Module 2 Meal Plan- Breakfast + Lunch + Supper Weeks 3 & 4: Inflammation RECIPES Inflammation Reducing Smoothie Serves 1 ¼ raw walnuts ½ lime, squeezed 1 cup water ¾ cup ice ½ cup blueberries, or raspberries ½ cup cranberries, or pomegranate ½ avocado 1 cup fresh kale or baby spinach, optional Dash of cinnamon, optional Dash of stevia, optional Option: to add to your smoothie: 1 cup kale or spinach Veggie Soup Serves 6 ( = 2 cups) 4 litres water 4 large carrots, diced 4 celery stalks, chopped 2 cups greens (collards, beet greens, chard) 1 large red onion, chopped 2 sweet potatoes, chopped 2 cups chopped root vegetables (turnips, parsnips, and/or rutabagas) ½ cup chopped cilantro 2 garlic cloves, peeled & chopped ½ tsp sea salt, or more, to taste 1. Combine all ingredients in a stockpot or roasting pan. Drizzle grapeseed or olive oil over top and roast for 1 hour or until tender. 2. Add the water and puree soup with an immersion blender, or transfer to a blender. Option: to add to your soup. 1 cup chopped fresh beet greens Arugula, Spring mix, and Avocado Salad with Watermelon 2 cups arugula or spring mix ½ cup diced watermelon ½ avocado ¼ cup chopped fresh cilantro or parsley ¼ cup raw walnuts Handful alfalfa sprouts 1 tbsp organic lemon juice concentrate 1 tbsp extra-virgin olive oil Pinch of black pepper Pinch of sea salt Combine all salad ingredients. Whisk together dressing ingredients and pour over the salad. Roasted Vegetables 1 ½ cup sliced cabbage 1 ½ cups sliced carrots 1 ½ cups sliced white mushrooms 1 ½ cups diced zucchini 1 ½ cup parsnips 1½ cups sweet potatoes 1 cup diced beets 1 cup sliced tomatoes
½ cup onions 4 cloves garlic, minced 6 tbsp grapeseed oil 2 tsp sea salt Pinch of black pepper Combine all ingredients in a roasting pan. Drizzle olive oil + salt and pepper on the top. Bake at 450 degrees for 1 hour, or until tender. Fish Fiesta 6 oz sole, salmon, halibut, or trout 2 cups roasted veggies, or more if desired Cook sole, in oven, according to your preference. Place sole on top of bed of roasted veggies. Zucchini Pasta 2 cups leftover roasted veggies 2 medium zucchini sliced thinly with a knife, mandolin, or spiralizer 2 garlic cloves, minced ¼ cup raw pine nuts or walnuts Heat olive oil on medium heat. Add the garlic and sauté for 2 min. add the roasted veggies and place the zucchini noodles on top. Cover the skillet tightly and let steam for 5 minutes. Serve hot, garnish with pine nuts. Fruit Salad 2 apples, cut into 1 inch cubes 1-2 pears, cut into 1 inch cubes 1/2 cup grapes ¼-1/2 cup pecans, cut into half lengthwise to make slivers Additions: figs and/or pomegranate arils 1 tbsp extra virgin olive oil 1 tbsp coconut oil 2 tbsp xylitol 1 tbsp red wine vinegar Pinch of salt, to taste 1. Whisk together the dressing so that flavours can blend while you cut the fruit. 2. Place cut fruit in bowl. 3. Mix fruit with dressing. 4. Add pecans last Pickled Beets 1/3 small red onion, halved and sliced 2 tsp xylitol 1 cinnamon stick 1/3 cup red wine vinegar 2 whole peppercorns 1 whole cloves 1 cups steamed sliced beets, ½ - 1 inch thick (see tip) 1. Combine onion, vinegar, sugar, cinnamon stick, peppercorns and cloves in a large saucepan. 2. Bring to a boil over medium-high heat. 3. Cover, reduce heat to medium-low and simmer until the onion is tender-crisp, 4 to 6 minutes. 4. Stir in beets. 5. Transfer to a large bowl and let marinate, stirring occasionally, for a minimum of 30 minutes, more ideally place in fridge for 24 hours. -Tip: How to Prep & Steam Beets: Trim greens (if any) and root end; peel the skin with a vegetable peeler. Cut beets into 1/2- to 1-inch-thick cubes, wedges or slices. -To steam on the stovetop: Place in a steamer basket over 1 inch of boiling water in a large pot. Cover and steam over high heat until tender, 10 to 15 minutes. Bean Salad 2 cups baby spinach ½ cup cooked black beans (or canned is fine) ½ cup diced tomatoes ¼ cup cucumber ½ avocado, chopped Chopped fresh cilantro, to taste 1 tbsp lime juice
1 tbsp extra-virgin olive oil Sea salt, to taste Pinch of crushed red pepper flakes Place spinach in a bowl, top with beans, tomatoes, cucumber, avocado and cilantro. Whisk the dressing together and pour over salad. Tuna Salad 1-5oz cans tuna packed in water, drained ¼ cup plain buffalo yogurt 2 tbsp chopped kalamata or mixed olives 1 tbsp minced red onion 1 tbsp chopped fire roasted red peppers 1 tbsp chopped fresh basil 1/2 tbsp capers 1/2 tbsp fresh lemon juice Salt and pepper 1 large vine-ripened tomato 1. Add all ingredients except tomatoes in a large bowl then stir to combine. 2. Slice tomatoes into sixths, without cutting all the way through, then gently pry open. 3. Scoop Mediterranean Tuna Salad mixture into the center then serve. Garden Meatballs Note: 6 Servings 1 ½ lb lean ground meat (or your favourite meat substitute) 4 cups spinach, finely chopped ½ cup celery, finely chopped 4 green onions (scallions), finely chopped 1 bell pepper, seeded and finely diced 1/3 cup chile paste thinned with 2 tbsp tamari, or soy sauce 1 tsp sea salt, or to taste ½ tsp black pepper 1. Preheat oven to 375F 2. In a large mixing bowl, combine all ingredients. With dampened palms, roll the meat mixture into meatballs and transfer them to a 9x13-inch baking dish (or larger, depending on the size of the meatballs). 3. Bake for 25-35 minutes, turning the meatballs over after 15 minutes or until the meatballs are cooked through. 4. Remove from oven and cool. 5. Serve warm or room temperature, or store to serve later. NOTE: these meatballs may be prepared in advance and frozen in freezer bags. On the day you place to use them, thaw them in the fridge. They can be eaten cold or slightly warmed. Butternut Squash Lentils Serves 4 1 cup (250 ml) dried red lentils 1 1/2 cups (375 ml) reduced-sodium vegetable broth 1 tbsp (15 ml) butter 1 chopped onion 2 cloves garlic, minced 2 tbsp (30 ml) minced gingerroot or 1 1/2 tsp (7 ml) ground ginger 2 tbsp (30 ml) Indian yellow curry paste or Powder (or an Indian or Tandoori Spice Blend) 1/2 tsp (2 ml) salt 1/4 tsp (1 ml) pepper 3 cups (750 ml) chopped peeled butternut squash, about 1 lb/500 g 1 1/2 cups (375 ml) milk alternative (ie. Almond) 1/4 cup (60 ml) chopped fresh cilantro or green onions Garam masala 1. Place lentils in a fine sieve and pick through to remove any stones or grit. Rinse well and drain; stir into broth and set aside. 2. In a large, deep saucepan, melt butter over medium heat; sauté onion for 3 min or until starting to soften. Add garlic, ginger, curry paste (to taste), salt and pepper; sauté for 2 min or until softened. Add lentils in broth, squash and milk. Bring to a simmer, stirring often. 3. Cover, leaving lid ajar, reduce heat and simmer, stirring occasionally, for 25 min or until squash and lentils are soft and tender. Remove from heat and mash lightly with a potato masher. Sprinkle with cilantro and garam masala (if using).
Sweet Potato Shepherd's Pie *There will be leftovers Sweet Potato Topping 2 medium sweet potato, peeled and diced ¼ cup coconut milk, or milk of choice 1 tsp coconut oil ¼ tsp ground cinnamon ¼ tsp ground nutmeg Filling 1 ½ tsp vegetable oil 1 medium onion, chopped (1 cup) 1 leek, white part thinly sliced (1 cup) 1 cup parsnips, diced 1 carrot, diced (½ cup) 3 sprigs fresh thyme 1 sprig fresh rosemary, chopped (2 tsp) ¼ cup white wine or water 1 15-oz can cannellini beans (or navy beans), rinsed and drained 1 cup vegetable broth 3 tbsp shredded old cheddar buffalo cheese, optional 1. To make Sweet Potato Topping: Bring large pot of water to a boil. Add sweet potato, cover, and boil 10 minutes, or until tender. Drain, and return to pot. Mash with milk, coconut oil, cinnamon, and nutmeg; season with salt and pepper, if desired. Set aside. 2. To make Filling: Heat oil in large skillet over medium heat. Add onion and leek, and sauté 5 to 6 minutes, or until leek is soft. Add turnips, carrot, thyme, and rosemary; cook 2 to 3 minutes more, or until carrot begins to soften. 3. Add wine, and cook 30 seconds to deglaze pan. Stir in beans and broth. Cover, and simmer 10 minutes, or until carrots and turnips are soft. Season with salt and pepper, if desired. 4. Remove thyme sprigs from Filling, and discard. Pour Filling into 2- or 3-qt casserole dish. Spread Sweet Potato Topping over Filling. Sprinkle with Parmesan cheese, if using. 5. Place casserole on baking pan. Bake 30 minutes, or until filling bubbles and cheese is melted. Let stand 5 minutes before serving. Makes 12 cupcakes Cupcakes ½ cups spelt flour ¾ cup unsweetened cocoa powder 1 tsp. baking powder ¾ tsp. baking soda ¾ tsp. salt 1 avocado, pitted and peeled 1 cup pure maple syrup ¾ cup plain flax, almond, or coconut milk ⅓ cup grapeseed oil 2 tsp. vanilla extract Glaze ¼ block soft silken tofu (from 14-oz. container), drained and patted dry 3 Tbs. pure maple syrup ½ tsp. vanilla extract ⅛ tsp. salt 4 oz. semisweet vegan chocolate, melted To make Cupcakes: 1. Preheat oven to 350 F. Line 12-cup muffin pan with paper liners. Whisk together flour, cocoa powder, baking powder, baking soda, and salt in bowl. Purée avocado in food processor until smooth. Add maple syrup, soymilk, oil, and vanilla, and blend until creamy. Whisk avocado mixture into flour mixture. 2. Spoon batter into prepared cupcake cups. Bake 25 minutes, or until toothpick inserted into center comes out with some crumbs attached. Cool. To make Glaze: 1. Blend tofu, maple syrup, vanilla, and salt in food processor until smooth. Add chocolate to tofu mixture and blend until smooth. Transfer to bowl. Dip tops of Cupcakes into Glaze, pulling straight up from Glaze to form peaks. Chocolate- Avocado Cupcakes