Fresh Easy Pesto

Our Fresh Easy Pesto boasts a vibrant blend of aromatic basil leaves, rich extra virgin olive oil, toasted nuts, and zesty garlic. It’s super simple to make and takes a boring dish to amazing in, like, 5 minutes!

fresh easy pesto

😎🍉THIS FRESH EASY PESTO 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!

Not only does this Fresh Easy Pesto recipe provide an explosion of flavors, but it also offers a myriad of health advantages. The basil leaves contain essential oils that have been found to possess anti-inflammatory properties, helping to reduce swelling and pain.

The extra virgin olive oil is packed with heart-healthy monounsaturated fats, known for their anti-inflammatory effects, while also providing a luscious texture to the pesto.

Ingredients

Basil

Basil is such an aromatic herb, and summer dishes are perfect with it! Honestly, herbs like this can get so expensive that we just grow them on our back patio. I even have friends who grow them in their kitchen window boxes to enjoy the health and flavor benefits.

I know you may be tempted to buy the chopped basil at the grocery store, but I beg you to use super fresh, it makes such a difference!

Parmesan

Parmesan is another ingredient that can get real pricey, real quick. Grating your own is always the best option, because when a manufacturer does it, they add some type of starch to keep it from clumping. This can affect any recipe you’re making. So I always advise buying a block of parmesan and grating it yourself.

fresh easy pesto

Extra virgin olive oil

Extra virgin olive oil is the perfect oil for this recipe, because you’re not cooking it. SO many food bloggers and cooking websites have it wrong on this! EVOO has a very low smoke point, which means if you cook with it, it will burn and oxidize easily.

That’s why fresh sauces and dressings like this recipe are perfect for the bold flavor of extra virgin olive oil. If you don’t have any on hand, you can sub avocado oil.

Minced garlic

Garlic can be tricky to keep on hand because it tends to dry out really fast if it’s not super fresh. And it can be tricky to find super fresh. Even though it’s super convenient to keep a jar of minced garlic on hand in the fridge, I don’t always advise it because they add preservatives to keep it from going bad.

That being said, if I’ve had a run of our grocery store giving me dried-out old garlic cloves, I’ve been guilty of throwing my hands up and buying a jar of minced. Do what’s best for your household. 🙂

ingredients for fresh easy pesto

Pine nuts

Pine nuts are really thought of as essential to classic pesto recipes. But many people are allergic to nuts, and they can also get really expensive. There’s been a huge trend in using different types of nuts in leu of pine nuts, so it’s absolutely ok to sub out a different type of nut, or just omit them altogether.

I will say I love experimenting with different flavors, so if you’re a curious cook like me, try some walnuts or cashews!

Instructions

Literally the only prep you need for this is to throw it into the blender in the order the recipe says. Done and done!

Notes

Make sure to store this in a sealed container, and you can even double or triple this to make sure you have enough on hand for a couple of weeks!

😎🍉THIS FRESH EASY PESTO 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!

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Fresh Easy Pesto

Our Fresh Easy Pesto boasts a vibrant blend of aromatic basil leaves, rich extra virgin olive oil, toasted nuts, and zesty garlic. It’s super simple to make and takes a boring dish to amazing in, like, 5 minutes!

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

Ingredients

Units Scale
  • 2 cups fresh basil leaves
  • 1/2 cup Parmesan (freshly grated)
  • 1/2 cup extra virgin olive oil
  • 1 TBSP minced garlic (about 3 cloves)
  • salt + pepper to taste
  • 1/3 cup pine nuts (or other nuts / optional)

Instructions

  1. Place basil and nuts in a high-powered blender and pulse 3-4 times.
  2. Add garlic and cheese and pulse again.
  3. Add olive oil and pulse until smooth.

Notes

*Use over salads or even as a dip!

*Store in fridge for up to 2 weeks; may need to let come to room temperature before using as olive oil can solidify in the fridge.

Nutrition

  • Serving Size:
  • Calories: 408
  • Fat: 42.5 g
  • Saturated Fat: 7.5 g
  • Carbohydrates: 5.1 g
  • Fiber: 2.3 g
  • Protein: 6.5 g

Keywords: fresh easy pesto, anti inflammatory dressing, anti inflammatory recipes

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fresh easy pesto

Grilled Salmon with Sauteed Green Beans for a Quick + Healthy Summer Meal

Summer is in full swing, and there’s nothing quite like a sizzling grill to usher in the season. (Not that my husband needs summer as an excuse.)

grilled salmon and sauteen green beans

Grilled salmon and sautéed green beans make for a wholesome, flavorful meal that’s perfect for any weeknight meal. Get ready to elevate your grilling game and enjoy a healthy, mouthwatering meal that’s sure to impress even your pickiest eaters.

😎🍉THIS GRILLED SALMON WITH SAUTEED GREEN BEANS 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!

Ingredients

To reap the health benefits of these dishes, it’s important to understand why salmon and green beans are a nutritional powerhouse.

Salmon is a great source of omega-3 fatty acids, which have been shown to reduce inflammation, protect against heart disease and stroke, and potentially even improve brain function.

Similarly, green beans are packed with vitamins and nutrients like vitamin C, vitamin K, and iron, all of which contribute to healthy bones, skin, and immune function.

Plus, both dishes are high in protein and low in calories, making them a great choice for an anti-inflammatory dinner that won’t spike blood sugar.

Salmon

To create the perfect grilled salmon, you need to start with a good cut of fish.

close up of someone cutting a salmon filet

Look for fresh salmon fillets with firm, pink flesh and no signs of discoloration or strong odor. Choose wild-caught salmon over farm-raised for the healthiest option.

Green Beans

When you’re picking out the best summer green beans, there are a few things you should look for. First, go for beans that are bright green and feel nice and firm when you touch them.

Avoid beans that look dull or have any yucky spots on them. You want the beans to be crispy and make a snapping sound when you bend them.

cutting green beans on a cutting board

Also, try to find beans that are skinny and smooth because they’re tastier and easier to cook. If you can, get beans that are all about the same size so they cook evenly.

Instructions

This meal is a bit of a back-and-forth dance, so be patient but have your ingredients ready to go.

Grilling salmon to perfection

Before grilling, remove the skin from the salmon fillets. To do this, use a sharp knife to make a small incision between the flesh and skin at one end of the fillet. Hold the skin with one hand and use a back-and-forth motion with the knife to separate the skin from the flesh, pulling the skin away as you go.

Next, season your salmon fillets with the dry seasonings.

When grilling, preheat your grill to medium-high heat and lightly oil the grates. Place the salmon fillets on the grill, skin-side down if left on, and cook for 6-8 minutes per side or until the flesh is opaque and flakes easily with a fork.

grilled salmon on a plate with a lemon and tartar sauce

Grilling is a great way to prepare salmon, as it highlights the natural flavors of the fish and adds a smoky touch to it. Before grilling, make sure to preheat your grill to medium-high heat and lightly oil the grates to prevent the fish from sticking.

The key to grilling salmon is to avoid overcooking it, as it can quickly become dry and lose its delicate texture.

Creating Flavorful Sauteed Green Beans

These sautéed green beans will add a delicious pop of flavor to your grilled salmon dish, making it a complete and satisfying meal for a summer day.

To create flavorful sautéed green beans, start by heating up a pan with a little bit of avocado oil. You want just enough oil to coat the bottom of the pan. Once the pan is hot, add the green beans, salt, and onion flakes. Stir the green beans to ensure they are evenly coated with the oil and seasoning.

Cook the green beans until they are tender but still slightly crispy, which should take around 8-10 minutes. You want to be sure not to overcook them as they can turn mushy and lose their flavor.

Other sides to pair it with

This simple meal really is very low-carb. For some this is perfect. But if you’d like to add more complex carbs, a small serving of brown rice or quinoa are perfect sides to pair it with. These whole grains give some healthy carbohydrates and fiber to keep you feeling full.

whole grains in jars

Notes

  • Make sure fish reaches an internal temperature of 145 F (63 C) using a food thermometer.
  • To prevent the salmon from sticking to the grates, make sure the grill is super clean, and that the grill is super hot. (You can use tongs and a paper towel coated in oil to get the grates well-oiled.)

😎🍉THIS GRILLED SALMON WITH SAUTEED GREEN BEANS 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!

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Grilled Salmon with Sauteed Green Beans

With a (sugar-free) sweet soy sauce marinade and hints of lemon and garlic, this Grilled Salmon pairs beautifully with sauteed green beans for the perfect quick and delicious summer dinner!

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 2 hours
  • Cook Time: 20 minutes
  • Total Time: 2 hours 20 minutes
  • Yield: 6 1x
  • Category: Dinner
  • Method: Cooktop + Grill

Ingredients

Units Scale

Grilled Salmon

  • 1 1/2 pounds salmon fillets (wild-caught)
  • 1 tsp lemon pepper seasoning
  • 1 tsp garlic powder
  • 1/2 tsp sea salt
  • 1/3 cup gluten-free soy sauce (or Liquid Aminos)
  • 1/3 cup brown erythritol (Swerve brand is great)
  • 1/4 avocado oil

Sauteed Green Beans

  • 1 lb Fresh green beans
  • salt to taste
  • 1 TBSP onion flakes
  • 1 TBSP avocado oil (for the pan)

Instructions

  1. Season the salmon fillets with the lemon pepper, garlic powder, and salt. Place the salmon in a large baggie.
  2. Stir together soy sauce (or liquid aminos), brown erythritol, water, and avocado oil in a small bowl until the brown erythritol has dissolved.
  3. Pour the mixture into the baggie of the salmon fillets. Seal, then turn to coat the fillets.
  4. Let them marinate for at least 2 hours in the fridge.
  5. When it’s time to cook dinner, preheat the grill to medium heat and make sure the grate is very clean and oiled.
  6. While the grill is heating, trim the ends off the green beans.
  7. In a large skillet, heat the avocado oil over medium high heat. Add the green beans.
  8. After about 3 minutes sprinkle the green beans with sea salt and onion flakes. Turn them to coat with oil and the seasonings. Then let them saute for another 5-7 minutes, turning once.
  9. While the green beans are cooking, place the salmon fillets on the grill and discard the remaining marinade.
  10. Cook the salmon until it easily flakes with a fork, approximately 6-8 minutes per side.
  11. Check the green beans are sauteed to personal preference.
  12. Plate both, and enjoy!

Nutrition

  • Serving Size:
  • Calories: 213
  • Fat: 8.4 g
  • Saturated Fat: 1.3 g
  • Carbohydrates: 18.1 g
  • Fiber: 2.4 g
  • Protein: 28.5 g

Keywords: grilled salmon, gluten free, low carb

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grilled salmon and sauteen green beans

Cherry Almond Smoothie for Summer

As summer heats up, there’s nothing quite as refreshing as this Cherry Almond Smoothie to help you cool down and nourish your body–and takes less than 5 minutes to make!

cherry almond smoothie for summer

This Anti-Inflammatory Cherry Almond Smoothie is especially great since it harnesses the power of anti-inflammatory ingredients that packs a punch of flavor while promoting your overall well-being.

😎🍉THIS CHERRY ALMOND SMOOTHIE 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!

Ingredients

Cherries

Cherries, the star ingredient of this vibrant smoothie, are not only a delectable summer fruit but also a nutritional powerhouse. Bursting with antioxidants and phytochemicals, cherries boast potent anti-inflammatory properties.

By incorporating these luscious berries into your diet, you can help combat inflammation and potentially reduce the risk of chronic diseases.

bowl of cherries in front of a pool in the summer

But- another lesser-known fact is that tart cherries have specifically been studied for their ability to boost sleep. So if you’re having trouble sleeping, maybe opt for this smoothie as your dinner or after-dinner snack on those hot summer nights!

Almonds

Almonds not only add a delightful nutty flavor but also offer a wealth of nutrients. Packed with healthy fats, fiber, and vitamin E, almonds have been known to reduce inflammation and support heart health.

woman pushing almonds from plate into bowl on a table

What makes this smoothie even more appealing is that it’s sugar-free. This is important since sugar is one of the most inflammatory foods you can eat.

Substitutions and additions

Milk

The almond milk should be unsweetened and with as few thickeners as possible. If you don’t have almond milk, you can easily sub regular cow’s milk if dairy isn’t inflammatory to you, unsweetened coconut milk, or any other unsweetened non-dairy milk.

I don’t recommend oat milk because it’s straight simple carbs, and raising blood sugar levels is inflammatory.

Protein powder

Don’t skip this ingredient!

Protein in smoothies is SO important because of the usually high carb content from fruits. The protein (and healthy fats) are what complete the ‘trifecta’ of macros to create this balanced and anti-inflammatory Cherry Almond Smoothie.

Many people prefer whey protein powder because of the studies showing it’s more beneficial at muscle assimilation than other proteins. However, it is derived from dairy. If you’re dairy-free, you can absolutely use a plant-based protein powder or even egg white protein powder.

If you opt for plant-based, it can get thicker than whey protein powder, so keep in mind you may need to add a little more milk.

If you opt for egg white powder, keep in mind that it may not come with the vanilla flavoring. You may need to test and see if this means you add a couple drops of vanilla extract as well, or if the almond and cherry flavors are beautiful on their own.

On ANY protein powder substitution, be aware of the sweetener component. Many protein powders contain some type of sweetener. So make sure it’s not an artificial sweetener.

If you choose a protein powder that doesn’t have a sweetener, keep reading for what sweeteners you can add.

Sweetener

If you do add sweetener because the protein powder isn’t sweetened or just want it sweeter, make sure you use an anti-inflammatory option. This means aiming for natural zero-calorie sweeteners like stevia, monk fruit, allulose, or erythritol.

Almond butter

Although the almond butter really helps kick up the almond flavor in this recipe, if you don’t have any, you can easily substitute a different nut. Pistachios, coconut, hazelnuts, or pecans are amazing flavor pairings with cherries. You can sub in the same amount of nuts as nut butter.

If you’re avoiding nuts, use a seed like sunflower, pumpkin, or tahini (sesame).

Peanut butter is also an option!

Almond extract

Although the almond butter gives a small amount of flavoring overall, almond extract can really boost that popular almond punch that pairs so beautifully with cherries for this healthy smoothie. (Especially if you’re using a different type of nut butter and still want that almond flavor to shine through.)

Instructions

For any smoothie, the best way to make sure it isn’t easily clumped is to add the liquid in first, then everything else. Blenders need a lot of moisture to help blend and chop at the same time, while ensuring proper movement of the whole smoothie.

woman pouring a cherry almond smoothie from blender into glasses

I have to say, every time we make this smoothie the kids are in love. I’ve found that it’s definitely cheaper to buy frozen tart cherries than fresh in the summer (which is a total bummer), but we do still buy fresh and make some seriously yummy summer creations (like this Cherry Almond Smoothie!)

What makes it super fun is adding shaved dark chocolate on top and a fun straw! 😋

😎🍉THIS 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!

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Cherry Almond Smoothie for Summer

A creamy anti-inflammatory sugar-free summer smoothie bursting with fresh cherries and protein.

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 5 minutes
  • Cook Time: 0 min
  • Total Time: 5 minutes
  • Yield: 1 smoothie 1x
  • Category: Smoothies
  • Method: Blender
  • Cuisine: American

Ingredients

Units Scale
  • 1 cup of frozen pitted tart cherries (unsweetened)
  • 1 scoop vanilla protein powder
  • 2 tsp almond butter
  • 1 tsp pure almond extract
  • 1 cup unsweetened almond milk (or water)
  • 6 + ice cubes

Instructions

  1. Place all ingredients into a high-powered blender and blend until smooth.
  2. Pour into a glass and enjoy!

Notes

*Protein powder: Make sure your protein powder is sugar-free, and also is free of artificial sweeteners.

Nutrition

  • Serving Size: 1 smoothie
  • Calories: 291
  • Fat: 9.8 g
  • Carbohydrates: 29.5 g
  • Fiber: 3.6 g
  • Protein: 21.9 g

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

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20 Summer Foods that Decrease Inflammation in the Body

Summer is here, and it’s the perfect time to savor the flavors of the season with these 20 foods that reduce inflammation in the body.

Regardless of the season, the foods we choose can have a significant impact on how well our blood sugar is balanced which directly helps in reducing inflammation in our bodies and promoting overall well-being.

Today we’re exploring 20 mouthwatering summer foods that not only refresh your taste buds but also pack a powerful anti-inflammatory punch.

So today we’re gonna cover vegetables, herbs and spices, and everybody’s favorite: fruit.

First, let’s start with summer vegetables:

Anti-inflammatory summer vegetables

Tomatoes

Tomatoes are rich in lycopene, a potent antioxidant that helps neutralize free radicals and reduce inflammation. They also provide vitamins A and C, as well as potassium, all essential for maintaining good health.

Slice some tomatoes to pair with our Grilled Salmon and Sauteed Green Beans, or in our Low-Carb Marinara Sauce!

Bell Peppers

Bell peppers come in a rainbow of colors, adding vibrancy and crunch to your summer meals. These colorful gems are abundant in vitamin C, an essential nutrient for reducing inflammation.

Capsaicin, a compound found in bell peppers, may also help alleviate pain and inflammation—double the goodness!

Try bell peppers in our Paleo Chicken Fajita Bowls!

Spinach

This mighty leafy green is a nutritional powerhouse, packed with vitamins A, C, and K, as well as folate and iron. Spinach also boasts antioxidants that do wonders in combatting inflammation.

Cucumbers

With their high water content and refreshing crunch, cucumbers keep you hydrated during those scorching summer days.

They also provide anti-inflammatory benefits, thanks to their antioxidants and flavonoids.

Zucchini

Zucchini is a versatile summer squash that deserves a special place on your plate. This low-calorie vegetable is rich in fiber, antioxidants, like vitamins A and C, as well as manganese, a mineral with anti-inflammatory properties.

Spiralize it, grill it, or add it to your stir-fries—the possibilities are endless!

Try zucchini AND summer squash in our Pesto Chicken with Zucchini and Squash Medley!

Eggplant

Eggplant is a versatile vegetable that contains nasunin, an antioxidant with anti-inflammatory properties. It also provides fiber and essential nutrients like potassium and manganese.

Try some eggplant in our Low-Carb Eggplant Parmeson Casserole!

Using summer anti-inflammatory vegetables

An easy way to use any of the summer anti-inflammatory vegetables is to make colorful salads with tomatoes, bell peppers, spinach, cucumbers, and zucchini.

Add a sprinkle of flaxseeds and a vinaigrette made from avocado or extra virgin olive oil for an extra anti-inflammatory boost.

Another way to get anti-inflammatory, gluten-free, sugar-free meals quick and easy is to grab our Summer Anti-Inflammatory Meal Prep Guide 👇.

summer anti inflammatory meal plan

Summer anti inflammatory Herbs + Spices

Now we’ve got several herbs and spices because SO much stuff grows during the summer.

Ginger

Ginger has long been cherished for its soothing properties, and it plays a significant role in reducing inflammation in the body. It contains gingerol, a compound known for its anti-inflammatory and antioxidant effects.

Whether you add it to your stir-fries, brew it into a refreshing iced tea, or grate it into your salad dressings, ginger adds a zing of flavor and inflammation-fighting power.

Basil

The aroma of fresh basil is enough to transport you to a summer garden. This fragrant herb not only enhances the flavor of your dishes but also provides anti-inflammatory benefits.

Basil contains essential oils with antioxidant properties, such as eugenol, linalool, and rosmarinic acid, helping to reduce inflammation in the body.

Try some basil in our Fresh Easy Pesto!

Cilantro

Cilantro, also known as coriander leaves, is an herb with a distinctive flavor that adds a burst of freshness to your summer recipes.

This herb contains antioxidants that help reduce inflammation, and it may also aid in detoxification by supporting the body’s natural cleansing processes.

Try cilantro in our Fresh Cilantro Lime Dressing!

Mint

Mint leaves are a summer staple known for their cooling and soothing properties. Mint leaves contain menthol, a compound known for its cooling and soothing properties.

They can provide relief from sinus and congestion issues, digestive issues, and help reduce inflammation. Enjoy a refreshing glass of mint-infused water or add it to your salads and summer beverages for a burst of flavor and inflammation-fighting benefits.

Dill

Known for its feathery leaves and distinct taste, dill is often associated with pickles. However, its flavor complements a wide range of dishes, including fish, salads, and sauces.

Dill is an herb with potent anti-inflammatory properties due to its high content of flavonoids and other beneficial compounds. This offers potential benefits for conditions such as arthritis and digestive disorders as well as combatting oxidative stress.

Parsley

Parsley is a versatile herb that comes in two varieties: flat-leaf (Italian) and curly. It adds a fresh and bright flavor to salads, soups, and sauces.

Parsley contains several compounds that contribute to its anti-inflammatory properties. These compounds work synergistically to combat inflammation, neutralize free radicals, and support the body’s natural defense mechanisms.

Chives

Chives have a mild onion-like flavor and are often used as a garnish for their vibrant green color.

Chives contain several compounds that contribute to their anti-inflammatory properties, including allicin, quercetin, and vitamin C. They can be added to salads, dips, and creamy dressings.

Sage

While sage is available year-round, it thrives in the summer months. Sage contains flavonoids and essential oils that exhibit anti-inflammatory effects.

Its earthy and slightly minty flavor pairs well with poultry and roasted summer vegetables.

Oregano

Oregano is a robust herb with a peppery and slightly bitter taste. It contains flavonoids and terpenes which help modulate the immune response and reduce inflammation in the body.

Oregano is a key ingredient in Italian and Greek cuisines, commonly used in pasta sauces, pizzas, and grilled meats.

How to use summer anti-inflammatory herbs

Experiment with fresh herbs like basil, cilantro, and mint in your recipes to enhance the flavor and add anti-inflammatory benefits.

This can be as simple as chopping them up and adding them to your salad or veggies.

summer anti inflammatory meal plan

Summer Anti-inflammatory fruit

Blueberries

These little bursts of sweetness are not only delightful to eat but also loaded with antioxidants called anthocyanins which help fight inflammation and protect against oxidative stress.

Plus, blueberries are packed with vitamins C and E and fiber, which promotes a healthy digestive system, making them a fantastic choice for a healthy summer snack.

Try blueberries in our Low Carb Blueberry Scones!

Watermelon

Besides quenching your thirst, watermelon is a fantastic source of lycopene—an antioxidant that helps combat inflammation and fight off those pesky free radicals.

Also, since it is a high-water-content fruit, it’s a really great option to help stay hydrated during these hot summer months.

Pineapple

Besides being a tropical treat, pineapple contains bromelain, a powerful enzyme with anti-inflammatory properties.

It’s like a natural superhero fighting joint pain, reducing swelling, and even soothe allergenic airways, making it the perfect addition to your summer fruit salad.

Cherries

These delightful little fruits are rich in anthocyanins and other antioxidants, which have been shown to reduce inflammation and ease symptoms of arthritis.

They are also a natural source of melatonin, helping you enjoy better sleep during those warm summer nights.

Try cherries in our Cherry Almond Smoothie for Summer!

Oranges

Oranges are packed with vitamin C—a superstar vitamin that not only supports your immune system but also acts as an antioxidant, fighting off inflammation in the body.

And let’s not forget the flavonoids present in oranges, which provide additional anti-inflammatory benefits.

How to use summer anti-inflammatory fruits

Create refreshing fruit salads or smoothies by combining blueberries, watermelon, pineapple, and cherries for a flavorful and anti-inflammatory treat.

Embrace the flavors of summer and nourish your body with these powerful anti-inflammatory foods.

Remember, small dietary changes can make a big difference in your journey toward better health.

Stay hydrated, savor the season’s abundance, and enjoy the benefits of an anti-inflammatory summer diet.

Take the guesswork out with our 1-week Summer Meal Prep here 👇.

summer anti inflammatory meal plan

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Low Carb Blueberry Scones | Grain-Free, Sugar-Free


Not only are these Low-Carb Blueberry Scones grain-free and sugar-free, they’re also super delicious and the perfect summer bulk recipe to bake to have a quick + easy breakfast or snack on hand anytime!

low carb blueberry scones

What’s even better about this low-carb scone is that it’s bursting with juicy blueberries. So each bite is infused with antioxidants that combat inflammation, supporting your body’s natural healing processes.

😎🍉THIS LOW-CARB BLUEBERRY SCONES 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!

The other beautiful thing about this anti-inflammatory breakfast recipe is that these scones are low in carbs, making them a fantastic option for those following a low-carbohydrate lifestyle.

These ingredients provide a delightful balance of flavors, while keeping the carb count in check– which means your blood sugar stays balanced as well.

blueberries scattered on a plate

Ingredients

Sounds silly, but I love when summer is here simply for the large selection in berries. Blueberries are notorious for their low-sugar qualities and anti-inflammatory superpowers, so I love using them fresh as much as possible!

  • 1 1/3 cups almond flour (blanched)
  • 1/4 cup arrowroot flour (the package may say ‘arrowroot powder’
  • Pinch of sea salt
  • 1 tsp baking powder
  • 1 cup fresh blueberries (make sure to wash them first and let them dry)
  • 1/4 cup avocado oil
  • 3 TBSP keto maple syrup (if you don’t have this, you may try another sugar-free natural sweetener that’s granulated. Usually erythritol or allulose are good choices for baking; Swerve brand is great!)
  • 2 tsp vanilla extract (pure, not the fake stuff!)
  • 1 egg (large, organic)

Instructions

  1. Preheat oven to 350 F (177 C) and line a metal baking pan with parchment paper.
  2. Whisk the dry ingredients together in a medium mixing bowl. Then stir in the blueberries.
  3. Whisk the wet ingredients together in a small mixing bowl, then stir into the dry ingredients until a batter is formed.
  4. Pour the batter into the baking pan, shaping into a circle if you wish.
  5. Bake for approximately 30 minutes.
  6. Let cool for at least 10 minutes, cut into eight servings, and enjoy!
low carb blueberry scones

Tips + Notes

  • Any other nut flour (except tiger nut as it’s not really a nut) should be able to be subbed in this recipe.
  • Letting the scones completely cool down after baking is *really* important as it’s grain-free, and the cooling process helps the other binder ingredients in the recipe set.
  • You can also sub any other fresh berry! (We make this recipe with raspberries and cherries as well!)

😎🍉THIS LOW-CARB BLUEBERRY SCONES 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!

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Low Carb Blueberry Scones | Grain-Free, Sugar-Free

When keeping blood sugar balanced by avoiding grains and sugar is necessary, it’s a sure hit to have a recipe on hand like these Low-Carb Blueberry Scones. 

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 5 minutes
  • Cook Time: 30 + 10 min cool down
  • Total Time: 45 minutes
  • Yield: 8 1x
  • Category: Breakfasts and Snacks
  • Method: Oven
  • Cuisine: American
  • Diet: Diabetic

Ingredients

Units Scale
  • 1 1/3 cups almond flour
  • 1/4 cup arrowroot flour
  • Pinch of sea salt
  • 1 tsp baking powder
  • 1 cup fresh blueberries
  • 1/4 cup avocado oil
  • 3 TBSP keto maple syrup
  • 2 tsp vanilla extract
  • 1 egg

Instructions

  1. Preheat oven to 350 F and line a metal baking pan with parchment paper.
  2. Whisk the dry ingredients together in a medium mixing bowl. Then stir in the blueberries.
  3. Whisk the wet ingredients together in a small mixing bowl, then stir into the dry ingredients until a batter is formed.
  4. Pour the batter into the baking pan, shaping into a circle if you wish.
  5. Bake for approximately 30 minutes.
  6. Let cool for at least 10 minutes, cut into eight servings, and enjoy!

Notes

*Any other nut flour (except tiger nut as it’s not really a nut) should be able to be subbed in this recipe.

*Letting the scones completely cool down after baking is *really* important as it’s grain-free, and the cooling process helps the other binder ingredients in the recipe set.

*You can also sub any other fresh berry!

Nutrition

  • Serving Size:
  • Calories: 224
  • Sugar: 7.2 g
  • Sodium: 301.9 mg
  • Fat: 10.8 g
  • Carbohydrates: 15.3 g
  • Protein: 3.6 g
  • Cholesterol: 23.3 mg

Keywords: low-carb blueberry scones, anti inflammatory breakfast recipes

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low carb blueberry scones

20 Spring Foods that Reduce Inflammation in the Body

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

spring foods that reduce inflammation in the body

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

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

Vegetables

Asparagus

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

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

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

Leafy greens

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

Brassicas

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

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

Root vegetables

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

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

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

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

Artichokes

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

Alliums

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

Mushrooms

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

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

Peas

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

Rhubarb

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

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

Anti-inflammatory spring herbs

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

Chives

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

Parsley

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

Dill

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

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

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

Spring anti-inflammatory fruits

Strawberries

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

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

Cherries

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

Kiwi

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

Citrus

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

Tropical Fruits

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

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

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

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

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

See ya there!

Salmon Burgers with Lemon Dill Sauce

These healthy Salmon Burgers with Lemon Dill Sauce are super easy and perfect for spring or summer. Serve on a grain-free bun or just with a salad or fresh vegetable sides (like our Roasted Spring Vegetables) for a filling and yummy anti-inflammatory dinner!

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

Ingredients

LEMON DILL SAUCE

  • 1/2 cup Paleo mayonnaise
  • 1 lemon (juiced and zested)
  • 2 TBSP chives (minced)
  • 1 Garlic clove (minced)
  • 1 TBSP dill (fresh, minced)
  • 1/2 tsp salt
  • 1/2 tsp pepper

SALMON PATTIES

  • 1 lb salmon (Wild-caught, fresh, with no skin)
  • 1/4 cup onion, minced
  • 1 TBSP dill (fresh, minced)
  • 2 tsp Dijon mustard
  • 1 TBSP almond flour (can sub in coconut flour if needed)
  • 1 TBSP capers, minced
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 cup arrowroot starch (or tapioca)
  • 2 TBSP avocado oil (for frying)

Instructions

PREPARE THE LEMON DILL SAUCE

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

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

MAKE THE SALMON PATTIES

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

Notes

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

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

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

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Salmon Burgers with Lemon Dill Sauce

These healthy Salmon Burgers with Lemon Dill Sauce are super easy and perfect for spring or summer. Serve on a grain-free bun or just with a salad or fresh vegetable sides (like our Roasted Spring Vegetables) for a filling and yummy anti-inflammatory dinner!

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 20 minutes
  • Cook Time: 8 minutes
  • Total Time: 28 minutes
  • Yield: 4 1x
  • Category: Dinner
  • Method: Cooktop

Ingredients

Units Scale

Lemon Dill Sauce

  • 1/2 cup Paleo mayonnaise
  • 1 lemon (juiced and zested)
  • 2 TBSP chives (minced)
  • 1 Garlic clove (minced)
  • 1 TBSP dill (fresh, minced)
  • 1/2 tsp salt
  • 1/2 tsp pepper

Salmon Patties

  • 1 lb salmon (Wild-caught, fresh, with no skin)
  • 1/4 cup onion, minced
  • 1 TBSP dill (fresh, minced)
  • 2 tsp Dijon mustard
  • 1 TBSP almond flour (can sub in coconut flour if needed)
  • 1 TBSP capers, minced
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 cup arrowroot starch (or tapioca)
  • 2 TBSP avocado oil (for frying)

Instructions

Prepare the Lemon Dill Sauce

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

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

Make the salmon patties

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

Notes

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

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

Keywords: salmon burgers with lemon dill sauce, Paleo salmon burgers, anti inflammatory dinners

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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!

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Perfectly Roasted Spring Vegetables

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: 32 minute
  • Yield: 4 1x
  • Method: Oven

Ingredients

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

Instructions

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

Keywords: roasted spring vegetables

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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! 😉

  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.
  4. Lower the steamer basket into the pot of boiling water.
  5. Cook about 3-5 minutes, then lift the steamer basket out of the water.
  6. Dump veggies into the bowl of ice water to immediately stop the cooking process.
  7. While those veggies are cooling, move on to the next set of vegetables.
  8. 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.
  9. Keep this going until all vegetables are blanched, cooled, and into a bowl to rest.
  10. The vegetables can be stored a few days in the fridge, or plated on a platter.
  11. 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.

Print

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.

  • 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

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.

Keywords: blanched vegetables, blanched vegetable platter, spring vegetable platter, spring charcuterie board

Did you make this recipe?

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Anti-Inflammatory Homemade Ranch Dip

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

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

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

hands holding a bowl of homemade ranch dip

Ingredients

  • 1/2 tsp parsley, dried
  • 1/2 tsp chives, dried
  • 1/2 tsp dill, dried
  • 1/4 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 16 oz organic sour cream
putting herb ingredients into a bowl of homemade ranch dip

Instructions

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

Notes

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

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

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

homemade ranch dip on a vegetable platter
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Anti-Inflammatory Homemade Ranch Dip

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

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

Ingredients

Units Scale

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

Instructions

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

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Notes

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

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

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

Keywords: homemade ranch dip

Did you make this recipe?

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Flaky Lemon Pepper White Fish

This delicious Flaky Lemon Pepper White Fish is packed with flavor, and is a super easy anti-inflammatory dinner to make! It’s amazing paired with seasonal spring veggies but can truly be enjoyed year-round.

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

Ingredients

  • 4 pieces of white fish (like cod)
  • 1 TBSP lemon pepper
  • 1 tsp garlic powder
  • 1 tsp Italian seasoning blend
  • 1 tsp smoked paprika
  • 2 TBSP avocado oil
  • 1 lemon, sliced
  • 2 TBSP parsley, finely chopped

Instructions

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

Notes

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

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

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Flaky Lemon Pepper Fish

This delicious Flaky Lemon Pepper Fish is packed with flavor, and is a super easy anti-inflammatory dinner to make! It’s amazing paired with seasonal spring veggies but can truly be enjoyed year-round.

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 5 minutes
  • Cook Time: 12-15 minutes
  • Total Time: 17-20 minutes
  • Yield: 4 1x
  • Category: Dinner
  • Method: Oven

Ingredients

Scale

    • 4 pieces of white fish (like cod)
    • 1 TBSP lemon pepper
    • 1 tsp garlic powder
    • 1 tsp Italian seasoning blend
    • 1 tsp smoked paprika
    • 2 TBSP avocado oil
    • 1 lemon, sliced
    • 2 TBSP parsley, finely chopped

Instructions

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

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Notes

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

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

Keywords: flaky lemon pepper white fish, flaky lemon pepper fish, anti inflammatory dinner recipes

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Greek Lemon Chicken and Potatoes Sheet Pan Dinner

This Greek Lemon Chicken and Potatoes isn’t just a super easy one-pan dinner. It’s a delicious anti-inflammatory and gluten-free healthy dinner that also happens to be super easy to prep ahead using whole food ingredients that are fresh for spring!

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

Ingredients

  • 8 boneless chicken thighs
  • 1 tsp salt, divided
  • 1 tsp pepper, divided
  • 1 TBSP avocado oil
  • 2 lbs fingerling potatoes, halved
  • 1 bunch of asparagus, with ends cut off
  • 1/2 red onion, thinly sliced
  • 2 lemons, zested and juiced
  • 1 garlic clove, minced
  • 1 can of black olives, drained and sliced
  • 1 TBSP oregano, fresh and chopped
  • 1/2 TBSP thyme, fresh and chopped

Instructions

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

Green Lemon Chicken and Potatoes

This Greek Lemon Chicken and Potatoes isn’t just a super easy one-pan dinner. It’s a delicious anti-inflammatory and gluten-free healthy dinner that also happens to be super easy to prep ahead using whole food ingredients that are fresh for spring!

  • Author: Laura Brigance, MS, CHC
  • Prep Time: 15 minutes
  • Cook Time: 25-30 minutes
  • Total Time: 37 minute
  • Yield: 4 1x

Ingredients

Units Scale

    • 8 boneless chicken thighs
    • 1 tsp salt, divided
    • 1 tsp pepper, divided
    • 1 TBSP avocado oil
    • 2 lbs fingerling potatoes, halved
    • 1 bunch of asparagus, with ends cut off
    • 1/2 red onion, thinly sliced
    • 2 lemons, zested and juiced
    • 1 garlic clove, minced
    • 1 can of black olives, drained and sliced
    • 1 TBSP oregano, fresh and chopped
    • 1/2 TBSP thyme, fresh and chopped

Instructions

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

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Keywords: greek lemon chicken and potatoes, mediterranean diet recipes, anti inflammatory dinners, anti inflammatory recipes, healthy sheet pan dinners

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Orange Creamsicle Protein Smoothie

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

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

Ingredients

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

Notes

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

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

Instructions

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

Orange Creamsicle Protein Smoothie

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

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

Ingredients

Units Scale

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

Instructions

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

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Notes

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

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

Keywords: orange creamsicle smoothie, anti inflammatory smoothies, dairy free smoothie

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

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

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

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

Ingredients

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

Instructions

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

Notes

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

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

Print

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

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

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

Ingredients

Units Scale

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

Instructions

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

Notes

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

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

Keywords: gluten free strawberry breakfast muffins, grain free muffins, anti inflammatory breakfast recipes

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Broccoli Strawberry Salad

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

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

Ingredients

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

Instructions

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

Notes

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

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

Print

Broccoli Strawberry Salad

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

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

Ingredients

Units Scale

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

Instructions

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

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Notes

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

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

Did you make this recipe?

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

Green Goddess Chicken

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

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

Ingredients

Instructions

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

Notes

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

Print

Green Goddess Chicken

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

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

Ingredients

Scale

Instructions

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

Notes

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

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

Keywords: green goddess chicken

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

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

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

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

Ingredients

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

Instructions

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

Print

Anti-Inflammatory Green Goddess Dressing

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

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

  • Author: Laura Brigance, MS, CHC

Ingredients

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

Instructions

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

Notes

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

*Try this with our Green Goddess Chicken recipe!

Did you make this recipe?

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

Spring Anti-Inflammatory Meal Prep Plan and Guide

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

anti inflammatory meal prep for spring

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

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

So this spring meal prep does both of those things –

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

Get our Spring

Anti-Inflammatory Meal Prep Guide!

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

Spring Meal Prep Recipes

So today we’re meal prepping :

So let’s get started prepping!

Instructions

The order I like to do  my prepping is to:

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

So let’s start with chopping everything.

Chopping

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

Baking + Cooking

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

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

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

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

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

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

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

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

Remaining veggies + herbs

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

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

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

Assembling prepped items for the fridge

Smoothie packs

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

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

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

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

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

Marinades, dips, and dressings

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Blanched Vegetables

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

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

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

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

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

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

And—when you grab the free PDF for the spring meal prep, you also get a huge discount on the blood sugar balancing Spring Anti Inflammatory Meal Prep Kit that has 4 weeks of spring meal plans, full recipes, and prep guides that includes breakfast and snacks, lunches, dinners, and even desserts and cocktails—all sugar free, gluten free, and dairy free adaptable!

Get our Spring

Anti-Inflammatory Meal Prep Guide!

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

Freestyle Libre 3: Review and Comparison to Libre 2

https://youtu.be/zLcQRwsj-pE

Today we’re talking differences between the Freestyle Libre 3 and Libre 2 (by Abbott), as well as the features, the cost, and which one I prefer after trying both.

freestyle libre 3 review

So, there are 2 big things happening in the world of metabolic health:

Number one is the rising rates of prediabetes (38% adults) and type 2 diabetes.

Number two is the growing interest in metabolic health even without insulin resistance.

Both require monitoring of blood glucose levels. But only one regularly uses a continuous glucose monitor system.

Can you guess which one? Sadly, it’s not the one with a medical need.

Since TRUEWELL is all about an anti-inflammatory diet and lifestyle, I like to focus on specific conditions that would benefit from this.

And pretty much all insulin resistance conditions fall under that category.

When insulin resistance is present, it’s extremely helpful to know what your blood glucose or blood sugar levels are at all times, and especially after meals. Stress, sleep, and exercise can absolutely affect blood sugar levels as well.

freestyle libre 3 review of glucose patterns from the last 90 days

All these factors make wearing a continuous glucose monitor really handy and convenient to keep an eye on how your body responds to these environmental and lifestyle factors, but also to your food.

So, when I got diagnosed with prediabetes I asked my doctor if I could get a prescription for a continuous glucose monitor. For more information on continuous glucose monitors, how they work, how they can benefit you, and how you can get one, catch this post: BENEFITS OF CONTINUOUS GLUCOSE MONITORS AND HOW TO GET ONE.

So starting with the Freestyle Libre 2

I was prescribed the Freestyle Libre 2 continuous glucose monitor, which was the newest available at the time.

holding a freestyle libre 2 box

So, these things are pretty small, stick to the back of your arm, and track your blood sugar levels in your interstitial fluid.

What I was interested in was that the Libre 3 had been advertised a lot but I had to wait 6 or 8 months for it to actually be released and available at the pharmacy.

So now that I’ve actually used both, I want to share what the main differences are and which I prefer using.

Pros of the Libre 2

So first off, the Libre 2 really is small, it’s about the size of a quarter, maybe, and I believe you can wirelessly attach it to a monitor, but I feel like connecting it to the app you can get on your phone is way more convenient because that’s just one less thing you have to keep up with and most people have their phone on them at all times anyway.

size difference of a Freestyle Libre 2 and 3 continuous glucose monitor compared to a quarter

To use the Libre 2, you open the app and tap the Check Glucose or Scan Sensor button and then hold your phone close to the sensor. My phone does a little vibration thing when it’s scanned.

It’s super convenient to be able to see your blood sugar levels at any time, and then keep an eye on them in almost real-time, instead of having to do a finger stick every time.

So this thing makes it really convenient to monitor what food is doing to your body. But if you keep track of even your sleep, stress levels, and exercise as well, you’ll be able to easily start seeing trends in how your blood sugar levels are responding to all those things.

chart showing effect of exercise on blood glucose levels

The app allows you to make notes every time you scan for a reading, as well as enter the number of carbs you’re eating or any other notes. I would regularly log exactly what I ate and the order I ate the food so I could see, for example, if eating my protein, fat, and fiber before my carbs mattered.

I have a lot of videos of these types of experiments if you’re interested. Once they’re ready I’ll have them listed in the TRUEWELL channel, so make sure to subscribe to get notifications for these types of videos.

You can also enter a manual blood sugar reading in the log book so you can compare what the sensor is reading and the actual manual readings.

All of this information is available in the portal if you sign up for an account (which is free) on the Freestyle Libre website.

Cons of the Libre 2

What I noticed about the Libre 2 is that there are a LOT of error scans, so sometimes you have to keep doing it until it scans correctly.

freestyle libre 2 Scan Error message on phone screen

Another thing is that if you put it in a bad place on your arm, it may not even work. I had at least 3 that either were way off in their readings, or wouldn’t scan at all.

This becomes a big inconvenience when you then have to call Abbott and speak to someone for 30 minutes, giving them loads of info on the sensor, just for them to send you a replacement.

I also had a TON of false critical readings with alarms blaring several times during the night. I read up on a few forums and the reviews in the app store and others said the same.

False critical reading phone screen for Freestyle Libre 2

They did an update at one point that I believe allowed you to choose which alarms you wanted, but you can never turn off the most critical alarm. That alarm woke me and my husband up a ton of times before I disabled the app completely every night before bed, so that was super annoying.

Especially when I needed to continue it reading through the night to check on the dawn phenomenon situation.

Notification settings for critical alarms for Freestyle Libre 2

There were also a LOT of alarms for getting too far away from my phone for it to read. I think there may be a way to disable that as well, I think there were enough complaints about the alarms that they did an update in the app so you have more control over the alarms.

holding 2 separate pieces of the Freestyle Libre 2 continuous glucose monitor

The Libre 2 also comes in the package with 2 separate pieces that you have to line up and put together before you apply the sensor. I’m guessing a lot of people have trouble with this because when I’ve had to call them to have mine replaced, they asked several questions to ensure I didn’t do something other than exactly what the instructions say for putting the applicator together and the actual application process.

gaps in data from the Freestyle Libre 2

And lastly, if you don’t scan the sensor for 8 hours, there’s a gap in data. That means you MUST scan it immediately before you go to bed, and if you sleep longer than 8 hours there will be a gap.

Same for during the day.

Summary of the Libre 2

All in all, to get started with a continuous glucose monitor, the Libre 2 gave me a ton of information and has made me super aware of how my blood sugar is affected by what I eat.

It’s surprised me many times that things like chips and salsa, or even seed crackers would make my blood sugar spike. And I was eating those things regularly, so it’s no wonder I’ve had a high A1C.

Review of the Freestyle Libre 3

I was super excited for the Libre 3 to come out because it’s got better features than the 2, it’s even smaller, and back last year in 2022 they advertised that it would also monitor ketone levels.

Now that I’ve gotten one and they’ve released it, the part about the ketones is completely missing. The information I read sort of indicated that the next version may have it so my thought is they couldn’t get it accurate or whatever to just get this thing released so they took it out of the description and the app.

screen showing that data will be merged between the Freestyle Libre 2 and Freestyle Libre 3 in the LibreView account

The Libre 3 has a totally different app than the Libre 2, but if you have that account online through the Freestyle Libre site, it will connect the two and put all your data in there.

holding a phone screen showing the Freestyle Libre 3 app

What I love about the Libre 3 is that it’s even smaller than the 2, here you can see the size difference.

size difference of the freestyle libre 3 and freestyle libre 2 continuous glucose monitors compared to a quarter

This might not seem like a big difference, but I can’t tell you how many times just a millimeter or two of height has caused the Libre 2 to get stuck on bra straps or even the car seat when I’m moving around.

applying the freestyle libre 3 to arm

I also love that there’s only one piece in the package. You don’t have to make sure it’s all lined up and then put it together before applying it. They took that component out completely so that applying the sensor is more seamless.

The biggest thing I like about the Libre 3 is the fact that you don’t have to keep scanning it. You do your initial scan when you apply the sensor, then you don’t have to scan it again as long as you stay within about 30 ft of your phone.

scanning the freestyle libre 3 on the arm after application to connect it

This means there are no weird gaps in data like there were with the Libre 2.

This was a big deal for me because I’m constantly trying to figure out what’s affecting my blood sugar at night. I’ve had differences based on types of alcohol and how much I’ve had, plus I had one type of CBD that made it drop really low at night as well.

All of this is important to get to know your body better and be able to make more informed and better choices for your health.

As far as I know, the same disclosures hold true about high doses of Vitamin c and putting a lot of pressure on the sensor.

high doses of vitamin c warning for freestyle libre 3 continuous glucose monitor

I also feel like the readings have been more accurate with the Libre 3 than the Libre 2. That’s a big deal because you don’t want to be worried about readings that aren’t really true. Especially when you have to correct with either insulin or glucose.

I don’t really have any cons to list here on the Libre 3.

The one thing that I’ve seen people complain about is they took out the ability to log manual blood sugar checks from the logbook. BUT—I personally don’t really feel like it’s a big deal because at any given time you can add a note like you could in the Libre 2 app and can just enter the manual blood sugar reading there.

removing the freestyle libre 3 continuous glucose monitor with tweezers from the arm

Both have super sticky adhesive, so when you take it off, it feels like peeling a band-aid, so there’s no comparison really on that one.

removing the freestyle libre 3 continuous glucose monitor from the arm

Price of the Freestyle Libre 3 vs Libre 2

The price is nearly the same for the Libre 3 as it was for the Libre 2.

My insurance doesn’t cover mine because my diagnosis was prediabetes, so I pay out of pocket. For one month it comes out to around $78. If you’d like to know more about how to get one, check out my article that talks all about continuous glucose monitors.

So… all this to say… until a newer better version comes out, I think I’m convinced that the Freestyle Libre 3 is the best option, and that’s absolutely the one I’ll continue to use.

Got more questions? Leave them in the comments below or DM me at: m.me/truewell.co

removing the freestyle libre 3 continuous glucose monitor with tweezers from the arm

Benefits of Continuous Glucose Monitors and How to Get One

https://youtu.be/8jECO43–Qo

One of the biggest health crazes lately is to monitor blood glucose levels with a continuous glucose monitor– even when you don’t have insulin resistance. But with the statistics now standing that 1 in 3 adults has prediabetes, there’s definitely a need for more ways to understand our blood sugar levels in the battle to reverse insulin resistance.

These little devices are a vast advancement in awareness around and management of daily blood glucose. This is huge if you do have prediabetes, type 1 or 2 diabetes, PCOS, or other insulin resistance conditions.

continuous glucose monitors

So what is this little device, and how can it help? Well, in more ways than you’d think!

What is a continuous glucose monitor?

So first of all, a continuous glucose monitor is a little disc that attaches to your skin with super strong adhesive, and has a really strong filament that goes into your skin. It monitors your blood glucose levels, or blood sugar levels, and either has a device that connects wirelessly, or many can actually connect to an app on your phone.

a continuous glucose monitor on the back of an arm

Over the last few years a lot of advancement has been made in not just the capability of cgms, but also the ease of use.

So how does a continuous glucose monitor work?

Like I said, the continuous glucose monitor is a little disc with adhesive to hold it firm to your skin. It has a little filament in the center that will essentially puncture your skin so it can stay in the tissue the entire time you’re wearing the device. Some monitors will last a week, many last 2 weeks at a time.

I know it sounds like it would hurt or be uncomfortable, but I assure you, it doesn’t. It really doesn’t even hurt when you apply it.

installing a continuous glucose monitor on the arm

Manufacturers put them into an installation device and honestly, the only discomfort I’ve felt is if I didn’t let the alcohol dry completely it stung a little, but really the edges of the applicator pushing in around it was more uncomfortable than the filament puncture.

A continuous glucose monitor is different from manual blood sugar monitors in that they measure blood glucose levels from the interstitial fluid, while manual glucose monitors take an actual blood sample.

continuous glucose monitors side view of fillament

What this means is that manual glucose monitors can give you accurate on-the-spot readings, while continuous glucose monitors have a lag, usually about 10-15 minutes.

How to benefit from a continuous glucose monitor

How to use a continuous glucose monitor to your benefit lies in a few different factors. The first is if you have insulin resistance or hypoglycemia, which is low blood sugar episodes where you need to monitor your blood sugar to ensure there’s no emergency situation with your health.

Those with type 1 diabetes almost always need this because their bodies don’t produce much, if any, insulin. They’re required to take insulin, but sometimes calculations aren’t 100% accurate, and there’s always the risk of going into severe hypoglycemia, which can cause coma and death.

Those with hypoglycemia episodes pose the same risk, so it’s really essential for them to always know what their blood glucose levels are.

Those with type 2 diabetes sometimes have hypoglycemic episodes as well, but it’s more common for them to have hyperglycemia, which is blood glucose levels that are too high.

manual blood glucose monitor and lancets

Those with other metabolic issues like prediabetes or PCOS can use continuous glucose monitors to get a handle on what foods affect their blood glucose in different ways to get their blood sugar levels under control in an effort to lower their A1C levels.

Many are also trying to reverse insulin resistance. Having a constant monitor on lets you know how things like food, sleep, stress, and exercise either help or hinder your blood glucose levels.

Then there is another subgroup of those that don’t have insulin resistance but are interested in how all these factors affect their glucose levels. This starts veering into what’s called biohacking. Many people are getting on board with research showing that lower continuous glucose levels are better for metabolic health as a whole.

What you need to consider when using a glucose monitor

There are few things to consider when using a glucose monitor.

Accuracy of continuous glucose monitors

The first is that sometimes it’s not always super accurate. The reason is that even though these units are calibrated by the company before they’re packaged, where you place it can have an affect.

For example, I’ve tried them on my right arm, and no matter where it gets applied, it’s not close to accurate. On my left arm, I only have one or two spots that show accurate results. Usually the more fatty areas are said to be more accurate than more muscular areas, and that’s held true for me.

Reporting time of continuous glucose monitors

The second thing is that there is a lag in reporting. That’s usually 10-15 minutes, so if you’re using one for hyper or hypoglycemia, you may need to act quickly and constantly monitor with a manual blood glucose monitor.

The good news is that you can usually set a threshold on the device or within the app so that if it does start heading too high or too low you’ll get an alarm so you can correct the situation.

Other reasons a continuous glucose monitor may not be accurate

The third thing to know is there are a few other situations which would render  a continuous glucose monitor as inaccurate. One is taking high doses of vitamin C, which the package contains a warning about.

continuous glucose monitors screenshot

The other is that sometimes – seemingly for no reason- you could get super low or high random readings. This has only happened to me during the night, and I’ve read on a few forums from others that it can happen if you put heavy pressure on the sensor, like if you roll over and have that arm under you while you are sleeping.

The 4th thing is that it can take a day, sometimes 2, to get really accurate on readings. It’s important to still check with a manual blood glucose monitor in those times to ensure you’re getting accurate readings and can make sure they coincide.

Why I am wearing a continuous glucose monitor ; why I decided to try out a continuous glucose monitor

I’m wearing a continuous glucose monitor for a few reasons.

The first is that I’ve been diagnosed as prediabetic. This alone does not warrant my insurance company paying for a continuous glucose monitor. But I’ve opted to initially pay out of pocket because I’m in the age bracket where my hormones are going wacky and I was waking up in sweats every night.

This can be from hormones, or it could be due to the dawn phenomenon. This is when your blood sugar drops very low in the middle of the night, then your body kicks in glucagon to bring it back up, and many times this can create more body heat and sweating. Many people have strange or even bad dreams when this happens, but it usually results in waking up frequently.

research snippet for the dawn phenomenon for diabetics

Once I wore my sensor for 2 weeks and saw that trend, my doctor advised that it proved that my situation was genetic. I wanted to know that for sure because I maintain an anti-inflammatory diet and lifestyle, and very rarely eat sugar or bread, and have eaten low-carb for years.

He confirmed to me that if you have the genetics for it, it can be really hard to still keep your A1C under control, but that if I *hadn’t* been eating healthy and low carb as I had, I probably would’ve been diagnosed with type 2 diabetes years ago.

Now I’m using it to see how different foods affect my blood glucose levels, but also different things like:

  • What order of macros do to my blood sugar levels– if I eat protein first, then carbs, what happens, or if I eat fat with carbs, or reverse the order.
  • I also want to know the effect of exercise, sleep, and stress. For example, I had a really stressful day and night of New Year’s Eve because we had company the entire week before, then had a lot of people over that night, then stayed up late for the ball to drop. My blood glucose levels were much higher than normal all day long, then the next day stayed elevated as well.
continuous glucose monitors results of exercise

Wearing this sensor has been extremely eye-opening for me, and I’ll continue to use them until I feel comfortable with how I’m managing my blood sugar with lifestyle and dietary changes.

How to get a continuous glucose monitor

So for some this can be tricky—here’s why.

If you’ve been diagnosed with type 1 diabetes, your health insurance should pay for these, absolutely. If you’re diagnosed with type 2 diabetes, hypoglycemia, PCOS or other insulin resistance conditions, they *may* pay for them.

If you’re diagnosed as prediabetic, they probably won’t. And if you don’t have any of these conditions they won’t.

However—what I’ve learned is that even though my insurance company won’t pay for it, there are still 2 ways you can get them:

1: Ask your doctor

The first is simply to ask your doctor if he or she will write a prescription for one. Tell them you’re really interested in your metabolic health and would like to trial a sensor for a month or so. Many doctors have no problem doing this.

woman doctor

Just know that you’ll have to pay for it out of pocket. My out-of-pocket runs around $78 a month, and that includes 2 sensors that each last 2 weeks. I am currently wearing the Freestyle Libre 3. I have another post that compares the Freestyle Libre 2 and Libre 3 and the features of the 3 if you’re interested.

2: Private continuous glucose monitor companies

There are companies that offer sensors and a membership that will help you interpret the data and have coaches on staff as well. Although these can get pricey, they do give a ton of information as well as support if you’re really into your metabolic health and haven’t been diagnosed with a condition that warrants a prescription.

I hope this gave you enough information to make a better decision about using a continuous glucose monitor, and let me know if you have any more questions in the comments!

👉 SUGGEST NEXT: The Freestyle Libre 3 vs Libre 2 Review (Continuous Glucose Monitor)

continuous glucose monitors