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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!

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.

Want the free printable PDF guide to learn how to Fall Anti-Inflammatory Meal Prep for crazy busy fall weeks? Click the image below to grab it! 👇👇👇

Step 2: Put them all in the blender

Honestly this is why smoothies are so darn easy. You just put them all in the blender at once.

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

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

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

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.

Step 4: Assess sweetness

I always like to do a little taste-test and just make sure the sweetness is where I like it. If it needs more, I add a tiny bit at a time. If there’s no sweetener in the recipe, I add a natural zero calorie sweetener like liquid stevia, monk fruit, or erythritol.

Step 5: Pour it up + enjoy!

In all honesty, sometimes smoothies make way more than I can handle in one sitting. So if it’s a bit too much, just store it in the fridge for up to a day.

Love fall anti-inflammatory recipes? Check out my Fall Anti-Inflammatory Meal Prep Session where I prep for 4+ meals in about an hour! CLICK HERE to read!

And here’s the printable recipe:

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

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An anti-inflammatory green smoothie made with fall superfoods.

Author: Laura @ TRUEWELL
Prep Time: 5 minutes
Total Time: 5 minutes
Yield: 1 1x
Category: Breakfast, Snack
Method: Blender

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)

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Instructions

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

Notes

Per serving:

Fat- 9g

Carbs-40g

Fiber-7g

Protein-12g

Nutrition

Calories: 267

Want the free printable PDF guide to learn how to do Fall Anti-Inflammatory Meal Prep for crazy busy fall weeks? Click the image below to grab it! 👇👇👇

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Winter Pear and Yogurt Bowl

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!

This recipe is also featured in the Winter Anti-Inflammatory 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.

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:

Cut off a thin slice from the bottom of the pear so it sits flat
Cut the top skinny part off
Use an apple corer/slicer the same way you would an apple

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

Winter Pear and Yogurt Bowl

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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
2–3 drops liquid stevia
1/8 tsp vanilla extract
1/8 cup pepitas ((pumpkin seeds))

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Instructions

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

Like this recipe? Prep it and 5 others with the Winter Anti-Inflammatory Meal Prep Guide! {Click the image to grab it!}👇

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.

The printable recipe is below, and it’s also featured in our Winter 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.

Instead, get a bundle of whole kale leaves.

Step 2: Trimming kale for kale chips

One method I’ve found to trim kale leaves is to hold the end of the stem, and use a paring knife to sort of scrape the leafy part away from the stem.

You do have to be careful that you don’t cut through the stem, especially if your knife is super sharp.

The other option would be to lay the whole leaf flat and just cut out the stem. Or, you could fold the leaf in half and just make a single cut to remove the stem of the kale.

Once the stems are removed, simply tear the pieces in medium to large chunks and place in a bowl.

Step 3: Massaging kale for kale chips

Adding oil is going to help with the crispness, so drizzle some avocado, warmed coconut oil, or MCT oil on the kale leaves in the bowl.

Some people don’t think it’s necessary, but I do like to massage the leaves to loosen the fibers. Also this allows the oil to get evenly distributed.

You’ll literally just stick your hands in, massage the leaves, and turn over chunks as you’re working to get the oil on everything.

*DON’T SEASON YET!

Step 4: Cooking kale for kale chips

Cooking the kale is super easy. You simply place the contents of the bowl on a large baking pan.

Kale cooks at 300 degrees F for about 20 minutes or so. Keep an eye out and make sure they’re getting browned (this is how they get crispy) without getting burned.

Step 5: Cool, season, and enjoy!

Let them cool to finish crisping, and then add sea salt or any other seasonings you wish. It’s best to wait until they’re cooked to season because they shrink and it’s really easy to over-season your kale chips.

Kale Chips flavor options

Some flavor options are:

Ranch (nutritional yeast + lemon juice + salt)
Chili Lime (chili powder + lime juice + salt)
Salt and Vinegar (vinegar + salt)

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

Crispy Kale Chips

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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)

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Instructions

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

Like this recipe? Prep it and 5 others with the Winter Anti-Inflammatory Meal Prep Guide! Click the image below to grab it! 👇

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.

I’m embarrassed to admit that every time I thought of leeks, I remembered the scene in Bridget Jones’ Diary where she tried to make leek soup and left the blue rubber band in it and the entire soup was blue. 😝 😹

But thankfully I got over it and now absolutely love the taste of leeks! Which is why this soup is so great. It truly embodies the anti-inflammatory winter produce with a warm, creamy, and filling soup.

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

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!)

Roasted Leek and Cauliflower Soup

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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)

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Instructions

Preheat oven to 350 degrees F. Spread the cauliflower florets and leeks on a baking sheet. Drizzle with 1 TBSP avocado oil and lightly season with salt and pepper.
Roast for 25 minutes, turning pan halfway through. Let it get lightly browned but not burned.
Let cool about 5-10 minutes, then, into a high-powered blender add all the roasted vegetables, almond butter, thyme leaves, lemon juice and half the water (1 1/2 cups).
Blend until pureed, then add the remaining ingredients and pulse a few more times.
Pour into a saucepan and let the soup heat until warmed up completely. Adjust seasonings to taste.
You may add more water or even broth if the soup is too thick.
Top with a dollop of sour cream or organic bacon crumbles. Enjoy

Like this recipe? Prep it and 5 others with the Anti-Inflammatory Winter Freestyle Meal Prep Guide! {Click the image to grab it!}👇

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!

Want the free printable PDF guide to learn how to do Fall Anti-Inflammatory Meal Prep for crazy busy fall weeks? Grab the free GUIDE by clicking the image below! 👇👇👇

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.

Prepare the 2 parts of your pumpkin spice latte

First, you need to go ahead and start your coffee brewing. This will take a few minutes.

While your coffee is brewing, add that cup of nondairy milk to a small saucepan and turn it to medium heat, then add in your sweetener, and the pumpkin puree.

And then whisk it really well until it’s all mixed together,and let it get really warm.

Then turn off your heat, add the vanilla extract and pumpkin spice, give it another good whisk…

And then you’re ready to pour it up!

Pour it up like a barista

Put the coffee in your mug first, then pour the pumpkin milk mixture into the coffee.

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 Meal Prep session where I made 4+ anti-inflammatory meals for the week with NO meal plan in place!

Pumpkin Spice Latte | Anti Inflammatory, Keto, Vegan

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

Author: Laura @ TRUEWELL
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Yield: 1 1x
Category: Drinks
Method: Cooktop

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

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Instructions

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

Want the free printable PDF guide to learn how to do Fall Anti-Inflammatory Meal Prep for crazy busy fall weeks? Grab the free GUIDE by clicking the image below! 👇👇👇

Turmeric Ginger Butternut Squash Soup

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 fall and winter months and keep you cozy!

Ingredients

Butternut squash

This fall and winter squash has a creamy texture when pureed, and is packed full of phytochemicals. They can be a little intimidating to cook the first time, but once you’ve done it, you’ll see it’s no problem.

Baby Spinach

Baby greens like this are amazing ways to get in your calcium, folate, iron, and other minerals and vitamins. Also, since it’s cooked in this butternut squash soup, you’ll absorb more calcium and iron.

Turmeric and Ginger

Both of these ingredients are well known for their anti-inflammatory properties.

Lentils

Lentils are a staple of the Mediterranean diet, and I love the use of them in this recipe because they add some plant-based protein and fiber. This helps prevent blood sugar spikes, which also helps stave off chronic inflammation.

Instructions

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.
In a large pot, drizzle oil and add onion, garlic, and ginger. Cook until the onions are clear, stirring often.
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.
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.
Add half of the soup mixture into blender and puree until smooth. Pour back into the soup pot.
Stir in the baby spinach and simmer until the spinach is wilted.
Divide into bowls, serve, and enjoy!

Notes

*Save some time by buying butternut squash already cubed and steaming it to get it soft enough to puree.

*Kale can be subbed in for the baby spinach.

*If you like your soup to feel ‘chunkier’, cook the lentils and add them AFTER you puree the other ingredients. This may also help to have an even lower blood sugar response.

fall anti inflammatory meal prep guide pdf

Click the image to grab the free Fall Anti-Inflammatory Meal Prep Guide ! 👆

Turmeric Ginger Butternut Squash Soup

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This delicious and cozy anti-inflammatory soup really should be a staple in your household in the fall and winter months. Chock full of anti-inflammatory ingredients, this butternut squash soup will also give you an injection of vitamins and minerals.

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)

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Instructions

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.
In a large pot, drizzle oil and add onion, garlic, and ginger. Cook until the onions are clear, stirring often.
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.
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.
Add half of the soup mixture into blender and puree until smooth. Pour back into the soup pot.
Stir in the baby spinach and simmer until the spinach is wilted.
Divide into bowls, serve, and enjoy!

Notes

*Save some time by buying butternut squash already cubed and steaming it to get it soft enough to puree.

*Kale can be subbed in for the baby spinach.

*If you like your soup to feel ‘chunkier’, cook the lentils and add them AFTER you puree the other ingredients. This may also help to have an even lower blood sugar response.

📌PIN IT FOR LATER!

Low Carb Eggplant Parmesan Casserole (Without Breadcrumbs)

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

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

😎🍉THIS LOW-CARB EGGPLANT PARMESAN CASSEROLE RECIPE IS FEATURED IN OUR SUMMER ANTI-INFLAMMATORY MEAL PREP SESSION + GUIDE! CLICK HERE TO SEE IT IN ACTION AND GET THE FREE MEAL PRINTABLE MEAL PREP GUIDE!

Why This Eggplant Casserole Recipe is a Game Changer

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

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

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

Simple and Flavorful Ingredients

Eggplant

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

Low Carb Marinara

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

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

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

Cheeses

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

Extra virgin olive oil

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

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

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

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

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

Ideas for Customizing Your Eggplant Casserole to Your Tastes

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

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

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

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

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

Frequently Asked Questions About Eggplant Casserole

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

How do I prepare the eggplant?

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

Can I use other vegetables besides eggplant?

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

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

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

Can I make this dish ahead of time?

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

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

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

Low Carb Eggplant Parmesan Casserole (Without Breadcrumbs)

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

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

Ingredients

Units Scale

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

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Instructions

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

Notes

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

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

Nutrition

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

📌 PIN IT FOR LATER!

Savor the Season: Pesto Chicken with Zucchini and Squash Medley

When it comes to fresh and easy for anti-inflammatory summer dinners, this Pesto Chicken with Zucchini and Squash Medley are at the top of the list!

This fresh recipe takes advantage of the anti-inflammatory summer produce, while giving a super yummy, balanced, and low carb dinner in no time. Plus it’s super easy to meal prep!

😎🍉THIS PESTO CHICKEN WITH ZUCCHINI AND SQUASH MEDLEY RECIPE IS FEATURED IN OUR SUMMER ANTI-INFLAMMATORY MEAL PREP SESSION + GUIDE! CLICK HERE TO SEE IT IN ACTION AND GET THE FREE MEAL PRINTABLE MEAL PREP GUIDE!

I LOVE recipes that use several seasonal and fresh produce options like this one. I grew up on a farm, so we always had a ton of fresh vegetables during the summer. But… we didn’t make pesto, like…ever.

It took until I was a real grownup before I started venturing in Italian cuisine beyond spaghetti and meatballs. And boy was I missing out!

Pesto is the perfect dressing for this dish, as the ingredients for it are in season during summer as well.

You’ll need:

Ingredients

1 lb boneless, skinless chicken breasts
Salt and pepper to taste (approx 1/2 tsp of each)
2 medium zucchini
2 medium summer squash
1/2 onion, yellow or red
2 TBSP avocado oil
Fresh Easy Pesto

Instructions

Chicken

Cut the chicken breast into cubes, then toss into a large pan with the avocado oil. Cook until mostly cooked through.

If you’re looking for a plant-based or vegan recipe, the chicken can easily be subbed out for firm (organic!) tofu or white beans (canned).

Zucchini , squash, and onion

Wash and cut the zucchini and squash into cubes. Roughly chop the onion.

When chicken is nearly done, add the zucchini, squash, and onion, and season everything with salt and pepper.

Saute until the zucchini and squash are soft and cooked.

Remove from heat.

Plating

Toss the medley with our Fresh and Easy Pesto, then plate and serve.

Notes

Make sure to use the freshest zucchini and summer squash you can. And during the summer you may find several different varieties. They’re pretty much all delicious and cook about the same, so get creative if you want!
The chicken can be subbed out for firm tofu or even white beans if you’d like this to be plant-based or vegan.

Savor the Season: Pesto Chicken with Zucchini and Squash Medley

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This fresh recipe takes advantage of the anti-inflammatory summer produce, while giving a super yummy, balanced, and low carb dinner in no time. Plus it’s super easy to meal prep!

Author: Laura Brigance, MS, CHC
Prep Time: 5 minutes
Cook Time: 15
Total Time: 20 minutes
Yield: 4 1x
Category: Dinner
Method: Cooktop
Cuisine: Italian

Ingredients

Scale

- 1 lb boneless, skinless chicken breasts
- Salt and pepper to taste (approx 1/2 tsp of each)
- 2 medium zucchini
- 2 medium summer squash
- 1/2 onion, yellow or red
- 2 TBSP avocado oil
- Fresh Easy Pesto

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Instructions

Cut the chicken breast into cubes, then toss into a large pan with the avocado oil. Cook until mostly cooked through.
Wash and cut the zucchini and squash into cubes. When chicken is nearly done, add the zucchini and squash, and season everything with salt and pepper. Saute until the zucchini and squash are soft and cooked.
Remove from heat.
Toss the medley with our Fresh and Easy Pesto, then plate and serve.

Notes

Make sure to use the freshest zucchini and summer squash you can. And during the summer you may find several different varieties. They’re pretty much all delicious and cook about the same, so get creative if you want!
The chicken can be subbed out for firm tofu or even white beans if you’d like this to be plant-based or vegan.

Nutrition

Serving Size:
Calories: 495
Fat: 36.4 g
Saturated Fat: 6.1 g
Carbohydrates: 11.1 g
Fiber: 3 g
Protein: 30.6 g

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Fresh Cilantro Lime Dressing

This Fresh Cilantro Lime Dressing is not only a refreshing and yummy summer classic, but it also boasts incredible anti-inflammatory properties.

😎🍉THIS FRESH CILANTRO LIME DRESSING RECIPE IS FEATURED IN OUR SUMMER ANTI-INFLAMMATORY MEAL PREP SESSION + GUIDE! CLICK HERE TO SEE IT IN ACTION AND GET THE FREE MEAL PRINTABLE MEAL PREP GUIDE!

Crafted with a handful of wholesome and fresh summer ingredients, this Anti-Inflammatory Cilantro Lime Dressing is a simple yet powerful addition to your kitchen repertoire.

By incorporating this dressing into your meals, you can effortlessly infuse your dishes with health-enhancing benefits, promoting well-being from within.

Ingredients

1 bunch of fresh cilantro
1 TBSP minced garlic
3 TBSP lime juice
1/4 cup extra virgin olive oil
1 avocado
1/2 tsp salt (or to taste)

Instructions

This sauce is so easy. You literally throw everything in a high-powered blender and pulse into a sauce. Done.

*If your blender isn’t blending this, it’s perfectly ok to add a few more TBSP lime juice and/or EVOO until the blender can do its thing.

Notes

Store up to 3 days in the fridge (the sauce will naturally start to brown due to the avocado.)
Perfect on our Paleo Chicken Fajita Bowls recipe!

Fresh Cilantro Lime Dressing

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This Fresh Cilantro Lime Dressing is not only a refreshing and yummy summer classic, but also boasts incredible anti-inflammatory properties.

Author: Laura Brigance, MS, CHC
Prep Time: 5 minutes
Total Time: 5 minutes
Yield: 4 1x
Category: Dinner
Method: Blender
Cuisine: Mexican

Ingredients

Scale

1 bunch of fresh cilantro
1 TBSP minced garlic
3 TBSP lime juice
1 avocado
1/2 tsp salt (or to taste)

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Instructions

Throw all the ingredients in a blender.
Blend until smooth.

Notes

- Store up to 3 days in the fridge (the sauce will naturally start to brown due to the avocado.)

- Perfect on our Paleo Chicken Fajita Bowls recipe!

Nutrition

Serving Size:
Calories: 103
Fat: 8.9 g
Saturated Fat: 1.2 g
Carbohydrates: 6.8 g
Fiber: 4.1 g
Protein: 1.4 g

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Low-Carb Marinara Sauce

Packed with vibrant flavors and anti-inflammatory ingredients, this Low-Carb Marinara Sauce is a delicious way to keep inflammation at bay and blood sugar balanced.

Say goodbye to traditional marinara sauces loaded with sugars and unhealthy additives, and say hello to a healthier, low-carb alternative that doesn’t compromise on taste.

Each spoonful of this delightful sauce boasts a harmonious blend of antioxidant-rich tomatoes, aromatic herbs, and a hint of garlic, providing a burst of flavor that will leave you craving for more. (Seriously- my kids would rather have this than the store-bought kind.)

😎🍉THIS LOW-CARB MARINARA RECIPE IS FEATURED IN OUR SUMMER ANTI-INFLAMMATORY MEAL PREP SESSION + GUIDE! CLICK HERE TO SEE IT IN ACTION AND GET THE FREE MEAL PRINTABLE MEAL PREP GUIDE!

What makes this marinara different is two things:

We don’t add any sugar like so many of the store-bought brands do. Sugar is highly inflammatory, as well as addictive, so we eliminate that right off the bat. Tomatoes are already slightly sweet so there’s no reason to add it in the first place.
Instead of extra virgin olive oil, we use avocado oil (see ingredients below for more details.)

Ingredients

Tomatoes

Tomatoes, the star ingredient, are bursting with lycopene—an antioxidant known to reduce inflammation and protect against chronic diseases.

Garlic

Alongside tomatoes, we’ve added a touch of garlic, known for its immune-boosting and anti-inflammatory properties, enhancing both the taste and health benefits of this sauce.

Italian seasoning

Dried Italian seasonings add a burst of flavor to this low-carb marinara sauce, but also have antioxidant properties. They’re added right in with all other ingredients at the same time so the flavors can meld as the herbs are rehydrated.

If you happen to have fresh herbs (like oregano, rosemary, and thyme), it’s absolutely fine to add these, but don’t do it until right before the sauce is ready.

Fresh herbs don’t need long to inject their flavors, and shouldn’t be overcooked.

Extra virgin olive oil

Extra virgin olive oil is the quintessential ingredient for Mediterranean fare, so it’s no surprise that it’s the oil of choice for this recipe. My tip for buying EVOO is to check the label and try to find one that comes out of California.

Tests were done several years back and they found that olive oils that come from other countries weren’t 100% olive oil. They were being mixed with cheaper oils, and it was considered legal because of the labeling and import laws in other countries.

In the US they’re strict about that, so buying your EVOO from California ensures you’re actually getting olive oil and not a mix.

Instructions

Peel and smash your garlic, then sautee it right in the pot you’ll be making your sauce in, with the avocado oil in the bottom.
After 1-2 minutes, add all the rest of the ingredients and stir really well.
Let the sauce simmer 15-20 minutes and you’re done!

Notes

This sauce is amazing for dipping as well!
Store in the fridge, sealed, up to a week.

😎🍉THIS LOW-CARB MARINARA RECIPE IS FEATURED IN OUR SUMMER ANTI-INFLAMMATORY MEAL PREP SESSION + GUIDE! CLICK HERE TO SEE IT IN ACTION AND GET THE FREE MEAL PRINTABLE MEAL PREP GUIDE!

Low-Carb Marinara Sauce

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Packed with vibrant flavors and anti-inflammatory ingredients, this Low-Carb Marinara Sauce is a delicious way to keep inflammation at bay and blood sugar balanced.

Author: Laura Brigance, MS, CHC
Prep Time: 5 minutes
Cook Time: 15-20 minutes
Total Time: 0 hours
Yield: 4 1x
Category: Dinner
Method: Cooktop
Cuisine: Italian

Ingredients

Scale

28 oz can crushed tomatoes
2 cloves garlic, smashed
2 TBSP Italian seasoning
1 tsp Extra virgin olive oil
salt + pepper, to taste

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Instructions

Add the crushed tomatoes into a high-powered blender. Pulse until smooth and pureed into a sauce.
In a large pot, saute the garlic with extra virgin olive oil, then add all the other ingredients. Let simmer 15-20 minutes.

Notes

- This sauce is amazing for dipping as well!

- Store in the fridge, sealed, up to a week.

Nutrition

Serving Size:
Calories: 39
Fat: 1.6 g
Saturated Fat: 0.3 g
Carbohydrates: 6.6 g
Fiber: 2.2 g
Protein: 1.4 g

📌PIN IT FOR LATER!

The Effortless Guide to Perfectly Roasted Spring Vegetables Every Time

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

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

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

Choosing the Right Spring Vegetables

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

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

In-season spring vegetables

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

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

Broccoli
Asparagus
Cauliflower
Onions

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

Size, texture, and flavor

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

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

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

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

Prepping your spring vegetables

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

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

Seasoning for Flavor

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

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

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

Roasting techniques

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

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

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

Testing for Doneness

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

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

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

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

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

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

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

Perfectly Roasted Spring Vegetables

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

Author: Laura Brigance, MS, CHC
Prep Time: 10 minutes
Cook Time: 25-30 minutes
Total Time: 0 hours
Yield: 4 1x
Method: Oven

Ingredients

Scale

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

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Instructions

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

Spring Blanched Vegetable Platter

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

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

Ingredients

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

Equipment

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

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

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

Difference between Steaming and Blanching

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

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

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

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

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

Instructions

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

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

Notes

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

Spring Blanched Vegetable Platter

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

Ingredients

Units Scale

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

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Instructions

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

Notes

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

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!

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.

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

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.

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.

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:

sub in ½ cup of Greek yogurt for ½ of the milk, or
add in 1 scoop of chocolate protein powder.

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

woman drinking a red velvet smoothie red beet smoothie

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)

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Instructions

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.
Cut open your avocado and spoon out ½ of it into the blender.
Add the rest of the ingredients to the blender.
Blend on high until super smooth.
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.

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

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

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:

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

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

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

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

FIND EVEN MORE ANTI-INFLAMMATORY RECIPES HERE!

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

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

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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!

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

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

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.

The first is just plain unsweetened Greek yogurt.
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

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

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!

FIND EVEN MORE ANTI-INFLAMMATORY RECIPES HERE!

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

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)

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Instructions

Grate or finely chop the carrot.
Grate the fresh ginger.
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.
Pour and enjoy!

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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 do Fall Anti-Inflammatory Meal Prep for crazy busy fall weeks? Grab the free GUIDE by clicking the image below! 👇👇👇

And here’s how you make it…

Prep Your Ingredients

Although many smoothies are just ‘dump and blend’, this one needs two ingredients pre-frozen: a banana and the pumpkin puree.

We keep bananas that were about to go bad in a baggie in the freezer so I always have them on hand for smoothies (or ice cream). But the pumpkin puree is a different story.

For this smoothie I measured out the pumpkin puree and placed it on a silmat and put it in the freezer. (This should freeze for about 30 minutes to an hour.)

Dump and Blend

Once those 2 ingredients are frozen you’re free to dump them all in a high-powered blender (my choice is the Ninja), including our secret ingredient that we use instead of cream cheese: Silken tofu.

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

Now, if you’ve never eaten or used tofu before, settle down. I used to avoid it like the plague because of all the bad press soy has gotten over the years. The truth is that it’s full of vegan (complete) protein, fiber, and healthy fat.

The reason some soy isn’t considered healthy is because if it’s NOT organic, it’s laden with chemicals, and the soy oil is extremely oxidized.

So choose organic and you’re good to go!

Also, if you can’t find silken (which is a much softer version), you can still use medium or firm, you may just have to add a few TBSP of water and blend longer for it to get super smooth.

Blend all your ingredients until super smooth (scraping the insides of the blender if needed).

Then pour it up and enjoy!

Pumpkin Cheesecake Smoothie

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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

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Instructions

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

Notes

Fat: 11

Carbs: 43

Fiber: 11

Protein: 22

Nutrition

Calories: 323

Grab the free Fall Anti-Inflammatory Meal Prep Guide by clicking the image below! 👇👇👇

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! 💖

Anti Inflammatory Spring Charcuterie Board

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

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

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

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

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

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

AND

Build a super cute Anti Inflammatory Easter Charcuterie Board! 🐇

Anti Inflammatory Spring Charcuterie Board

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

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

Ingredients

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

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Instructions

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

Anti-Inflammatory Easter Charcuterie Board

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

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

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

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

Decide your pattern

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

Divide fruits and veggies

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

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

Disperse color throughout

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

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

Garnish

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

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

Final decor

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

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

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

💖

Anti-Inflammatory Easter Charcuterie Board (or Platter)

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