The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (44 page)

A cross between a cookie and a granola bar, these are easy to make and great to have on hand for an on-the-go meal or snack. Add whatever dried fruit you like: blueberries, cranberries, cherries, apricots, raisins, or a combination.

Cooking spray

½ cup maple syrup

½ cup almond or sunflower butter

2 medium ripe bananas, mashed

⅓ cup dried cranberries

1½ cups old-fashioned rolled oats

½ cup shredded coconut

¼ cup oat flour

¼ cup ground flaxseed

1 teaspoon vanilla extract

½ teaspoon ground cinnamon

¼ teaspoon ground cloves

1.
Preheat the oven to 400°F.

2.
Line an 8-by-8-inch square pan with parchment paper or aluminum foil, and coat the lined pan with cooking spray.

3.
In a medium bowl, combine the maple syrup, almond butter, and bananas. Mix until well blended.

4.
Add the cranberries, oats, coconut, oat flour, flaxseed, vanilla, cinnamon, and cloves. Mix well.

5.
Spoon the mixture into the prepared pan; the mixture will be thick and sticky. Use an oiled spatula to spread the mixture evenly.

6.
Place the pan in the preheated oven and bake for 40 to 45 minutes, or until the top is dry and a toothpick inserted in the middle comes out clean. Cool completely before cutting into bars.

Sensitivity Alert

STORAGE TIP:
Once cooled, cut into 16 bars. Wrap each bar in wax paper or parchment paper and store in an airtight container in the freezer. Wrapping the bars individually makes them easier to grab and go.

PER SERVING

Calories: 144; Total Fat: 7g;

Total Carbohydrates: 19g;

Sugar: 8g; Fiber: 2g;

Protein: 3g; Sodium: 3mg

CREAMY COCONUT-HERB DRESSING

AVOCADO DRESSING

BERRY VINAIGRETTE

ALMOST CAESAR SALAD DRESSING

CHERRY-PEACH CHUTNEY WITH MINT

ROSEMARY-APRICOT MARINADE

GREEN OLIVE TAPENADE

KALE PESTO

HONEY-MUSTARD-SESAME SAUCE

CHIA JAM

SLOW-COOKER GHEE

COCONUT CREAM

SLOW-COOKER VEGETABLE BROTH

MAKES ABOUT 1 CUP / PREP TIME: 5 MINUTES

Reminiscent of Green Goddess dressing, the lemon juice provides the tang rather than buttermilk. Since the flavors are delicate, it’s best to use this dressing within five days of making it.

8 ounces plain coconut yogurt

2 tablespoons freshly squeezed lemon juice

2 tablespoons chopped fresh parsley

1 tablespoon snipped fresh chives

½ teaspoon salt

Pinch freshly ground black pepper

1.
In a medium bowl, whisk together the yogurt, lemon juice, parsley, chives, salt, and pepper.

2.
Refrigerate in an airtight container.

PER SERVING (2 tablespoons)

Calories: 14; Total Fat: 1g;

Total Carbohydrates: 2g;

Sugar: 0g; Fiber: 1g;

Protein: 0g; Sodium: 172mg

MAKES ABOUT 2 CUPS / PREP TIME: 10 MINUTES

This dressing is thick and satisfying, and adds healthy fats and protein to your salad. Because it contains avocado it will oxidize and turn brown over time; it’s best eaten within several days of making it.

1 ripe avocado

1 cup plain coconut yogurt

¼ cup freshly squeezed lemon juice

1 scallion, chopped

1 tablespoon chopped fresh cilantro

1.
In a food processor, blend the avocado, yogurt, lemon juice, scallion, and cilantro until smooth.

2.
Refrigerate in an airtight container.

PER SERVING
(2 tablespoons)

Calories: 33; Total Fat: 3g;

Total Carbohydrates: 2g;

Sugar: 0g; Fiber: 1g;

Protein: 0g; Sodium: 14mg

MAKES ABOUT 1 ½ CUPS / PREP TIME: 15 MINUTES

Why not double up your nutrition? This dressing will top your salad with additional anti-inflammatory goodness. Any soft seasonal fruit can replace the berries in this recipe. Give figs or plums a try. For an extra-fruity flavor, use almond or walnut oil in place of the extra-virgin olive oil.

1 cup berries, fresh or frozen, no added sugar (thawed if frozen)

½ cup balsamic vinegar

⅓ cup extra-virgin olive oil

2 tablespoons freshly squeezed lemon or lime juice

1 tablespoon raw honey or maple syrup

1 tablespoon lemon or lime zest

1 tablespoon Dijon mustard

1 teaspoon salt

½ teaspoon freshly ground black pepper

1.
In a blender, purée the berries, balsamic vinegar, olive oil, lemon juice, honey, lemon zest, Dijon mustard, salt, and pepper until smooth.

2.
Refrigerate in an airtight container for up to five days.

VEGAN TIP:
If you’re following the Vegan Action Plan, use the maple syrup instead of the honey.

PER SERVING (2 tablespoons)

Calories: 73; Total Fat: 7g;

Total Carbohydrates: 3g;

Sugar: 2g; Fiber: 0g;

Protein: 0g; Sodium: 210mg