Cooking breakfast for everyone on the weekends is one of my husband’s favorite things to do. And this is seriously one of my favorite anti inflammatory breakfasts for fall.
Because how can you beat pancakes and pumpkin?
And since we’re on a mission to control our blood sugar levels, we’re doing it with an anti-inflammatory keto version of pumpkin pancakes that you’re gonna love!
One thing I wanna highlight for these keto pumpkin pancakes is that they’ve got a good amount of protein in them.
What we’ve found in our house is that the kids tend to veer more towards carbs in the morning, so if I use a higher protein recipe, they’re getting a better balanced meal that leads to less blood sugar spikes (and crashes) and keeps us full longer.
But the norm to accomplish this is to use a protein powder. Instead, I like to use egg white powder for that extra protein. (This trick also keeps it dairy-free.)
One thing to note is that you can store these in the fridge if you have leftovers, and I’ve even frozen them to have for anti-inflammatory breakfast and snacks!
Eating for your health shouldn’t mean skipping breakfast or flavor. These pumpkin pancakes prove you can do both — deliciously. My free Anti-Inflammatory Diet Quick-Start Guide shows you exactly how to get started with blood-sugar-balancing meals like this one. ✨ Download your free Quick-Start Guide and make your mornings both cozy and anti-inflammatory.
Pumpkin puree, coffee, erythritol or other granulated natural sugar-free sweetener, vanilla extract, unsweetened non-dairy milk of your choice, and pumpkin pie spice.
You don’t have to give up your favorite fall latte to stay anti-inflammatory — you just need the right ingredients. My free Anti-Inflammatory Diet Quick-Start Guide shows you exactly how to swap out sneaky inflammatory foods for blood-sugar-friendly ones (like this version of your PSL!). 🍂 Grab your free Quick-Start Guide and learn how to make every cozy craving work for your health.
Prepare the 2 parts of your pumpkin spice latte
First, you need to go ahead and start your coffee brewing. This will take a few minutes.
While your coffee is brewing, add that cup of nondairy milk to a small saucepan and turn it to medium heat, then add in your sweetener, and the pumpkin puree.
And then whisk it really well until it’s all mixed together,and let it get really warm.
Then turn off your heat, add the vanilla extract and pumpkin spice, give it another good whisk…
And then you’re ready to pour it up!
Pour it up like a barista
Put the coffee in your mug first, then pour the pumpkin milk mixture into the coffee.
This Healthy Pumpkin Spice Latte proves you can sip something sweet, creamy, and comforting — without the sugar crash or inflammation spike. Want more anti-inflammatory recipes that feel just as indulgent? ✨ Download the free Anti-Inflammatory Diet Quick-Start Guide and start enjoying seasonal favorites that fuel your energy and calm inflammation all year long.
The Anti-Inflammatory Vegan Pumpkin Cheesecake Smoothie You’ve Been Waiting For
Today we’re making what tastes like dessert but is a balanced meal with a fall-inspired yummy twist: Pumpkin Cheesecake Smoothies
So, there’s nothing better than that break in heat from the summer and smelling fall in the air, and when it comes to easy, yummy, FAST meals, you can’t beat a smoothie.
This fall-inspired, anti inflammatory Pumpkin Cheesecake Smoothie owes its anti-inflammatory balanced macro goodness to pumpkin and banana and a surprise ingredient that gives it that creamy cheesecake mouthfeel that keeps us coming back for more. 😋
When you can sip on something this creamy and know it’s anti-inflammatory, that’s a win-win. My free Anti-Inflammatory Diet Quick-Start Guide shows you how to build more everyday meals just like this — balanced, satisfying, and healing from the inside out. ✨ Grab your free Quick-Start Guide and start feeling your best this fall.
And here’s how you make it…
Prep Your Ingredients
Although many smoothies are just ‘dump and blend’, this one needs two ingredients pre-frozen: a banana and the pumpkin puree.
We keep bananas that were about to go bad in a baggie in the freezer so I always have them on hand for smoothies (or ice cream). But the pumpkin puree is a different story.
For this smoothie I measured out the pumpkin puree and placed it on a silmat and put it in the freezer. (This should freeze for about 30 minutes to an hour.)
Dump and Blend
Once those 2 ingredients are frozen you’re free to dump them all in a high-powered blender (my choice is the Ninja), including our secret ingredient that we use instead of cream cheese: Silken tofu.
(Some links may be affiliate links, meaning if you click on and then purchase, I’ll get a portion of the proceeds, at no additional charge to you.) 🙂
Now, if you’ve never eaten or used tofu before, settle down. I used to avoid it like the plague because of all the bad press soy has gotten over the years. The truth is that it’s full of vegan (complete) protein, fiber, and healthy fat.
The reason some soy isn’t considered healthy is because if it’s NOT organic, it’s laden with chemicals, and the soy oil is extremely oxidized.
So choose organic and you’re good to go!
Also, if you can’t find silken (which is a much softer version), you can still use medium or firm, you may just have to add a few TBSP of water and blend longer for it to get super smooth.
Blend all your ingredients until super smooth (scraping the insides of the blender if needed).
So, what happens regularly around our house is that I’m looking for my spice mix, and…. It’s been all used up by my kids, and they also conveniently forget to tell me we’re out of it.
So I started keeping spice mix recipes so I can make my own any time that happens.
Here’s how to make your own pumpkin spice mix to keep in your pantry.
Our ingredients are :
Ground cinnamon
Ground ginger
Ground nutmeg
Ground cloves
Ground allspice
And our last surprise ingredient is a pinch of ground black pepper.
The reason I love adding in ground black pepper is that all the other spices already have mega anti-inflammatory properties, but black pepper has a compound in it that boosts absorption of the nutrients in the other ingredients.
Love that cozy pumpkin spice flavor — but want it to love you back? Grab my free Anti-Inflammatory Diet Quick-Start Guide to learn how to use everyday ingredients (like this spice blend!) to calm inflammation, balance blood sugar, and boost energy naturally. 🍁 Download your free Quick-Start Guide and turn every recipe into a feel-good one.
When I make spice mixes, I like to just use a measuring cup that has a spout so I can pour it into the container without a funnel.
So I add all the spices into the measuring cup, no special order, then stir really well. You want to make sure to get everything mixed really really well, then pour into your storage container.
This spice mix is perfect in any recipe that calls for pumpkin pie spice mix, like pumpkin smoothies, pumpkin seed granola, pumpkin muffins, and even pumpkin pie.
Anti-Inflammatory Recipes I use this Homemade Pumpkin Pie Spice mix in:
When it’s fall everybody goes bonkers for pumpkin spice, and these keto pumpkin muffins, which are anti-inflammatory, gluten-free, and sugar-free, should definitely be in your saved + often-used recipe collection.
And I get it–it’s (hopefully where you live) starting to cool down for fall, and that crisp snuggly feeling should be crankin’ up!
The only thing is… when we think of ‘cozy’ things, it usually veers in dramatically different directions: Either heavier soups and stews (savory), or warm, sweet breads (sweets direction).
Lucky for you, I’ve got the sweet covered with a fiber-filled, pumpkin-spice loaded muffin that is sugar-free, and also has the added benefit of being a great after-dinner snack (if you add on the pumpkin seeds–they contain melatonin. 😉)
Now, I know some of us like stevia, some prefer erythritol, some like monk-fruit, and on and on. So I put 2 options in the directions to accommodate for either choice, because that one option will determine baking time.
So warm up some unsweetened coconut (or almond) milk and enjoy! 🍂
If you love comfort food but want to keep inflammation and cravings in check, this is your sign. The free Anti-Inflammatory Diet Quick-Start Guide walks you through the exact foods that balance blood sugar, calm inflammation, and still let you enjoy treats like these keto muffins guilt-free. 🌿 Download your free Quick-Start Guide and make cozy anti-inflammatory living easy.
There’s nothing better than that break in heat from the summer and smelling fall 🍂 in the air, and when it comes to easy, yummy, FAST meals, you can’t beat a smoothie— And if you love pumpkin spice as much as I do, you’re gonna love this!
So this fall-inspired, Anti Inflammatory Pumpkin Spice Smoothie (that is a mouthful!)—is packed with anti-inflammatory goodness like pumpkin, avocado, spinach, and ginger, and I have a feeling it’s gonna become your GO TO smoothie for fall from now on.
Now, as much as I’d like this to be a gorgeous pumpkin color, as with all smoothies that have greens added…it’s green. But this absolutely doesn’t detract from it’s yumminess–pinky promise.
And here’s how you make it:
Step 1: Gather your ingredients
This smoothie is made with pumpkin, banana, avocado, spinach, ginger, pumpkin pie spice, ginger, nondairy milk, egg white powder, and keto maple syrup.
Love fall flavors and feeling amazing after you eat? Grab my free Anti-Inflammatory Diet Quick-Start Guide to learn how to turn cozy seasonal favorites (like this pumpkin spice smoothie!) into meals that naturally balance blood sugar and fight inflammation. 🍁 Get your free Quick-Start Guide here and start feeling your best this season.
Step 2: Put them all in the blender
Honestly this is why smoothies are so darn easy. You just put them all in the blender at once.
The one caveat for this smoothie (I’d suggest) is to hold off on the egg white powder until everything else is nice and smooth, because it can make it thicker.)
A high-powered blender is always recommended, like this Ninja, or if you want to spend more, the Vitamix is a favorite for a higher price tag.
(Some links may be affiliate links, meaning if you click on and then purchase, I’ll get a portion of the proceeds, at no additional charge to you.) 🙂
If your smoothie is having a hard time blending, you may need to add a little more liquid to it. If it gets too thick it can’t run back down to the bottom where the blades are doing their thang.
Step 4: Assess sweetness
I always like to do a little taste-test and just make sure the sweetness is where I like it. If it needs more, I add a tiny bit at a time. If there’s no sweetener in the recipe, I add a natural zero calorie sweetener like liquid stevia, monk fruit, or erythritol.
Step 5: Pour it up + enjoy!
In all honesty, sometimes smoothies make way more than I can handle in one sitting. So if it’s a bit too much, just store it in the fridge for up to a day.
Love fall anti-inflammatory recipes? Check out my Fall Anti-Inflammatory Meal Prep Session where I prep for 4+ meals in an hour! CLICK HERE to read!
2 TBSP egg white powder (or plant-based plain protein powder)
Instructions
Place all ingredients into a high-powered blender.
Blend until smooth.
If too thick, add a few TBSP of water at a time, or 4-5 ice cubes.
Taste test to determine if sweet enough.
Pour into a large glass and enjoy!
Notes
Per serving:
Fat- 9g
Carbs-40g
Fiber-7g
Protein-12g
Nutrition
Calories:267
Every ingredient you add to your blender can either feed inflammation or fight it. My free Anti-Inflammatory Diet Quick-Start Guide shows you exactly how to choose the right ones — so every smoothie, meal, or snack helps you lower inflammation and boost energy naturally. 🎃 Download your free Quick-Start Guide and start blending smarter today!
Overnight oats can be a total game-changer for breakfast — quick, delicious, and perfect for busy mornings.
But here’s the thing: not all overnight oats recipes are created equal. Many recipes are loaded with sugar and fillers that can actually fuel inflammation instead of fighting it.
That’s why this version is different — no added sugar, anti-inflammatory add-ins, and a trick that makes it more blood sugar-friendly, too.
💡 Stop Guessing Which Breakfast Foods Trigger Inflammation.
My Anti-Inflammatory Quick Start Guide shows you:
10 foods to swap first
Simple, ready-to-use shopping list
4-step method to personalize your anti-inflammatory diet
It is, however, a little harder to find one that’s sugar-free, as sugar is inflammatory. That’s why this basic overnight oats recipe is just as yummy, but without any added sugars.
So before I get into the recipe and how to make overnight oats, I want to talk about what exactly makes these overnight oats an anti-inflammatory recipe so you can do the same, no matter which flavor variation you make at home.
What Makes Overnight Oats Anti-Inflammatory?
There are three big factors that turn a basic overnight oats recipe into an anti-inflammatory one.
1. What You Leave Out
Skip the inflammatory extras you’ll find in many instant oat packets:
Added sugars
Artificial colorings and flavors
Preservatives
Low-quality, oxidized oils
By starting with plain, minimally processed oats and no added sugar, you’re already ahead of the game.
For traditional overnight oats, you simply soak them in liquid overnight — but with this tweak, you get even more metabolic benefits.
3. What You Add In
Here’s where you can turn a simple breakfast into an anti-inflammatory powerhouse:
Great add-ins:
Cinnamon (may help lower blood sugar)
Turmeric or ginger (natural anti-inflammatory spices)
Lower-sugar fruit like berries
Chopped nuts (almonds, macadamia, walnuts) for healthy fats and crunch
⚡ HealthierMicro-Action: Choose at least one spice and one healthy fat add-in every time you make this recipe.
Discover My Unique 4-Pronged Approach to the Anti-Inflammatory Diet So You Can Get Started Immediately (Without Getting Overwhelmed or Cleaning Out Your Entire Pantry)
Why a full-scale pantry clean out is NOT the best way to start your anti-inflammatory journey, and the steps you can take instead to make sure you’re fueling your body with foods that love you back
The essential foods you MUST add into your diet if you want to nourish and heal your body naturally
My anti-inflammatory shopping list so you can quickly fill your cart with the right foods (no googling in the produce aisle or wasting hours staring at ingredient lists)
You can see the difference in texture here, and if you’ve had any experience with oats and oatmeal you’ll know that the thinner the cut, the more mushy they can get.
Per anti-inflammatory diet basics, whole or partially cracked grains are acceptable because of those lower blood sugar hits, so I recommend using oat groats, steel-cut, or rolled (in that order).
As far as them being gluten free, oats are inherently gluten free, however, cross contamination is really frequent with oats, so I recommend getting oats that are labeled as gluten-free if you have celiac or a severe gluten intolerance.
Directions for Preparing Anti-Inflammatory Overnight Oats
1. Cook oats first (optional but recommended):
For this overnight oats recipe, we use ½ cup of oats.
**Now one thing to note in CASE you don’t have the correct type of oats and want to use up what you have is that there are different calorie and macro counts for the different types of oats because of the difference in their denseness.
So you want to make sure you match those if you are counting calories or macros for your weight.
2.Combine ingredients
Next, we add milk.
Not everyone *needs* to go dairy-free to follow an anti-inflammatory diet as the guidelines of anti-inflammatory dictate that it’s unique to each person after eliminating foods KNOWN to be inflammatory to all humans.
So, obviously, don’t use cow’s milk if you’re lactose intolerant, If you’re allergic, and if you’re adapting this recipe to be a vegan breakfast.
There are a ton of other non-dairy options.
However, make sure you find one that is sugar-free. The label will say ‘Unsweetened’, and try to find one with as few fillers and thickeners as possible.
Many people react to these and some people even end up making their own nut milks because of this.
We’ll need ½ cup of milk.
Next we’ll add yogurt. Again—if you’re fine with dairy, choose a plain, unsweetened yogurt (preferably organic).
I prefer Greek, and if you’re dairy-free or vegan, coconut milk yogurt or any other dairy-free option is fine as long as it’s plain and unsweetened.
Chia seeds are our next add-in.Chia seeds are great because they’re high in protein and healthy fat, can help lower LDL cholesterol, and they also help blunt that blood sugar spike.
And when they have moisture, the seed has sort of a gelatinous coating that helps us feel full, they give a tiny bit of a crunch.
Next we’re adding in vanilla extract. Just make sure this is REAL vanilla extract, not imitation as that’s an artificial flavoring.
The vanilla flavor goes with practically any flavor profile that you want to create, unless it’s a savory flavor, and it helps add to the overall sweetness factor.
So speaking of sweetness, let’s talk sweeteners. Although there ARE savory flavors of overnight oats, most recipes are for sweeter versions. Since we’re eliminating sugar per anti-inflammatory diet guidelines, we can use zero calorie natural sweeteners.
Artificial sweeteners are terrible for your gut health, among other things, so we’re gonna steer clear of those.
I know many people will still insist on using natural sweeteners that do have sugar like honey or maple syrup. Those sweeteners are allowed in a Paleo diet, which is considered one type of anti inflammatory diet, so you use your own judgement for your own body.
If you are trying to lose weight or reduce chronic inflammation, I recommend steering clear even of those natural sweeteners daily, and instead using stevia, monk fruit, erythritol, or allulose.
Next we add salt. In all honesty, oats can sometimes taste a little like cardboard if you don’t know how to prepare them.
Salt livens up that plain grain flavor 💃, but it also adds a counter balance to the sweetness. So don’t forget to add in a pinch or two of salt.
And last is the anti-inflammatory add-ins.
Cinnamon has been shown to lower blood sugar, so it’s a perfect add-in if you have insulin resistance or are trying to lose weight.
Turmeric and ginger have a bit of a bite, but are perfect for helping to lower chronic inflammation as well.
And if you want to add a bit more crunch, those chopped almonds, pistachios, macadamia nuts, or walnuts that I mentioned before are perfect here as well.
The flavor combinations are endless, but if you’d like some flavor pairing suggestions, check out the recommendations below.
The charcuterie board has become one of the biggest crazes on social media in the last couple years. I’d blame it on how gorgeous they can be… but I think after lockdowns and quarantine, the appeal may also have to do with the fact that they represent togetherness: If you’re building a board, you must be having a get-together.
And that’s what makes them so fun–having a way to entertain and feed guests at the same time! It also doesn’t hurt that there are literally a million ways to build a charcuterie board based on what season, holiday, or event is being celebrated.
That being said, most charcuterie boards have a few ingredients as staple items that are no good for those of us trying to live an anti-inflammatory lifestyle.
Especially since the definition of charcuterie revolves around cured meat products (even though nowadays we add on lots of other fun stuff, too!)
So here’s how to build a board that’s just as pretty and fun, while also keeping out the foods that send inflammation into overdrive.
What exactly makes this an anti-inflammatory charcuterie board?
Obviously the thing that will determine how anti-inflammatory your board is will be the ingredients that you add. These are normally the processed meats, breads, crackers, many of the dips or sauces (including honey), and some dairy additions.
The thing to remember about making a charcuterie board anti-inflammatory is that it’s made up of so many fresh ingredients that you can still make it gorgeous and fun without all the inflammatory no-go foods.
There are also (thankfully) enough substitutions for things like crackers and dairy-based dips to give us plenty of options that are A-OK on the anti-inflammatory diet.
So let’s get to it.
STEP 1: Choose your base
The very first step is choosing what your base will be. Since the word ‘board’ is in ‘charcuterie board’, you may automatically think you need a special board for this. Or even a cutting board (which is a good option).
But the truth is that you can expand this way beyond just a plain ole board.
Platters in various different shapes are great, cutting boards (wooden or stone are the prettiest for this), boards specifically designated for charcuterie, or even something more creative like a dough bowl. (I’ve even been seeing charcuterie boxes lately!) Honestly, the possibilities are endless.
Here are some great options:
*As an affiliate, I may receive a small portion of proceeds of any items you buy through these links, at no extra cost to you. However, I only recommend products I know or use, and love.
You’ve surely even seen some of the spreads down the entire countertop. These are usually referred to as ‘spreads’, ‘tables’, or even ‘grazing tables’.
In that case, you may just need some butcher paper as your base. (Although even this larger cases I do still recommend having some boards and other platters to add visual interest.)
👉How to choose between a board, platter, or table? First think about how many people you’re feeding or entertaining. If it’s just a few, a smaller board or platter is perfect. 5-10 would be better served with a board. 20-30 people may warrant several boards or a spread.
There’s really no formal calculation on this, but just know that these boards are traditionally the thing people see when they walk in the door to your get-together.
Although they can be used as the option for sides at a meal, they’re normally used as appetizers before the main meal.
Since people love to graze, especially when having drinks and mingling, it’s highly likely the whole thing will be cleaned off by the end of your get-together.
STEP 2: Layering and levels
Different levels could work for smaller boards, but is usually best when you have a larger board, need a little extra space, or are doing a spread.
The best types of varying levels would be things like raised cake platters, or even a bowl upside down as a pedestal for a smaller platter to sit on.
Using layers can give the board a really interesting add-on while helping to delineate or highlight certain ingredients.
For example, if you have some special ingredients for those with allergies or foods that contain alcohol that kids don’t need to partake in, special levels can designate those foods separately.
I’ve even used separate platters before to keep crackers away from the juices of the fruits and veggies.
STEP 3: Ingredients
Obviously the ingredients are the star of the show. Even though the goal here is an anti-inflammatory board, it should still be pointed out that most of your guests (if this is for a get-together) probably don’t eat by anti-inflammatory guidelines.
Discover My Unique 4-Pronged Approach to the Anti-Inflammatory Diet So You Can Get Started Immediately (Without Getting Overwhelmed or Cleaning Out Your Entire Pantry)
Why a full-scale pantry clean out is NOT the best way to start your anti-inflammatory journey, and the steps you can take instead to make sure you’re fueling your body with foods that love you back
The essential foods you MUST add into your diet if you want to nourish and heal your body naturally
My anti-inflammatory shopping list so you can quickly fill your cart with the right foods (no googling in the produce aisle or wasting hours staring at ingredient lists)
When this is the case, don’t be afraid to add in ingredients that you don’t eat yourself. Most people appreciate the variety, even if you’re not eating some of those foods.
Another important thing to consider is the season or theme of the get-together (or board). Winter and fall themes probably shouldn’t include things like zucchini or summer squash while spring and summer themes wouldn’t include cranberries.
Fruit and Veggies
Unless the board is specifically for, say, pre-dinner vs dessert (meaning no fruit vs no veggies), I like to make sure I have a mix of half veggies and half fruit. I also add in lots of extra finger foods like nuts and sometimes seeds. These all work perfectly for an anti-inflammatory diet.
Cheese
Cheese can be ok if it’s organic, but it may be a good idea to keep it separate if you have anyone who can’t have dairy.
Cheeses that are great for charcuterie boards include mozzarella pearls and pre-sliced cheese that you can cut into different shapes if needed.
Triangular shapes are popular because you can layer pieces while shifting the directions, creating a super cool pattern. Soft cheeses like brie may be ok, but try to choose organic as well.
Nuts
Unless there’s a severe nut allergy, these can be a great way to add texture and variety. I recommend buying the kinds that are salted and roasted, and individual types, not mixed. (This allows easier flexibility in arranging them.)
Crackers and breads
Bread can be a tricky addition because slices can dry out quickly. It’s especially tricky when it’s gluten-free or grain-free because the slices are more crumbly and hard to manage.
If you include bread, I do recommend pre-slicing it so that the guest line can move along quicker and nobody has to handle a knife.
I personally don’t usually include breads just because they can be tough to deal with when I have so many other things going on as the hostess.
But if you really want to include it (or just try out some yummy grain-free bread!) I recommend the Simple Mills brand:
Crackers are usually a fun addition because you can use them to separate sections on a board, and they come in different shapes to add visual interest.
Gluten-free or grain-free are a little more limited in variety, but can be just as fun!
I’ve recently found these grain-free crackers that are yummy and have just enough crunch to satisfy:
As said before, processed meats are a definite no-no on an anti-inflammatory diet. So if you choose to leave them out, you can still always add chunked-up grilled or baked chicken, steak bites, or even tuna.
There are some brands now that are uncured, so this may even be an option. If you do opt to have processed meats, I still recommend choosing organic.
Eggs are also a really great protein option. Boiled, that is. (Unless you’re doing a breakfast or brunch board, in which scrambled can still work too.)
Deviled eggs are becoming a popular addition as well since they’re cooked, prepped, ready to go, and usually super yummy.
Sauces and spreads
Any anti-inflammatory sauces, spreads, or condiments will probably have to be homemade as most store-bought versions are full of inflammatory oils, preservatives, and non-organic dairy.
Some good options for these include hummus, bean dips, and homemade versions of dips or dressings for dipping veggies.
Honey has sugar, sure, but it can be a nice add-on for others. I always recommend raw and organic.
Fruit spreads are also a favorite as they pair well with cheeses and crackers. It can be hard to find sugar-free versions that also don’t have artificial sweeteners. So if you’re going for anti-inflammatory just for yourself, you may need to whip this one up yourself.
Consider color
Since one goal of the charcuterie board is to sit and be gorgeous, an important thing to consider when choosing your ingredients is color.
Some boards vary color throughout the board, while others have distinct color groupings.
💡 Think about how you want to arrange the board, or the colors you may need to emphasize before making final choices on ingredients to go on the board.
For example, I did a 4th of July board last year that distinctly moved from red to white to blue. This meant that I didn’t include ANYTHING that was green.
STEP 4: Design and place
The most fun part of a charcuterie board is designing it, then placing all the ingredients!
Designs can be literally anything, but the most eye-catching ones usually follow any of these patterns:
Linear separations
Symmetrical design
Color groupings
Balanced color through the board
Randomized texture
Basically, don’t just put stuff willy-nilly on the board. Have a visual plan in place and follow it, adjusting as needed.
And don’t forget to place your levels as you go as well (like the tiered cake platters.)
STEP 5: Containers
This step is needed for any sauces or condiments, but it’s also a neat visual add-on for things that are small and may need to be contained (like nuts or seeds.) I even use them sometimes for olives since they’re sometimes covered in oil or brine.
Using small containers like ramekins is perfect, but I’ve even seen other fun stuff like cupcake papers or silicone cupcake wrappers. Just make sure the spacing is random or proper spacing throughout the board or table.
An art professor in college once pointed out that the goal of any piece of art is to encourage the eye to move around the total piece, not just focus on one thing. This is the same concept with charcuterie boards. You may have a main focal ‘part’, but you want the entire thing to be visually appealing.
STEP 6: Decor and garnish
I think this is the most fun part, because it speaks to whatever season, holiday,or event you’re celebrating!
Decor and garnish can be as simple as letters or numbers cut out of cheeses, as easy and natural as flowers from your yard, or as themed as paper or plastic cutouts and do-dads you’ve purchased specifically for this get-together.
Garnish can also be as simple as fresh herbs.
The possibilities are endless.
These, too, should be spaced out so they make sense visually and continue to encourage eye movement around the board.
STEP 7: Plates and serving
Plates are necessary for charcuterie serving, but make sure that you pay attention to the types of foods you have as well.
Do you need spoons to scoop anything?
Are there soft cheeses or spreads that require a knife?
Would toothpicks be the obvious choice for some of the foods (like olives)?
Would little serving forks be best for spearing things?
Make sure you have appropriate serving pieces to make things easy. (And don’t forget the napkins! 😉)
I’ll be the first to warn you that making a charcuterie board can take a while!
That being said, you want to try to time the finished masterpiece with when your guests arrive (unless you have a large enough fridge to accommodate until then.)
Just remember that the last thing you want is a food poisoning situation from foods that have been out too long because you made the thing first thing in the morning when guests didn’t arrive until late afternoon.
I will sometimes place the tiered platters and ramekins, then arrange the nuts and crackers earlier. Then when it’s closer to time for guests to arrive I’ll place the cold items and garnish with decor right as people arrive.
If it’s just a board I’m making for us at home, the kids will NOT let me do it alone! So it’s actually a kind of cool time to spend together creating something pretty we can eat when we’re finished. 🥰
~
Charcuterie boards can be a super fun way to add spark and interest to your food choices at any get-together! (I still have friends who talk about boards I’ve done on various holidays.)
But admittedly, it can be a challenge to create one that’s anti-inflammatory. Don’t despair, though–it CAN be done!
Check out my other charcuterie boards and get the ingredients lists and charcuterie platter ideas of your own! 👇
This is oatmeal👇…………………………………………………. and this is oatmeal👇…
Only one qualifies as anti-inflammatory and insulin-friendly—and today I’m gonna show you how to tell the difference and how to choose oats that will help control blood sugar and chronic inflammation.
In a market overflowing with different types of oats, it’s pretty darn important to know how the heck to choose which type is best for you depending on conditions you may have, the nutritional density of the different types of oats, the insulin response of different types of oats, and the best time of day to eat them—cause this one may surprise you!
So, one of the main goals of an anti-inflammatory diet is managing blood sugar levels no matter what meal you’re eating and what ingredients you’re using—and oats are a big topic for that because they’re very popular, and they’re a carbohydrate.
There are tons of questions about oats and if they can even fit into an anti-inflammatory diet. This is especially true if you need to know how to prepare oats for diabetics or others with insulin resistance. So let’s start with a couple of those, and then other questions I’ll answer in their respective section below.
Are oats anti-inflammatory?
This question largely depends on several things:
What cut of oats they are
If they’re gluten-free
If they’re organic
How you prepare them
What things are or aren’t added in
The best time to eat oats
The bottom line is that YES- oats are anti-inflammatory if they follow certain guidelines.
Oats CAN be inflammatory if you’re eating oats that are finely cut or ground into flour, and/or if they have added sugars and/or inflammatory fats.
So let’s dive into specifics, starting out with the definition of ‘whole grains’.
Whole grains in an anti-inflammatory diet
Truly whole vs. refined:
The first mistake I see when starting an anti-inflammatory diet is thinking that because an ingredient says ‘whole grain‘, it’s acceptable for this dietary style.
Using this logic leads to choosing breads, pastas, or even recipes that use oats (or other grains) and turn them into flour.
Let me be clear when it comes to an anti-inflammatory diet: Balanced blood sugar is key, and flour (even when it’s from whole grains) is its kryptonite.
An anti-inflammatory diet dictates that the grains are intact and whole, or partially cracked.
The more degraded the grain, the faster the blood sugar spike and ensuing inflammatory response.
When it comes to oats, whole is where the heart is – and where the health benefits reside. Choosing truly whole grain oats means you’re getting the full spectrum of nutrients and fiber that nature intended.
This distinction matters because whole grains release their energy more gradually, preventing those unwelcome blood sugar spikes.
And yes, this also means refraining from using ground oats as flour, as the processing alters their structure and impact on blood sugar.
Fiber + resistant starch:
Ah, fiber – our unsung hero in the world of nutrition. Whole grain oats are brimming with this essential nutrient, particularly beta-glucans, which hold the power to regulate blood sugar and promote a sense of lasting fullness.
These friendly fibers not only support digestion but also play a crucial role in curbing inflammation.
And let’s not forget about resistant starch, another star in the oat realm that supports gut health and even aids in weight management.
Gluten-free oats vs non-gluten-free oats
There are a few different conditions that may warrant you NOT eating oats at all.
Some of these would be, obviously, if you’re allergic to oats and if you’ve found that you have a sensitivity to oats.
If you have celiac or an intolerance to gluten, you need be careful with oats because unless the package says “Gluten-free”, it may be cross-contaminated and have traces of gluten because sometimes they’re manufactured and packaged in a facility that also packages gluten-containing foods.
Another condition that may warrant a second thought on oats is any autoimmune condition. Gluten has been shown to cause leaky gut- especially for those more prone to autoimmune conditions, so if you do have an autoimmune condition make sure to buy gluten-free oats if you choose to eat them at all.
But many people find that they need to eliminate grains altogether for a while and then slowly reintroduce them to make sure they’re not reacting to each one.
If you have GI conditions like IBS, IBD, or Chron’s disease, eating any kind of grain could irritate the GI tract or cause bloating if you have a gut bacteria imbalance.
One condition that isn’t talked about a lot is any kind of mood disorder or even ADHD. Studies are showing that a low-carb to keto diet can be very effective in managing mood disorders.
So if you have depression, anxiety, ADHD, or any other type of mood disorder, you might consider nixing the oats (and other grains) altogether for a lower carb or keto diet to see how that affects you first.
And if you have any type of insulin resistance, eating large amounts of oats could make your blood sugar skyrocket, which is counterproductive to your health and any efforts you may be making at reversing that insulin resistance.
It’s ok to have oats with insulin resistance, but you need to take some steps to make sure you’re making that meal as insulin-friendly as possible, which I do talk about in our Anti-Inflammatory Overnight Oats post if you want to catch that.
Organic oats vs non-organic oats
So first and foremost, there is so much research on organic vs non-organic foods, and the science supports going organic if you can.
The chemical glyphosate is just one of several that are heavily sprayed on non-organic crops and all you have to do is a simple Google search to see the numerous lawsuits that have been won, for bodily damage from communities around the world that have been exposed to this chemical.
So bottom line—grains have been sprayed with these if they’re not organic, so choose organic if at all possible.
Decoding types of oats
So let’s dive into the types of oats and the differences between them and which you should choose for your anti-inflammatory oats recipes.
Oat Groats:
Groats are the most unrefined form of oats, as they have the whole kernel intact.
If you’re looking for the closest adherence to an anti-inflammatory diet, oat groats are your best option.
They cook pretty much like steel-cut oats and are very hearty and insulin-friendly as they aren’t broken down, cut, or ground at all.
Steel-Cut Oats:
These oats bring a heartier texture to the table, and their minimal processing ensures they retain more of their natural goodness.
Think of them as the oat connoisseur’s choice – a bit of extra chew and a distinct nuttiness that’s perfect for those who enjoy a more robust breakfast experience.
Old-Fashioned Oats (also known as Rolled Oats):
These trusty rolled oats have been a breakfast favorite for years. They offer a balanced combination of texture and nutrients.
They are, however, getting past that crucial point of being partially cracked.
So even though the majority of ‘healthy’ oat recipes call for rolled (old-fashioned) oats, this is the point of higher blood sugar spikes because of how much more these are refined.
Quick Oats:
While quick oats are pre-cut and slightly processed, people mistakenly choose these because they are so much faster to cook.
Instant oats are, for the most part, the same thing as quick oats. They’re extremely refined and cause that rapid and high blood sugar response. So, again, I’d avoid these.
Cooking and Preparation Tips
Substituting one type of oats for another:
Since there is a difference in density between the types of oats, just know that you may not want to substitute one for the other cup-for-cup in a recipe.
Here’s the calorie and macro difference between each type of oats per ½ cup:
You can see that the density of:
1/2 cup of oat groats has 360 calories, 5 g fat, 68 g carbs, 10 g fiber, and 10 g protein;
½ cup of steel-cut oats has 300 calories, 5 g fat, 54 g carbs, 8 g fiber, and 10 g protein;
½ cup of rolled oats has 190 calories, 4 g fat, 33 g carbs, 5 g fiber, and 6 g protein;
And ½ cup of quick oats has 150 calories, 3 g fat, 27 g carbs, 4 g fiber, and 5 g protein.
What this means is that if you’re watching your weight, you’ll need to do a little math to convert the amount of oats you use in a recipe to keep the same calorie and macro count – if you’re using a different type of oat than is in the recipe.
Again- I recommend oat groats or steel-cut, but if you can’t handle that texture, then rolled is the next best option.
Portion Control:
A little goes a long way when it comes to oats. Optimal portion sizes can prevent those unexpected spikes in blood sugar.
As a rule of thumb, one serving of dry oats is usually around 1/2 cup.
Keep in mind that different types of oats might yield slightly different cooked volumes, so adjust your portions accordingly (revisit the chart above.)
Oats and resistant starches:
And here’s a golden tip – try preparing your oats the night before. By cooking them, letting them cool in the fridge overnight and then reheating them, you’re increasing the formation of resistant starches.
Ingredients to add in or avoid in anti-inflammatory oats
The last key piece of this puzzle is what you either add in or avoid in your anti-inflammatory oats recipes.
These are going to be the major inflammatory things like added sugars (even natural unrefined ones), artificial flavorings or colorings, preservatives, and unhealthy oils.
Add-ins that are great would be fruits, vegetables, nuts, or spices that are known to be anti-inflammatory. This works super well when you pair these with seasonal ingredients to create yummy flavor combinations.
👉 Keep reading for links to recipes–👇
The best time to eat oats
And the last thing I want to cover is WHEN the best time is to eat oats.
This sounds silly, but eating a higher-carb breakfast is actually not the best idea.
Studies have shown that lower carbs in the morning and at lunch are much better for focus and productivity.
Then more carbs at dinner, or possibly an after-dinner snack with oats can actually help you sleep better because they contain tryptophan and melatonin.
Obviously this can be different for each person, but since blood sugar management and reducing inflammation can be drastically affected by sleep, it’s absolutely worth trying out to see how it may improve your sleep.
Oats Recipes
Check out these oats recipes we offer at TRUEWELL:
Whether you need to balance your blood sugar, calm inflammation, are trying to lose weight, or just cut out sugar for your health, finding the best sugar substitute is going to be a really crucial thing to keep you on track.
As a former sugar addict, I can testify that beginning an anti-inflammatory diet and lifestyle by cutting out sugar and trying to find the best sugar substitute can be super hard when you imagine all the sweets you now CAN’T have.
But the truth is, there are a ton of things you can still enjoy, and sweets you can have when eating an anti-inflammatory diet. The trick is to use the right sweeteners.
Different sugar substitutes and how to choose the best one based on your health goals
One of the first things we do when shifting into an anti-inflammatory diet is cutting out sugar and refined carbs. This is because sugar drives inflammation and blood sugar spikes, and both of those things lead to insulin resistance.
The problem with going sugar-free is that there are so many different alternatives, and marketing by the companies that make them can create a lot of confusion about what the best options might be.
So we’re gonna cover :
Natural sweeteners
Artificial sweeteners
Sugar-free natural sweeteners
Which would be your best option in going sugar-free that will help you reach your health goals
Give recommendations on favorite brands and where to find them
Natural sweeteners
When it comes to sugar substitutes that are considered natural, these options usually come into play when people are looking for unrefined options other than regular sugar.
Natural unrefined sweeteners can include:
honey,
pure maple syrup,
coconut sugar,
and agave.
And, in fact, these can be really popular ingredients used in a Paleo diet, which is based on whole foods.
The problem with these sweeteners is that they’re STILL sugar.
So for someone who needs precise blood sugar management, and for a reduction in chronic inflammation, getting rid of all added sugars—even those that are unrefined—is going to be really important.
Another aspect to this is that there are a lot of people who do emotional eating and are hooked on sweets, and it’s really easy to convince yourself that you can still eat those types of foods and recipes that use natural sugars just because it’s unrefined.
Keeping yourself stuck on those added sugars – even when they’re natural and unrefined—is a critical mistake that’s keeping yourself locked in that emotional eating cycle.
Laura @ TRUEWELL
So my recommendation for these sweeteners is to cut them out, especially when you’re first trying to start a sugar-free diet, so that your body and your brain can reset itself to not have cravings for it.
If you find that you’re in that spot where you feel like you can’t quit eating sugar and refined carbs, CLICK HERE for more resources on breaking free from emotional eating and sugar.
Artificial sweeteners
Artificial sweeteners are created in a lab, and they date back to the 70s and some are more recent.
The problems with these types of sweeteners is that they:
Can disrupt insulin signaling and increase the chances of insulin resistance
Some have been connected with certain types of cancers.
The gut bacteria piece is really important because 70-80% of your immune system is in your gut, and your gut also produces about 95% of the serotonin in your body, which is one of the main neurotransmitters related to anxiety and depression.
Gut bacteria also play a role in insulin resistance and become really important for anyone with conditions like prediabetes, diabetes, and PCOS, just to name a few.
Other conditions like autoimmune conditions and other inflammatory conditions rely on gut health as well, because leaky gut allows proteins, toxins, and bacteria to get through that gut barrier, which worsens those conditions.
Some studies have also shown that eating artificial sweeteners can impair the body’s ability to recognize when it truly needs insulin. So if your body is pumping out insulin when you don’t need it, it pulls down blood sugar levels too low, then the body tries to compensate for that, and not only are you on a blood sugar rollercoaster, but that additional insulin is telling your body to store fat.
You can recognize artificial sweeteners in a couple of different ways.
When you go into a restaurant or coffee shop, they’re the pink, blue, and yellow packets.
The names for artificial sweeteners are:
Sucralose, which goes under the brand name Splenda for the most part-and uses the yellow packet;
Aspartame and/or Acesulfame potassium/ Ace K are under the brand names Nutrisweet or Equal and are in the blue packet;
Saccharine, which goes under the brand name Sweet & Low, and is in the pink packet.
Get familiar with these names because so many sugar-free products use these sweeteners in them, and once you can recognize these names, you’ll know which of those foods and drinks to avoid.
Natural zero-calorie sweeteners
1. Stevia
Stevia, derived from the leaves of the Stevia plant, is a popular natural sweetener known for its zero-calorie and zero-glycemic impact.
It’s from 200-350x sweeter than sugar but it can have a bit of a bitter aftertaste. I personally don’t mind it, but it can taste a lot like the aftertaste that a diet soft drink would have.
You can get stevia in liquid form, which usually has an alcohol or glycerine base, or in powdered form. The powdered form is where this gets a bit tricky because a really common powder base is dextrin, which is a sugar.
So if you opt for powdered stevia, find one that is either mixed with erythritol, or in the pure powdered form (links for my faves are below).
2. Monk Fruit
Monk fruit is another sweetener that comes from a plant—it’s from a fruit that’s native to southern China. Monk fruit is about 100-250 times sweeter than sugar.
Studies are showing that monk fruit has antioxidants that support reduced inflammation and anti-cancer properties. It also is a mild antihistamine.
The flavor of monk fruit is far less bitter than stevia, and monk fruit is great for baking.
It can also be found in liquid and powder form, but the powder form is often a blend with erythritol (links for my faves are below).
3. Allulose
Allulose is a newer sugar substitute that is found in some fruits and corn. It’s only about 70% as sweet as sugar and has around 10% of the calories of the same measurement of table sugar.
Allulose bakes and freezes like sugar, but keep in mind that unless the package says it’s a cup-for-cup equivalent to substitute for sugar, you may have to do some calculations to substitute it.
Allulose does not have an impact on blood sugar and can also be found in liquid, powder, and granulated forms—but remember that it does still have calories (links for my faves are below).
4. Sugar Alcohols
Sugar alcohols don’t actually contain sugar or alcohol. But they are becoming more popular because they don’t have the bitter aftertaste that other sugar substitutes do.
They have only about half the calories of sugar and they don’t absorb well in the intestines, meaning they don’t contribute to the same amount of carbohydrates that sugar would in the same amount.
The most popular types are erythritol and xylitol. (Links for my faves are below).
A) Erythritol
Erythritol has gained attention in the last few years because it’s being mixed with many other natural sugar substitutes. This helps with flavor profile and the ability to measure it cup for cup as you would sugar.
Erythritol has a cooling sensation besides tasting a lot like sugar. But it can cause stomach upset for people with GI issues.
B) Xylitol
Xylitol is another sugar alcohol that occurs naturally in many fruits and vegetables, but is produced commercially from corn cob and birch bark. The sweetness is similar to sugar, but contains 40% less calories than sugar and gives an extremely small blood glucose response.
Xylitol has been shown to have a lot of health benefits, including having anti-inflammatory effects, possibly preventing ear infections, and is an amazing sweetener for gum and foods because it can help prevent tooth decay.
And in recent years is being used in neti pots and nasal spray because it can help break up mucous and has anti-microbial and anti-viral properties.
The downside of xylitol is that it can cause GI disturbances and it’s extremely toxic to dogs.
What’s the best sugar substitute option?
So, overall, before making recommendations, I want to emphasize that there is still a LOT of research to be done on all of these alternatives.
From the studies we have so far, I recommend staying away from the artificial sweeteners altogether. These are your yellow, pink, and blue packets and those names that we talked about associated with them.
For the natural sweeteners like honey and maple syrup, I also recommend getting away from those as well because of the blood sugar spikes and inflammation that those can still cause. Those are all STILL SUGAR.
And then in the natural sugar-free options, take these ideas into consideration when choosing…
1-Choosing based on taste:
First, I’d recommend that you try a few and experiment with the taste, and with adding them to different types of things. Like maybe you experiment with adding it into a pitcher of tea, your coffee, maybe a vinaigrette, and then also try baking with it.
Come at it from an experimental frame of mind.
2- Choosing based on conditions:
If you’re dealing with a condition like IBS, IBD, or other GI conditions—including leaky gut or autoimmune issues, the sugar alcohol options may not be the best option for you. You can always try just a little and see how it affects you and then go from there.
If you have allergies, monk fruit may be your best option.
And if you have frequent sinus or ear infections or oral infections, xylitol may be your best option.
3- Choosing based on cost:
Some of these can be much more expensive than others.
One trick I use on this front is if I find something that’s more expensive but that I really like, it gives me more incentive to wean myself back from it. And in the case of weaning off of sugar and sweets, this is a good tactic to help with that.
Check out all the links below for more resources and where to find these, let me know in the comments what other questions you have about going sugar-free!
*These links may be affiliate links, meaning if you click through I may get a small portion of the proceeds, with no extra cost to you.
Best Tasting Stevia
So when we’re talking best stevia brand, specifically for flavor, this is a tough one. This is because everyone’s tastes are so completely different, you really won’t know until you TRY them!
Here’s why–stevia is a liquid from the stevia leaf, so they need to either add it to a liquid carrier, or make it into powdered form. In a liquid carrier, this can be alcohol or glycerine. This is the brand that I use, and it’s a larger bottle, so it lasts a long time and sweetens my coffee every morning, sugar-free and carb-free!: 👇
In powdered form, usually this sometimes means adding raw stevia to a powder or granulated base. Sometimes this is maltodextrin, sometimes it’s erythritol.
This makes it in powdered form in a volume so you can measure it cup for cup when doing low carb baking or keto baking.
Like I mentioned before, you want to stay away from the ones with dextrin or maltodextrin. This is a sugar, even though it’s a small amount. But it’s usually from GMO corn, which is coated in toxic chemicals.
If you want powdered stevia that’s pure with no fillers, I recommend these brands:
One last word about stevia– I love it because it’s also made in little packets (like ones on the restaurant tables) that are super convenient to carry in your purse and use when going out to eat! JUST KNOW—the ones made with erythritol do NOT dissolve very well in cold beverages. So you may have to stir for a bit.
I keep them in my purse at all times and use them instead of the awful artificial sweeteners when I’m out.
Next is monk fruit. It can be hard to find monk fruit on its own. The liquid drops are awesome for sweetening beverages, especially on the go. I don’t recommend the Splenda brand for this because of the preservatives they add. Instead I recommend this brand: 👇
In powdered form, it is usually either mixed with erythritol or maltodextrin. Like mentioned before, the maltodextrin or dextrose is made from GMO corn, and is still a sugar. So I recommend staying away from those.
There are a ton of different brands of powdered monk fruit, so again–your best bet is to maybe look at reviews online and see what resonates with you, in addition to what properties you’re looking for, and then of those find the one that tastes best to you and your family.
Allulose is the newest of all the sweeteners I recommend. It’s about 70% as sweet as sugar, so even though you can find it on its own, it is normally blended with a sweetener that is much sweeter than sugar to be able to get that cup per cup same measurement as sugar for recipes.
One cool thing that food manufacturers have found is that blending some of these sweeteners can cut the unfavorable flavors and make the blend taste way more like regular sugar.
It also helps that the ratio of sweetness is different for those sweeteners as well so that they can mix it to be cup-for-cup measurements of what regular sugar would be in recipes.
If you’re ok with erythritol (you don’t experience any GI effects), try out some of the erythritol and monk fruit or stevia blends. It’s also great to try out the allulose blends as well and find the one that works best for you and your family.
When apples are done for the fall, pears move right on in to take center stage! And this Winter Pear and Yogurt Bowl is super versatile, macro balanced, and oh so yummy!
The thing that’s so great about nourishing yogurt bowls like this is that you can add whatever you feel like adding (like as long as it’s anti-inflammatory and falls in your macros if you’re trying to lose or gain weight.)
And although we used Greek yogurt for this bowl, if you’re dairy-free, you can simply sub that out for coconut or almond yogurt.
Another reason these are so easy is that you can just throw it together in 3 minutes.
But the yogurt mixture can be portioned out, and the toppings can separately be portioned out so you can meal prep them ahead of time for the week. (Win!)
Now, I really used to not like pears that much. Even though we had a pear tree as a kid, they were the variety that big food companies use to can (you know–the ones that sit on the grocery store shelves?) I don’t like the grittiness.
But if you get the winter varieties that are a bit smaller, the skin is actually very soft and the inside texture isn’t gritty. Which is why I now love pears. 🍐
Since I keep the skins on (they’re full of nutrients like apple skins are!) I use a trick to quickly and easily slice and core them.
How to quickly and easily cut and core a pear:
Cut off a thin slice from the bottom of the pear so it sits flat
Cut the top skinny part off
Use an apple corer/slicer the same way you would an apple
Here’s what I put into my creamy and nourishing Winter Pear and Yogurt Bowl:
If you’re looking for a super easy and healthy winter snack, Crispy Kale Chips are a super easy choice! They’re the ‘savory cotton candy’ of the snack world. Each bite is lightly crisp but dissolves in each addictive bite.
The other plus is that these Crispy Kale Chips are crazy easy to make.
First of all, opt for organic if you can. Greens easily soak up pesticides, especially since the part you eat isn’t protected by a shell or a pod cover or skin. Pesticides are inflammatory to all bodies, so it’s best to be safe. If that’s not an option, make sure you wash it well when you get home.
Second, I know it can be tempting to grab a bag of the pre-chopped kale, but that’s a huge mistake. The reason is that they don’t remove the stems, and you’ll be left for an hour just trying to trim out all the mini stems.
Instead, get a bundle of whole kale leaves.
Step 2: Trimming kale for kale chips
One method I’ve found to trim kale leaves is to hold the end of the stem, and use a paring knife to sort of scrape the leafy part away from the stem.
You do have to be careful that you don’t cut through the stem, especially if your knife is super sharp.
The other option would be to lay the whole leaf flat and just cut out the stem. Or, you could fold the leaf in half and just make a single cut to remove the stem of the kale.
Once the stems are removed, simply tear the pieces in medium to large chunks and place in a bowl.
Step 3: Massaging kale for kale chips
Adding oil is going to help with the crispness, so drizzle some avocado, warmed coconut oil, or MCT oil on the kale leaves in the bowl.
Some people don’t think it’s necessary, but I do like to massage the leaves to loosen the fibers. Also this allows the oil to get evenly distributed.
You’ll literally just stick your hands in, massage the leaves, and turn over chunks as you’re working to get the oil on everything.
*DON’T SEASON YET!
Step 4: Cooking kale for kale chips
Cooking the kale is super easy. You simply place the contents of the bowl on a large baking pan.
Kale cooks at 300 degrees F for about 20 minutes or so. Keep an eye out and make sure they’re getting browned (this is how they get crispy) without getting burned.
Step 5: Cool, season, and enjoy!
Let them cool to finish crisping, and then add sea salt or any other seasonings you wish. It’s best to wait until they’re cooked to season because they shrink and it’s really easy to over-season your kale chips.
Kale Chips flavor options
Some flavor options are:
Ranch (nutritional yeast + lemon juice + salt)
Chili Lime (chili powder + lime juice + salt)
Salt and Vinegar (vinegar + salt)
And enjoy! They can be stored in a baggie or container on the counter for a few days.
Cold winter nights call for warm and easy one-pan meals like this Sautéed Cabbage and Chicken Sausage.
Even though I’ve been averse to cabbage for a long time (from having my parents and grandparents tell me to eat some cabbage non-stop growing up), I’ve come back around to it.
Mainly because I know it’s chock-full of needed nutrients for winter and has anti-inflammatory properties. But also because when it’s cooked right, it’s actually really delicious. And that’s exactly what this dish is. Delicious. And easy.
Here’s how to make it:
Step 1: Chop the cabbage
Cabbage almost always has dirt on it, even if it looks clean at first. Make sure you peel the outer few layers and wash all the dirt off really good. (Gritty cabbage is unpleasant cabbage.)
Cut the cabbage into slices, then chop the slices into medium to smallish chunks. (This depends on what your preference is.)
*If you’re prepping this for later in the week, store it in a baggie until the night of.
Step 2: Sautee the cabbage
Next, add the avocado oil to a sautee pan and turn the heat to medium warm. Add the cabbage and salt, and sautee it until it’s on the verge of being soft.
Then add the dijon mustard and lemon juice.
Step 3: Add the sausage
Slice the chicken sausage into chunks or rounds and add it to the pan. Keep stirring until the chicken is warmed through.
Plate and enjoy!
Don’t be afraid to add a spinach or kale salad on the side! 🍃
16ozchicken sausage (Make sure there's no cheese inside for dairy-free)
1 head purple cabbage (sliced and chopped)
2 TBSP avocado oil
2 tsp lemon juice
1 tsp dijon mustard
1/4 tsp salt
Instructions
Heat a cast-iron skillet over medium heat. Once hot, add the sausage and cook for six to eight minutes, until cooked through. Then remove and set aside.
Add the cabbage wedges to the skillet and cook until browned and slightly charred on both sides, about five minutes total.
In a small bowl, mix together the olive oil, lemon juice, mustard, and salt. Add the sausage and cabbage to plates. Drizzle the dressing over the cabbage and enjoy!
Notes
Per serving:
Fat: 16g
Carbs: 11 g
Fiber: 3 g
Sugar: 5 g
Protein: 23 g
Nutrition
Calories:279
Like this recipe? Prep it and 5 others with the Winter Anti-Inflammatory Meal Prep Guide! {Click the image below to grab it} 👇
If you like alfredo sauce on anything you’ll LOVE this Creamy Pumpkin Alfredo with Spaghetti Squash Noodles!
Honestly, my kids have made an Olympic sport of turning up their noses at dinners I make, then retracting their comments once they taste it.
This is one of those dinners. They loved it.
The thing that’s cool about this recipe, if you’re worried about the pumpkin taste, is that you actually can’t even taste the pumpkin. It makes the sauce a slightly more orange color, but adds a nutritional boost without even affecting the flavor hardly at all.
We like to use it on top of spaghetti squash because the seasonal winter produce is anti-inflammatory goodness that provides tons of fiber and vitamins like A, B6, and C. (All of which are amazing for cold and flu season!)
The pumpkin in the alfredo sauce gives it an additional boost of those nutrients as well. Plus, the healthy fats in the alfredo sauce base are used to absorb alllll that Vitamin A. (Healthy triple whammy!)
1/2cupparmesan cheese (organic, grated from the block)
Instructions
Preheat the oven to 350 degrees F. Cut the squash in half lengthwise. Place on a pan covered in foil. Roast for 30-40 minutes.
Remove squash from oven and let cool enough to touch.
Flip halves over, then use a fork to scrape the spaghetti 'noodles' out of the middle into a bowl.
For the sauce (don't make ahead of time, you want this to be made immediately before serving): Heat the avocado oil and garlic over medium heat. Add the pumpkin and cream, stirring. Simmer until lightly thickened, then add the parmesan cheese and stir until combined.
Plate the squash noodles, then top with pumpkin alfredo sauce.
This is also great topped with organic crumbled bacon or grilled chicken.
Enjoy!
Like this recipe? Prep it and 5 others with the Winter Anti-Inflammatory Meal Prep Guide! Click the image below to grab it!👇👇👇
Truthfully, in the past I’d never tried leeks–even in something as yummy as this Roasted Leek and Cauliflower Soup.
I’m embarrassed to admit that every time I thought of leeks, I remembered the scene in Bridget Jones’ Diary where she tried to make leek soup and left the blue rubber band in it and the entire soup was blue. 😝 😹
But thankfully I got over it and now absolutely love the taste of leeks! Which is why this soup is so great. It truly embodies the anti-inflammatory winter produce with a warm, creamy, and filling soup.
Try it out, and don’t forget to top it with organic crumbled bacon or even some sharp cheddar and chives!
Preheat oven to 350 degrees F. Spread the cauliflower florets and leeks on a baking sheet. Drizzle with 1 TBSP avocado oil and lightly season with salt and pepper.
Roast for 25 minutes, turning pan halfway through. Let it get lightly browned but not burned.
Let cool about 5-10 minutes, then, into a high-powered blender add all the roasted vegetables, almond butter, thyme leaves, lemon juice and half the water (1 1/2 cups).
Blend until pureed, then add the remaining ingredients and pulse a few more times.
Pour into a saucepan and let the soup heat until warmed up completely. Adjust seasonings to taste.
You may add more water or even broth if the soup is too thick.
Top with a dollop of sour cream or organic bacon crumbles. Enjoy
Like this recipe? Prep it and 5 others with the Anti-Inflammatory Winter Freestyle Meal Prep Guide! {Click the image to grab it!}👇
One of the best ways to get quality protein in an anti-inflammatory diet is through fish, like this lemon cod recipe. It’s flaky and delicious, and super simple to make dairy-free.
This entire recipe is an anti-inflammatory meal, as we’ve added soft cinnamon-baked sweet potatoes and wilted kale into a perfect fall anti-inflammatory dinner using seasonal ingredients.
Cod is a really light and delicious fish that isn’t overpowering, but is full of healthy fats and protein. Sweet potatoes’ already high nutrient profile gets elevated with cinnamon. And kale rounds out this anti-inflammatory dinner recipe with a punch of vitamins and fiber in a delicious side dish.
1/4 cup unsalted Butter (organic–or sub in avocado oil for dairy-free)
4 Sweet Potatoes (small to medium)
Cinnamon
1 bunch kale
Salt + Pepper
1 tsp Garlic powder
1 TBSP avocado oil
Prep + Instructions
Preheat the oven to 400 F (204 C).
If cod fillets are frozen, thaw them in a bowl of cold water.
Cube the sweet potatoes and place them in a large saucepan or Dutch oven. Add water to the pan until they are covered about 1 inch. Turn the cooktop to medium-high heat until the water is simmering. Reduce the heat so that it’s still simmering and let cook for 9-12 minutes.
While those are cooking…
Pat cod fillets dry with paper towel. Then arrange them on a baking dish lined with foil or a grill mat.
Melt 1/8 cup (half) of the butter, the lemon juice and zest in a microwave or on the cooktop, then brush it onto the fillets.
Sprinkle salt, pepper, and garlic powder on the fillets, and place in the oven for 12-15 minutes depending on thickness. While those are cooking…
Place the kale in a medium to large skillet with 1 TBSP avocado oil on medium heat. Season with salt, pepper, and garlic powder to taste, and stir to coat all the kale.
Place a lid on the skillet and let wilt down while finishing the other parts of the meal.
When the potatoes are tender, drain and return them to the pot. Mash, and add the remaining butter (1/4 cup) and cinnamon, to taste.
Remove the cod from the oven when done and let rest 5 minutes.
Remove the kale from heat once wilted.
Plate all and serve!
Notes + Make it easier
**Any fish is so much better when it’s fresh vs. frozen, but it can be really hard to find fresh fish in many areas. Frozen is fine, just add a few extra minutes to thaw it in a bowl of cold water before cooking.
**Buy the sweet potatoes already cubed.
**If you don’t mind the stems, buy kale already chopped.
1/4cupunsalted Butter (organic–or sub in avocado oil for dairy-free)
4 Sweet Potatoes (small to medium)
Cinnamon
1 bunch kale
Salt + Pepper
1 tsp Garlic powder
1 TBSP avocado oil
Instructions
Preheat the oven to 400 F (204 C).
If cod fillets are frozen, thaw them in a bowl of cold water.
Cube the sweet potatoes and place them in a large saucepan or Dutch oven. Add water to the pan until they are covered about 1 inch. Turn the cooktop to medium-high heat until the water is simmering. Reduce the heat so that it’s still simmering and let cook for 9-12 minutes.
While those are cooking…
Pat cod fillets dry with paper towel. Then arrange them on a baking dish lined with foil or a grill mat.
Melt 1/8 cup (half) of the butter, the lemon juice and zest in a microwave or on the cooktop, then brush it onto the fillets.
Sprinkle salt, pepper, and garlic powder on the fillets, and place in the oven for 12-15 minutes depending on thickness. While those are cooking…
Place the kale in a medium to large skillet with 1 TBSP avocado oil on medium heat. Season with salt, pepper, and garlic powder to taste, and stir to coat all the kale.
Place a lid on the skillet and let wilt down while finishing the other parts of the meal.
When the potatoes are tender, drain and return them to the pot. Mash, and add the remaining butter (1/4 cup) and cinnamon, to taste.
Remove the cod from the oven when done and let rest 5 minutes.
Remove the kale from heat once wilted.
Plate all and serve!
Notes
*Any fish is so much better when it’s fresh vs. frozen, but it can be really hard to find fresh fish in many areas. Frozen is fine, just add a few extra minutes to thaw it in a bowl of cold water before cooking.
*Buy the sweet potatoes already cubed.
*If you don’t mind the stems, buy kale already chopped.
Although these mushroom sage turkey burgers can be eaten with a grain-free bun, they’re absolutely delicious on their own. This turkey burger with home fries and a massaged kale salad always feels like fall 🍂 to me!
Using either a fry-cutter or a large knife, cut the potatoes into fries.
Spread them on a baking sheet lined with foil or a grill mat.
Drizzle the fries with 1 TBSP oil, then season with salt, pepper, and garlic powder.
Put in the oven for 25-30 minutes until golden. (You can stir halfway through if you like.)
Finely chop the sage and add it to a large bowl.
Finely chop the onion and mushrooms (or chop them in a food processor). Place in the bowl with the sage. Add the ground turkey, and salt, pepper, and garlic powder to taste.
Mix the turkey mixture until all is incorporated. Pat into burgers.
Heat a skillet on medium (unless you’re grilling the burgers). Cook burgers until cooked through. Remove from skillet and let rest.
Cut the stems out of the kale leaves, and chop them into small-medium pieces.
Place the kale in a medium bowl. Drizzle with the remaining 1 TBSP avocado oil, then season with salt, pepper, and garlic powder. Massage kale, while folding the oil and seasoning in until the entire bowl has softened and is coated with oil and seasoning.
Remove fries from the oven when done and plate.
Enjoy!
Notes + Make it easier
*Having to cut the fries is an extra step, but I do it because I have yet to find frozen pre-cut fries that weren’t loaded with inflammatory oils and other unnecessary (but inflammatory) ingredients.
*Although fries are typically made from white potatoes, colored potatoes have more polyphenols that snatch up free radicals. The skins have more nutrients as well. 🙂
*If you don’t have an onion, onion flakes will do for flavor, but since turkey can be a bit more dry than other fattier meats, the fresh onion really adds some moisture.
*If you don’t mind the stems being in it, you can buy kale already pre-chopped to save a little time.
👇Grab the free Fall Anti-Inflammatory Meal Prep Guide by clicking the image below!
Using either a fry-cutter or a large knife, cut the potatoes into fries.
Spread them on a baking sheet lined with foil or a grill mat.
Drizzle the fries with 1 TBSP oil, then season with salt, pepper, and garlic powder.
Put in the oven for 25-30 minutes until golden. (You can stir halfway through if you like.)
Finely chop the sage and add it to a large bowl.
Finely chop the onion and mushrooms (or chop them in a food processor). Place in the bowl with the sage. Add the ground turkey, and salt, pepper, and garlic powder to taste.
Mix the turkey mixture until all is incorporated. Pat into burgers.
Heat a skillet on medium (unless you’re grilling the burgers). Cook burgers until cooked through. Remove from skillet and let rest.
Cut the stems out of the kale leaves, and chop them into small-medium pieces.
Place the kale in a medium bowl. Drizzle with the remaining 1 TBSP avocado oil, then season with salt, pepper, and garlic powder. Massage kale, while folding the oil and seasoning in until the entire bowl has softened and is coated with oil and seasoning.
Remove fries from the oven when done and plate
Enjoy!
Notes
*Having to cut the fries is an extra step, but I do it because I have yet to find frozen pre-cut fries that weren’t loaded with inflammatory oils and other unnecessary (but inflammatory) ingredients.
*Although fries are typically made from white potatoes, colored potatoes have more polyphenols that snatch up free radicals. The skins have more nutrients as well. 🙂
*If you don’t have an onion, onion flakes will do for flavor, but since turkey can be a bit more dry than other fattier meats, the fresh onion really adds some moisture.
*If you don’t mind the stems being in it, you can buy kale already pre-chopped to save a little time.
This sugar-free BBQ Chicken Baked Potato with Sage Roasted Mushrooms and Brussels Sprouts is absolutely delicious, easy, and anti-inflammatory!
I have to give props to my husband, who came up with this main recipe. He wanted something different and easy, so he decided on BBQ chicken (shredded) topped on a baked potato. It’s quick, super yummy, and the kids love it!
I added in these perfect fall sides to get our vegetables in: Sage-Roasted Mushrooms and Brussels Sprouts.
Although baked potatoes aren’t low-carb, they can still fit into an anti-inflammatory diet. They’re full of vitamins, minerals, and fiber.
Plus when you cook them (like with meal prep), let them cool in the fridge, then reheat them for dinner, it increases the resistant starches (which are amazing for your gut health!)
Place the chicken on the top rack, veggies on the middle rack. Roast for approximately 25-35 minutes at 350 F.
Once the potatoes are done, let them cool on the counter while either shredding the chicken or cubing it. We shred it in the food processor and add the BBQ sauce right into it.
Wrap the potatoes in foil, coated with oil, salt and pepper.
Bake at 350 F for one hour.
Place the chicken breast in a baking dish and salt + pepper it.
Chop the veggies and sage.
Place mushrooms on one end of a baking sheet that’s covered in foil (or a baking/grilling mat) and Brussels sprouts on the other end.
Drizzle with oil, then lightly salt, pepper, and garlic powder all the veggies.
Sprinkle sage all over the mushrooms.
Place the chicken on the top rack, veggies on the middle rack. Roast for approximately 25-35 minutes at 350 F.
Once the potatoes are done, let them cool on the counter while either shredding the chicken or cubing it. We shred it in the food processor and add the BBQ sauce right into it.
Assemble toppings onto potatoes, and serve the roasted fall vegetables on the side.
Notes
Make it easier:
Buy shredded chicken from the deli (try your hardest for organic!)
When it comes to easy anti-inflammatory dinners, this Chicken Sausage with Roasted Broccoli and Cauliflower couldn’t be easier.
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 meal is so simple because the ingredients are very straightforward, with no complex prep or cooking.
Preheat the oven to 350 F.
Chop florets from broccoli and cauliflower, as well as the onion.
Place them on a sheet pan lined with foil or a grill mat.
Drizzle oil, then season with salt, pepper, and garlic powder.
Place broccoli and cauliflower pan into the oven for 25-30 minutes.
Cut the chicken sausage links into bite-sized pieces.
In a skillet, heat the sausage until warm and golden.
Remove the skillet from heat; plate the chicken sausage.
Remove the broccoli and cauliflower from the oven when done; plate with the chicken sausage.
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.
👇Click the image below to grab the free Fall Anti-Inflammatory Meal Prep Guide! 👇
Chop florets from broccoli and cauliflower, as well as the onion.
Place them on a sheet pan lined with foil or a grill mat.
Drizzle oil, then season with salt, pepper, and garlic powder.
Place broccoli and cauliflower pan into the oven for 25-30 minutes.
Cut the chicken sausage links into bite-sized pieces.
In a skillet, heat the sausage until warm and golden.
Remove the skillet from heat; plate the chicken sausage.
Remove the broccoli and cauliflower from the oven when done; plate with the chicken sausage.
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.
Even though brussels sprouts alone are one of my all-time faves for veggies (which is saying something since we never had them growing up!), merging a basic roasted brussels sprouts recipe with the added protein of ground turkey, a spicy crunch of sliced radishes, and topping it off with a caesar flair is an amazingly simple and downright delicious upgrade!
Ingredients
Ground turkey
Ground turkey is a perfect way to add in lean protein. It can also be a great way to reduce the consumption of red meat as a substitute. Just keep in mind that the lower fat content means it will be a bit more dry.
Brussels sprouts
Part of the cruciferous family, Brussels sprouts contain compounds that help protect against cancer, as well as phytochemicals that help reduce inflammation. They’re also packed with fiber and super simple to cook.
Radishes
Radishes are low in calories, but full of antioxidants and fiber. They’re a great way to pack in more nutrients and have the versatility of being eaten raw or cooked.
Pumpkin seeds
Packing in more protein than nuts, pumpkin seeds also contain fiber and are full of minerals like manganese, phosphorus, and magnesium.
Garlic
Garlic is one of my favorite ingredients to use in the fall and winter. This is because it’s cold and flu (and COVID) season, and garlic helps boost the immune system.
It’s also been shown to reduce high blood pressure, pull down chronic inflammation, reduce cholesterol levels, and even help prevent cancer. It also has antibiotic properties, so I’d say this is an amazing staple to use all fall and winter long!
Dijon mustard
Dijon mustard (and yellow) are my favorite condiment to use in an anti-inflammatory diet. This is because they’re sugar-free, low-calorie, and give an amazing boost of acidic flavor.
Instructions
Preheat oven to 400 degrees F.
In a large bowl, toss brussels sprouts with a splash of olive oil and season with salt and pepper. Toss well and place on baking sheet lined with parchment paper or foil.
Place in oven and bake for 30 minutes.
Brown the ground turkey.
Add olive oil, lemon juice mustard, garlic, and salt and pepper to taste into a blender. Blend until creamy.
Once brussels sprouts are finished cooking, remove from oven and let cool a few minutes.
Then place brussels sprouts, turkey, and radish into large mixing bowl. Add dressing and toss well.
Notes
*Save time by buying the Brussels sprouts already halved.
*This is a great meal prep meal! Just store the dijon separately from the rest and reheat and toss before eating.
*Add in even more fiber and bulk by plating this on top of a bed of romaine leaves.
👇Click the image below to grab the free Fall Anti-Inflammatory Meal Prep Guide!
This delicious anti-inflammatory twist on a Caesar salad merges roasted Brussels sprouts + ground turkey and a spicy crunch of radishes.
Prep Time:15 minutes
Cook Time:30 minutes
Total Time:45 minutes
Yield:41x
Category:Main Course
Method:Oven + Cooktop
Ingredients
UnitsScale
1lbground turkey (extra lean )
5cupsbrussels sprouts (halved)
1/2cupradishes (sliced)
1/2cuppumpkin seeds
1/3cupextra virgin olive oil
3 tsp minced garlic
1/4cuplemon juice (or 1/2 lemon)
2 TBSP Dijon mustard
1 tsp salt/pepper (to taste)
Instructions
Preheat oven to 400 degrees F.
In a large bowl, toss brussels sprouts with a splash of olive oil and season with salt and pepper. Toss well and place on baking sheet lined with parchment paper or foil.
Place in oven and bake for 30 minutes.
Brown the ground turkey.
Add olive oil, lemon juice mustard, garlic, and salt and pepper to taste into a blender. Blend until creamy.
Once brussels sprouts are finished cooking, remove from oven and let cool a few minutes.
Then place brussels sprouts, turkey, and radish into large mixing bowl. Add dressing and toss well.
Notes
*Save time by buying the Brussels sprouts already halved.
*This is a great meal prep meal! Just store the dijon separately from the rest and reheat and toss before eating.
*Add in even more fiber and bulk by plating this on top of a bed of romaine leaves.
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