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21 Simple, Quick, & Easy Meals
All tagged Inflammation
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.
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!
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.
Refreshing, bright, and sweet, this plum mojito is best enjoyed on a hot summer day to cool off! Easy on the stomach and good for digestion, this virgin drink would also make a great appetizer before any dinner 😊
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
½ plum
6-8 sprigs of mint
Juice of ½ lime
½ teaspoon agave
2 cups sparkling water
Ice
How (your directions):
Slice ½ of a plum into 2 pieces and place in tall glass. Add mint, lime juice, and agave.
Using a muddler or the end of a wooden spoon or spatula, muddle the plum and mint until the plum’s juices are released and mint is slight broken apart (~30 seconds).
Add 3-4 cubes of ice and top with sparking water.
Enjoy your refreshing drink immediately!
Why (the science): Fresh mint is great for digestion, as it fights inflammation in the stomach. Don’t be afraid to chew on the mint leaves once you’ve sipped all of your mojito!
