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21 Simple, Quick, & Easy Meals
All tagged Antiinflammatory
Every morning before hiking in Colorado, I went to a small café and ordered their overnight oats. It was so filling, satisfying and gave me tons of energy for the hikes ahead. I’ve finally been able to replicate the recipe! And the good news is that this “overnight oat” recipe does not require refrigeration overnight! A good 60-90 minutes in the fridge is all these oats need to soften and become creamy.
This Superfood Mint Chocolate Chip Smoothie is packed with antioxidants and anti-inflammatory superfoods, from cacao and cacao nibs, to gut-healing cauliflower and iron-rich spinach. The frozen cauliflower adds creaminess without you needing to add a banana! And the coconut is a healthy fat that helps your body absorb all of the nutrients from the mint and spinach. The cacao nibs make you chew your smoothie, which slows down your consumption and creates mindful eating.
This Apple and Goji Berry Kale Salad tastes like fall with every bite! When you “massage” the kale with your hands, the kale becomes sweeter and softer, so don’t skip this step. Sweet apple, crunchy sunflower and pumpkin seeds, and chewy and tart goji berries are a match made in heaven. And if you’re anything like me, you eat salads for the awesome toppings 😉 And this salad delivers the best toppings!
Serves: 2
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
1 tablespoons olive oil
1 tablespoon apple cider vinegar
2 teaspoons honey
Pinch of salt
1 head of kale, torn into small bite-size pieces
1 apple, chopped into small pieces
2 tablespoons sunflower seeds
1 tablespoon pumpkin seeds
1 tablespoon goji berries
How (your directions):
Add kale pieces to a large bowl. Top with olive oil, apple cider vinegar, honey, and a pinch of salt.
Massage kale for 3-4 minutes with your hands.
Add apple pieces, sunflower seeds, pumpkin seeds, and goji berries.
Toss to combine and enjoy!
Why (the science): Goji berries are high in fiber and the antioxidant zeaxanthin, which helps protect your cells from damage.
Most green juices on the market are sneakily loaded with sugar from too much fruit, fruit juice, or fruit concentrate, which can cause blood sugar spikes, inflammation, and weight gain. This Cucumber Lime Celery Juice is made with hydrating green veggies and lime, keeping sugar content low, while providing your body with vitamin C, chlorophyll, and antioxidants to boost your immune system.
Serves: 2
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
1 large cucumber
4 celery stalks, rinsed
1 lime
2 cups cold water
How (your directions):
Slice the cucumber into 4 large chunks and add to a highspeed blender.
Chop each celery stalk into 2-3 pieces and add to the blender.
Squeeze the juice of one lime into blender. Add 2 cups of cold water.
Blend on high for 1 minute.
Place a nut milk bag into a pitcher. Pour cucumber lime celery juice through the nut milk bag, and squeeze the bag until all the juice is in the pitcher and only the pulp remains in the nut milk bag.
Enjoy immediately or store in fridge for a day to be enjoyed later!
Why (the science): Green juices do not contain fiber, healthy fats, or protein- so don’t replace meals with them. However, this green juice provides an additional way to hydrate and helps you get more antioxidants in your body between balanced meals!
If you’re in search of a healthy, freezer-friendly meal prep recipe that can be enjoyed for on-the-go breakfasts or afternoon snack, then this recipe is for you! Italian Inspired Egg Muffins freeze beautifully, but they also last in the fridge for 5 days. Serve them with toast and fresh avocado, or serve with a salad for a light lunch.
Serves: 6-12 (1-2 egg muffins per serving)
Prep time: 5 minutes
Cooking time: 25 minutes
What (your ingredients):
1 cup fresh spinach, chopped
2 Roma tomatoes, diced
½ freshly grated parmesan cheese
½ teaspoon Italian seasoning
12 eggs
¼ cup unsweetened plant-based milk
Pinch of salt and pepper
How (your directions):
Preheat oven to 350°F.
Line a 12-cup muffin pan with parchment paper muffin liners.
In each muffin cup, add a tablespoon of chopped fresh spinach and a few pieces of diced tomato.
Sprinkle each muffin cup with Italian seasoning.
Top each muffin cup with 1 tablespoon parmesan cheese.
In a large Pyrex measuring cup, whisk eggs, plant milk, salt and pepper.
Distribute egg mixture evenly among the 12 muffin cups.
Bake for 25 minutes.
Enjoy hot, room temperature, or even cold!
Why (the science): Herbs are rich in antioxidants, so don’t skip the addition of Italian seasoning. It adds both flavor and nutrition!
Who doesn’t want to make a recipe in under 30 minutes that can last all week in the fridge, and be enjoyed at any meal, be that breakfast or dinner! This Strawberry Quinoa Salad with Fresh Mint and Creamy Goat Cheese is rich in antioxidants, as well as protein to keep you full and satisfied. Make once, enjoy all week! The perfect simple meal prep recipe 😊
Serves: 6
Prep time: 5 minutes
Cooking time: 20 minutes
What (your ingredients):
1 cup quinoa
2 cups water
3 tablespoons orange juice (juice from 1 blood orange)
1 ½ tablespoons olive oil
1/8 teaspoon salt
1 lb. strawberries
20 fresh mint leaves
2 oz. goat cheese
Walnuts to serve
How (your directions):
Add 1 cup quinoa and 2 cups water to a large sauté pan. Bring to a boil, then cover, reduce heat to low, and simmer for 15 minutes.
Meanwhile, create an easy vinaigrette by adding orange juice, olive oil, and salt to a large bowl. Whisk and set aside.
Slice strawberries and chiffonade the mint. Add to bowl with the vinaigrette.
When the quinoa has cooked for 15 minutes, turn off the heat, but leave the quinoa in the covered pan for 5 minutes.
Fluff the quinoa with a fork, then add to the bowl. Stir to combine.
Place in refrigerator for a few minutes to cool. Once cooled, crumble the goat cheese into the quinoa salad.
Serve room temperature or cold, and top with walnuts.
Enjoy for lunch or dinner (or even breakfast!) throughout the week.
Why (the science): Mint and other herbs are high in antioxidants, which helps reduce inflammation and boost your immune system, which helps you feel better in general!
I love a Pear and Almond Tart for dessert, but it’s not an everyday indulgence. So, to enjoy one of my favorite desserts, I made a smoothie version that I can enjoy as breakfast, as a light and simple dessert on a weekday evening, or as an afternoon pick-me-up! It comes together in less than 5 minutes, and is incredible for digestion, as well as for keeping energy levels up and stable 😊
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
1 Bartlett pear, core and stem removed
¼ teaspoon cinnamon
1/8 teaspoon ground ginger
1 tablespoon almond butter
1 cup oat milk
1 pitted date
How (your directions):
Add all ingredients to a blender and blend on high for 30 seconds.
Enjoy immediately!
Or pour into an ice-cube tray, freeze, and blend with water or oat milk when ready to drink.
Why (the science): Pears are incredible for digestion! If you’re suffering from constipation, the fiber in pears promotes regularity and healthy digestion 😊
I love a good pasta salad, and this recipe for Anti-inflammatory Pasta Salad is GREAT! It’s one of those super simple meals that feels incredibly satisfying and nourishing. Packed with antioxidants from the colorful array of veggies, along with the fiber and plant-based protein, this Anti-inflammatory Pasta Salad is designed to keep you both satisfied and feeling healthy. It’s the perfect meal prep recipe for lunches and dinners, since it lasts all week in the fridge. Bring to any picnic or outdoor event, too!
Serves: 6
Prep time: 5 minutes
Cooking time: 10 minutes
What (your ingredients):
1 box spinach fusilli
¼ cup olive oil
2 tablespoons white vinegar
½ teaspoon salt
1 teaspoon Italian seasoning
Freshly cracked black pepper (~1/4 teaspoon)
1 zucchini
1 pint cherry tomatoes
12 sweet peppers
How (your directions):
Bring a large pot of water to a boil. Add salt (enough that the water tastes like the ocean) and add your pasta. Boil according to package instructions, about 9 minutes.
Meanwhile, add olive oil, vinegar, salt, Italian seasoning, and black pepper to a large bowl. Whisk to combine.
Slice zucchini into small pieces, cherry tomatoes in half, and dice the sweet peppers. Add to the vinaigrette and stir to combine.
When pasta is finished cooking, strain and add pasta to the vegetables. Stir until evenly combine.
Enjoy immediately, room temperature, or store in the fridge in an airtight container for 5 days.
Why (the science): There’s a reason I often remind you to eat the rainbow! Each veggie color represents different antioxidants and phytochemicals that keep your immune system strong and you feeling your best 😊
Creamy Buckwheat Porridge is a no-fuss, gluten-free breakfast made quickly in a blender. Think of it as an exciting alternative to overnight oats! Simply soak the buckwheat to soften this pseudocereal, then blend with oatmeal and chia seeds. Creamy Buckwheat Porridge is a great meal prep breakfast, too- just fill a few glass jars, top with your favorite fruits and nuts, and grab-and-go. Buckwheat helps prevent blood sugar spikes, so you won’t feel an energy crash after this naturally sweet breakfast.
Serves: 4
Prep time: 10 minutes (then allow to soak 4 hours or overnight)
Cooking time: 0 minutes
What (your ingredients):
1 cup buckwheat groats, soaked 4 hours or overnight in water
½ teaspoon cinnamon
1 pear, roughly chopped
1 ½ cups oat milk
1 tablespoon chia seeds
Toppings: sliced kiwi, blackberries, sliced almonds, or any fruit and nut of choice
How (your directions):
Begin by submerging and soaking 1 cup of buckwheat groats in water for 4 hours or overnight.
Once soaked, drain and rinse buckwheat.
Add buckwheat, cinnamon, pear, oat milk, and chia seeds to a blender.
Blend on high for 60 seconds until smooth.
Spoon smooth porridge into 4 glass jars, then top with your favorite fruit, nuts, and seeds.
Enjoy immediately or refrigerate and enjoy throughout the week.
Why (the science): Buckwheat contains the antioxidant, rutin, which helps reduce inflammation and lower blood pressure.
Light and fluffy Vegan Raspberry Muffins are the perfect meal prep breakfast to enjoy throughout the week. You’ll be absolutely adored if you make these for someone special on Valentine’s Day! These muffins are significantly lower in sugar than traditional muffins, and the raspberry preserves help sweeten the muffin and add extra raspberry flavor. The whole wheat pastry flour is my secret nutrition weapon when it comes to baking- it’s whole wheat (hello, health benefits of fiber and vitamin E for blood sugar control) but is light and fine like all purpose flour.
Serves: 8
Prep time: 10 minutes
Cooking time: 20 minutes
What (your ingredients):
1 tablespoon flax meal
3 tablespoons water
1 ½ cups whole wheat pastry flour
2 tablespoons cane sugar
2 teaspoons baking powder
¼ teaspoon salt
¾ cup unsweetened almond milk
2 tablespoons melted vegan butter
2 tablespoons raspberry preserves
1 cup raspberries
How (your directions):
Preheat oven to 375°F.
Line a muffin tin with 8 liners, then set aside.
In a medium bowl, mix together flax meal and water. Set aside while preparing dry ingredients.
To a large bowl, add flour, sugar, baking powder, and salt. Whisk to combine.
Once the flax egg has thickened, add almond milk, melted butter, and raspberry preserves to the flax egg. Stir to combine.
Add wet ingredients to dry ingredients and stir until flour is just moistened.
Fold in raspberries evenly through batter.
Using an ice cream scoop, evenly distribute batter among the lined muffin tin.
Bake for 20 minutes.
Remove muffins from the oven and allow to cool in the tin for 3 minutes.
Transfer muffins to a cooling rack.
Enjoy warm, room temperature, or toasted for breakfast throughout the week!
Why (the science): Raspberries are rich in the antioxidant, ellagic acid, which reduces inflammation in the body and repairs DNA.
If you’re short on time, this 10-Minute Healthy Stir Fry is the perfect thing to enjoy on a hectic weeknight. Simply boil brown rice ramen noodles, slice up whatever veggies you have on hand, and whip up the delicious and incredibly easy Ginger Almond Stir Fry Sauce! Plant-based and fiber-rich with a creamy sauce, my 10-Minute Healthy Stir Fry is a nutritious time-saver.
Serves: 2
Prep time: 5 minutes
Cooking time: 5 minutes
What (your ingredients):
2 squares brown rice ramen noodles
1/8 teaspoon salt
1 teaspoon sesame oil
8 oz. package mushrooms, sliced thinly
6 oz. package snap peas
1 yellow pepper, sliced thinly
Ginger Almond Stir Fry Sauce:
1 tablespoon arrowroot starch or corn starch
1 tablespoon almond butter
1 tablespoon coconut aminos or soy sauce
1 teaspoon maple syrup
½ teaspoon ground ginger
¼ cup water
How (your directions):
Fill a large pot with water and bring to a boil. Once water is boiling, add salt and ramen squares. Cook according to package instructions, about 4 minutes.
Meanwhile, heat sesame oil in a wok over high heat. Add mushrooms, snap peas, and yellow pepper. Cook on high for 3 minutes.
Once noodles are finished cooking, drain and rinse. Set aside.
Add all sauce ingredients to a bowl and whisk with a fork. Add sauce and noodle to vegetable mixture and stir to combine for 30-60 seconds.
Serve immediately! Salt and pepper to taste.
Why (the science): Mushrooms are high in antioxidants, specifically selenium and glutathione, which lower inflammation and reduce cell damage.
Crunchy Curry Salad with Farro is filling salad, heart enough to be a meal on its own, but light and crunchy and crisp. Refreshing for a hot, summer day!
Serves: 4-6
Prep time: 5 minutes
Cooking time: 20 minutes
What (your ingredients):
½ cup farro
¼ teaspoon curry powder
¼ teaspoon cumin
¼ teaspoon paprika
Juice of 1 lime
Juice of 1 lemon
1 head of kale
5-7 radishes
½ large seedless cucumber
1 orange bell pepper
1 shallot
How (your directions):
Heat 5 cups of water in a large pot with 2 teaspoons salt. Once boiling, add the farro and cook for 20 minutes.
Meanwhile, to a large bowl, add curry powder, cumin, paprika, lime juice, and lemon juice. Stir to combine.
Finely chop kale and add to the bowl with spices. Massage 2 minutes to soften kale.
Dice radishes, cucumber, and bell pepper and add to kale.
Mince 1 shallot and add to kale salad.
Once farro is cooked, drain farro, then add to kale salad. Mix to combine.
Enjoy immediately or store in refrigerator for the next day’s lunch or dinner!
Why (the science): Spices have anti-inflammatory powers, so combine spices to flavor your meals in replace of adding salt. If the salad needs salt, add a pinch, but you won’t need a lot with the flavors of curry and cumin 😊
When I’m feeling the aches of the flu or a bad cold, I crave a meal that can fight the inflammation in my body. This Anti-Inflammatory Curry is quick and easy enough to make when you’re sick (yes, I know from experience) but is light and easy on the stomach, since it’s not spicy. So often curries are heavy and fatty, but this curry is more like a broth. Pairs perfectly with a side of brown rice!
Serves: 4
Prep time: 10 minutes
Cooking time: 30 minutes
What (your ingredients):
1 teaspoon coconut oil
2 bell peppers, medium diced
1 block extra-firm tofu, cubed
1 head broccoli, cut into florets
2 large carrots, diced
1 teaspoon fresh ginger, minced
2 tablespoons red curry paste
1 15-oz. can coconut milk
Brown rice to serve
How (your directions):
In a large skillet, heat coconut oil over medium heat. Add bell peppers and tofu, then sauté for 5 minutes.
Add broccoli florets, diced carrots, and minced ginger. Sauté for 5 minutes.
Add red curry paste and coconut milk and stir to combine. Bring to a simmer, then cover and cook on low heat for 20 minutes.
Serve over brown rice, and salt to taste.
Enjoy!
Why (the science): Curries make powerful anti-inflammatory meals because they so often include foods to reduce oxidative stress in the body. Coconut oil, broccoli, turmeric, and ginger are all found in this recipe, which means this curry battles oxidation and inflammation in a variety of ways.
