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!
The thing that’s so great about nourishing yogurt bowls like this is that you can add whatever you feel like adding (like as long as it’s anti-inflammatory and falls in your macros if you’re trying to lose or gain weight.)
And although we used Greek yogurt for this bowl, if you’re dairy-free, you can simply sub that out for coconut or almond yogurt.
Another reason these are so easy is that you can just throw it together in 3 minutes.
But the yogurt mixture can be portioned out, and the toppings can separately be portioned out so you can meal prep them ahead of time for the week. (Win!)
Now, I really used to not like pears that much. Even though we had a pear tree as a kid, they were the variety that big food companies use to can (you know–the ones that sit on the grocery store shelves?) I don’t like the grittiness.
But if you get the winter varieties that are a bit smaller, the skin is actually very soft and the inside texture isn’t gritty. Which is why I now love pears. 🍐
Since I keep the skins on (they’re full of nutrients like apple skins are!) I use a trick to quickly and easily slice and core them.
How to quickly and easily cut and core a pear:
Cut off a thin slice from the bottom of the pear so it sits flat
Cut the top skinny part off
Use an apple corer/slicer the same way you would an apple
Here’s what I put into my creamy and nourishing Winter Pear and Yogurt Bowl:
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.
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.
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.
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.
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!
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.
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)
And enjoy! They can be stored in a baggie or container on the counter for a few days.
Cold winter nights call for warm and easy one-pan meals like this Sautéed Cabbage and Chicken Sausage.
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:
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.
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! 🍃
16oz chicken sausage (Make sure there's no cheese inside for dairy-free)
1 head purple cabbage (sliced and chopped)
2 TBSP avocado oil
2 tsp lemon juice
1 tsp dijon mustard
1/4 tsp salt
Instructions
Heat a cast-iron skillet over medium heat. Once hot, add the sausage and cook for six to eight minutes, until cooked through. Then remove and set aside.
Add the cabbage wedges to the skillet and cook until browned and slightly charred on both sides, about five minutes total.
In a small bowl, mix together the olive oil, lemon juice, mustard, and salt. Add the sausage and cabbage to plates. Drizzle the dressing over the cabbage and enjoy!
Truthfully, in the past I’d never tried leeks–even in something as yummy as this Roasted Leek and Cauliflower Soup.
I’m embarrassed to admit that every time I thought of leeks, I remembered the scene in Bridget Jones’ Diary where she tried to make leek soup and left the blue rubber band in it and the entire soup was blue. 😝 😹
But thankfully I got over it and now absolutely love the taste of leeks! Which is why this soup is so great. It truly embodies the anti-inflammatory winter produce with a warm, creamy, and filling soup.
Try it out, and don’t forget to top it with organic crumbled bacon or even some sharp cheddar and chives!
Preheat oven to 350 degrees F. Spread the cauliflower florets and leeks on a baking sheet. Drizzle with 1 TBSP avocado oil and lightly season with salt and pepper.
Roast for 25 minutes, turning pan halfway through. Let it get lightly browned but not burned.
Let cool about 5-10 minutes, then, into a high-powered blender add all the roasted vegetables, almond butter, thyme leaves, lemon juice and half the water (1 1/2 cups).
Blend until pureed, then add the remaining ingredients and pulse a few more times.
Pour into a saucepan and let the soup heat until warmed up completely. Adjust seasonings to taste.
You may add more water or even broth if the soup is too thick.
Top with a dollop of sour cream or organic bacon crumbles. Enjoy
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! 👇👇👇
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.
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.
And then whisk it really well until it’s all mixed together,and let it get really warm.
Then turn off your heat, add the vanilla extract and pumpkin spice, give it another good whisk…
And then you’re ready to pour it up!
Pour it up like a barista
Put the coffee in your mug first, then pour the pumpkin milk mixture into the coffee.
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!
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! 👇👇👇
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.)
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! 👇
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!
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.
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.
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
Preheat the oven to 400 F (204 C).
If cod fillets are frozen, thaw them in a bowl of cold water.
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.
While those are cooking…
Pat cod fillets dry with paper towel. Then arrange them on a baking dish lined with foil or a grill mat.
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.
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…
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.
Place a lid on the skillet and let wilt down while finishing the other parts of the meal.
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.
Remove the cod from the oven when done and let rest 5 minutes.
Remove the kale from heat once wilted.
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.
1/4cup 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
Preheat the oven to 400 F (204 C).
If cod fillets are frozen, thaw them in a bowl of cold water.
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.
While those are cooking…
Pat cod fillets dry with paper towel. Then arrange them on a baking dish lined with foil or a grill mat.
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.
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…
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.
Place a lid on the skillet and let wilt down while finishing the other parts of the meal.
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.
Remove the cod from the oven when done and let rest 5 minutes.
Remove the kale from heat once wilted.
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.
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 🍂 to me!
Using either a fry-cutter or a large knife, cut the potatoes into fries.
Spread them on a baking sheet lined with foil or a grill mat.
Drizzle the fries with 1 TBSP oil, then season with salt, pepper, and garlic powder.
Put in the oven for 25-30 minutes until golden. (You can stir halfway through if you like.)
Finely chop the sage and add it to a large bowl.
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.
Mix the turkey mixture until all is incorporated. Pat into burgers.
Heat a skillet on medium (unless you’re grilling the burgers). Cook burgers until cooked through. Remove from skillet and let rest.
Cut the stems out of the kale leaves, and chop them into small-medium pieces.
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.
Remove fries from the oven when done and plate.
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. 🙂
*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.
Using either a fry-cutter or a large knife, cut the potatoes into fries.
Spread them on a baking sheet lined with foil or a grill mat.
Drizzle the fries with 1 TBSP oil, then season with salt, pepper, and garlic powder.
Put in the oven for 25-30 minutes until golden. (You can stir halfway through if you like.)
Finely chop the sage and add it to a large bowl.
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.
Mix the turkey mixture until all is incorporated. Pat into burgers.
Heat a skillet on medium (unless you’re grilling the burgers). Cook burgers until cooked through. Remove from skillet and let rest.
Cut the stems out of the kale leaves, and chop them into small-medium pieces.
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.
Remove fries from the oven when done and plate
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. 🙂
*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 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!
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!)
Place the chicken on the top rack, veggies on the middle rack. Roast for approximately 25-35 minutes at 350 F.
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.
Wrap the potatoes in foil, coated with oil, salt and pepper.
Bake at 350 F for one hour.
Place the chicken breast in a baking dish and salt + pepper it.
Chop the veggies and sage.
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.
Drizzle with oil, then lightly salt, pepper, and garlic powder all the veggies.
Sprinkle sage all over the mushrooms.
Place the chicken on the top rack, veggies on the middle rack. Roast for approximately 25-35 minutes at 350 F.
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.
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!)
When it’s fall (ya’ll) 😆 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.
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. 😉)
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! 🍂
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.
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
1lb ground turkey (extra lean )
5cups brussels sprouts (halved)
1/2cup radishes (sliced)
1/2cup pumpkin seeds
1/3cup extra virgin olive oil
3 tsp minced garlic
1/4cup lemon juice (or 1/2 lemon)
2 TBSP Dijon mustard
1 tsp salt/pepper (to taste)
Instructions
Preheat oven to 400 degrees F.
In a large bowl, toss brussels sprouts with a splash of olive oil and season with salt and pepper. Toss well and place on baking sheet lined with parchment paper or foil.
Place in oven and bake for 30 minutes.
Brown the ground turkey.
Add olive oil, lemon juice mustard, garlic, and salt and pepper to taste into a blender. Blend until creamy.
Once brussels sprouts are finished cooking, remove from oven and let cool a few minutes.
Then place brussels sprouts, turkey, and radish into large mixing bowl. Add dressing and toss well.
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.
So, what happens regularly around our house is that I’m looking for my spice mix, and…. It’s been all used up by my kids, and they also conveniently forget to tell me we’re out of it.
So I started keeping spice mix recipes so I can make my own any time that happens.
Here’s how to make your own pumpkin spice mix to keep in your pantry.
Our ingredients are :
Ground cinnamon
Ground ginger
Ground nutmeg
Ground cloves
Ground allspice
And our last surprise ingredient is a pinch of ground black pepper.
The reason I love adding in ground black pepper is that all the other spices already have mega anti-inflammatory properties, but black pepper has a compound in it that boosts absorption of the nutrients in the other ingredients.
Now when I’m making spice mixes, I like to just use a measuring cup that has a spout like this one so I can pour it into the container without a funnel.
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.
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:
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! 👇
There’s nothing better than that break in heat from the summer and smelling fall 🍂 in the air, and when it comes to easy, yummy, FAST meals, you can’t beat a smoothie— And if you love pumpkin spice as much as I do, you’re gonna love this!
So this fall-inspired, Anti Inflammatory Pumpkin Spice Smoothie (that is a mouthful!)—is packed with anti-inflammatory goodness like pumpkin, avocado, spinach, and ginger, and I have a feeling it’s gonna become your GO TO smoothie for fall from now on.
Now, as much as I’d like this to be a gorgeous pumpkin color, as with all smoothies that have greens added…it’s green. But this absolutely doesn’t detract from it’s yumminess–pinky promise.
And here’s how you make it:
Step 1: Gather your ingredients
This smoothie is made with pumpkin, banana, avocado, spinach, ginger, pumpkin pie spice, ginger, nondairy milk, egg white powder, and keto maple syrup.
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! 👇👇👇
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.
The one caveat for this smoothie (I’d suggest) is to hold off on the egg white powder until everything else is nice and smooth, because it can make it thicker.)
A high-powered blender is always recommended, like this Ninja, or if you want to spend more, the Vitamix is a favorite for a higher price tag.
(Some links may be affiliate links, meaning if you click on and then purchase, I’ll get a portion of the proceeds, at no additional charge to you.) 🙂
Step 3: Assess thickness
If your smoothie is having a hard time blending, you may need to add a little more liquid to it. If it gets too thick it can’t run back down to the bottom where the blades are doing their thang.
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.
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!
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! 👇👇👇
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.
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.
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:0 hours
Yield:61x
Category:Dinner, Lunch
Method:Cooktop
Cuisine:Mexican
Ingredients
UnitsScale
1lb 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)
1/2cup 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
1/2cup Parmesan (freshly grated)
1/2cup extra virgin olive oil
1 TBSP minced garlic (about 3 cloves)
salt + pepper to taste
1/3cup pine 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.
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
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 1/2pounds salmon fillets (wild-caught)
1 tsp lemon pepper seasoning
1 tsp garlic powder
1/2 tsp sea salt
1/3cup gluten-free soy sauce (or Liquid Aminos)
1/3cup brown 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.
