$76 Anti-Inflammatory Meal Plan (CHEAP & EASY!)
Recipes in this Video
Ingredients
- ●1 can sardines in olive oil
- ●2 cups mixed greens
- ●1/2 cup cherry tomatoes, halved
- ●1/4 cup red onion, thinly sliced
- ●1/4 cup cucumber, diced
- ●2 tbsp olive oil
- ●1 tbsp lemon juice
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1 tbsp fresh parsley, chopped
Instructions
- 1Open the can of sardines and drain the oil, reserving a little for dressing if desired.
- 2In a large bowl, combine the mixed greens, cherry tomatoes, red onion, and cucumber.
- 3Add the sardines on top of the salad mixture.
- 4In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper.
- 5Drizzle the dressing over the salad and gently toss to combine.
- 6Garnish with fresh parsley before serving.
Equipment
Ingredients
- ●1 can sardines in olive oil
- ●2 cups broccoli microgreens
- ●2 tbsp capers
- ●1/4 cup red onion, finely chopped
- ●1/2 lemon, juiced
- ●2 tbsp olive oil
- ●1/2 tsp salt
- ●1/4 tsp black pepper
Instructions
- 1Open the can of sardines and drain the oil, reserving a little for dressing if desired.
- 2In a large bowl, combine the broccoli microgreens, capers, and red onion.
- 3Add the sardines to the bowl, breaking them into bite-sized pieces.
- 4In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper.
- 5Pour the dressing over the salad and gently toss to combine all ingredients.
- 6Taste and adjust seasoning if necessary, adding more salt or lemon juice as desired.
- 7Serve immediately as a refreshing salad or refrigerate for 30 minutes to let the flavors meld.
Equipment
Ingredients
- ●1 cup lentils (red or green)
- ●2 medium sweet potatoes, peeled and diced
- ●1 onion, chopped
- ●2 cloves garlic, minced
- ●1 inch ginger, grated
- ●1 can (14 oz) coconut milk
- ●2 cups vegetable broth
- ●2 tbsp curry powder
- ●1 tsp cumin
- ●1/2 tsp turmeric
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●2 tbsp olive oil
- ●1 cup spinach (optional)
- ●Fresh cilantro for garnish
Instructions
- 1Heat olive oil in a large pot over medium heat.
- 2Add chopped onion and sauté until translucent, about 5 minutes.
- 3Stir in minced garlic and grated ginger, cooking for another minute until fragrant.
- 4Add diced sweet potatoes, lentils, curry powder, cumin, turmeric, salt, and black pepper. Stir to combine.
- 5Pour in the coconut milk and vegetable broth, bringing the mixture to a boil.
- 6Reduce heat to low, cover, and simmer for 25-30 minutes, or until lentils and sweet potatoes are tender.
- 7If using, stir in spinach and cook for an additional 2-3 minutes until wilted.
- 8Taste and adjust seasoning if necessary.
- 9Serve hot, garnished with fresh cilantro.
Equipment
Blueberry Overnight Oats have become a popular breakfast option in the United States, especially among health-conscious individuals. This dish is celebrated for its convenience and nutritional benefits, allowing for a quick, no-cook meal that can be prepared in advance. With the rise of meal prep culture, variations have emerged, including different fruits and flavorings, making it a versatile choice for busy mornings.
Ingredients
- ●rolled oats
- ●milk
- ●yogurt
- ●blueberries
- ●honey
- ●chia seeds
- ●vanilla extract
- ●salt
Instructions
- 1Combine rolled oats, milk, and yogurt in a bowl or jar.
- 2Add honey, chia seeds, vanilla extract, and salt to the mixture.
- 3Stir until well combined and the oats are evenly coated.
- 4Fold in fresh blueberries gently to avoid crushing them.
- 5Cover the bowl or jar with a lid or plastic wrap.
- 6Refrigerate overnight or for at least 4 hours.
- 7In the morning, stir the oats to combine any settled ingredients.
- 8Add more milk if desired for a thinner consistency.
- 9Top with additional blueberries or your choice of toppings before serving.
Ingredient Alternatives
yogurt
Healthier: Greek yogurt
Cheaper: cottage cheese
Greek yogurt is higher in protein, while cottage cheese is often less expensive.
milk
Healthier: almond milk
Cheaper: water
Almond milk is lower in calories, while water is the most economical option.
honey
Healthier: maple syrup
Cheaper: brown sugar
Maple syrup offers a different flavor profile, while brown sugar is often cheaper.
blueberries
Healthier: mixed berries
Cheaper: frozen blueberries
Mixed berries provide variety, while frozen blueberries are usually less expensive.
Techniques
Equipment
Originating from China, stir-frying is a traditional cooking technique that emphasizes quick cooking over high heat, preserving the color and texture of vegetables. This dish combines tofu and broccoli, staples in many Asian cuisines, symbolizing health and vitality. Today, stir-fry has gained global popularity, with countless variations incorporating local ingredients and flavors.
Ingredients
- ●tofu
- ●broccoli
- ●soy sauce
- ●garlic
- ●ginger
- ●vegetable oil
- ●sesame oil
- ●cornstarch
- ●green onions
- ●red bell pepper
- ●carrots
- ●black pepper
- ●salt
- ●rice
Instructions
- 1Press tofu to remove excess moisture for 15-20 minutes.
- 2Cut tofu into bite-sized cubes.
- 3Heat vegetable oil in a large skillet over medium-high heat until shimmering.
- 4Add tofu and cook until golden brown on all sides, about 8-10 minutes.
- 5Remove tofu from skillet and set aside.
- 6In the same skillet, add garlic and ginger; sauté until fragrant, about 30 seconds.
- 7Add broccoli, red bell pepper, and carrots; stir-fry for 4-5 minutes until tender-crisp.
- 8Return tofu to the skillet; add soy sauce and sesame oil.
- 9Sprinkle cornstarch over the mixture and stir well to combine.
- 10Cook for an additional 2-3 minutes until sauce thickens slightly.
- 11Season with black pepper and salt to taste.
- 12Serve hot over cooked rice, garnished with green onions.
Ingredient Alternatives
tofu
Healthier: tempeh
Cheaper: seitan
Tempeh is a great protein alternative and seitan is often less expensive.
soy sauce
Healthier: tamari
Cheaper: liquid aminos
Tamari is gluten-free and liquid aminos is often cheaper.
sesame oil
Healthier: olive oil
Cheaper: canola oil
Olive oil is a healthier fat, while canola oil is more budget-friendly.
broccoli
Healthier: broccolini
Cheaper: frozen broccoli
Broccolini provides a similar taste, while frozen broccoli is often less expensive.
Techniques
Equipment
Also Known As
Ingredients
- ●2 oranges, peeled
- ●1 grapefruit, peeled
- ●1 lemon, peeled
- ●1 tablespoon honey (optional)
- ●1 cup cold water
- ●Ice cubes (optional)
Instructions
- 1In a blender, combine the peeled oranges, grapefruit, and lemon.
- 2Add honey if you prefer a sweeter juice.
- 3Pour in the cold water to help with blending.
- 4Blend on high until smooth and well combined.
- 5If desired, strain the juice through a fine mesh sieve to remove pulp.
- 6Serve the juice over ice cubes if you like it chilled.
- 7Garnish with a slice of lemon or orange on the rim of the glass.
Equipment
Ingredients
- ●2 medium apples, sliced
- ●1/2 cup hazelnut butter
- ●1 tsp ground cinnamon
- ●1 tbsp honey (optional)
- ●1/4 cup granola (for topping)
- ●1 tbsp lemon juice
Instructions
- 1In a small bowl, mix the hazelnut butter and ground cinnamon until well combined.
- 2Add honey to the hazelnut butter mixture if you prefer a sweeter taste, and mix well.
- 3Slice the apples and toss them in lemon juice to prevent browning.
- 4Spread the hazelnut butter mixture evenly over the apple slices.
- 5Arrange the apple slices on a serving plate.
- 6Sprinkle granola on top of the hazelnut butter-covered apple slices for added crunch.
- 7Serve immediately as a snack or light dessert.
Equipment
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