bowl.
  7. Finely chop the onion and mushrooms (or chop them in a food processor). Place in the bowl with the sage. Add the ground turkey, and salt, pepper, and garlic powder to taste.
  8. Mix the turkey mixture until all is incorporated. Pat into burgers.
  9. Heat a skillet on medium (unless you’re grilling the burgers). Cook burgers until cooked through. Remove from skillet and let rest.
  10. Cut the stems out of the kale leaves, and chop them into small-medium pieces.
  11. Place the kale in a medium bowl. Drizzle with the remaining 1 TBSP avocado oil, then season with salt, pepper, and garlic powder. Massage kale, while folding the oil and seasoning in until the entire bowl has softened and is coated with oil and seasoning.
  12. Remove fries from the oven when done and plate.
  13. Enjoy!

Notes + Make it easier

*Having to cut the fries is an extra step, but I do it because I have yet to find frozen pre-cut fries that weren’t loaded with inflammatory oils and other unnecessary (but inflammatory) ingredients.

*Although fries are typically made from white potatoes, colored potatoes have more polyphenols that snatch up free radicals. The skins have more nutrients as well. ๐Ÿ™‚

*If you don’t have an onion, onion flakes will do for flavor, but since turkey can be a bit more dry than other fattier meats, the fresh onion really adds some moisture.

*If you don’t mind the stems being in it, you can buy kale already pre-chopped to save a little time.

fall anti-inflammatory meal prep guide free pdf
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Mushroom Sage Turkey Burgers with Home Fries and Massaged Kale Salad

**This recipe is featured in ourย Fall Anti-Inflammatory Meal Prep Session!

  • Author: Laura Brigance, MS, CHC

Ingredients

Units Scale
  • 1 lb ground turkey
  • 1 bunch sage
  • 8 oz Button Mushrooms
  • Salt + Pepper
  • 1/2 yellow Onion
  • Garlic powder
  • 2 Russet potatoes (or other potato)
  • 1 bunch Kale
  • 2 TBSP Avocado oil

Instructions

  1. Preheat the oven to 350 F.
  2. Using either a fry-cutter or a large knife, cut the potatoes into fries.
  3. Spread them on a baking sheet lined with foil or a grill mat.
  4. Drizzle the fries with 1 TBSP oil, then season with salt, pepper, and garlic powder.
  5. Put in the oven for 25-30 minutes until golden. (You can stir halfway through if you like.)
  6. Finely chop the sage and add it to a large bowl.
  7. Finely chop the onion and mushrooms (or chop them in a food processor). Place in the bowl with the sage. Add the ground turkey, and salt, pepper, and garlic powder to taste.
  8. Mix the turkey mixture until all is incorporated. Pat into burgers.
  9. Heat a skillet on medium (unless you’re grilling the burgers). Cook burgers until cooked through. Remove from skillet and let rest.
  10. Cut the stems out of the kale leaves, and chop them into small-medium pieces.
  11. Place the kale in a medium bowl. Drizzle with the remaining 1 TBSP avocado oil, then season with salt, pepper, and garlic powder. Massage kale, while folding the oil and seasoning in until the entire bowl has softened and is coated with oil and seasoning.
  12. Remove fries from the oven when done and plate
  13. Enjoy!

Notes

*Having to cut the fries is an extra step, but I do it because I have yet to find frozen pre-cut fries that weren’t loaded with inflammatory oils and other unnecessary (but inflammatory) ingredients.

*Although fries are typically made from white potatoes, colored potatoes have more polyphenols that snatch up free radicals. The skins have more nutrients as well. ๐Ÿ™‚

*If you don’t have an onion, onion flakes will do for flavor, but since turkey can be a bit more dry than other fattier meats, the fresh onion really adds some moisture.

*If you don’t mind the stems being in it, you can buy kale already pre-chopped to save a little time.

**This recipe is featured in ourย Fall Anti-Inflammatory Meal Prep Session!

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mushroom sage turkey burger with home fries and massaged kale salad

BBQ Chicken Baked Potato with Sage-Roasted Mushrooms and Brussels Sprouts

This sugar-free BBQ Chicken Baked Potato with Sage Roasted Mushrooms and Brussels Sprouts is absolutely delicious, easy, and anti-inflammatory!

I have to give props to my husband, who came up with this main recipe. He wanted something different and easy, so he decided on BBQ chicken (shredded) topped on a baked potato. It’s quick, super yummy, and the kids love it!

bbq chicken baked potato with sage roasted mushrooms and brussels sprouts

I added in these perfect fall sides to get our vegetables in: Sage-Roasted Mushrooms and Brussels Sprouts.

Although baked potatoes aren’t low-carb, they can still fit into an anti-inflammatory diet. They’re full of vitamins, minerals, and fiber.

Plus when you cook them (like with meal prep), let them cool in the fridge, then reheat them for dinner, it increases the resistant starches (which are amazing for your gut health!)

**This recipe is featured in our Fall Anti-Inflammatory Meal Prep Session! 

Ingredients

  • Chicken breast
  • BBQ Sauce (sugar-free) –> Grab my favorite HERE
  • Shredded cheddar (can omit if dairy-free)
  • Butter (or avocado oil if dairy-free)
  • Potatoes
  • Sage
  • Mushrooms
  • Brussels Sprouts
  • Salt and Pepper
  • Garlic Powder

Prep + Instructions

Prep for this anti-inflammatory dinner is pretty simple.

  1. Wrap the potatoes in foil, coated with oil, salt and pepper.
  2. Bake at 350 F for one hour.
  3. Place the chicken breast in a baking dish and salt + pepper it.
  4. Chop the veggies and sage.
  5. Place mushrooms on one end of a baking sheet that’s covered in foil (or a baking/grilling mat) and Brussels sprouts on the other end.
  6. Drizzle with oil, then lightly salt, pepper, and garlic powder all the veggies.
  7. Sprinkle sage all over the mushrooms.
  8. Place the chicken on the top rack, veggies on the middle rack. Roast for approximately 25-35 minutes at 350 F.
  9. Once the potatoes are done, let them cool on the counter while either shredding the chicken or cubing it. We shred it in the food processor and add the BBQ sauce right into it.
  10. Assemble toppings onto potatoes, and serve the roasted fall vegetables on the side.

Make it easier

  • Buy shredded chicken from the deli (try your hardest for organic!)
  • Buy the mushrooms sliced
  • Buy the Brussels sprouts already sliced
fall anti-inflammatory meal prep guide free pdf
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BBQ Chicken Baked Potato with Sage-Roasted Mushrooms and Brussels Sprouts

This sugar-free BBQ Chicken Baked Potato with Sage Roasted Mushrooms and Brussels Sprouts is absolutely delicious, easy, and anti-inflammatory!

 

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 10 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 10 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Oven

Ingredients

Units Scale

Chicken

  • 1 lb chicken breast
  • BBQ Sauce (sugar -free)

Baked Potatoes

  • 1/2 cup Shredded cheddar (omit if dairy free)
  • 4 tsp Butter (sub avocado oil if dairy free)
  • 4 Russet potatoes (medium)

Sage Roasted Mushrooms

  • Mushrooms
  • 1 bunch of sage

Brussels Sprouts

  • 1 bag of Brussels Sprouts
  • Salt + Pepper
  • Garlic powder

Instructions

    1. Wrap the potatoes in foil, coated with oil, salt and pepper.
    2. Bake at 350 F for one hour.
    3. Place the chicken breast in a baking dish and salt + pepper it.
    4. Chop the veggies and sage.
    5. Place mushrooms on one end of a baking sheet that’s covered in foil (or a baking/grilling mat) and Brussels sprouts on the other end.
    6. Drizzle with oil, then lightly salt, pepper, and garlic powder all the veggies.
    7. Sprinkle sage all over the mushrooms.
    8. Place the chicken on the top rack, veggies on the middle rack. Roast for approximately 25-35 minutes at 350 F.
    9. Once the potatoes are done, let them cool on the counter while either shredding the chicken or cubing it. We shred it in the food processor and add the BBQ sauce right into it.
    10. Assemble toppings onto potatoes, and serve the roasted fall vegetables on the side.

Notes

Make it easier:

    • Buy shredded chicken from the deli (try your hardest for organic!)
    • Buy the mushrooms sliced
    • Buy the Brussels sprouts already sliced

  • ย 

Keywords: BBQ chicken, anti inflammatory dinner, bbq chicken baked potato

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bbq chicken baked potato with sage roasted mushrooms and brussels sprouts

Cozy Keto Pumpkin Muffins

When it’s fall (ya’ll) ๐Ÿ˜† everybody goes bonkers for pumpkin spice, and these keto pumpkin muffins, which are anti-inflammatory, gluten-free, and sugar-free, 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 for fall, 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. ๐Ÿ˜‰)

Check out seasonal anti-inflammatory foods for fall HERE.

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! ๐Ÿ‚

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Cozy Keto Pumpkin Muffins

These cozy keto pumpkin muffins are anti-inflammatory, gluten-free, will satisfy your sweet tooth and can even help with sleep!

  • Author: Laura @ TRUEWELL
  • Prep Time: 15 minutes
  • Cook Time: 27 minutes
  • Total Time: 42 minutes
  • Yield: 6 muffins 1x
  • Category: Breakfast, Dessert, Snack

Ingredients

Units Scale
  • 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

  1. Preheat oven to 350 F + prepare pan. Preheat oven to 350 F. Line your muffin tin with liners (paper tend to stick unless you spray with oil).
  2. Mix wet ingredients + spices. Whisk together eggs, pumpkin, vanilla, stevia (or erythritol), coconut oil, cinnamon, and nutmeg in a medium-sized bowl.
  3. Mix dry ingredients. In a small bowl, mix together the coconut flour, salt, and baking powder. Then whisk into the pumpkin batter.
  4. Pour batter into muffin papers. Evenly divide the mixture in the 6-muffin tin cups.
  5. Bake based on type of sweetener used. Bake 22-25 minutes (using stevia as the sweetener), or (27-29 minutes using erythritol as the sweetener).
  6. Test if done. Muffins are ready when a toothpick comes out clean.
  7. Remove, cool + enjoy! Pop muffins onto a towel or cooling rack, and let them cool completely for optimal fluffy texture.

Nutrition

  • Calories: 156

Keywords: Dairy-Free, Gluten-Free, Low-Carb, Sugar-Free

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Roasted Brussels Sprouts Caesar Salad with Ground Turkey

roasted brussels sprouts caesar salad with ground turkey

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

  1. Preheat oven to 400 degrees F.
  2. 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.
  3. Place in oven and bake for 30 minutes.
  4. Brown the ground turkey.
  5. Add olive oil, lemon juice mustard, garlic, and salt and pepper to taste into a blender. Blend until creamy.
  6. Once brussels sprouts are finished cooking, remove from oven and let cool a few minutes.
  7. 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.

fall anti inflammatory meal prep guide pdf
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Roasted Brussels Sprouts Caesar Salad with Ground Turkey

roasted brussels sprouts

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: 4 1x
  • Category: Main Course
  • Method: Oven + Cooktop

Ingredients

Units Scale
  • 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

  1. Preheat oven to 400 degrees F.
  2. 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.
  3. Place in oven and bake for 30 minutes.
  4. Brown the ground turkey.
  5. Add olive oil, lemon juice mustard, garlic, and salt and pepper to taste into a blender. Blend until creamy.
  6. Once brussels sprouts are finished cooking, remove from oven and let cool a few minutes.
  7. 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.

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, nightshade-free, Sugar-Free

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Share a photo and tag us @truewell.co โ€” we can’t wait to see what you’ve made!

roasted brussels sprouts caesar salad with ground turkey

Homemade Pumpkin Pie Spice Mix Recipe

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

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

homemade pumpkin pie spice mix recipe

So, what happens regularly around our house is that Iโ€™m looking for my spice mix, andโ€ฆ. Itโ€™s been all used up by my kids, and they also conveniently forget to tell me weโ€™re out of it.

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

Hereโ€™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 Iโ€™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.

Anti-Inflammatory Recipes I use this Homemade Pumpkin Pie Spice mix in:

Healthy Pumpkin Spice Latte

THE Fall Pumpkin Spice Superfood Smoothie

Cozy Keto Pumpkin Muffins

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Homemade Pumpkin Pie Spice Recipe

homemade pumpkin pie spice recipe
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 4 1x
  • Category: Breakfast, Dessert, Snack

Ingredients

Scale
  • 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

  1. Mix all ingredients in a small bowl. Make sure to mix thoroughly.
  2. Pour into storage container.
  3. Use in any recipe that calls for 'pumpkin pie spice mix'.
  4. Store indefinitely in a cool, dark pantry.

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free, Vegan

Did you make this recipe?

Share a photo and tag us @truewell.co โ€” we can’t wait to see what you’ve made!

And if you really love anti-inflammatory seasonal fall recipes, check out my Fall Anti-Inflammatory Meal Prep session where I prepped 4+ anti-inflammatory meals for the week in about an hour! ๐Ÿ‘‡

homemade pumpkin pie spice mix recipe

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THE Fall Pumpkin Spice Superfood Smoothie

Your New Go-To Fall Anti-Inflammatory Smoothie

Thereโ€™s nothing better than that break in heat from the summer and smelling fall ๐Ÿ‚ in the air, and when it comes to easy, yummy, FAST meals, you canโ€™t beat a smoothieโ€” 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!)โ€”is packed with anti-inflammatory goodness like pumpkin, avocado, spinach, and ginger, and I have a feeling itโ€™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 hereโ€™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 Anti-Inflammatory Meal Prep for crazy busy fall weeks? Grab the free GUIDE and get a limited-time discount on the FALL ANTI-INFLAMMATORY MEAL PLAN KIT! ๐Ÿ‘‡๐Ÿ‘‡๐Ÿ‘‡

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.) ๐Ÿ™‚

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 Anti-Inflammatory Meal Prep Session where I prep for 4+ meals in about an hour! CLICK HERE to read!

And here’s the printable recipe:

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

pumpkin spice superfood smoothie anti inflammatory

An anti-inflammatory green smoothie made with fall superfoods.

  • Author: Laura @ TRUEWELL
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Category: Breakfast, Snack
  • Method: Blender

Ingredients

Units Scale
  • 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

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

Notes

Per serving:

Fat- 9g

Carbs-40g

Fiber-7g

Protein-12g

Nutrition

  • Calories: 267

Keywords: anti-inflammatory, Gluten-Free, nightshade-free, Sugar-Free, Vegan

Did you make this recipe?

Share a photo and tag us @truewell.co โ€” we can’t wait to see what you’ve made!

Want the free printable PDF guide to learn how to do Fall Anti-Inflammatory Meal Prep for crazy busy fall weeks? Grab the free GUIDE and get a limited-time discount on the FALL ANTI-INFLAMMATORY MEAL PLAN KIT! ๐Ÿ‘‡๐Ÿ‘‡๐Ÿ‘‡

PIN it or SHARE! ๐Ÿ’–

pumpkin spice superfood smoothie anti inflammatory

Turmeric Ginger Butternut Squash Soup

turmeric ginger butternut squash soup recipe

When it comes to Anti-Inflammatory soups, this Turmeric Ginger Butternut Squash one is ๐Ÿ’ฏ! 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

  1. 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.
  2. In a large pot, drizzle oil and add onion, garlic, and ginger. Cook until the onions are clear, stirring often.
  3. 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.
  4. 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.
  5. Add half of the soup mixture into blender and puree until smooth. Pour back into the soup pot.
  6. Stir in the baby spinach and simmer until the spinach is wilted.
  7. 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.

fall anti inflammatory meal prep guide pdf
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Turmeric Ginger Butternut Squash Soup

turmeric ginger butternut squash soup recipe

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.

  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 4 1x
  • Category: Main Course

Ingredients

Units Scale
  • 1 1/2 TBSP avocado oil (or virgin coconut oil (unrefined))
  • 3 cloves garlic (minced)
  • 1 TBSP ginger (fresh, grated)
  • 1 yellow onion (chopped)
  • 1 butternut squash (or 5 cups (for 4 servings))
  • 1 tsp turmeric (dried)
  • 1 3/4 cup almond milk (unsweetened)
  • 4 cups vegetable broth (low sodium)
  • 1 cup green lentils (dry, rinsed)
  • 3 cups baby spinach
  • 1/2 cup apple cider vinegar (or lemon juice)

Instructions

  1. 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.
  2. In a large pot, drizzle oil and add onion, garlic, and ginger. Cook until the onions are clear, stirring often.
  3. 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.
  4. 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.
  5. Add half of the soup mixture into blender and puree until smooth. Pour back into the soup pot.
  6. Stir in the baby spinach and simmer until the spinach is wilted.
  7. 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.

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, nightshade-free, Sugar-Free, Vegan

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Share a photo and tag us @truewell.co โ€” we can’t wait to see what you’ve made!

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turmeric ginger butternut squash soup

Savor the Season: Pesto Chicken with Zucchini and Squash Medley

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!

pesto chicken with zucchini and squash medley

๐Ÿ˜Ž๐Ÿ‰THIS PESTO CHICKEN WITH ZUCCHINI AND SQUASH MEDLEY RECIPE IS FEATURED IN OUR SUMMER ANTI-INFLAMMATORY MEAL PREP SESSION + GUIDE! CLICK HERE TO SEE IT IN ACTION AND GET THE FREE MEAL PRINTABLE MEAL PREP GUIDE!

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.

You’ll need:

Ingredients

  • 1 lb boneless, skinless chicken breasts
  • Salt and pepper to taste (approx 1/2 tsp of each)
  • 2 medium zucchini
  • 2 medium summer squash
  • 1/2 onion, yellow or red
  • 2 TBSP avocado oil
  • Fresh Easy Pesto

Instructions

Chicken

Cut the chicken breast into cubes, then toss into a large pan with the avocado oil. Cook until mostly cooked through.

If you’re looking for a plant-based or vegan recipe, the chicken can easily be subbed out for firm (organic!) tofu or white beans (canned).

closeup of a person holding zucchini

Zucchini , squash, and onion

Wash and cut the zucchini and squash into cubes. Roughly chop the onion.

When chicken is nearly done, add the zucchini, squash, and onion, and season everything with salt and pepper.

Saute until the zucchini and squash are soft and cooked.

Remove from heat.

pesto in a jar with basil and garlic

Plating

Toss the medley with our Fresh and Easy Pesto, then plate and serve.

Notes

  • 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.

๐Ÿ˜Ž๐Ÿ‰THIS PESTO CHICKEN WITH ZUCCHINI AND SQUASH MEDLEY RECIPE IS FEATURED IN OUR SUMMER ANTI-INFLAMMATORY MEAL PREP SESSION + GUIDE! CLICK HERE TO SEE IT IN ACTION AND GET THE FREE MEAL PRINTABLE MEAL PREP GUIDE!

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Savor the Season: Pesto Chicken with Zucchini and Squash Medley

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!

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 5 minutes
  • Cook Time: 15
  • Total Time: 20 minutes
  • Yield: 4 1x
  • Category: Dinner
  • Method: Cooktop
  • Cuisine: Italian

Ingredients

Scale

    • 1 lb boneless, skinless chicken breasts
    • Salt and pepper to taste (approx 1/2 tsp of each)
    • 2 medium zucchini
    • 2 medium summer squash
    • 1/2 onion, yellow or red
    • 2 TBSP avocado oil
    • Fresh Easy Pesto

Instructions

  1. Cut the chicken breast into cubes, then toss into a large pan with the avocado oil. Cook until mostly cooked through.
  2. 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.
  3. Remove from heat.
  4. Toss the medley with our Fresh and Easy Pesto, then plate and serve.

Notes

  • 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.

Nutrition

  • Serving Size:
  • Calories: 495
  • Fat: 36.4 g
  • Saturated Fat: 6.1 g
  • Carbohydrates: 11.1 g
  • Fiber: 3 g
  • Protein: 30.6 g

Keywords: pesto chicken zucchini, pesto chicken

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Paleo Chicken Fajita Bowls

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.

paleo chicken fajita bowls

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.

๐Ÿ˜Ž๐Ÿ‰THIS PALEO CHICKEN FAJITA BOWLS RECIPE IS FEATURED IN OUR SUMMER ANTI-INFLAMMATORY MEAL PREP SESSION + GUIDE! CLICK HERE TO SEE IT IN ACTION AND GET THE FREE MEAL PRINTABLE MEAL PREP GUIDE!

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 (make sure it’s ripe)
  • Cilantro Lime Dressing
  • 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.

squeezing lime on chicken fajita bowl

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.)

chicken fajita bowls

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:

  1. Just make the chicken, peppers, and onions; and rice ahead of time, then layer into meal prep containers.
  2. 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.

๐Ÿ˜Ž๐Ÿ‰THIS PALEO CHICKEN FAJITA BOWLS RECIPE IS FEATURED IN OUR SUMMER ANTI-INFLAMMATORY MEAL PREP SESSION + GUIDE! CLICK HERE TO SEE IT IN ACTION AND GET THE FREE MEAL PRINTABLE MEAL PREP GUIDE!

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Chicken Fajita Bowls Meal Prep

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: 0 hours
  • Yield: 6 1x
  • Category: Dinner, Lunch
  • Method: Cooktop
  • Cuisine: Mexican

Ingredients

Units Scale
  • 1 lb organic 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)
  • 1/2 cup shredded cheddar or Mexican blend cheese (omit if dairy-free or Paleo)
  • 1 Avocado (large and ripe)
  • Fresh Cilantro Lime Dressing

Instructions

  1. Start by slicing your chicken breasts into thin strips.
  2. Next, slice up your onions and bell peppers, taking care to remove all seeds and stems.
  3. Heat up your skillet and add some avocado oil, then toss in your chicken and stir until cooked through.
  4. Next, add your sliced onions and bell peppers to the skillet and stir-fry until they are slightly softened.
  5. 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.ย 
  6. 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.)
  7. Choose your toppings based on whether or not you’re going true Paleo (dairy-free) or not.
  8. Layer your bowls starting with the rice, then layer in your fajita chicken, peppers, and onions.
  9. Top with black beans, cheese, and avocado.
  10. Then drizzle the fresh cilantro lime dressing on top!

Notes

These are super easy to meal prep for the week:

    1. Just make the chicken, peppers, and onions; and rice ahead of time, then layer into meal prep containers.

    1. 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.

Nutrition

  • Serving Size:
  • Calories: 396
  • Fat: 12.8 g
  • Saturated Fat: 3.2 g
  • Carbohydrates: 46.7 g
  • Fiber: 8.3 g
  • Protein: 25.9 g

Keywords: Paleo chicken fajita bowls, chicken fajita bowls, meal prep bowls

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Fresh Cilantro Lime Dressing

This Fresh Cilantro Lime Dressing is not only a refreshing and yummy summer classic, but it also boasts incredible anti-inflammatory properties.

fresh cilantro lime dressing

๐Ÿ˜Ž๐Ÿ‰THIS FRESH CILANTRO LIME DRESSING RECIPE IS FEATURED IN OUR SUMMER ANTI-INFLAMMATORY MEAL PREP SESSION + GUIDE! CLICK HERE TO SEE IT IN ACTION AND GET THE FREE MEAL PRINTABLE MEAL PREP GUIDE!

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.)
  • Perfect on our Paleo Chicken Fajita Bowls recipe!

๐Ÿ˜Ž๐Ÿ‰THIS FRESH CILANTRO LIME DRESSING RECIPE IS FEATURED IN OUR SUMMER ANTI-INFLAMMATORY MEAL PREP SESSION + GUIDE! CLICK HERE TO SEE IT IN ACTION AND GET THE FREE MEAL PRINTABLE MEAL PREP GUIDE!

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Fresh Cilantro Lime Dressing

This Fresh Cilantro Lime Dressing is not only a refreshing and yummy summer classic, but also boasts incredible anti-inflammatory properties.

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 4 1x
  • Category: Dinner
  • Method: Blender
  • Cuisine: Mexican

Ingredients

Scale
  • 1 bunch of fresh cilantro
  • 1 TBSP minced garlic
  • 3 TBSP lime juice
  • 1 avocado

  • 1/2 tsp salt (or to taste)

Instructions

  1. Throw all the ingredients in a blender.
  2. Blend until smooth.

Notes

    • Store up to 3 days in the fridge (the sauce will naturally start to brown due to the avocado.)

    • Perfect on our Paleo Chicken Fajita Bowls recipe!

Nutrition

  • Serving Size:
  • Calories: 103
  • Fat: 8.9 g
  • Saturated Fat: 1.2 g
  • Carbohydrates: 6.8 g
  • Fiber: 4.1 g
  • Protein: 1.4 g

Keywords: fresh cilantro lime dressing

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fresh cilantro lime dressing

Low-Carb Marinara Sauce

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.

low carb marinara sauce

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.)

๐Ÿ˜Ž๐Ÿ‰THIS LOW-CARB MARINARA RECIPE IS FEATURED IN OUR SUMMER ANTI-INFLAMMATORY MEAL PREP SESSION + GUIDE! CLICK HERE TO SEE IT IN ACTION AND GET THE FREE MEAL PRINTABLE MEAL PREP GUIDE!

What makes this marinara different is two things:

  1. 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.
  2. 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 lycopeneโ€”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

  1. 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.
  2. After 1-2 minutes, add all the rest of the ingredients and stir really well.
  3. Let the sauce simmer 15-20 minutes and you’re done!

Notes

  • This sauce is amazing for dipping as well!
  • Store in the fridge, sealed, up to a week.

๐Ÿ˜Ž๐Ÿ‰THIS LOW-CARB MARINARA RECIPE IS FEATURED IN OUR SUMMER ANTI-INFLAMMATORY MEAL PREP SESSION + GUIDE! CLICK HERE TO SEE IT IN ACTION AND GET THE FREE MEAL PRINTABLE MEAL PREP GUIDE!

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Low-Carb Marinara Sauce

ย 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: 4 1x
  • 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

  1. Add the crushed tomatoes into a high-powered blender. Pulse until smooth and pureed into a sauce.
  2. In a large pot, saute the garlic with extra virgin olive oil, then add all the other ingredients. Let simmer 15-20 minutes.

Notes

    • This sauce is amazing for dipping as well!

    • Store in the fridge, sealed, up to a week.

Nutrition

  • Serving Size:
  • Calories: 39
  • Fat: 1.6 g
  • Saturated Fat: 0.3 g
  • Carbohydrates: 6.6 g
  • Fiber: 2.2 g
  • Protein: 1.4 g

Keywords: low carb marinara sauce, homemade marinara

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Fresh Easy Pesto

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!

fresh easy pesto

๐Ÿ˜Ž๐Ÿ‰THIS FRESH EASY PESTO RECIPE IS FEATURED IN OUR SUMMER ANTI-INFLAMMATORY MEAL PREP SESSION + GUIDE! CLICK HERE TO SEE IT IN ACTION AND GET THE FREE MEAL PRINTABLE MEAL PREP GUIDE!

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.

fresh easy pesto

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. ๐Ÿ™‚

ingredients for fresh easy pesto

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!

๐Ÿ˜Ž๐Ÿ‰THIS FRESH EASY PESTO RECIPE IS FEATURED IN OUR SUMMER ANTI-INFLAMMATORY MEAL PREP SESSION + GUIDE! CLICK HERE TO SEE IT IN ACTION AND GET THE FREE MEAL PRINTABLE MEAL PREP GUIDE!

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Fresh Easy Pesto

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

Units Scale
  • 2 cups fresh basil leaves
  • 1/2 cup Parmesan (freshly grated)
  • 1/2 cup extra virgin olive oil
  • 1 TBSP minced garlic (about 3 cloves)
  • salt + pepper to taste
  • 1/3 cup pine nuts (or other nuts / optional)

Instructions

  1. Place basil and nuts in a high-powered blender and pulse 3-4 times.
  2. Add garlic and cheese and pulse again.
  3. 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.

Nutrition

  • Serving Size:
  • Calories: 408
  • Fat: 42.5 g
  • Saturated Fat: 7.5 g
  • Carbohydrates: 5.1 g
  • Fiber: 2.3 g
  • Protein: 6.5 g

Keywords: fresh easy pesto, anti inflammatory dressing, anti inflammatory recipes

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fresh easy pesto

Grilled Salmon with Sauteed Green Beans for a Quick + Healthy Summer Meal

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 sauteen green beans

Grilled salmon and sautรฉed 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.

๐Ÿ˜Ž๐Ÿ‰THIS GRILLED SALMON WITH SAUTEED GREEN BEANS RECIPE IS FEATURED IN OUR SUMMER ANTI-INFLAMMATORY MEAL PREP SESSION + GUIDE! CLICK HERE TO SEE IT IN ACTION AND GET THE FREE MEAL PRINTABLE MEAL PREP GUIDE!

Ingredients

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-inflammatory dinner that won’t spike blood sugar.

Salmon

To create the perfect grilled salmon, you need to start with a good cut of fish.

close up of someone cutting a salmon filet

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.

cutting green beans on a cutting board

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.

grilled salmon on a plate with a lemon and tartar sauce

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 sautรฉed 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 sautรฉed 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.

whole grains in jars

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.)

๐Ÿ˜Ž๐Ÿ‰THIS GRILLED SALMON WITH SAUTEED GREEN BEANS RECIPE IS FEATURED IN OUR SUMMER ANTI-INFLAMMATORY MEAL PREP SESSION + GUIDE! CLICK HERE TO SEE IT IN ACTION AND GET THE FREE MEAL PRINTABLE MEAL PREP GUIDE!

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Grilled Salmon with Sauteed Green Beans

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: 6 1x
  • Category: Dinner
  • Method: Cooktop + Grill

Ingredients

Units Scale

Grilled Salmon

  • 1 1/2 pounds salmon fillets (wild-caught)
  • 1 tsp lemon pepper seasoning
  • 1 tsp garlic powder
  • 1/2 tsp sea salt
  • 1/3 cup gluten-free soy sauce (or Liquid Aminos)
  • 1/3 cup brown erythritol (Swerve brand is great)
  • 1/4 avocado oil

Sauteed Green Beans

  • 1 lb Fresh green beans
  • salt to taste
  • 1 TBSP onion flakes
  • 1 TBSP avocado oil (for the pan)

Instructions

  1. Season the salmon fillets with the lemon pepper, garlic powder, and salt. Place the salmon in a large baggie.
  2. Stir together soy sauce (or liquid aminos), brown erythritol, water, and avocado oil in a small bowl until the brown erythritol has dissolved.
  3. Pour the mixture into the baggie of the salmon fillets. Seal, then turn to coat the fillets.
  4. Let them marinate for at least 2 hours in the fridge.
  5. When it’s time to cook dinner, preheat the grill to medium heat and make sure the grate is very clean and oiled.
  6. While the grill is heating, trim the ends off the green beans.
  7. In a large skillet, heat the avocado oil over medium high heat. Add the green beans.
  8. 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.
  9. While the green beans are cooking, place the salmon fillets on the grill and discard the remaining marinade.
  10. Cook the salmon until it easily flakes with a fork, approximately 6-8 minutes per side.
  11. Check the green beans are sauteed to personal preference.
  12. Plate both, and enjoy!

Nutrition

  • Serving Size:
  • Calories: 213
  • Fat: 8.4 g
  • Saturated Fat: 1.3 g
  • Carbohydrates: 18.1 g
  • Fiber: 2.4 g
  • Protein: 28.5 g

Keywords: grilled salmon, gluten free, low carb

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grilled salmon and sauteen green beans