Tag: dinner

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

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★ 5 Stars ☆ ★ 4 Stars ☆ ★ 3 Stars ☆ ★ 2 Stars ☆ ★ 1 Star ☆

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  • 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.

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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 burger with home fries and a massaged kale salad always feels like fall 🍂 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. 🙂

*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

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**This recipe is featured in our 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. 🙂

*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 our Fall Anti-Inflammatory Meal Prep Session!

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

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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

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★ 5 Stars ☆ ★ 4 Stars ☆ ★ 3 Stars ☆ ★ 2 Stars ☆ ★ 1 Star ☆

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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

  •  

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

Chicken Sausage with Roasted Broccoli and Cauliflower

When it comes to easy anti-inflammatory dinners, this Chicken Sausage with Roasted Broccoli and Cauliflower couldn’t be easier.

chicken sausage with roasted broccoli and cauliflower

Chicken sausage is one of my favorite ways to eat chicken because it’s a little different than our same ole’, same ole’ chicken, and you can find it with delicious add-ins like feta and sundried tomato.

Broccoli and cauliflower are cold-weather staples, but an important part of an anti-inflammatory diet for their phytochemicals.

This entire meal is super simple and low carb, which is important for keeping blood sugar under control, thereby controlling chronic inflammation.

This recipe is also a snap to meal prep! 😉

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

Ingredients

  • 1 pack of chicken sausage
  • 1 head of broccoli
  • 1 head of cauliflower
  • 1/2 red onion
  • avocado or olive oil
  • salt + pepper
  • garlic powder

Prep + Instructions

This meal is so simple because the ingredients are very straightforward, with no complex prep or cooking.

  1. Preheat the oven to 350 F.
  2. Chop florets from broccoli and cauliflower, as well as the onion.
  3. Place them on a sheet pan lined with foil or a grill mat.
  4. Drizzle oil, then season with salt, pepper, and garlic powder.
  5. Place broccoli and cauliflower pan into the oven for 25-30 minutes.
  6. Cut the chicken sausage links into bite-sized pieces.
  7. In a skillet, heat the sausage until warm and golden.
  8. Remove the skillet from heat; plate the chicken sausage.
  9. Remove the broccoli and cauliflower from the oven when done; plate with the chicken sausage.
  10. Enjoy!

Notes + Make it easier

*Most chicken sausage is already pre-cooked, you need only heat it up. But CONFIRM this, as the sausage will need to cook much longer to ensure it’s fully cooked if it doesn’t specify ‘precooked’ or ‘fully cooked’ on the label.

*Save time by buying broccoli and cauliflower pre-chopped.

*If you’ve prepped/roasted the broccoli and cauliflower ahead of time, reheat it in the microwave while warming the chicken sausage in a skillet.

fall anti-inflammatory meal prep guide free pdf
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Chicken Sausage with Roasted Broccoli and Cauliflower

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  • This entire meal is super simple and low carb, which is important for keeping blood sugar under control, thereby controlling chronic inflammation.

 

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

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 5 minutes
  • Cook Time: 25-30 minutes
  • Total Time: 50 minute
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Oven + Cooktop

Ingredients

Scale
  • 1 pack of chicken sausage
  • 1 head of broccoli
  • 1 head of cauliflower
  • 1/2 red onion
  • avocado or olive oil
  • salt + pepper
  • garlic powder

Instructions

  1. Preheat the oven to 350 F.
  2. Chop florets from broccoli and cauliflower, as well as the onion.
  3. Place them on a sheet pan lined with foil or a grill mat.
  4. Drizzle oil, then season with salt, pepper, and garlic powder.
  5. Place broccoli and cauliflower pan into the oven for 25-30 minutes.
  6. Cut the chicken sausage links into bite-sized pieces.
  7. In a skillet, heat the sausage until warm and golden.
  8. Remove the skillet from heat; plate the chicken sausage.
  9. Remove the broccoli and cauliflower from the oven when done; plate with the chicken sausage.
  10. Enjoy!

Notes

*Most chicken sausage is already precooked, you need only heat it up. But CONFIRM this, as the sausage will need to cook much longer to ensure it’s fully cooked if it doesn’t specify ‘precooked’ or ‘fully cooked’ on the label.

*Save time by buying the broccoli and cauliflower pre-chopped.

*If you’ve prepped/roasted the broccoli and cauliflower ahead of time, reheat it in the microwave while warming the chicken sausage in a skillet.

Keywords: chicken sausage

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chicken sausage with roasted broccoli and cauliflower

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
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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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roasted brussels sprouts caesar salad with ground turkey

Low Carb Eggplant Parmesan Casserole (Without Breadcrumbs)

With only a handful of simple ingredients, this Low Carb Eggplant Parmesan Casserole (without breadcrumbs) is easy to make and perfect for busy weeknights or summer meal prep.

low carb eggplant parmesan casserole without breadcrumbs

We’re covering step-by-step instructions for the perfect eggplant casserole every time, and even give you ideas for customizing the flavors to your liking. So, let’s get started and satisfy those cravings!

😎🍉THIS LOW-CARB EGGPLANT PARMESAN CASSEROLE 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!

Why This Eggplant Casserole Recipe is a Game Changer

This eggplant casserole recipe is a game-changer for several reasons:

  1. First, it’s made with simple and flavorful ingredients that are easy to find at any grocery store. I especially love that it’s full of anti-inflammatory summer produce.
  2. Second, it’s a low-carb and gluten-free option that doesn’t compromise on taste. Instead of using simple carb packed gluten-free flour or breadcrumbs, we just omit the breadcrumbs altogether.
  3. Finally, it has a larger number of servings, so it can be meal prepped and served for more than one meal.

Let’s explore the ingredients that make this dish so delicious.

Simple and Flavorful Ingredients

Eggplant

Eggplant is one of my favorite anti-inflammatory summer vegetables! Not only is it packed with antioxidants, vitamins, and fiber, it’s also a great substitute for meat. Oh yeah–and it’s low-carb!

Low Carb Marinara

As most things on the grocery store shelf these days… marinara or any other kind of tomato-based sauce most likely has (completely unnecessary) added sugar.

If you’re buying your marinara, check the ingredient label and make sure it’s sugar-free as sugar is extremely inflammatory.

If you can’t find any, make our Low-Carb Marinara sauce for this recipe instead.

Cheeses

The best way to keep as anti-inflammatory as possible with any cuisine (like Italian) that has loads of dairy is to buy organic.

Extra virgin olive oil

This oil is a staple in Italian cooking, and is also an anti-inflammatory staple. It’s loaded with monounsaturated fats and has been used in Mediterranean cuisine for centuries.

If you can’t find an EVOO oil spray, try out a Misto. You can fill it with any kind of oil you like and pump it to get the can pressurized so you can spray oil onto your food.

And if you don’t have EVOO on hand, you can use avocado oil, butter, ghee, or coconut oil.

Step-by-Step Instructions for Perfect Eggplant Casserole Every Time

  1. If you don’t have jarred sauce, make the Low-Carb Marinara first.
  2. Preheat your oven to 450°F. Line 2 baking sheets with a grill mat, or with foil, and spray the foil with avocado oil.
  3. While the sauce is cooking, slice the eggplant into 1/4 inch thick slices. Place the slices on the prepared pans. Season with salt and bake for 20 minutes.
  4. Meanwhile combine ricotta, egg, parsley and 1/4 cup of grated cheese in a medium bowl.
  5. Pour 1/2 cup sauce on the bottom of a 9×12 baking dish, add 1/3 of eggplant to cover the bottom of the dish. Top with 1/3 of the ricotta cheese mixture, 3/4 cup of the mozzarella cheese and 3/4 cup of the sauce. Then repeat the process two more times, reserving the third layer of mozzarella for the topping. Finish with 2 tablespoons of grated cheese.
  6. Push the oven temp up to 400F.
  7. Cover the baking dish with foil and bake approximately 40 min, until cheese is melted and bubbling.
  8. Remove the foil and bake an additional 10 minutes.
  9. Remove from the oven and let it set and cool about 10 minutes before serving.

Ideas for Customizing Your Eggplant Casserole to Your Tastes

Now that you have the basics of the low-carb eggplant parmesan casserole down, it’s time to get creative and add your own twist to the recipe. One idea is to switch up the cheese by using cheddar or feta instead of mozzarella.

You can also add in different vegetables such as zucchini or spinach, or even some ground beef or turkey for a heartier dish.

For those who like a little kick in their meals, try adding some red pepper flakes or cayenne pepper to the tomato sauce. And if you’re a fan of herbs, consider throwing in some basil or oregano to give the casserole a fresh and flavorful taste.

Want more protein? Add a pound of cubed or shredded chicken breast into the layering process.

With so many possibilities for customization, you can make this low-carb eggplant parmesan casserole a staple in your meal rotation by switching up the ingredients and flavors to your liking.

Frequently Asked Questions About Eggplant Casserole

With its hearty combination of vegetables and savory spices, eggplant casserole is a versatile and satisfying dish that’s easy to tweak to your taste. Here are some of the most frequently asked questions about this eggplant casserole:

How do I prepare the eggplant?

To prepare the eggplant for the casserole, you’ll need to slice it into rounds or long strips, depending on your preference. Sprinkle some salt on the slices and let them sit for about 30 minutes to draw out any bitterness. Then rinse the eggplant and pat it dry before proceeding with the recipe.

Can I use other vegetables besides eggplant?

Absolutely! Eggplant casserole is a great dish for using up whatever vegetables you have on hand. Some popular additions include zucchini, bell peppers, mushrooms, and onions. You can also experiment with different cheeses, herbs, and spices to create your own unique flavor profile.

Can I remove the eggplant skin or do I leave it on?

Most recipes for eggplant parmesan will have you leave the skins on. This helps maintain the structure of the slices, but cooking will actually soften the skins. There are a ton of phytonutrients in the skin, so I say leave it on!

Can I make this dish ahead of time?

Yep! Eggplant casserole is a great dish for meal prep, as it can be made ahead of time and reheated later.

  1. Simply assemble the casserole according to the recipe,
  2. Then cover it tightly with plastic wrap and store it in the fridge for up to 2 days.
  3. When you’re ready to eat, simply remove the plastic wrap and pop the casserole in the oven for about 30 minutes, or until heated through.

Whether you’re pressed for time or looking for a flexible meal prep option, this recipe is your new go-to. And with tips for customizing the flavors, you can enjoy it again and again, every summer.

😎🍉THIS LOW-CARB EGGPLANT PARMESAN CASSEROLE 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 Eggplant Parmesan Casserole (Without Breadcrumbs)

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With only a handful of simple ingredients, this Low Carb Eggplant Parmesan Casserole (without breadcrumbs) is easy to make and perfect for busy weeknights or meal prep. 

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 10 minutes
  • Cook Time: 70 minutes
  • Total Time: 1 hour 20 minutes
  • Yield: 6 1x
  • Category: Dinner
  • Method: Oven
  • Cuisine: Italian

Ingredients

Units Scale
  • 2 pounds eggplant, 1 large or 2 medium
  • extra virgin olive oil spray
  • 1 teaspoon sea salt
  • 12 ounces part-skim ricotta, organic
  • 1/4 cup + 2 tbsp Parmesan
  • 1/4 cup fresh parsley, chopped
  • 1 large egg
  • 2–1/2 cups part-skim mozzarella, organic
  • 4 cups Low-Carb Marinara Sauce or sugar-free jarred marinara sauce

Instructions

  1. If you don’t have jarred sauce, make the Low-Carb Marinara first.
  2. Preheat your oven to 450°F. Line 2 baking sheets with a grill mat, or with foil, and spray the foil with EVOO. Use a Misto and fill with extra virgin olive oil if you can’t find avocado cooking spray at the store.
  3. While the sauce is cooking, slice the eggplant into 1/4 inch thick slices. Place the slices on the prepared pans. Season with salt and bake for 20 minutes.
  4. Meanwhile combine ricotta, egg, parsley and 1/4 cup of grated cheese in a medium bowl.
  5. Pour 1/2 cup sauce on the bottom of a 9×12 baking dish, add 1/3 of eggplant to cover the bottom of the dish. Top with 1/3 of the ricotta cheese mixture, 3/4 cup of the mozzarella cheese and 3/4 cup of the sauce. Then repeat the process two more times, reserving the third layer of mozzarella for the topping. Finish with 2 tablespoons of grated cheese.
  6. Push the oven temp up to 400F.
  7. Cover the baking dish with foil and bake approximately 40 min, until cheese is melted and bubbling.
  8. Remove the foil and bake an additional 10 minutes.
  9. Remove from the oven and let it set and cool about 10 minutes before serving.

Notes

Make this recipe up to 2 days ahead of time and store it in the fridge covered.

To meal prep this, prepare your Low-Carb Marinara ahead of time, as well as the eggplant. Bake it and store in the fridge in a sealed container until you need to assemble the casserole.

Nutrition

  • Serving Size:
  • Calories: 343
  • Fat: 21.8 g
  • Saturated Fat: 7.8 g
  • Carbohydrates: 16.3 g
  • Fiber: 2.7 g
  • Protein: 20.4 g

Keywords: low carb eggplant parmesan, without breadcrumbs

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low carb eggplant parmesan casserole without breadcrumbs

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

😎🍉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.

😎🍉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

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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.

😎🍉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.

😎🍉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

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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: 50 minute
  • 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. 
  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

😎🍉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!

😎🍉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

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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.)

😎🍉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 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

  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.

😎🍉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

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 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: 50 minute
  • 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

😎🍉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. 🙂

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!

😎🍉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

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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 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.

😎🍉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 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.

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.)

😎🍉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

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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

Salmon Burgers with Lemon Dill Sauce

These healthy Salmon Burgers with Lemon Dill Sauce are super easy and perfect for spring or summer. Serve on a grain-free bun or just with a salad or fresh vegetable sides (like our Roasted Spring Vegetables) for a filling and yummy anti-inflammatory dinner!

This recipe is featured in our Spring Anti-Inflammatory Meal Prep Guide! Grab it HERE!

Ingredients

LEMON DILL SAUCE

  • 1/2 cup Paleo mayonnaise
  • 1 lemon (juiced and zested)
  • 2 TBSP chives (minced)
  • 1 Garlic clove (minced)
  • 1 TBSP dill (fresh, minced)
  • 1/2 tsp salt
  • 1/2 tsp pepper

SALMON PATTIES

  • 1 lb salmon (Wild-caught, fresh, with no skin)
  • 1/4 cup onion, minced
  • 1 TBSP dill (fresh, minced)
  • 2 tsp Dijon mustard
  • 1 TBSP almond flour (can sub in coconut flour if needed)
  • 1 TBSP capers, minced
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 cup arrowroot starch (or tapioca)
  • 2 TBSP avocado oil (for frying)

Instructions

PREPARE THE LEMON DILL SAUCE

Mix all of the ingredients together really well and store in the fridge until needed.

*If meal prepping, store in a sealed container in the fridge up to 5 days.

MAKE THE SALMON PATTIES

  1. Cut the salmon into strips, then chop into very small pieces. (Chopping tends to be better than using a food processor.)
  2. Put the salmon into a medium-sized bowl, then add the onion, dill, mustard, almond flour, capers, salt, and pepper.
  3. Combine really well, then divide the mixture into four, creating patties out of each portion.
  4. Pour the arrowroot flour into a flat bowl or container; dredge the patties in it, coating both sides.
  5. Heat a non-stick pan over medium-high heat. When the pan is hot, add the avocado oil and give it a minute to heat the oil.
  6. Place all four salmon patties in the pan; cook 4-5 minutes on each side.
  7. Remove patties from the pan. Plate them while hot and top with the Lemon Dill Sauce.

Notes

*If meal prepping, the patties can be stored layered with parchment paper in a sealed container or baggie in the fridge for up to 3 days.

*If you like a tangier sauce, substitute the Paleo mayo for Greek yogurt.

This recipe is featured in our Spring Anti-Inflammatory Meal Prep Guide! Grab it HERE!

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Salmon Burgers with Lemon Dill Sauce

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These healthy Salmon Burgers with Lemon Dill Sauce are super easy and perfect for spring or summer. Serve on a grain-free bun or just with a salad or fresh vegetable sides (like our Roasted Spring Vegetables) for a filling and yummy anti-inflammatory dinner!

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 20 minutes
  • Cook Time: 8 minutes
  • Total Time: 28 minutes
  • Yield: 4 1x
  • Category: Dinner
  • Method: Cooktop

Ingredients

Units Scale

Lemon Dill Sauce

  • 1/2 cup Paleo mayonnaise
  • 1 lemon (juiced and zested)
  • 2 TBSP chives (minced)
  • 1 Garlic clove (minced)
  • 1 TBSP dill (fresh, minced)
  • 1/2 tsp salt
  • 1/2 tsp pepper

Salmon Patties

  • 1 lb salmon (Wild-caught, fresh, with no skin)
  • 1/4 cup onion, minced
  • 1 TBSP dill (fresh, minced)
  • 2 tsp Dijon mustard
  • 1 TBSP almond flour (can sub in coconut flour if needed)
  • 1 TBSP capers, minced
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 cup arrowroot starch (or tapioca)
  • 2 TBSP avocado oil (for frying)

Instructions

Prepare the Lemon Dill Sauce

Mix all of the ingredients together really well and store in the fridge until needed.

*If meal prepping, store in a sealed container in the fridge up to 5 days.

Make the salmon patties

  1. Cut the salmon into strips, then chop into very small pieces. (Chopping tends to be better than using a food processor.)
  2. Put the salmon into a medium-sized bowl, then add the onion, dill, mustard, almond flour, capers, salt, and pepper.
  3. Combine really well, then divide the mixture into four, creating patties out of each portion.
  4. Pour the arrowroot flour into a flat bowl or container; dredge the patties in it, coating both sides.
  5. Heat a non-stick pan over medium-high heat. When the pan is hot, add the avocado oil and give it a minute to heat the oil.
  6. Place all four salmon patties in the pan; cook 4-5 minutes on each side.
  7. Remove patties from the pan. Plate them while hot and top with the Lemon Dill Sauce.

Notes

*If meal prepping, the patties can be stored layered with parchment paper in a sealed container or baggie in the fridge for up to 3 days.

*If you like a tangier sauce, substitute the Paleo mayo for Greek yogurt.

Keywords: salmon burgers with lemon dill sauce, Paleo salmon burgers, anti inflammatory dinners

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The Effortless Guide to Perfectly Roasted Spring Vegetables Every Time

One thing that always makes me super happy in spring is to have already meal prepped roasted spring vegetables ready to add to any meal.

In this guide, we’ll show you how to effortlessly roast your favorite spring vegetables with maximum flavor and minimal effort. From choosing the right vegetables to testing for doneness, we’ve got you covered. So, grab your sheet pan, and let’s get roasting!

This recipe is featured in our Spring Anti-Inflammatory Meal Prep Guide! Grab it HERE!

Choosing the Right Spring Vegetables

Before you start roasting your spring vegetables, it’s important to choose the right ones. Not all vegetables are created equal when it comes to roasting. Some may become too mushy, while others may not cook through evenly.

Also, we’re going for in-season vegetables because of their natural nutrient content and also price. So, how do you choose the right spring vegetables for roasting?

In-season spring vegetables

Since choosing veg that are in season is the name of the game, just know that we’re in North America (just outside Houston), so our spring may be different than yours.

If you’re in the same hemisphere, here are some great spring vegetables to roast (that I’m using in these photos):

  • Broccoli
  • Asparagus
  • Cauliflower
  • Onions

Get an entire week of spring anti-inflammatory meals with our Spring Meal Prep Guide click HERE!

Size, texture, and flavor

First and foremost, consider the size of the vegetable. Vegetables that are too big, such as large broccoli or cauliflower florets, may take longer to cook and may not roast evenly.

It’s super easy to just cut up larger vegetables or buy it already cut and bagged. Or you can stick to smaller and more uniform vegetables like baby carrots and thin green beans.

Next, consider the texture of the vegetable. Vegetables with a firm texture, like Brussels sprouts or cauliflower, will hold up well during roasting and won’t become too mushy. On the other hand, softer vegetables like zucchini or yellow squash may become too tender and fall apart during roasting.

Finally, think about the flavor profile of the vegetable. Roasting can bring out the natural sweetness of vegetables, so choose vegetables that will complement each other. For example, try roasting a mix of sweet bell peppers and red onions for a delicious and colorful side dish.

Prepping your spring vegetables

Before you can start roasting your spring vegetables, it’s important to properly prep them.

Start by washing and drying the vegetables thoroughly. Then, cut them into evenly sized pieces to ensure they cook uniformly.

Seasoning for Flavor

With your vegetables prepped and ready to go, it’s time to move on to seasoning them for maximum flavor. Salt and pepper are essential, but don’t be afraid to experiment with other spices that complement your vegetables. For example, rosemary and thyme are perfect for hearty spring root vegetables like potatoes and carrots.

For a more exotic flavor, consider using cumin and coriander on cauliflower or turmeric on Brussels sprouts. To add a little kick, try a pinch of red pepper flakes on your asparagus or broccoli.

When seasoning your vegetables, be sure to coat them evenly with (an appropriate) oil or butter to help the spices stick. This will also help them crisp up in the oven.

Roasting techniques

To ensure that your roasted vegetables come out perfectly, it’s important to use the right roasting techniques. Here are a few tricks to keep in mind:

First, preheat your oven to 325 degrees F (163 C). This ensures that your veggies cook evenly and don’t dry out. Next, chop your vegetables into evenly-sized pieces so that they roast uniformly. Spread them out in a single layer on a baking sheet before adding oil or butter and seasonings.

Make sure to toss your vegetables halfway through the cooking process. This helps them cook evenly on both sides and ensures that they’re crispy on the outside and tender on the inside. Finally, let your vegetables rest for a few minutes after cooking to allow the flavors to meld together.

Testing for Doneness

Roasting vegetables can be a breeze, as long as you know when they’re done cooking. Overcooking can result in a mushy or burned, unappetizing mess while undercooking can leave them tough and lacking in flavor. Here are a few tips for testing for doneness when roasting your favorite spring veggies.

First, use a fork or a skewer to test the texture of your vegetables. You should be able to pierce them easily without too much resistance. If they’re still hard or crunchy, they need more time in the oven. On the other hand, if they’re too soft or mushy, they may be overcooked.

Second, check the color of your vegetables. They should be evenly browned and caramelized, with no raw or uncooked areas. If they’re still pale or green, they need more time in the oven. Conversely, if they’re starting to char or blacken, they may be overcooked.

Third, use your senses to determine if your vegetables are ready. They should smell fragrant and delicious, with a slightly sweet and nutty aroma. They should also sound crispy and crackly when you move them around in the pan.

Once you’re confident that your vegetables are done, take them out of the oven and let them rest for a few minutes before serving. This allows the flavors to mingle and intensify, resulting in a more delicious and satisfying dish.

If you’re cooking your spring veg for meal prep, let them cool completely before putting them into storage containers and into the fridge. I recommend separating them out as some vegetables have more liquid in them than others.

Roasting spring vegetables doesn’t have to be a daunting task. With the right techniques and a little bit of patience, you can achieve crispy and delicious veggies every time to take advantage of the seasonal anti-inflammatory produce!

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Perfectly Roasted Spring Vegetables

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How to effortlessly make your favorite roasted spring vegetables with maximum flavor and minimal effort. Perfect for side dishes during the week or meal prep!

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 10 minutes
  • Cook Time: 25-30 minutes
  • Total Time: 55 minute
  • Yield: 4 1x
  • Method: Oven

Ingredients

Scale
  • 1 head of broccoli
  • 1 head of cauliflower
  • 1 bunch of asparagus
  • 1/2 onion

Instructions

  1. Preheat your oven to 350 degrees F (163 C).
  2. Chop your vegetables into evenly-sized pieces so that they roast uniformly.
  3. Spray a sheet pan with avocado oil.
  4. Spread the vegetables out in a single layer on the baking sheet.
  5. Give a light spray of avocado oil. Season with salt, pepper, garlic powder, and any other seasonings you wish.
  6. Roast for 25-30 minutes until done. Let cool, then serve.

Keywords: roasted spring vegetables

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Spring Blanched Vegetable Platter

This Spring Blanched Vegetable Platter takes a veggie board to the next level! Not only does blanching bring out even more flavor in veggies, it also brightens their colors, making an even more gorgeous spring vegetable board.

This recipe is featured in our Spring Anti-Inflammatory Meal Prep Guide! Grab it HERE!

Ingredients

  • 4 quarts of water
  • 2 TBSP kosher salt
  • 1 bunch asparagus, ends trimmed
  • 1 head of broccoli, chopped into florets
  • 1 head of cauliflower, chopped into florets
  • 8 oz snow peas

Equipment

  • Large to extra large pot
  • Steamer basket or colander insert that will sit inside the pot, but low enough for water to reach the vegetables inside

If you don’t have a steamer basket or colander insert, you can still blanch the veggies in the pot of water. It’s just much easier with the insert.

Also, many people would rather simply steam the veggies with this basket to lose as few nutrients as possible in the boiling water. Either method works.

Difference between Steaming and Blanching

So let’s talk about the difference between steaming and blanching really quick…

Blanching is actually fully submerging the veggies in the water, then putting in an ice-bath to stop the cooking process;

While Steaming is letting the hot water boil below the veggies, enough to create steam, and that steam is actually what’s cooking the vegetables.

Many people like steaming over boiling because you can cook a lot of the nutrients out of vegetables if you boil them, and they’re left in the water.

Blanching is sort of the compromise between the two because you’re only cooking the vegetables for 3-5 minutes, not longer times like is typical with longer cooking in boiling water.

Instructions

Make sure to watch the video at the top to see this in action! 😉

  1. Bring a large pot of water to a boil. Add salt.
  2. Fill an extra large bowl halfway with ice, and fill to 3/4 full with cold water. Keep near the pot of water.
  3. Put your first vegetables into the steamer basket or colander insert.
  4. Lower the steamer basket into the pot of boiling water.
  5. Cook about 3-5 minutes, then lift the steamer basket out of the water.
  6. Dump veggies into the bowl of ice water to immediately stop the cooking process.
  7. While those veggies are cooling, move on to the next set of vegetables.
  8. While that set is cooking, spoon the first veggies out of the cold water with a slotted spoon and place in a bowl for the water to drain.
  9. Keep this going until all vegetables are blanched, cooled, and into a bowl to rest.
  10. The vegetables can be stored a few days in the fridge, or plated on a platter.
  11. Pair with our Anti-Inflammatory Homemade Ranch Dip for the ultimate healthy, delicious, and gorgeous crowd-pleaser!

Notes

If you’re not using the vegetables immediately, you can store them in the fridge for a few days in a sealed container.

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Spring Blanched Vegetable Platter

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This Spring Blanched Vegetable Platter takes a veggie board to the next level! Not only does blanching bring out even more flavor in veggies, it also brightens their colors, making an even more gorgeous spring vegetable board.

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 5 minutes
  • Cook Time: 15
  • Total Time: 20 minutes
  • Yield: 6 1x

Ingredients

Units Scale

    • 4 quarts of water
    • 2 TBSP kosher salt
    • 1 bunch asparagus, ends trimmed
    • 1 head of broccoli, chopped into florets
    • 1 head of cauliflower, chopped into florets
    • 8 oz snow peas

Instructions

    1. Bring a large pot of water to a boil. Add salt.
    2. Fill an extra large bowl halfway with ice, and fill to 3/4 full with cold water. Keep near the pot of water.
    3. Put your first vegetables into the steamer basket or colander insert.Lower the steamer basket into the pot of boiling water.
    4. Cook about 3-5 minutes, then lift the steamer basket out of the water.
    5. Dump veggies into the bowl of ice water to immediately stop the cooking process.
    6. While those veggies are cooling, move on to the next set of vegetables.
    7. While that set is cooking, spoon the first veggies out of the cold water with a slotted spoon and place in a bowl for the water to drain.
    8. Keep this going until all vegetables are blanched, cooled, and into a bowl to rest.
    9. The vegetables can be stored a few days in the fridge, or plated on a platter.
    10. Pair with our Anti-Inflammatory Homemade Ranch Dip for the ultimate healthy, delicious, and gorgeous crowd-pleaser!

Notes

If you’re not using the vegetables immediately, you can store them in the fridge for a few days in a sealed container.

Keywords: blanched vegetables, blanched vegetable platter, spring vegetable platter, spring charcuterie board

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Flaky Lemon Pepper White Fish

This delicious Flaky Lemon Pepper White Fish is packed with flavor, and is a super easy anti-inflammatory dinner to make! It’s amazing paired with seasonal spring veggies but can truly be enjoyed year-round.

This recipe is featured in our Spring Anti-Inflammatory Meal Prep Guide! Grab it HERE!

Ingredients

  • 4 pieces of white fish (like cod)
  • 1 TBSP lemon pepper
  • 1 tsp garlic powder
  • 1 tsp Italian seasoning blend
  • 1 tsp smoked paprika
  • 2 TBSP avocado oil
  • 1 lemon, sliced
  • 2 TBSP parsley, finely chopped

Instructions

  1. Preheat oven to 425F. Cover a sheet pan with foil.
  2. Place fish on pan. Drizzle with oil, then sprinkle all seasonings on top evenly.
  3. Place lemons on top of fish, then bake for 12-15 minutes. The fish should be flaky and done, but not dry.
  4. Serve with parsley sprinkled over fish.

Notes

*To meal prep this dish, simply close the foil into a pouch, sealed on all sides so no liquid leaks out, and store in the fridge until the night needed.

*Pair with roasted vegetables like our Roasted Spring Vegetables recipe.

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Flaky Lemon Pepper Fish

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This delicious Flaky Lemon Pepper Fish is packed with flavor, and is a super easy anti-inflammatory dinner to make! It’s amazing paired with seasonal spring veggies but can truly be enjoyed year-round.

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 5 minutes
  • Cook Time: 12-15 minutes
  • Total Time: 17-20 minutes
  • Yield: 4 1x
  • Category: Dinner
  • Method: Oven

Ingredients

Scale

    • 4 pieces of white fish (like cod)
    • 1 TBSP lemon pepper
    • 1 tsp garlic powder
    • 1 tsp Italian seasoning blend
    • 1 tsp smoked paprika
    • 2 TBSP avocado oil
    • 1 lemon, sliced
    • 2 TBSP parsley, finely chopped

Instructions

    1. Preheat oven to 425F. Cover a sheet pan with foil.
    2. Place fish on pan. Drizzle with oil, then sprinkle all seasonings on top evenly.
    3. Place lemons on top of fish, then bake for 12-15 minutes. The fish should be flaky and done, but not dry.
    4. Serve with parsley sprinkled over fish

  1.  

  1.  

Notes

*To meal prep this dish, simply close the foil into a pouch, sealed on all sides so no liquid leaks out, and store in the fridge until the night needed.

*Pair with roasted vegetables like our Roasted Spring Vegetables recipe.

Keywords: flaky lemon pepper white fish, flaky lemon pepper fish, anti inflammatory dinner recipes

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

Greek Lemon Chicken and Potatoes Sheet Pan Dinner

This Greek Lemon Chicken and Potatoes isn’t just a super easy one-pan dinner. It’s a delicious anti-inflammatory and gluten-free healthy dinner that also happens to be super easy to prep ahead using whole food ingredients that are fresh for spring!

This recipe is featured in our Spring Anti-Inflammatory Meal Prep Guide! Grab it HERE!

Ingredients

  • 8 boneless chicken thighs
  • 1 tsp salt, divided
  • 1 tsp pepper, divided
  • 1 TBSP avocado oil
  • 2 lbs fingerling potatoes, halved
  • 1 bunch of asparagus, with ends cut off
  • 1/2 red onion, thinly sliced
  • 2 lemons, zested and juiced
  • 1 garlic clove, minced
  • 1 can of black olives, drained and sliced
  • 1 TBSP oregano, fresh and chopped
  • 1/2 TBSP thyme, fresh and chopped

Instructions

  1. Preheat oven to 400 F. Cover a large sheet pan with foil, and lightly coat with avocado oil.
  2. Cut the potatoes, onions, asparagus, garlic, and herbs.
  3. In a large bowl, place the potatoes, onions, herbs, lemon zest and juice, and 1/2 TBSP avocado oil. Stir really well to combine.
  4. Place the chicken on one end of the pan, leaving about 2/3 for the veggies.
  5. Place the asparagus on the pan and sprinkle the olives around. Drizzle with oil.
  6. Fill in the rest of the pan with the potato mixture.
  7. Salt and pepper the entire pan.
  8. Bake for 25-30 minutes, until the chicken is done. Remove from oven.
  9. Let cool, plate, and enjoy!
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Green Lemon Chicken and Potatoes

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This Greek Lemon Chicken and Potatoes isn’t just a super easy one-pan dinner. It’s a delicious anti-inflammatory and gluten-free healthy dinner that also happens to be super easy to prep ahead using whole food ingredients that are fresh for spring!

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 15 minutes
  • Cook Time: 25-30 minutes
  • Total Time: 0 minute
  • Yield: 4 1x

Ingredients

Units Scale

    • 8 boneless chicken thighs
    • 1 tsp salt, divided
    • 1 tsp pepper, divided
    • 1 TBSP avocado oil
    • 2 lbs fingerling potatoes, halved
    • 1 bunch of asparagus, with ends cut off
    • 1/2 red onion, thinly sliced
    • 2 lemons, zested and juiced
    • 1 garlic clove, minced
    • 1 can of black olives, drained and sliced
    • 1 TBSP oregano, fresh and chopped
    • 1/2 TBSP thyme, fresh and chopped

Instructions

    1. Preheat oven to 400 F. Cover a large sheet pan with foil, and lightly coat with avocado oil.
    2. Cut the potatoes, onions, asparagus, garlic, and herbs.
    3. In a large bowl, place the potatoes, onions, herbs, lemon zest and juice, and 1/2 TBSP avocado oil. Stir really well to combine.
    4. Place the chicken on one end of the pan, leaving about 2/3 for the veggies.
    5. Place the asparagus on the pan and sprinkle the olives around. Drizzle with oil.
    6. Fill in the rest of the pan with the potato mixture.
    7. Salt and pepper the entire pan.
    8. Bake for 25-30 minutes, until the chicken is done. Remove from oven.
    9. Let cool, plate, and enjoy!

  1.  

Keywords: greek lemon chicken and potatoes, mediterranean diet recipes, anti inflammatory dinners, anti inflammatory recipes, healthy sheet pan dinners

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Green Goddess Chicken

This Green Goddess Chicken is full of flavor and will quickly become a weeknight favorite. Use your favorite cuts of chicken for a healthy, anti-inflammatory dinner that’s quick, juicy, and delicious!

This recipe is featured in our Spring Anti-Inflammatory Meal Prep Guide! Grab it HERE!

Ingredients

Instructions

  1. Make the Green Goddess Dressing first, as it will be the marinade. The recipe is for way more than is needed for this chicken recipe, so either use the rest for salads all week, or cut the recipe into 1/3 to fit this recipe.
  2. Place the chicken into a bowl or baggie and pour enough dressing to coat the chicken. (If only making enough for this recipe, make sure to reserve around 2-3 TBSP for drizzling on the finished chicken.)
  3. Toss the chicken to coat, then place in the fridge for at least 2 hours to marinate.
  4. Set your cooktop to medium-high heat and let a large non-stick skillet get warm. Add the oil, then the chicken to the pan. (Don’t save any of the marinade from the bowl or baggie!)
  5. Cook the chicken for 5-6 minutes on each side, then remove from the skillet.
  6. Drizzle the reserved dressing over the top and serve!

Notes

*To prep this for the week, simply leave the chicken to marinate in a baggie or container in the fridge until the night it is needed.

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Green Goddess Chicken

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★ 5 Stars ☆ ★ 4 Stars ☆ ★ 3 Stars ☆ ★ 2 Stars ☆ ★ 1 Star ☆

No reviews

This Green Goddess Chicken is full of flavor and will quickly become a weeknight favorite. Use your favorite cuts of chicken for a healthy, anti-inflammatory dinner that’s quick, juicy, and delicious!

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 2 hours, 5 minutes
  • Cook Time: 15
  • Total Time: 2 hours, 20 minutes
  • Yield: 4 1x

Ingredients

Scale

Instructions

    1. Make the Green Goddess Dressing first, as it will be the marinade. The recipe is for way more than is needed for this chicken recipe, so either use the rest for salads all week, or cut the recipe into 1/3 to fit this recipe.
    2. Place the chicken into a bowl or baggie and pour enough dressing to coat the chicken. (If only making enough for this recipe, make sure to reserve around 2-3 TBSP for drizzling on the finished chicken.)
    3. Toss the chicken to coat, then place in the fridge for at least 2 hours to marinate.
    4. Set your cooktop to medium-high heat and let a large non-stick skillet get warm. Add the oil, then the chicken to the pan. (Don’t save any of the marinade from the bowl or baggie!)
    5. Cook the chicken for 5-6 minutes on each side, then remove from the skillet.
    6. Drizzle the reserved dressing over the top and serve!

Notes

*To prep this for the week, simply leave the chicken to marinate in a baggie or container in the fridge until the night it is needed.

*I’ve always loved chicken thighs better than breasts for their extra flavor. However, you can still use the equivalent in weight in chicken breasts if you prefer those over thighs.

Keywords: green goddess chicken

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

Green Goddess Dressing | Anti-Inflammatory, Dairy-Free, Sugar-Free

When it comes to fresh and tasty dressings–this anti-inflammatory Green Goddess Dressing can’t be beat! Not only is it super yummy on salads, but it can also easily be used as a marinade or topping for fish or chicken (like our Green Goddess Chicken recipe!)

The ingredients are whole and fresh, kicking this dressing up a level!

This recipe is featured in our Spring Anti-Inflammatory Meal Prep Guide! Grab it HERE!

Ingredients

  • 1 cup packed fresh parsley
  • 3 TBSP chopped green onion
  • 3 cloves of garlic
  • 6 TBSP extra virgin olive oil
  • 4 1/2 TBSP water
  • 3 tsp sesame oil
  • 2 TBSP coconut aminos (or liquid aminos)
  • 4 1/2 TBSP apple cider vinegar
  • 4 1/2 TBS nutritional yeast

Instructions

The cool thing about making dressings is that you just throw them all into a blender (like smoothies!) and then just blend it until smooth.

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Anti-Inflammatory Green Goddess Dressing

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No reviews

When it comes to fresh and tasty dressings–this anti-inflammatory Green Goddess Dressing can’t be beat! Not only is it super yummy on salads, but it can also easily be used as a marinade or topping for fish or chicken (like our Green Goddess Chicken recipe!)

The ingredients are whole and fresh, kicking this dressing up a level!

  • Author: Laura Brigance, MS, CHC

Ingredients

Units Scale
  • 1 cup packed fresh parsley
  • 3 TBSP chopped green onion
  • 3 cloves of garlic
  • 6 TBSP extra virgin olive oil
  • 4 1/2 TBSP water
  • 3 tsp sesame oil
  • 2 TBSP coconut aminos (or liquid aminos)
  • 4 1/2 TBSP apple cider vinegar
  • 4 1/2 TBS nutritional yeast

Instructions

  1. Place all ingredients into a high-powered blender.
  2. Blend until super smooth.

Notes

*This stores well in the fridge up to a week.

*Try this with our Green Goddess Chicken recipe!

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Sauteed Cabbage and Chicken Sausage One-Pan Meal

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

sauteed cabbage and chicken sausage one-pan meal

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

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

Here’s how to make it:

sauteed cabbage and chicken sausage one-pan meal

Step 1: Chop the cabbage

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

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

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

sauteed cabbage and chicken sausage one-pan meal

Step 2: Sautee the cabbage

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

Then add the dijon mustard and lemon juice.

Step 3: Add the sausage

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

Plate and enjoy!

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

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

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Sauteed Cabbage and Chicken Sausage Pan

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★ 5 Stars ☆ ★ 4 Stars ☆ ★ 3 Stars ☆ ★ 2 Stars ☆ ★ 1 Star ☆

No reviews
  • 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 — we can’t wait to see what you’ve made!

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

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