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Spring Anti-Inflammatory Meal Prep Plan and Guide

If you’re looking for an easy way to pack in yummy and healthy seasonal anti-inflammatory meals, this Spring Anti-Inflammatory Meal Prep Plan and Guide is for you!

I really love to eat seasonally, I think mother nature provides us specific nutrients we need for each season, but also—it costs less to buy produce that’s in season.

Now I love to prep ingredients to be able to throw together, but I also know that weeks are CRAZY so it’s also important to have recipes that you’ve prepped for so you have as little as possible to think about during the week.

So this spring meal prep does both of those things –

And I’ve created a PDF with instructions and links to the recipes so you can do this meal prep at home.

Get the (free) Spring Anti-Inflammatory

Meal Prep Guide!

Spring into feeling fabulous with this 1-week gluten-free, sugar-free meal plan and prep guide! Featuring delicious anti-inflammatory recipes from fresh spring produce!

YES! I WANT THE MEAL PREP GUIDE!

Spring Meal Prep Recipes

So today we’re meal prepping :

2 Orange creamsicle smoothie packs
A batch of Paleo strawberry muffins
A large Broccoli Strawberry salad
A pan of roasted spring veggies to use whenever and however through the week;
And 4 dinners which are:
Greek Lemon Chicken and Potatoes
Green Goddess Chicken
Flaky Lemon-Pepper Fish
And Salmon Burgers with Lemon Dill Sauce

So let’s get started prepping!

Instructions

The order I like to do my prepping is to:

Chop all the vegetables, herbs, and fruit,
Mix and bake anything that needs to go in the oven,
And then while that’s cooking or baking, put together marinades and dips to store in the fridge until you need them during the week.

So let’s start with chopping everything.

Chopping

For this spring anti inflammatory meal prep session and meal plan, I started out chopping the vegetables – which were broccoli, cauliflower, asparagus, and onion.

Baking + Cooking

There are more veggies that I need to chop, but we can just go ahead and put that in the oven at 350 F for about 25-30 minutes and work on other stuff while that’s roasting.

While those are cooking, we’re gonna finish chopping fruits so we can get our smoothie packs, salad, and marinades put together, as well as get the muffins ready to go in the oven.

The spring fruits we’re using this week are oranges, strawberries, and lemons.

The orange needs to be zested, sliced in half, and then juiced.
The strawberries just need to be washed and then the leaves cut off the tops and cut in half or quartered—this mostly depends on your preference.
And the lemons just need to be sliced and juiced.

Then I want to go ahead and mix my batter for the strawberry muffins, because as soon as the roasted veggies come out of the oven, the muffins go in.

We start out mixing the dry ingredients: mix in the wet ingredients, and then combine it really well. Then divide the batter evenly into the muffin tins.

By this time the veggies should be done in the oven, so we’ll pull the roasted veggies out of the oven to let them cool, and then the strawberry muffins go in at 325F for 20-25 min.

Once the veggies are cool we’re gonna put them in separate containers to be stored in the fridge for side dishes through the week.

Remaining veggies + herbs

Next, I chopped the potatoes, and then moved on to the herbs. This week I need parsley, chives, and dill.

I also need some chopped almonds. You can buy these in slivers or chopped, I just happened to have whole ones, so I needed to just give them a rough chop.

Now that everything’s chopped and ready, and I’m still waiting on the muffins to finish baking, I can start assembling prep packs and containers for stuff that will go in the fridge until the night or day I need it.

Assembling prepped items for the fridge

Smoothie packs

So let’s start with the orange creamsicle smoothie packs. I’m making 2 of these for the week.

And we just throw all the ingredients into a baggie that’s labeled.

These little handy things I’m using are called Baggie Stands, and I’m telling you—this makes it SO much easier to use baggies for storage when you have anything liquid, because if it tips at all—you’ve got liquid all over the counter.

That does NOT happen with these baggie stands. You can find them online right here (affiliate link):

Baggie Stand Holders

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>>> Check out ALL my Best Kitchen Tools for Meal Prep HERE!

This recipe also includes a few ice cubes, but we hold off on those until the day we make them. You can write instructions for the ice on the baggie too if you want. And then once those are made, they go in the fridge.

Marinades, dips, and dressings

Next we’ll mix the marinades, dips, and dressing.

This Green goddess dressing is so fresh, you’re gonna absolutely love it! I like to make a really big batch of it so there’s enough for the chicken recipe and dressing for the week- we’ll be using it on our broccoli strawberry salad too.

So for the dressing we’re gonna use a blender cup, and put all the ingredients in. It’s super easy to make, you just throw it in and blend it on high.

Now, we’re gonna use part of it as a marinade for the Green Goddess chicken, part is to drizzle on the chicken once it’s cooked, and the extra is for dressing for salads for the week.

So we put our chicken in a labeled baggie, then pour just enough to coat the chicken, then store the green goddess chicken in the fridge, and for the rest of the dressing, store it in a sealed container or baggie to go in the fridge as well.

Next up is the lemon dill sauce for the salmon burgers.

First we’re gonna dump all the ingredients in a bowl.

Then we stir really well, then get it poured into a sealed container or labeled baggie to go in the fridge.

Next is the Homemade ranch dip. This is for the blanched veggie platter we’ll make in a few minutes.

Again- this recipe is super simple, and using a recipe like this eliminates the artificial junk and MSG that’s normally put into ranch dressing mix and dip mix.

So you start with organic sour cream, and just put all the other ingredients into it and stir really well. If you’re gonna store this for the week, you really can just mix it up right in the container it came in and then store it in the fridge until you need it.

And the last marinade we’ll make is for the Lemon Greek Chicken and Potatoes

And this marinade is actually for the vegetables, not the meat. The recipe has two separate steps for the vegetables, so using our baggie stands again, we’re gonna put potatoes, oil, and onions in one bag, and the asparagus and olives in the other. Then we just seal them up and store them in the fridge until the night they’re needed.

Next I’m gonna go ahead and prep the salmon burgers for the week.

To do that, I chop up the salmon into tiny pieces- do this rather than putting in the food processor, because it makes the whole thing too mushy really fast-

Mix in the rest of the ingredients, then shape into patties.

These are super easy to stack on parchment and store in the fridge until the day you need them. When you cook them you’ll dredge them in arrowroot flour first and then cook them in oil in a skillet.

So, depending on how long your prep is taking, your strawberry muffins should be coming out of the oven, and when they’re cooled you can store them a few days on the counter, or make them last longer in the fridge.

Blanched Vegetables

The very last thing I’ll make is the Blanched Vegetables—Now the reason I love to blanch veggies for a platter is because they taste amazing, and also, it deepens the color of the vegetables to make it that much prettier!

Blanching is actually really easy. You use a large pot and either a steamer basket or a colander basket. You can do without if you don’t have one, but it’s much easier to use a basket.

Saucepan with Steamer Basket

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>>> Check out ALL my Best Kitchen Tools for Meal Prep HERE!

Then you boil the water, put each vegetable in for 3-5 minutes, then immediately put it into an ice bath to stop the cooking process. Make it like an assembly line to be really efficient with this.

Then put each in a bowl to drain the excess water out, and you can store them for the week or go ahead and make a platter and then store it covered in the fridge.

And if you happen to have leftovers from your meal prep at the end of the week, my favorite way to use it is to make a nourish bowl or macro bowl with all the leftovers.

Now, as I mentioned at the start, I’ve created a spring meal prep guide for you that should hopefully make meal prep a little easier, because it has the full prep guide as well as links to the full recipes on the TRUEWELL website.

Get the (free) Spring Anti-Inflammatory

Meal Prep Guide!

Spring into feeling fabulous with this 1-week gluten-free, sugar-free meal plan and prep guide! Featuring delicious anti-inflammatory recipes from fresh spring produce!

YES! I WANT THE MEAL PREP GUIDE!

20 Spring Foods that Reduce Inflammation in the Body

So if you’re like me, and you feel way more inspired during spring to do new years resolutions like eating healthy for less inflammation and better blood sugar balance, you’re gonna love this list of 20 delicious spring foods that reduce inflammation in the body that you should be filling your plate with every day.

The reason we want to prevent chronic inflammation is that it’s been linked to numerous health conditions like heart disease, diabetes, and cancer. Eating a diet rich in anti-inflammatory foods is an effective way to reduce and prevent that chronic inflammation.

So let’s start out with anti-inflammatory vegetables that are in season in spring:

Vegetables

Asparagus

Asparagus contains a unique combination of antioxidants and anti-inflammatory compounds that work together to reduce inflammation throughout the body. Asparagus also contains other important nutrients, such as vitamins C and E, which also have anti-inflammatory effects.

If you’ve never tried it before, asparagus can be eaten raw, like on a veggie platter—but it’s also super yummy roasted or even blanched. If you’ve never blanched veggies like this—trust me—you’re gonna wanna try it!

Check out my Spring Anti-Inflammatory Meal Prep to see it done and get a free one-week meal prep plan.

Get the (free) Spring Anti-Inflammatory

Meal Prep Guide!

Spring into feeling fabulous with this 1-week gluten-free, sugar-free meal plan and prep guide! Featuring delicious anti-inflammatory recipes from fresh spring produce!

YES! I WANT THE MEAL PREP GUIDE!

Leafy greens

Spring leafy greens, like arugula, watercress, Bibb lettuce, mesclun mix, and spinach, are rich in vitamins, minerals, and antioxidants, which help to reduce inflammation and prevent oxidative stress in the body. Greens are perfect for spring salads, which I also include a recipe for in that Spring Meal Prep video.

Brassicas

Spring brassicas, including broccoli, cauliflower, and cabbage, are nutrient-dense vegetables that offer a ton of health benefits, including powerful anti-inflammatory properties. These vegetables are rich in vitamins, minerals, and phytochemicals that all work together to reduce inflammation throughout the body by inhibiting the activity of pro-inflammatory enzymes.

And just like asparagus, the brassicas are great raw, steamed, or roasted.

Root vegetables

Spring root vegetables like carrots, new potatoes, and radishes are not only delicious but also offer numerous health benefits, including anti-inflammatory properties. These vegetables are high in fiber and resistant starches, which are also known to have anti-inflammatory effects on the body.

Another root vegetable that’s very popular for its anti-inflammatory properties is ginger. It contains numerous bioactive compounds which have powerful anti-inflammatory and antioxidant effects.

These compounds have been shown to help reduce nausea, alleviate pain and soreness, improve digestion, and boost immune function. Those compounds can also help to reduce the risk of chronic diseases such as heart disease, cancer, and diabetes.

Ginger can be eaten fresh, dried, or in taken supplement form.

Artichokes

Artichokes are rich in antioxidants that help to protect the liver. They’re also high in fiber, which can help to promote feelings of fullness, regulate blood sugar levels, and support healthy digestion.

Alliums

Allium vegetables, such as green onions and leeks, offer a variety of health benefits due to their unique combination of vitamins, minerals, and phytochemicals. Both green onions and leeks are rich in flavonoids and sulfur-containing compounds, which have been shown to have anti-inflammatory and antioxidant effects, as well as being good sources of vitamin C, vitamin K, and folate.

Mushrooms

These little fungi contain beta-glucans, which are compounds that have been shown to have powerful immune-boosting effects and can help to reduce inflammation throughout the body.

Additionally, mushrooms are a good source of antioxidants, which can protect the body against cellular damage and inflammation, which can help to reduce the risk of chronic diseases like heart disease and cancer. So, next time you’re making a stir-fry or salad, consider adding some mushrooms to reap these anti-inflammatory benefits!

Peas

Spring peas aren’t just a tasty addition to your meals, they also offer a range of health benefits. These sweet little pods are packed with fiber, and are also a good source of vitamins and minerals, including vitamin C, vitamin K, and folate. Additionally, peas are rich in antioxidants, and are super easy to cook as a stand-alone side dish, add to casseroles, or use blanched or raw on a veggie board.

Rhubarb

Rhubarb is a unique and flavorful vegetable that offers antioxidants, fiber, vitamin K, and calcium.

Rhubarb is pretty unique in that it can be used in sweet or savory dishes like rhubarb crumble or chutney. You can also add it to smoothies or use it to make a tangy sauce for grilled meats or veggies.

Anti-inflammatory spring herbs

My favorite spring herbs are chives, parsley, and dill – all three of which are great sources of vitamin C, K, and flavonoids that help reduce inflammation.

Chives

Chives contain prebiotic fibers that can help to improve gut health;

Parsley

Parsley contains chlorophyll, which has been shown to have detoxifying properties.

Dill

Dill has been shown to have antimicrobial properties, which can help to fight off harmful bacteria and reduce inflammation in the body.

All three of these spring anti-inflammatory herbs are super easy to just chop up and have on hand in the fridge to toss into salads at any meal, as well as throw into other dishes for a flavor boost.

So let’s round this out with the best spring fruits to reduce chronic inflammation:

Spring anti-inflammatory fruits

Strawberries

Strawberries are not only delicious, but they also are rich in antioxidants including vitamin C, which is important for immune function and skin health.

Try slicing them up and adding them to your breakfast yogurt or oatmeal, blending them into a smoothie, or tossing them in a salad with some spinach and almonds. You can also enjoy them as a healthy snack on their own or dipped in a little dark chocolate for an extra treat.

Cherries

Cherries are also rich in antioxidants that protect against cellular damage, and are a good source of fiber, vitamin C, and potassium. Cherries are great for snacking, blending them into a smoothie, or adding them to your morning yogurt or oatmeal. Additionally, tart cherries have been shown to be particularly effective in reducing inflammation associated with conditions like arthritis and gout, and also have studies backing them as being effective in helping you get better sleep.

Kiwi

Kiwi is rich in antioxidants, such as vitamin C and polyphenols, fiber, potassium, and folate. A great way to use these yummy little fruits is by slicing it up and adding it to your yogurt, blending it into a smoothie, or using it as a topping for your favorite dessert. You can also use kiwi to make a yummy spring fruit salsa to serve with grilled chicken or fish. Kiwi has also been shown to have digestive benefits and can help to improve gut health, as well as improve sleep.

Citrus

Citrus fruits that include lemons, limes, grapefruits, and oranges offer a range of health benefits, including anti-inflammatory properties. They are rich in vitamin C, a good source of fiber, folate, and potassium. A super easy way to get citrus every day is by squeezing some lemon or lime juice over your salad or fish, adding slices of grapefruit to your morning yogurt, or enjoying an orange as a healthy snack. You can also use citrus fruits to make a refreshing and nutritious smoothie or juice. Additionally, the flavonoids found in citrus fruits have been shown to have heart-protective benefits and can help to lower cholesterol levels.

Tropical Fruits

Mango and pineapple are -just like pretty much all the foods we’ve already talked about–rich in antioxidants, and are also a good source of fiber, potassium, and other important nutrients. Research that pineapple may have digestive benefits and can help to improve gut health.

Just keep in mind that some of these fruits are little higher on the glycemic index and it is really important to keep blood sugar from spiking, as that’s a prime cause of chronic inflammation.

So when you’re eating fruit, make sure you pair it with healthy fat and some protein.

So now that you have these amazing and yummy ideas for spring anti-inflammatory foods, head on over to my:

Spring Anti-inflammatory Meal Prep Guide to prep for the week and get our {free!} Spring Meal Prep Guide.

See ya there!

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

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

Notes

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

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

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

Salmon Burgers with Lemon Dill Sauce

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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)

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Instructions

Prepare the Lemon Dill Sauce

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

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

Make the salmon patties

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

Notes

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

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

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!

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: 0 hours
Yield: 4 1x
Method: Oven

Ingredients

Scale

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

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Instructions

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

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! 😉

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

Notes

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

Spring Blanched Vegetable Platter

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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

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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.

Anti-Inflammatory Homemade Ranch Dip

This anti-inflammatory Homemade Ranch Dip is great for weeknight veggies, meal prep to-go boxes, or even weekend get-togethers! It’s free of artificial anything, making it a healthy and easy crowd-pleaser.

(And it goes great with our Spring Blanched Veggie Platter).

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

hands holding a bowl of homemade ranch dip

Ingredients

1/2 tsp parsley, dried
1/2 tsp chives, dried
1/2 tsp dill, dried
1/4 tsp onion powder
1/2 tsp garlic powder
1/4 tsp salt
1/4 tsp pepper
16 oz organic sour cream

Instructions

Place all dry ingredients in a small bowl and stir to combine well.
Place sour cream in a medium bowl, or keep it in the container it came in to store easily.
Pour dry ingredients into the sour cream and stir really well until all are combined.
Chill for approximately 1 hour to let flavors meld.
Serve and enjoy!

Notes

*Dairy-free: I’m not sure how to make this dairy-free other than using a dairy-free sour cream substitute. You could possibly try this with coconut yogurt or almond yogurt, but the consistency won’t be as thick.

*Salt: Everyone has different taste preferences for saltiness, especially with dips. I found that this recipe isn’t super salty, and my kids asked me to add more. (Although I personally like the saltiness as the recipe is listed.)

-If you’re pairing this with the Spring Blanched Vegetable Platter, remember that the recipe for those includes salt in the water, so if you’re sensitive to sodium, keep this in mind when adding salt to this recipe.

homemade ranch dip on a vegetable platter

Anti-Inflammatory Homemade Ranch Dip

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

Ingredients

Units Scale

- 1/2 tsp parsley, dried
- 1/2 tsp chives, dried
- 1/2 tsp dill, dried
- 1/4 tsp onion powder
- 1/2 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp pepper
- 16 oz organic sour cream

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Instructions

1. Place all dry ingredients in a small bowl and stir to combine well.
2. Place sour cream in a medium bowl, or keep in container it came in to store easily.
3. Pour dry ingredients into sour cream and stir really well until all combined.
4. Chill for approximately 1 hour to let flavors meld.
5. Serve and enjoy!

Notes

-If you’re pairing this Homemade Ranch Dip with the Spring Blanched Vegetable Platter, remember that the recipe for those includes salt in the water, so if you’re sensitive to sodium, keep this in mind when adding salt to this recipe.

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

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

Notes

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

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

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

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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.

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

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

Green Lemon Chicken and Potatoes

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Author: Laura Brigance, MS, CHC
Prep Time: 15 minutes
Cook Time: 25-30 minutes
Total Time: 0 hours
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

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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!

Orange Creamsicle Protein Smoothie

The anti-inflammatory breakfast smoothie offers the fun spring flavor of orange creamsicles but without the sugar. It’s creamy but with the familiar sweet and tangy hints of orange and vanilla, while keeping you full with a serving of protein.

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

Ingredients

1/4 cup heavy cream (or coconut cream for dairy free)
3/4 cup unsweet almond milk
1/4 vanilla protein powder
zest from 1/2 large orange
1/4 tsp real vanilla extract
5-7 drops liquid stevia (to taste)
4 ice cubes

Notes

*For a creamier texture, you can add 1 tsp chia seeds or 1 TBSP of almond or cashew butter. Cashew butter will give a milder flavor than almond butter.

*Make in bulk by placing all ingredients except ice cubes into a container and save in the fridge for 2-3 days until needed.

Instructions

Add all ingredients into a high-powered blender.
Blend on high until smooth.
Adjust sweetness, if desired.
Pour into glass and enjoy immediately!

Orange Creamsicle Protein Smoothie

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Author: Laura Brigance, MS, CHC
Prep Time: 5 minutes
Total Time: 5 minutes
Yield: 1 smoothie 1x

Ingredients

Units Scale

- 1/4 cup heavy cream (or coconut cream for dairy free)
- 3/4 cup unsweet almond milk
- 1/4 vanilla protein powder
- zest from 1/2 large orange
- 1/4 tsp real vanilla extract
- 5–7 drops liquid stevia (to taste)
- 4 ice cubes

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Instructions

1. Add all ingredients into a high-powered blender.
2. Blend on high until smooth.
3. Adjust sweetness, if desired.
4. Pour into glass and enjoy immediately!

Notes

*For a creamier texture, you can add 1 tsp chia seeds or 1 TBSP of almond or cashew butter. Cashew butter will give a milder flavor than almond butter.

*Make in bulk by placing all ingredients except ice cubes into a container and save in the fridge for 2-3 days until needed.

Strawberry Breakfast Muffins | Anti-Inflammatory, Gluten-Free, Sugar-Free

Making bulk breakfast and snack recipes like these anti-inflammatory Strawberry Breakfast Muffins is one of my favorite ways to save time and brainpower cooking for the week during meal prep.

Not only are these anti-inflammatory breakfast muffins gluten-free and sugar free, they’re also packed with flavor and fresh seasonal berries!

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

Ingredients

2 cups Amond flour
1/2 tsp baking soda
1 dash cardamom, ground
1/4 cup allulose (or other granulated natural zero-calorie sweetener for baking)
1/8 tsp salt
1 TBSP coconut oil (melted)
3 eggs (medium)
1 TBSP ghee (melted)
1 TBSP lemon juice
1 cup strawberries (sliced)
1 tsp vanilla extract

Instructions

Preheat oven to 325 F (163 C) and grease muffin tin or line with baking cups.
Combine all the dry ingredients into a large bowl: almond flour, baking soda, cardamom, allulose, and salt. Stir until well combined.
Combine all wet ingredients in a separate medium bowl: coconut oil, eggs, ghee, lemon juice, and vanilla. Whisk together until well combined.
Pour wet ingredients into large bowl with dry ingredients and mix well.
Fold in strawberries.
Divide batter into all 12 muffin cups.
Bake 20-25 minutes until golden on top. A toothpick inserted should come out clean.
Let cool and enjoy!

Notes

*You can chop up strawberries really small and fold in, or keep them halved to quartered and place a few on top like I did in the video.

*If I make a batch of muffins like these and realize I won’t be able to eat them all before they go bad, I’ll cut them into quarters and pop them into the freezer in a freezer bag– instant Frozen Muffin Bites! (Great with yogurt or as an ice cream topper!)

Strawberry Breakfast Muffins | Anti-Inflammatory, Gluten-Free, Sugar-Free

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Making bulk breakfast and snack recipes like these Strawberry Breakfast Muffins is one of my favorite ways to save time and brainpower cooking for the week. Not only are these anti-inflammatory breakfast muffins free of sugar and gluten, they’re also packed with flavor and fresh seasonal berries!

Author: Laura Brigance, MS, CHC
Prep Time: 10 minutes
Cook Time: 20-25 min
Total Time: 30 – 35 minutes
Yield: 12 1x

Ingredients

Units Scale

- 2 cups Amond flour
- 1/2 tsp baking soda
- 1 dash cardamom, ground
- 1/4 cup allulose (or other granulated natural zero-calorie sweetener for baking)
- 1/8 tsp salt
- 1 TBSP coconut oil (melted)
- 3 eggs (medium)
- 1 TBSP ghee (melted)
- 1 TBSP lemon juice
- 1 cup strawberries (sliced)
- 1 tsp vanilla extract

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Instructions

1. Preheat oven to 325 F (163 C) and grease muffin tin or line with baking cups.
2. Combine all the dry ingredients into a large bowl: almond flour, baking soda, cardamom, allulose, and salt. Stir until well combined.
3. Combine all wet ingredients in a separate medium bowl: coconut oil, eggs, ghee, lemon juice, and vanilla. Whisk together until well combined.
4. Pour wet ingredients into large bowl with dry ingredients and mix well.
5. Fold in strawberries.
6. Divide batter into all 12 muffin cups.
7. Bake 20-25 minutes until golden on top. A toothpick inserted should come out clean.
8. Let cool and enjoy!

Notes

*You can chop up strawberries really small and fold in, or keep them halved to quartered and place a few on top like I did in the video.

Broccoli Strawberry Salad

This Broccoli Strawberry Salad is the perfect spring anti inflammatory meal prep lunch or dinner side. It’s full of color, flavor, and fresh spring produce!

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

Ingredients

2 cups of broccoli florets
1 cup of strawberries (cut in half or chopped)
1/4 cup red onion (finely chopped)
1/4 cup feta cheese
1/4 cup chopped almonds (or sliced)
3 TBSP Green Goddess Dressing
5 oz mixed spring salad greens (arugula or mesclun mix)

Instructions

Chop all the veggies and almonds if not purchased that way; crumble the feta.
Mix the broccoli, onion, strawberries, almonds, and feta in a bowl.
Portion out the salad greens into bowls, top with the broccoli and strawberry mixture.
Drizzle with Green Goddess Dressing. Enjoy!

Notes

*We love to premake these salads for meal prep for the week! Simply chop the veggies and store in separate containers until you want to assemble them.

OR you can choose the mason jar method where you put the dressing in the bottom of the jar, then layer the veggies. When you’re ready to eat, just shake the jar to mix all the ingredients and enjoy!

Broccoli Strawberry Salad

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This Broccoli Strawberry Salad is the perfect spring anti inflammatory meal prep lunch or dinner side. It’s full of color, flavor, and fresh spring produce!

Author: Laura Brigance, MS, CHC
Prep Time: 5 minutes
Total Time: 5 minutes
Yield: 4 1x

Ingredients

Units Scale

- 2 cups of broccoli florets
- 1 cup of strawberries (cut in half or chopped)
- 1/4 cup red onion (finely chopped)
- 1/4 cup feta cheese
- 1/4 cup chopped almonds (or sliced)
- 3 TBSP Green Goddess Dressing
- 5 oz mixed spring salad greens (arugula or mesclun mix)

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Instructions

1. Chop all the veggies and almonds if not purchased that way; crumble the feta.
2. Mix the broccoli, onion, strawberries, almonds, and feta in a bowl.
3. Portion out the salad greens into bowls, top with the broccoli and strawberry mixture.
4. Drizzle with Green Goddess Dressing. Enjoy!

Notes

*We love to premake these salads for meal prep for the week! Simply chop the veggies and store in separate containers until you want to assemble them.

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

8 boneless chicken thighs (or equivalent of favorite chicken cuts)
1 TBSP olive oil
Green Goddess Dressing

Instructions

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.
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.)
Toss the chicken to coat, then place in the fridge for at least 2 hours to marinate.
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!)
Cook the chicken for 5-6 minutes on each side, then remove from the skillet.
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.

Green Goddess Chicken

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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

- 8 boneless chicken thighs (or equivalent of favorite chicken cuts)
- 1 TBSP olive oil
- Green Goddess Dressing

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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.

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.

Anti-Inflammatory Green Goddess Dressing

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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

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Instructions

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

Notes

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

*Try this with our Green Goddess Chicken recipe!

Anti Inflammatory Spring Charcuterie Board

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

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

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

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

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

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

AND

Build a super cute Anti Inflammatory Easter Charcuterie Board! 🐇

Anti Inflammatory Spring Charcuterie Board

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Since charcuterie boards have pretty random different quantities depending on size of the board and how much is needed for creative license, I don't include amounts in the ingredient list. 🙂

Prep Time: 30 minutes
Total Time: 30 minutes
Yield: 6
Category: Appetizer, Breakfast, Snack

Ingredients

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

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Instructions

Chop broccoli and cauliflower into tiny florets
Peel and slice kiwi
Slice strawberries
Slice celery
Arrange on board
Add chive and mint garnish + additional spring flowers or other decor
Serve!

Anti-Inflammatory Easter Charcuterie Board

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

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

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

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

Decide your pattern

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

Divide fruits and veggies

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

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

Disperse color throughout

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

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

Garnish

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

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

Final decor

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

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

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

💖

Anti-Inflammatory Easter Charcuterie Board (or Platter)

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Since charcuterie board assembly has a bit of an 'unknown' factor when it comes to quantity (lest we dampen our creative process…) the quantities for ingredients are left out in this recipe.

Prep Time: 30 minutes
Total Time: 30 minutes
Yield: 6
Category: Appetizer, Breakfast, Snack

Ingredients

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

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Instructions

Chop the broccoli and cauliflower into tiny florets.
Slice celery.
Peel and slice kiwi.
Slice strawberries.
Arrange on board or platter.
Garnish with decor.
Serve!

Green Smoothie Protein Muffins

When it comes to bulk recipes that are easy to grab-and-go, you can’t get much more balanced than these Green Smoothie Protein Muffins!

Not only do these powerhouse muffins have spinach in them (hence, the green color), but they’re also packed with fiber and a boost of protein to make these perfectly balanced.

Green Smoothie Protein Muffins {anti-inflammatory, vegan, gluten-free}

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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: 12 1x
Category: Breakfast, Snack

Ingredients

Units Scale

1 tsp coconut oil (organic, virgin unrefined)
2 1/3 cups baby spinach
2 bananas (ripe)
1/2 cup vanilla protein powder
2 TBSP pitted dates
3/4 cup whole milk (organic, or non-dairy unsweetened milk of choice))
2 eggs
2 cups oats (rolled or steel-cut or old-fashioned)
1 TBSP baking powder

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Instructions

Preheat your oven to 350ºF (177ºC) and line a muffin tin with liners. Brush the liners with coconut oil or use silicone cups to prevent the muffins from sticking.
In your blender, combine the baby spinach, bananas, protein powder, dates, and milk. Blend until smooth, then add the eggs, oats, and baking powder. Blend again until a batter is formed.
Scoop the muffin batter into the cups. Bake for 18 to 20 minutes, or until a toothpick inserted into the middle of a muffin comes out clean.
Let cool and enjoy!

Notes

Recommended Protein Powder

This recipe was developed and tested with a plant-based protein powder. If using a different type of protein powder, results may vary.
Leftovers

Store in an airtight container in the fridge for 4 days, or freeze for two months or more.
Add-Ins

After blending, stir in chocolate chips, fresh berries, walnuts, or anything else you like to add to banana muffins!