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

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

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!

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Lemon Tart Smoothie

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!

Keywords: smoothie

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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

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.

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

  • 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!

Keywords: smoothie, gluten free, sugar free, dairy free

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Crispy Kale Chips

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.

crispy kale chips

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

Step 1: Choose your kale

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.

crispy kale chips

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.

crispy kale chips

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.

crispy kale chips

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!

crispy kale chips

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.

crispy kale chips

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)
crispy kale chips

And enjoy! They can be stored in a baggie or container on the counter for a few days.

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Crispy Kale Chips

  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 4 1x
  • Category: Snack

Ingredients

Scale
  • 1 bunch kale leaves (organic)
  • 1 TBSP avocado oil (or warmed coconut, or MCT)

Instructions

  1. Prehead the oven to 300 degress F.
  2. Wash and trim all kale leaves.
  3. Tear leaves into medium to large chunks and place in a large bowl.
  4. Drizzle the oil, and massage to evenly distribute the oil.
  5. Spread the entire bowl of kale on a baking sheet, spreading out as much as possible.
  6. Cook for about 20 minutes, making sure the leaves are getting browned without burning to ensure crispness.
  7. Remove from oven and let cool.
  8. Season with sea salt or any other seasoning of choice.
  9. Enjoy! (Can be stored on counter in a container for a few days)

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free, Vegan

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crispy kale chips
crispy kale chips

Winter Pear and Yogurt Bowl

https://youtu.be/bZlvCU7YRKs

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!

pear and yogurt bowl breakfast

This recipe is also featured in the Winter Freestyle Meal Prep session (check it out and get your free guide!)

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.

winter pear and yogurt bowl breakfast

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!)

woman eating a winter pear and yogurt bowl breakfast

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:

  1. Cut off a thin slice from the bottom of the pear so it sits flat
  2. Cut the top skinny part off
  3. Use an apple corer/slicer the same way you would an apple
pear and yogurt bowl

Here’s what I put into my creamy and nourishing Winter Pear and Yogurt Bowl:

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Winter Pear and Yogurt Bowl

  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Category: Breakfast, Snack

Ingredients

Units Scale
  • 1 cup Greek yogurt, Plain and unsweetened (or coconut or almond yogurt for dairy-free or vegan)
  • 1/2 pear (halved and cored)
  • 1/4 tsp cinnamon
  • 23 drops liquid stevia
  • 1/8 tsp vanilla extract
  • 1/8 cup pepitas ((pumpkin seeds))

Instructions

  1. Dip yogurt into a bowl. Add the stevia and vanilla extract, then stir till completely mixed.
  2. Top with pear slices. Sprinkle with cinnamon.
  3. Enjoy!

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free, Vegan

Did you make this recipe?

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

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pear and yogurt bowl
pear and yogurt bowl

Roasted Leek and Cauliflower Soup

Truthfully, in the past I’d never tried leeks–even in something as yummy as this Roasted Leek and Cauliflower Soup.

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.

roasted leek and cauliflower soup

Try it out, and don’t forget to top it with organic crumbled bacon or even some sharp cheddar and chives!

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

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Roasted Leek and Cauliflower Soup

  • Prep Time: 35 minutes
  • Cook Time: 20 minutes
  • Total Time: 55 minutes
  • Yield: 4 1x
  • Category: Main Course

Ingredients

Units Scale
  • 1 head cauliflower (About 2 cups chopped)
  • 2 leeks (medium to small)
  • 2 TBSP minced garlic
  • 2 TBSP avocado oil (or melted coconut oil)
  • 1/4 cup almond butter (or cashew)
  • 3 tsp thyme leaves (fresh)
  • 3 cups water
  • 1/8 tsp paprika
  • 1 TBSP lemon juice
  • 1 tsp salt and pepper (to taste)

Instructions

  1. 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.
  2. Roast for 25 minutes, turning pan halfway through. Let it get lightly browned but not burned.
  3. 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).
  4. Blend until pureed, then add the remaining ingredients and pulse a few more times.
  5. Pour into a saucepan and let the soup heat until warmed up completely. Adjust seasonings to taste.
  6. You may add more water or even broth if the soup is too thick.
  7. Top with a dollop of sour cream or organic bacon crumbles. Enjoy

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free, Vegan

Did you make this recipe?

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

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roasted leek and cauliflower soup
roasted leek and cauliflower soup

Healthy Pumpkin Spice Latte | Anti-Inflammatory | Sugar Free | Vegan

One of the biggest bummers of going anti-inflammatory was learning that sugar was TOTALLY out. Especially in the fall when I love me some PSL—

However—hope is not lost!

I’ve got a healthy pumpkin spice latte that won’t jack your blood sugar up (or your waistline) like a Starbucks PSL will.

Just for reference, the Starbucks PSL has FIFTY grams of sugar in it!!

It’s sugar-free, dairy-free, anti-inflammatory, and full of pumpkin spice goodness.

{And just in case you don’t have any pumpkin pie spice, you can grab that recipe HERE.}

Now let’s get started!

healthy pumpkin spice latte

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! 👇👇👇

Gather your ingredients

First we start with our ingredients, which are:

Pumpkin puree, coffee, erythritol or other granulated natural sugar-free sweetener, vanilla extract, unsweetened non-dairy milk of your choice, and pumpkin pie spice.

healthy pumpkin spice latte

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.

healthy pumpkin spice latte

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…

healthy pumpkin spice latte

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.

healthy pumpkin spice latte

And enjoy your pumpkin spice latte that has mega anti-inflammatory ingredients WITHOUT the crazy amounts of sugar.

And if you really love anti-inflammatory seasonal fall recipes, check out my Fall Freestyle Meal Prep session where I grabbed random fall produce to make 4+ anti-inflammatory meals for the week with NO meal plan in place!

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Pumpkin Spice Latte | Anti Inflammatory, Keto, Vegan

A healthy pumpkin spice latte that won't skyrocket your bloodsugar!

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

Ingredients

Units Scale
  • 4 oz coffee (strong)
  • 1 cup non-dairy milk (of your choice, unsweetened)
  • 1 TBSP pumpkin puree
  • 2 tsp erythritol (to taste, or granulated natural sugar-free sweetener of choice)
  • 1 tsp vanilla extract
  • 1/4 tsp pumpkin pie spice

Instructions

  1. Brew coffee while making pumpkin milk mixture.
  2. Place a small saucepan on medium heat. Combine milk, pumpkin puree, and erythritol. Whisk together.
  3. Keep whisking until mixture is warm.
  4. Turn off heat. Add vanilla and pumpkin pie spice.
  5. Pour coffee into a mug, then pour pumpkin milk mixture into it.
  6. Enjoy!

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free, Vegan

Did you make this recipe?

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

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! 👇👇👇

healthy pumpkin spice latte

Anti Inflammatory Pumkin Cheesecake Smoothie

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

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

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. 😋

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! 👇👇👇

And here’s how you make it…

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

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.)

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

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).

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

Then pour it up and enjoy!

pumpkin cheesecake smoothie anti inflammatory vegan gluten free
pumpkin cheesecake smoothie anti inflammatory vegan gluten free
Print

Pumpkin Cheesecake Smoothie

The Anti-Inflammatory Vegan Cheesecake Smoothie You've Been Waiting For

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

Ingredients

Units Scale
  • 8 oz tofu (silken)
  • 1 banana (frozen, small)
  • 1/2 cup pureed pumpkin (frozen for 30 min – 1 hour beforehand)
  • 1/4 cup unsweetened almond milk (or other non-dairy alternative)
  • 2 TBSP lemon juice (about 1/2 a lemon, juiced)
  • 1 tsp cinnamon

Instructions

  1. Freeze pureed pumpkin beforehand for 30 min – 1 hour.
  2. Add all ingredients to a high powered blender.
  3. Blend until super smooth. Pour into a glass and enjoy!

Notes

Fat: 11

Carbs: 43

Fiber: 11

Protein: 22

Nutrition

  • Calories: 323

Did you make this recipe?

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

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! 👇👇👇

And if you really love anti-inflammatory seasonal fall recipes, check out my Fall Freestyle Meal Prep session where I grabbed random fall produce to make 4+ anti-inflammatory meals for the week with NO meal plan in place! >>>CLICK HERE<<<

Make sure you COMMENT BELOW on how you like it any substitutions you may have made!

*And don’t forget to PIN it or SHARE! 💖

pumpkin cheesecake smoothie anti inflammatory vegan gluten free

THE Fall Pumpkin Spice Superfood Smoothie

Your New Go-To Fall Anti-Inflammatory Smoothie

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!

pumpkin spice superfood smoothie anti inflammatory

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.

pumpkin spice superfood smoothie anti inflammatory

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! 👇👇👇

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.

pumpkin spice superfood smoothie anti inflammatory

The one caveat for this smoothie (I’d suggest) is to hold off on the egg white powder until everything else is nice and smooth, because it can make it thicker.)

A high-powered blender is always recommended, like this Ninja, or if you want to spend more, the Vitamix is a favorite for a higher price tag.

(Some links may be affiliate links, meaning if you click on and then purchase, I’ll get a portion of the proceeds, at no additional charge to you.) 🙂

Step 3: Assess thickness

If your smoothie is having a hard time blending, you may need to add a little more liquid to it. If it gets too thick it can’t run back down to the bottom where the blades are doing their thang.

pumpkin spice superfood smoothie anti inflammatory

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.

pumpkin spice superfood smoothie anti inflammatory

Love fall anti-inflammatory recipes? Check out my Fall Freestyle Meal Prep Session where I prep for a whole week’s worth of meals by choosing random fall produce, and do it in about an hour! CLICK HERE to read!

And here’s the printable recipe:

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The Pumpkin-Spice Superfood Smoothie: Your New GO TO Fall Smoothie

An anti-inflammatory smoothie made with fall superfoods.

  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Category: Breakfast, Snack

Ingredients

Units Scale
  • 1/2 cup pumpkin puree
  • 1/2 banana (frozen)
  • 1/2 avocado
  • 2 cups baby spinach (fresh)
  • 1 tsp pumpkin pie spice
  • 1/4 piece ginger (fresh, grated)
  • 1/2 cup non-dairy milk (unsweetened)
  • 1/4 cup keto maple syrup (I used Lakanto brand)
  • 2 TBSP egg white powder (or plant-based plain protein powder)

Instructions

  1. Place all ingredients into a high-powered blender.
  2. Blend until smooth.
  3. If too thick, add a few TBSP of water at a time, or 4-5 ice cubes.
  4. Taste test to determine if sweet enough.
  5. Pour into a large glass and enjoy!

Notes

Per serving:

Fat- 9g

Carbs-40g

Fiber-7g

Protein-12g

Nutrition

  • Calories: 267

Keywords: anti-inflammatory, Gluten-Free, nightshade-free, Sugar-Free, Vegan

Did you make this recipe?

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

Want the free printable PDF guide to learn how to Fall Freestyle Meal Prep with NO PLAN for crazy busy fall weeks? Grab the free GUIDE and get a discount on the FALL ANTI-INFLAMMATORY MEAL PLANNING KIT! Get it before the discount goes away! 👇👇👇

PIN it or SHARE! 💖

pumpkin spice superfood smoothie anti inflammatory

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! 🐇

Print

Anti Inflammatory Spring Charcuterie Board

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

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

Ingredients

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

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!

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free, Vegan

Did you make this recipe?

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

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

💖

Print

Anti-Inflammatory Easter Charcuterie Board (or Platter)

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

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

Ingredients

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

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!

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free, Vegan

Did you make this recipe?

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

How to Build an Anti-Inflammatory Charcuterie Board

*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, use, and love.

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.

anti inflammatory charcuterie board

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.

anti inflammatory charcuterie board

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:

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 alcohols 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 probably most of your guests (if this is for a get-together) probably don’t eat by anti-inflammatory guidelines.

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 themes probably shouldn’t include things like zucchini or summer squash while spring and summer themes wouldn’t include cranberries.

anti inflammatory charcuterie board

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.

anti inflammatory charcuterie board

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.

anti inflammatory charcuterie board

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:

Protein

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.

anti inflammatory charcuterie board

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 yogurt 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!

anti inflammatory charcuterie board

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.

anti inflammatory charcuterie board

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! 😉)

STEP 8: Timing

I’ll be the first to warn you that make 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.

anti inflammatory charcuterie board

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 spring charcuterie boards and get the ingredients lists and charcuterie platter ideas of your own! 👇

The ‘Easter’ anti-inflammatory charcuterie platter:

anti inflammatory charcuterie board

The ‘Spring Anti-Inflammatory Charcuterie Board’:

anti inflammatory charcuterie board

And hit me up on Insta! Post your charcuterie board and tag me! @truewell.co

💖

anti inflammatory charcuterie board

Turmeric Ginger Butternut Squash Soup

turmeric ginger butternut squash soup recipe

When it comes to Anti-Inflammatory soups, this Turmeric Ginger Butternut Squash one is 💯! Packed with anti-inflammatory ingredients and vegan (unless you want to add some shredded chicken!), this will warm you right up in those cold months and keep you cozy!

Print

Turmeric Ginger Butternut Squash Soup

  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 4 1x
  • Category: Main Course

Ingredients

Units Scale
  • 1 1/2 TBSP avocado oil (or virgin coconut oil (unrefined))
  • 3 cloves garlic (minced)
  • 1 TBSP ginger (fresh, grated)
  • 1 yellow onion (chopped)
  • 1 butternut squash (or 5 cups (for 4 servings))
  • 1 tsp turmeric (dried)
  • 1 3/4 cup almond milk (unsweetened)
  • 4 cups vegetable broth (low sodium)
  • 1 cup green lentils (dry, rinsed)
  • 3 cups baby spinach
  • 1/2 cup apple cider vinegar (or lemon juice)

Instructions

  1. Preheat oven to 400 F, cut butternut squash in half and lay it facing downward on a pan covered in foil. Cook for 40 minutes.
  2. In a large pot, drizzle oil and add onion, garlic, and ginger. Cook until the onions are clear, stirring often.
  3. Pour in the milk, broth, and lentils, and stir. Bring to a boil over medium-high heat and then reduce heat, cover and simmer for 20 minutes, until lentils are cooked through.
  4. When the squash is finished cooking, remove from oven, spoon out and discard seeds. Then scoop out the flesh and place in a high-powered blender.
  5. Add half of the soup mixture into blender and puree until smooth. Pour back into the soup pot.
  6. Stir in the baby spinach and simmer until the spinach is wilted.
  7. Divide into bowls, serve, and enjoy!

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, nightshade-free, Sugar-Free, Vegan

Did you make this recipe?

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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 cold-weather comfort food.

Print

Simple Roasted Tomato Soup

  • 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).

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, Sugar-Free, Vegan

Did you make this recipe?

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

simple roasted tomato soup recipe vegan easy healthy

Creamy Collard Greens Soup

Being from the South, I’ve had my fair share of collard greens as a kid–but never collard greens soup. Well, I’ve had my fair share of adults trying to get me to eat my collard greens as a kid. I was never a huge fan (being more of the ‘addicted to sugar‘ type).

creamy collard greens soup recipe anti-inflammatory vegan

But as an adult? Not only do I know the superpower of greens, I’ve experimented through the years to see what works, what doesn’t, and what I can tolerate in the name of getting needed nutrients and fiber into my body. (Cause my body does so much better when I’m taking care of it this way!)

creamy collard greens soup recipe anti-inflammatory vegan

This Creamy Collard Greens Soup recipe is not only right up there with ‘what works’, but my kids didn’t even know the difference between this and the broccoli-potato soup they regularly order at the steakhouse down the road. (Win for Mama!!)

So technically potatoes aren’t necessarily ‘frowned upon’ in an anti-inflammatory diet (unless you have to avoid nightshades). But what does happen is that they’re such a high-glycemic vegetable that it can raise blood sugar levels. High blood sugar is inflammatory.

That being said, I’ve been able to sub in butternut squash repeatedly on recipes (like this one) and my kids didn’t even know! They thought they were orange-y potatoes!

creamy collard greens soup recipe anti-inflammatory vegan

So without further ado, the collard green soup that my kids think is full of potatoes… (and other greens they think are NOT collards)… 😁

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

Print

Creamy Collard Greens Soup

  • Prep Time: 25 minutes
  • Cook Time: 10 minutes
  • Total Time: 35 minutes
  • Yield: 6 1x
  • Category: Main Course

Ingredients

Units Scale
  • 1 butternut squash
  • 1 yellow onion
  • 1 TBSP garlic (freshly chopped)
  • 4 cups chicken broth (low-sodium)
  • 8 oz collard greens (1 bunch, stemmed and chopped)
  • 2 tsp salt (to taste)
  • 1/2 tsp pepper (to taste)
  • 2 TBSP avocado oil
  • 1 TBSP hot sauce (optional, to taste)
  • 1/2 cup dairy-free sour cream (optional)
  • 5 slices bacon (organic, uncured, (optional!))

Instructions

  1. Preheat oven to 400 degrees F.
  2. Cut butternut squash in half lengthwise and place face down on rimmed baking pan lined with foil. Once oven is preheated, place in oven for 30-40 mimutes, until squash is cooked through.
  3. Stem and chop onions and collard greens.
  4. Heat a large pot on medium high and place avocado oil and onions in the pot. Saute until clear.
  5. Add the collard greens and cook down until tender. Add the garlic and stir often.
  6. When squash is cooked, remove from oven and flip the pieces over. Spoon out seeds and discard.
  7. Spoon out chunks of squash into a high-powered blender. Add the collard mixture.
  8. Blend until super creamy. Pour back into pot.
  9. Simmer on cooktop until time to eat.
  10. Top with dairy-free sour cream. {And if using bacon bits, cook bacon, chop, and sprinkle on top.}
  11. Enjoy!

Keywords: anti-inflammatory, Gluten-Free, nightshade-free, Vegan

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

creamy collard greens soup recipe anti-inflammatory vegan
creamy collard greens soup recipe anti-inflammatory vegan

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

  • 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.

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, Vegan

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Red lentil soup vegan gluten free healthy easy

Cucumber Cherry Lime Mocktail

What a better way to celebrate summer than to use in-season ingredients that have the bonus of giving us better sleep — like this Cucumber Cherry Lime Mocktail!

Although this craft mocktail contains cherry juice, which is essentially straight fructose, the cucumber’s fiber will help blunt the blood-sugar spike. Also, tart cherry juice has mega phyto-nutrients and antioxidants!

{If you’re diabetic or pre-diabetic, please be smart about consuming drinks with fruit juice. This is technically sugar free, but that only means ‘added sugars’. The fruit juice still contains fructose!}

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Cucumber Cherry Lime Mocktail

  • Prep Time: 7 minutes
  • Total Time: 7 minutes
  • Yield: 1 1x
  • Category: Drinks

Ingredients

Units Scale
  • 1/3 cup cucumber (peeled and chunked)
  • 1/8 cup tart cherry juice (Montmorency cherry juice)
  • 1/8 cup lime juice (fresh is best)
  • 4 oz seltzer water (plain, unflavored)

Instructions

  1. In high-powered blender cup, place cucumber chunks, cherry juice, and lime juice.
  2. Pulse 20-30 seconds until completely smooth.
  3. Pour into glass over ice cubes.
  4. Fill with seltzer water and serve.

Keywords: Dairy-Free, Gluten-Free, Vegan

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Cherry Sour Mule Mocktail

An amazing way to celebrate cooler weather and earlier nighttime hours is to combine tart cherry (for its sleep-inducing properties) with a Moscow mule to make this delectable Cherry Sour Mule Mocktail.

Although this mocktail is technically sugar-free, it does have tart cherry juice in it, which is basically straight fructose. Tart cherry juice does have less sugar than other cherries, so pay attention to the type you’re buying (it will say Montmorency cherry juice).

So if you’re able to have a bit of sugar and need a boost in sleep, this Cherry Sour Mule Mocktail could be the perfect warm-weather after-dinner beverage!

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Cherry Sour Mule Mocktail

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

Ingredients

Units Scale
  • 1/3 cup tart cherry juice (Montmorency cherry juice)
  • 1/4 cup lime juice (fresh is best)
  • 1 can diet ginger beer (Zevia Mixers is a great brand)
  • 1 sprig mint (for garnish + aroma)

Instructions

  1. Place large ice cube or ball in a copper mug.
  2. Pour lime juice and cherry juice over ice.
  3. Fill with diet ginger beer.
  4. Garnish with mint + enjoy!

Keywords: Dairy-Free, Gluten-Free, Vegan

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Raspberry Nice Cream

If you’re looking for a delicious summery treat to cool down, this tart and cool fruity ice cream with a sherbet feel is the best!

Super easy to make, no added sugars (it does have natural sugars in the berries and bananas, but comes with all the fiber goodness), and phytonutrients from these gorgeous raspberries!

*On a side-note, I know lots of readers + clients who aren’t crazy about the seeds in raspberries (myself included). If that’s the case, it’s perfectly fine to sub out the raspberries for blueberries, strawberries, or any other berry that’s frozen and does not have sugar added.

Enjoy!

Raspberry Nice Cream

A submlime and sugarfree sorbet-type ice cream for raspberry lovers!

  • Food Processor
  • Freezer safe container with lid (for storage)
  • 2 bananas (frozen, sliced)
  • 1 1/2 cups frozen raspberries
  • 2-3 TBSP milk of choice
  • 2 tsp vanilla extract
  1. Place the frozen bananas and raspberries into the food processor, add the vanilla extract and almond milk. Blend until creamy.

  2. You may need to add one or two tablespoons of milk, to achieve a thicksmoothie like consistency. 

  3. Serve immediately (soft-serve) or transfer into a dish or plasticcontainer, cover with a lid and freeze for 2 hours. 

Dessert, Snack
Dairy-Free, Gluten-Free, Low-Carb, Sugar-Free, Vegan