Tag: sugar free

Green Goddess Chicken

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

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

Ingredients

Instructions

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

Notes

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

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Green Goddess Chicken

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

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

Ingredients

Scale

Instructions

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

Notes

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

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

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

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

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

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

Ingredients

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

Instructions

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

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Anti-Inflammatory Green Goddess Dressing

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

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

  • Author: Laura Brigance, MS, CHC

Ingredients

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

Instructions

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

Notes

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

*Try this with our Green Goddess Chicken recipe!

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Turmeric Milk | Golden Milk | Turmeric Latte

One of the belles of the ball when it comes to anti-inflammatory beverages (and coffee alternatives) is definitely turmeric milk (or golden milk or turmeric latte–depending on your choice of names).

One thing I’ve noticed, however, is that even though most recipes have the intent of helping to lower inflammation, they still have sugar in them. Usually maple syrup.

That’s why this sugar-free version is just as yummy, with just as much inflammation-busting power, but without the added sugar.

turmeric milk golden latte

So whether you call it golden milk or turmeric milk this winter recipe is super yummy, smells amazing, and is full of anti-inflammatory superfoods—Here’s how to make easy turmeric golden latte.

ingredients for a turmeric milk golden latte

The ingredients you’ll need are:

  • 2 cups of coconut milk
  • 1 tsp of ground turmeric
  • ½ tsp ground cinnamon
  • 1/8 tsp black pepper
  • 1-2 TBSP keto maple syrup or granulated natural zero-calorie sweetener
  • And ¼ tsp pure vanilla extract
pouring coconut milk into a saucepan to make a turmeric milk golden latte

Directions:

  1. Start out with a small to medium-sized pot, and add 2 cups of coconut milk
  2. Turn your heat onto low to medium
  3. Then add the ground turmeric,
  4. The  ground cinnamon,
  5. Freshly ground black pepper – this is to increase the absorption of the turmeric
  6. 1-2 TBSP keto maple syrup or granulated natural zero-calorie sweetener
  7. And the pure vanilla extract
  8. So next you’ll stir these together as they get warm, and you may have to smash the little clumps of the dried ingredients. I also get my little frother out and get it really mixed together and frothy.
  9. Simmer this up to 10 minutes, then pour into 2 mugs and enjoy!
pouring ingredients for turmeric milk golden latte into a saucepan
stirring ingredients for turmeric milk golden latte in a saucepan
whisking a turmeric milk golden latte in a saucepan
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Turmeric Milk | Golden Milk | Turmeric Latte

turmeric milk golden latte
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  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 2 1x
  • Category: Drinks

Ingredients

Units Scale
  • 2 cups coconut milk (unsweetened (or other non-dairy milk of choice))
  • 1 tsp ground turmeric
  • 1/2 tsp ground cinnamon
  • 1/8 tsp black pepper
  • 1–2 TBSP keto maple syrup (or granulated monk fruit or stevia)
  • 1/4 tsp vanilla extract

Instructions

  1. Combine all ingredients in a small pot and bring to a simmer over medium heat.
  2. Simmer up to 10 minutes while stirring occasionally.
  3. Pour into 2 mugs and enjoy!

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turmeric milk golden milk turmeric latte

Red Velvet Smoothie | Anti-Inflammatory Red Beet Smoothie

This Red Velvet Smoothie is the BEST red beet smoothie I’ve had, hands down.

Not only is it super easy, it packs in healthy fats plus mega antioxidants with non-peeled red beets. Plus it’s sugar-free, gluten-free, and can be adapted easily to be dairy free.

If you’re all in on healthy anti-inflammatory smoothies that taste like dessert, you HAVE to try this one!

anti inflammatory red velvet smoothie red beet smoothie

Here’s how to make this divine red velvet smoothie:

You’ll need-

  • 2 cups of milk
  • 2 cups of ice
  • ½ avocado
  • ½ beet
  • 3 TBSP cocoa powder
  • ¼ tsp vanilla
  • 2 TBSP granular sweetener

Directions:

Cut up the beet

So the first thing we’re gonna do is wash the beet really well (these tend to still have a lot of dirt on them) and then cut up the beet.

cut and chopped red beet on a cutting board with a knife

You can peel the beet if you want, but studies have shown that good bacteria from unpeeled vegetables can help boost the immune system. So I opt NOT to peel mine.

Then cut it up really small. If you don’t have a high-powered blender, boil them first for 20-40 minutes to get them softer and then let them cool.

Those can go right into the blender.

And don’t throw the greens away! You can chop them up and use them in dishes like frittatas, in salads, and even nourish bowls.

Avocado

Cut open your avocado and spoon out ½ of it into the blender.

cut up avocado and knife and spoon on a cutting board

If you’re not using the other half, seal it in a snack-size baggie and store it in the fridge with the seed in it.

Milk

Add your milk—I say use full-fat whole if you tolerate dairy, if not, choose an unsweetened dairy-free version

Cocoa Powder

Add your Cocoa powder

Vanilla

red velvet smoothie red beet smoothie in a blender with vanilla extract

Add the Vanilla – make sure it’s pure vanilla extract and not imitation to avoid artificial flavorings.

Sweetener

Add your natural, zero-calorie sweetener – I prefer stevia, monk fruit, erythritol, or allulose.

different natural sweetener options on a counter top

Remember, per anti-inflammatory guidelines, we’re steering clear of any sugar, but also artificial sweeteners.

Ice

Add your Ice

Blend

Blend until it’s super smooth, keeping an eye on the beet chunks.

woman blending red velvet smoothie red beet smoothie in the blender

Tips

Now if you’re watching your blood sugar levels, a good trick is to add in more protein.

Two ways to add a boost of protein to this would be to:

  1. sub in ½ cup of Greek yogurt for ½ of the milk, or
  2. add in 1 scoop of chocolate protein powder.
red velvet smoothie red beet smoothie

When it’s super smooth, pour it up, and enjoy!

woman drinking a red velvet smoothie red beet smoothie

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Red Velvet Smoothie | Anti Inflammatory Red Beet Smoothie

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This Red Velvet Smoothie is super easy and packs in healthy fats plus mega antioxidants with red beets. If you’re all in on healthy anti inflammatory smoothies that taste like dessert, you’ll love this red beet smoothie!

  • Author: Laura Brigance, MS, CHC

Ingredients

Scale
  • 2 cups of milk
  • 2 cups of ice
  • 1/2 avocado
  • 1/2 beet
  • 3 TBSP cocoa powder
  • 1/4 tsp vanilla
  • 2 TBSP granular sweetener (2-4 TBSP, to taste)

Instructions

  1.  Wash the beet really well and cut it up into super small chunks. If you don’t have a high powered blender, you may want to boil the beet for 20-40 minutes to soften it up. Add the beet to the blender.
  2. Cut open your avocado and spoon out ½ of it into the blender.
  3. Add the rest of the ingredients to the blender.
  4. Blend on high until super smooth.
  5. Pour and enjoy!

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Lemon Tart Smoothie

This lemon tart smoothie is full of protein and healthy fats, making it a perfect anti-inflammatory smoothie for breakfast, snacks, or even a meal replacement!

In this winter anti-inflammatory smoothie recipe we’re gonna be taking advantage of cauliflower and, obviously, lemon.

anti inflammatory lemon tart smoothie

This smoothie recipe includes:

  • 1 lemon, juiced
  • 1 frozen banana
  • 1 cup of frozen cauliflower
  • 2 tbsp of coconut butter
  • 1/4 cup of vanilla protein powder
  • And 1 ½ cups of unsweetened milk
anti inflammatory lemon tart smoothie for breakfast

Frozen bananas

frozen banana in a freezer bag
cutting a frozen banana
cutting a frozen banana

Now if you don’t have a bag of frozen bananas and just toss bananas into the freezer when they’re about to go bad like I do, the easiest way to use them is to put in the microwave for about 20 seconds, then just slice the skin off the banana and slice the banana up. I know it looks super gross, but bananas naturally brown in the freezer like that, so no worries.

Frozen cauliflower

frozen cauliflower in bags

For the cauliflower, you can find this in the freezer section at your grocery store, but just know that they should have cauliflower florets, and riced cauliflower. You can use either, but I prefer the riced because that’s just that much less blending you’ll need to get the chunks out of your smoothie.

Coconut butter

coconut butter

Now for the coconut butter, this can sometimes be tricky to find. Basically, coconut butter is the coconut meat ground down into butter, the same way that peanut butter or any other nut butter is made.

So for this recipe if you can’t find coconut butter, you can do one of 2 things:

  1. Either make your own coconut butter with coconut flakes—but you’ll need to make sure they’re free of any type of coating,
  2. Or you can use coconut oil.

The difference in the two lies in the fact that the fat is all extracted from the coconut butter, which is the oil. So on these containers you can see that they have the same servings size, and per 1 TBSP, the coconut butter has 100 calories, 10 grams of fat, 3 grams of carbs, and 2 grams of fiber.

Coconut oil, on the other hand, is 120 calories of only fat. No carbs and no fiber.

coconut butter and coconut oil jars

If you’re counting calories and/or macros, this is something to be aware of if you need to sub out the coconut butter.

Protein powder

putting protein powder into a blender

For the protein powder, I recommend checking the label and making sure there’s no sugar added. A lot of reputable protein powders are now using stevia or monk fruit to sweeten the powder.

If you can handle dairy, a whey protein powder is great. If you need non-dairy or vegan, pea protein powder is really great.

Milk

pouring milk into a measuring cup

And lastly, the milk can either be dairy if you can tolerate it or any other non-dairy unsweetened milk. Make sure it’s unsweetened so it doesn’t have added sugar.

I really don’t like using oat milk either because it has so many carbs straight from grains with no fiber.

Directions

So into the blender, we juice our whole lemon, add in the frozen banana, 1 cup of frozen cauliflower, 2 TBSP coconut butter, ¼ cup of vanilla protein powder, and 1 ½ cups of unsweetened milk.

Then blend or pulse it in a high-powered blender until it’s super smooth, pour, and enjoy!

pouring a lemon tart smoothie into a glass
adding a lemon peel to a lemon tart smoothie
placing a straw into a lemon tart smoothie
FIND EVEN MORE ANTI-INFLAMMATORY RECIPES HERE!

Grab the free Winter Anti-Inflammatory Meal Prep Guide: Click the image below! 👇

anti inflammatory meal plan
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Lemon Tart Smoothie

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This anti inflammatory smoothie is packed with protein, fiber, and healthy fat, making it perfect for a winter breakfast, snack, or even meal replacement.

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

Ingredients

Scale
  • 1 lemon, juiced
  • 1 frozen banana
  • 1 cup of frozen cauliflower
  • 2 tbsp of coconut butter
  • 1/4 cup of vanilla protein powder
  • And 1 1/2 cups of unsweetened milk

Instructions

Place all ingredients in a high powered blender.

Pulse or blend on high until super smooth.

Enjoy!

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Carrot Cake Smoothie

This carrot cake smoothie takes advantage of our winter root vegetables while packing an anti-inflammatory smoothie punch that’s filling and satisfies the sweet tooth!

anti inflammatory carrot cake smoothie

So let’s talk ingredients.

carrot cake smoothie ingredients

Carrot

grating a carrot
shredded and grated carrots on a cutting board

Our carrot is gonna be raw so the smaller the pieces you can put in your blender, the easier it will be to get smooth.

Frozen bananas

cutting a frozen banana on a cutting board

If you don’t have a bag of frozen bananas and just toss bananas into the freezer when they’re about to go bad like I do, the easiest way to use them is to put in the microwave for about 20 seconds, then just slice the skin off the banana and slice the banana up.

I know it looks super gross, but bananas naturally brown in the freezer like that, so no worries.

Milk

pouring milk into a measuring cup over a blender

The milk can either be dairy if you can tolerate it (organic, full fat) or any other non-dairy unsweetened milk. Make sure it’s unsweetened so it doesn’t have added sugar.

I really don’t like using oat milk either because it has so many carbs straight from grains with no fiber.

Yogurt

2 containers of yogurt on a counter top

I personally prefer Greek yogurt, so if you can tolerate dairy- I’ve got 2 options for you that abide by anti-inflammatory diet guidelines.

  1. The first is just plain unsweetened Greek yogurt.
  2. The second is the Oikos brand called Oikos Pro.

I always prefer for any dairy to be organic, but if it’s not available, these options will do. The Oikos Pro has no sugar added, and no artificial sweeteners, but has added whey protein to bump up the protein content.

If you’re dairy free you can use coconut yogurt or any other dairy-free yogurt as long as it’s unsweetened.

Cinnamon

holding a bottle of cinnamon forward

Cinnamon is a beautiful spice that adds that perfect complimentary carrot cake spice, and not only is anti-inflammatory, but it also helps control blood sugar levels.

Fresh ginger

grating fresh ginger over a blender

Lastly, fresh ginger is an amazing add-in whenever you’re able. It’s got anti-inflammatory properties and gives this smoothie recipe the bite that it needs to be fresh, zingy, and satisfy your sweet tooth.

Directions

So once we’ve got the carrot chopped or grated, add it into the blender with the bananas, milk, yogurt, cinnamon, and grated ginger.

sprinkling shredded carrot on top of a carrot cake smoothie

Then blend it in your high-powered blender, pour up your anti-inflammatory Carrot Cake Smoothie, and enjoy!

FIND EVEN MORE ANTI-INFLAMMATORY RECIPES HERE!

Click the image below to grab the Free Winter Anti-Inflammatory Meal Prep Guide! 👇

winter anti inflammatory meal plan
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Carrot Cake Smoothie

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This carrot cake smoothie takes advantage of our winter root vegetables while packing an anti-inflammatory smoothie punch that’s filling and satisfies the sweet tooth!

  • Author: Laura Brigance, MS, CHC
  • Yield: 1 smoothie 1x

Ingredients

Scale

1 medium carrot, chopped or grated

2/3 of a frozen banana (or 2/3 cup frozen banana)

1/2 cup of unsweetened milk

1/2 cup Greek yogurt

1/4 tsp cinnamon

1 tsp grated ginger (fresh)

Instructions

  1. Grate or finely chop the carrot.
  2. Grate the fresh ginger.
  3. Combine all ingredients into a high-powered blender. Blend on high until super smooth, taking care to ensure all the carrot chunks are broken down.
  4. Pour and enjoy!

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Citrus Pear Smoothie

This Citrus Pear Smoothie is a green anti-inflammatory smoothie that combines signature winter flavors to create an absolutely refreshing snack or breakfast smoothie.

citrus pear smoothie

So let’s talk ingredients.

citrus pear smoothie ingredients

Frozen avocado

So, first off, if you’re not using frozen avocado chunks, which you can buy at the grocery store, you can either freeze your own avocado ahead of time, or use it at room temperature.

Just know that if you use it at room temperature, that’s the only ingredient that was frozen, so we’ll need to use some ice in the place of part of the water so your smoothie is cold and slushie.

Pear

cutting a pear into wedges with an apple corer

We start out cutting up the pear and parsley. Pear is so delicious when it’s in season in the winter, and the skin is usually softer than an apple.

The skin is also full of antioxidants, and one in particular is quercetin, which has been shown to reduce inflammation, plus it has lots of fiber.

So I keep the skin on. You can cut the top and bottom off so it stands on its own, then use an apple corer get perfect wedges while taking the core out.

Parsley

chopping parsley on a cutting board

Parsley is full of vitamins K, C, A, and Bs. It’s also been shown to help reduce blood pressure and bloating, so I love to use parsley in any recipe I can. It just needs to be roughly chopped for this smoothie.

Lemon juice

juicing a lemon into a blender

Lemon juice adds just a bit of tang to this smoothie, as well as a bit more Vitamin c. Fresh is always best since most lemon juice in the bottle has added preservatives.

Water

pouring water into a blender for an anti inflammatory citrus pear smoothie

Make sure you use filtered water, and if your avocado isn’t frozen, use ½ cup of water and about ¾ to 1 cup of ice to replace the 1 cup of water.

Instructions

And then we just add all the ingredients to the high-powered blender, blend really well until all smooth—remember it’s chopping up pear skin if you kept it on, so you may need to let it go for a bit.

blending a citrus pear smoothie in a high powered blender
pouring a citrus pear smoothie into a glass
drinking a citrus pear smoothie

Then pour up and enjoy!

👇Grab the free Winter Anti-Inflammatory Meal Prep Guide! Click the image below! 👇

winter anti inflammatory meal plan
FIND EVEN MORE ANTI-INFLAMMATORY RECIPES HERE!
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Citrus Pear Smoothie

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This smoothie combines the winter flavors of pear and citrus with anti-inflammatory greens to create a refreshing combo that will keep you full.

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

Ingredients

Scale

1/2 avocado (or 1/2 cup frozen avocado chunks)

1 pear

1 cup of spinach

1 handful of parsley (fresh)

1/2 of a lemon, juiced

1 cup of water

Notes

If you don’t have frozen avocado, you can freeze your own, or substitute 3/4 cup ice and 1/2 cup of water for the full cup of water in the recipe.

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3 Anti-Inflammatory Smoothies Perfect for Winter

Even though winter produce is less abundant than our other 3 seasons, there’s still plenty of goodness available—especially for anti-inflammatory smoothies.

So today I’m got 3 anti-inflammatory smoothie recipes to take advantage of the winter produce and give you a balanced anti-inflammatory breakfast smoothie, or snack.

We’ve got an anti-inflammatory green smoothie, which we call Citrus Pear Smoothie, a Lemon Tart Smoothie chock full of protein, and a Carrot Cake Smoothie that will satisfy your sweet tooth without the sugar.

Grab the Winter Anti-Inflammatory Meal Prep Guide: Click the image below!👇

anti inflammatory smoothies

Citrus Pear Smoothie

First up is our citrus pear smoothie. This green smoothie tastes clean and refreshing and is super yummy with the combination of pear and lemon.

green anti-inflammatory smoothie in glass

Grab the printable Citrus Pear Smoothie recipe HERE.

Lemon Tart Smoothie

This anti-inflammatory smoothie definitely has the tart flavor down. But it’s also packed with protein and healthy fat, which would make it a perfect meal replacement as well.

lemon tart smoothie on counter with lemons and straw

Grab the printable Lemon Tart Smoothie recipe HERE.

Carrot Cake Smoothie

And last, we have our Carrot Cake Smoothie which satisfies the sweet tooth while still being crazy healthy! I love to be able to use root vegetables from the winter, so this smoothie is perfect!

carrot cake smoothie

Grab the printable Carrot Cake Smoothie recipe HERE.

Let me know in the comments what your favorite is!

👇Don’t forget to SHARE this or PIN IT for later!👇

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!

anti inflammatory spring charcuterie board

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.

anti inflammatory spring charcuterie board

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

anti inflammatory spring charcuterie board

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! 🐇

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Anti Inflammatory Spring 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 1x
  • 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)

Instructions

  1. Chop broccoli and cauliflower into tiny florets
  2. Peel and slice kiwi
  3. Slice strawberries
  4. Slice celery
  5. Arrange on board
  6. Add chive and mint garnish + additional spring flowers or other decor
  7. Serve!

Did you make this recipe?

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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.

easter charcuterie board anti inflammatory

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:

easter charcuterie board anti inflammatory

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.

easter charcuterie board anti inflammatory

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. 😂)

easter charcuterie board anti inflammatory

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!)

easter charcuterie board anti inflammatory

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!)

easter charcuterie board anti inflammatory

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

💖

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Anti-Inflammatory Easter Charcuterie Board (or Platter)

easter charcuterie board anti inflammatory
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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 1x
  • 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

Instructions

  1. Chop the broccoli and cauliflower into tiny florets.
  2. Slice celery.
  3. Peel and slice kiwi.
  4. Slice strawberries.
  5. Arrange on board or platter.
  6. Garnish with decor.
  7. Serve!

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Simple Roasted Tomato Soup (Easy, Vegan + Healthy)

When it comes to easy and nutritious, nothing comes closer than this simple roasted tomato soup. Not only is it full of phytonutrients from tomatoes, onion, and bell peppers, it’s also a great warm weather soup or cold-weather comfort food.

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Simple Roasted Tomato Soup

simple roasted tomato soup recipe vegan easy healthy
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  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: 8 1x
  • Category: Main Course

Ingredients

Units Scale
  • 2 28 oz Canned tomatoes (Italian, San Marzano)
  • 1 yellow onion (loosely chopped)
  • 1 red bell pepper (chopped and de-seeded)
  • 3 TBSP olive oil
  • 1 1/2 tsp salt (to taste)
  • 1 1/2 tsp black pepper (to taste)
  • 3 garlic cloves (chopped)
  • 5 cups low-sodium chicken broth (or vegetable broth for vegan version)
  • 2 TBSP fresh basil (chopped)
  • 2 TBSP fresh parsley (chopped)

Instructions

  1. Drizzle olive oil in large pot over medium-high heat. Add onions and bell pepper and cook until tender.
  2. Add garlic and cook about 5 more minutes.
  3. Pour canned tomatoes into a high-powered blender. Add onion, pepper, and garlic mixture.
  4. Pulse until smooth, then pour back into large pot. Add broth.
  5. Simmer soup about 5 minutes, then add basil and parsley.

Notes

Notes:

Top with organic sour cream or plant-based sour cream (optional).

Add a grilled cheese sandwich with grain-free bread (optional).

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simple roasted tomato soup recipe vegan easy healthy

Turkish Red Lentil Soup

When it comes to creamy soups for fall and winter, this Turkish Red Lentil Soup is just the thing to warm you up AND fill you up!

The lentils and rice give a ton of fiber and complex carbs while the tomatoes give a boost of vitamin c and lycopene.

And with a vague mint and spicy note, it’s perfect!

*Serve with gluten-free whole-grain crackers and a dollop of organic sour cream (or dairy-free sour cream) to finish it off!

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Turkish Red Lentil Soup

turkish red lentil soup anti-inflammatory
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  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour
  • Yield: 6 1x
  • Category: Main Course

Ingredients

Units Scale
  • 2 TBSP olive oil
  • 1/2 onion (diced)
  • 1 clove garlic (minced)
  • 1/4 cup diced tomatoes (canned, drained)
  • 5 cups chicken stock (vegetable for vegan option)
  • 1/2 cup red lentils
  • 1/2 cup basmati rice (or wild or brown)
  • 2 TBSP tomato paste
  • 1 tsp paprika
  • 1/2 tsp red pepper flakes (optional)
  • 1 TBSP mint leaves (dried or fresh)
  • 1/2 tsp salt (to taste)
  • 1/2 tsp black pepper (to taste)

Instructions

  1. Heat olive oil in a large pot over medium-high heat. Cook onion until clear, then add the garlic and cook about 2 minutes.
  2. Add the tomatoes, chicken stock, lentils, rice, tomato paste, paprika, red pepper flakes, and mint. Bring to a boil, then reduce heat to medium-low and cook until the lentils and rice are cooked through (this will take approximately 30 minutes).
  3. Pour entire pot into a high-powered blender and pulse into a puree.
  4. Pour soup back into pot and simmer, adding salt and pepper to taste, until time to serve.

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Red lentil soup vegan gluten free healthy easy

Lavender Lullaby Mocktail

By far one of the coolest things to trend in the last couple years is the love of mocktails–hence special months like Sober October and Dry January–so that we can enjoy special treats without the guilt like this sleep-inducing Lavender Lullaby Mocktail.

Don’t be intimidated by the lavender… this is just one of many new types of drinks and mixers more crafty than our Boonesfarm predecessors. 😁

The lavender in this craft lavender mocktail isn’t overwhelming; but it is known to induce calmness and help some sleep. Which makes it the perfect post-dinner treat.

**One thing I will caution: Not all lavender sodas are sugar-free, EVEN if they say ‘dry’!! Check the label to ensure you’re getting sugar-free to keep your mocktail anti-inflammatory, low-carb, and keto!

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Lavender Lullaby Mocktail

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The lavender in this craft lavender mocktail isn't overwhelming but is known to induce calmness and help some sleep. Which makes it the perfect post-dinner treat.

  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Category: Drinks

Ingredients

Scale
  • 1 bottle dry lavender soda (*Make sure it's 'diet' or 'sugar-free'!)
  • 2–3 basil leaves (muddled)
  • 1 TBSP lemon juice (fresh is best)
  • 2 drops liquid stevia (or use 1–2 tsp erythritol (Swerve brand is great))

Instructions

  1. Fill glass with ice. Fill a highball glass with ice.
  2. Muddle basil. Place muddled basil in glass.
  3. Pour lemon juice + sweetener. Pour in lemon juice and drops of stevia (or other sweetener).
  4. Fill with lavender soda. Fill the glass with lavendar soda.
  5. Garnish + enjoy! Garnish with basil if you need more fragrance. Enjoy!

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Egg, Bacon, + Avocado Bowl

This high-protein, high-fat breakfast bowl will keep you satisfied and focused for hours in the morning. Plus it’s a perfect post-workout muscle builder!

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Egg, Bacon, + Avocado Bowl

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  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 1 1x
  • Category: Breakfast

Ingredients

Scale
  • 2 slices bacon (organic, uncured)
  • 2 eggs (medium to large)
  • 1/2 avocado (chopped)
  • 1 TBSP red onion (finely chopped)
  • 1 TBSP red bell pepper (finely chopped)
  • sea salt + pepper (to taste)

Instructions

  1. Prep all vegetables per the ingredients list
  2. Fry the bacon until crisp on a non-stick pan. Let it cool slightly and chop.
  3. Combine the bacon, eggs, avocado, onion, and bell pepper in a bowl.
  4. Season with salt and pepper to serve.

Notes

Per serving:

32 g fat

14 g carb

23 g protein

*For vegan option, replace eggs with meat-free substitute

Nutrition

  • Calories: 378

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egg bacon avocado bowl breakfast low carb

Egg Broccoli + Turkey Muffins

These little savory muffins are full of comfort, without the carbs. They’re gluten-free, dairy-free, low-carb, and amazing as a batch-prepped breakfast or snack!

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Egg Broccoli + Turkey Muffins

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  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Yield: 6 1x
  • Category: Breakfast, lunch, Snack

Ingredients

Units Scale
  • 1/2 head broccoli
  • 5 eggs (medium to large)
  • 1 clove garlic (minced)
  • 1 pinch chili flakes (optional)
  • 4 slices turkey (from deli)
  • 1/3 cup cheddar (shredded)

Instructions

  1. Preheat the oven to 360°F(180°C).
  2. Place the broccoli in a pot of boiling water and cook for approx. 3 minutes. Strain and cut into small pieces.
  3. Beat the eggs in a medium-size bowl, add the minced garlic and season with salt and pepper, and chili flakes if using.
  4. Grease a 6 muffin tray with oil or butter, and fill the muffin tin with evenly divided broccoli, ham, and grated cheese. Pour the beaten eggs into the muffin tin and bake in the oven for 10-15 minutes, or until eggs have set.

Notes

Per muffin nutrition:

6 g fat

4 g carb

10 g protein

*For vegan option, replace cheese with plant-based cheese + replace turkey with meat-free option.

Nutrition

  • Calories: 102

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Avocado + Egg Salad

This delicious high-fat take on egg salad is a perfect breakfast or lunch, and can be easily paired with whole-grain or grain-free bread for a quick toast or filling sandwich.

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Avocado + Egg Salad

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  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 2 1x
  • Category: Breakfast, lunch, Snack

Ingredients

Scale
  • 3 eggs (medium to large)
  • 1 clove garlic (minced)
  • 1 avocado (ripe)
  • 1 tsp lemon juice
  • 1 tsp olive oil
  • 3 TBSP cilantro (fresh, chopped)

Instructions

  1. Boilthe eggs (put in warm water and cook 5 and a half minutes after the water hasboiled, then pour cold water in the pot and cool). Once cooled, peel and chop into cubes and put in a bowl.
  2. Press the garlic,and addto the eggs.
  3. Half the avocado, remove the stone and cut the flesh into cubes. Place the avocado and cilantro the bowl. Drizzle with lemon juice and olive oil.
  4. Season everything with salt and pepper, and gently mix. Garnish with more cilantro.
  5. Serve immediately on whole-grain or grain-free bread or on its own.

Notes

Per serving:

24 g fat

9 g carb

11 g protein

Nutrition

  • Calories: 298

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Turmeric Poached Eggs

The addition of anti-inflammatory turmeric to these poached eggs adds a subtle spiciness that’s *just right*.

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Turmeric Poached Eggs

turmeric poached eggs breakfast anti-inflammatory
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  • Prep Time: 10 minutes
  • Cook Time: 5 minutes
  • Total Time: 15 minutes
  • Yield: 2 1x
  • Category: Breakfast, lunch, Snack

Ingredients

Units Scale
  • 2 tsp pine nuts
  • 1 3/4 cups fresh spinach
  • 5/8 cup tomatoes (halved)
  • 1 TBSP olive oil
  • 1 TBSP white wine vingegar
  • 1 tsp ground turmeric
  • 2 eggs (medium sized)

Instructions

  1. Heat a dry frying pan and toast the pine nuts for 2 minutes, then set aside.
  2. In the meantime, heat the oil in a frying pan and stirfry the spinach and tomatoes for 2 minutes on medium heat until wilted. Season with salt and pepper.
  3. Bring a pot of water to a boil and add in the vinegar and turmeric. Turn the heatdown so that the water no longer bubbles. Carefully break in the egg and poach for 3 minutes; repeat with the second egg.
  4. Divide the spinach over two bowls, top with the poached egg and sprinkle with toasted pine nuts. Season withsalt and pepper. Breakopen the eggs just before serving.

Notes

Per serving:

15 g fat

12 g carbs

14 g protein

Nutrition

  • Calories: 219

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turmeric poached egg breakfast healing bowls recipe

Cottage Cheese + Basil Omelet

This Mediterranean-flared omelet is nothing short of delicious!

*Wanna get a more rich flavor? Sub the cottage cheese for feta!

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Cottage Cheese + Basil Omelet

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  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 4 1x
  • Category: Breakfast, lunch, Snack

Ingredients

Units Scale
  • 6 eggs (large)
  • 4 TBSP water
  • 1 TBSP avocado oil (or olive oil)
  • 1 bunch basil (fresh)
  • 7/8 cup cottage cheese (organic)
  • 12 cherry tomatoes

Instructions

  1. Beat the eggs with the water and season with salt and pepper. 
  2. Heat ¼ oil in a frying pan and bake 1 thin omelet, repeat until you have 4 omelets. Keep them warm under aluminumfoil.
  3. Chop the basil finely and mix with the cottagecheese. Seasonwith freshly ground pepper. 
  4. Cutthe tomatoes into quarters. Divide the cottage cheese and tomato over theomelets and roll them up. Cut diagonally and serve immediately.

Notes

Nutrition per serving:

14 g fat

3 g carb

15 g protein

Nutrition

  • Calories: 200

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cottage cheese basil omelet low carb anti-inflammatory breakfast snack

Herby Breakfast Sausages

When you need a savory protein kick to get your day started, these breakfast sausages loaded with herbs do just the trick!

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Herby Breakfast Sausage

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  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 4 1x
  • Category: Breakfast

Ingredients

Units Scale
  • 9 oz ground pork (organic, pastured / or ground chicken or turkey)
  • 1 tsp salt and pepper (to taste)
  • 2 TBSP sage (fresh, chopped)
  • 2 TBSP basil (fresh, chopped)
  • 1 TBSP coconut oil (extra virgin, unrefined)

Instructions

  1. In a bowl, mix together the pork with salt, pepper, sage, and basil. Combine well and shape into eight sausages.
  2. Heat the coconut oil in a large non-stick frying pan and cook the sausages over medium heat until well browned and thoroughly cooked.
  3. Serve hot or store in the refrigerator for later.

Notes

Nutrition per piece:

3 g fat

2 g carb

7 g protein

Nutrition

  • Calories: 56

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herby breakfast sausage low carb