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Sample Menu for eliminating High Inflammatory Foods

Here is a sample menu related to my post Are “Diet” foods keeping you from losing fat?

Breakfast

green smoothie

 Vegan Protein Shake-no dairy (whey) or soy (soy lecithin is okay) pea-rice protein powder -2 scoops, 2 TB fiber (chia or hemp seeds or flaxseed meal)

1 cup of frozen berries (NOT BANANAS)

1 cup of liquid.  Can be a combination of water or coconut water/milk.  Coconut milk from a can in the Asian section is very thick and highly concentrated.  You will need to dilute it in half.

1 cup of Spinach

1 cup of chopped ice.

Blend well.

Gluten Free Oatmeal

gluten free oatmeal, 1 teaspoon cinnamon, 2 TB chopped nuts (almonds, pecans, walnuts)

1 scoop of vanilla vegan protein blended in 1/4 cup water

Prepare oatmeal as instructed on the container for one serving.  Add the cinnamon after it is done cooking.  Add the chopped nuts and protein powder.  Add more water if needed.

Warm Shake

1 cup frozen berries or dark cherries

1 tsp cinnamon

1/2 cup coconut milk

1 scoop vanilla vegan protein powder

1 TB chia seeds

1 TB chopped nuts

Warm the berries and coconut milk over medium heat until fruit is warm.  Pour off a few tablespoons of liquid and use to combine the protein powder.  Mix til smooth and then add back to the rest of the liquid.  Stir in chia seeds, cinnamon and nuts.

 

Salads

asian salad

Basic Salad:  Romaine lettuce, 2 TB chopped pecans, 1/4 sliced red onion, 1/2 can of artichoke hearts, hand full of sliced radishes

Slaw:  1 cup each of  green and red cabbage, 2 sliced green onions, grated ginger.  1 tsp cider vinegar and 1 tsp extra-virgin olive oil, 1/2 tsp sesame oil

Greek:  2 sliced cucumbers, 1 cup sliced red onion, 1 large diced tomato, 1 tsp olive oil, 1 tsp cider vinegar

Asian:  1 lb peeled shrimp, 1 head bib lettuce, 1/2 grapefruit-peeled and cut up, 1/2 cup chinese peapods, 1 sliced avacado, 2 TB sliced almonds, 4 celery stalks chopped, 1/2 red pepper cut up, 1/2 cup skinned cucumber.  Serve with Asian dressing.

Snacks

Hummus:  2 cups canned and drained garbanzo beans, 1/2 cup tahini, 1/4 cup lemon juice, 2 cloves of garlic, crushed, 2 TB olive oil, 1 tsp salt, 1 pinch paprika.  Place in a food processor and blend until smooth.  Eat with cut veggies.

Roasted Nuts:  Soak 4 cups of  nuts overnight in water with 1 tsp sea salt.  Drain in the morning.  Toss nuts in cinnamon or pumpkin pie spice and unsweetened vanilla extract or to make a savory nut, use curry powder and a bit of sea salt.  Bake on cookie sheet at 170 for 4-5 hours.

Main Dish

salmon stew

 

Salmon Stew:  2 lb Salmon, 4 TB coconut oil, 1 can diced tomatoes, 1 diced green pepper, 1 dice yellow pepper, 1 diced onion, 2 TB crushed garlic, 2 cups of light coconut milk, 1 cup of unsweetened coconut milk, 1 teaspoon salt, 1 teaspoon red curry.

Cook fish in the olive oil for 2-3 minutes each side over medium heat and remove from pan.  Saute the veggies and garlic in the same pan.  Add the rest of the ingredients, cover and simmer on low heat for 30 minutes.

Pork Tenderloin:  2 lbs pork roast, 1/2 cup fresh basil and 1/2 cup fresh rosemary, 4 cloves of garlic and 2 TB olive oil, 1 teaspoon each of sage, thyme and salt, black pepper.  Combine all of the spices in a bowl and toss together.  Rub the herbs on the pork roast and bake at 325 for an hour or until internal temperature reaches 165 degrees.

Herb Crusted Chicken:  2 cloves of garlic crushed, 1 TB of each of the following, fresh basil, rosemary and olive oil, 1 tsp sea salt and 1/2 teaspoon freshly cracked pepper, 4 skinless-boneless chicken breasts.  Combine the herbs, olive oil, salt and pepper in a food processor to make into a paste.  Spread paste on the chicken and cover to refrigerate overnight or in the morning to refrigerate all day.  Brown both sides of chicken breasts in a hot pan with a bit of olive oil and place in a 350 degree oven and bake for 10 minutes or until juices run clear.

Spaghetti Squash with Meat Sauce:  1 spaghetti squash, 1 chopped onion, 1 chopped red bell pepper, 2 minced garlic cloves, 1 lb lean ground beef or turkey and 1 large can of marinara sauce, 2 teaspoons italian seasoning.  Wash and pierce the squash several times with a sharp knife and place in a baking pan. Bake squash in a 375 degree oven for 1 hour.  Remove and let cool for 20 minutes.  Cut in half and remove the seeds and begin to ‘string’ the squash (separate the strands)  Saute the onion, red pepper and garlic and set aside.  Brown the meat and drain.  add the veggies and garlic, marinara and seasonings.  Simmer for 30 minutes on low.  Top the squash with the sauce.

Shrimp DiJon:  2 lbs peeled and de-veined shrimp, 1 red bell pepper chopped, 1/2 cup olive oil, divided.  1/4 cup finely chopped garlic, 2 TB dry sherry or water, 1 cup marinara, 1 cup dijon mustard, 1/4 cup finely chopped fresh basil.  Marinate the shrimp and bell pepper overnight in 1/4 cup olive oil and chopped garlic. Remove the shrimp when you are ready to cook and set aside, keeping the garlic and pepper saute over medium-high heat for 2 to 3 minutes.  Add 1 to 2 TB more of olive oil if needed.  Then add the shrimp cook until tender.  Remove the shrimp and de-glaze the pan with the sherry or water (scraping the sides of the pan of any stuck on food)  Add the marinara and dijon mustard.  Whisk until smooth over medium heat.  Add the basil and slowly add 1/4 cup olive oil.  Simmer until reduced.  It should be slightly thick and smooth.  Add the shrimp back in.  Serve over brown rice or sauteed spinach.

 

Chicken skewers

Chili-lime shish-kabobs:  1/4 cup lime juice, 2 TB olive oil, 2 tsp chopped cilantro, 1 tsp red pepper flakes, 1 tsp orange zest, 4 large chicken breasts, 12 wooden skewers (soaked in water for 30 minutes).  In a bowl, combine the lime juice, olive oil, cilantro, red pepper flakes and orange zest. Marinate the chicken breasts for 20 minutes and skewer the chicken with 3 sticks per breast like you are threading a needle.  Grill on medium heat for 6 minutes each side or until cooked through.

Desserts

Coconut Ice-cream*:  1 cup unsweetened shredded coconut, 3 cups coconut milk (not light) 3/4 cup xylitol, 1 teaspoon almond extract.  Soften the coconut in 1/4 cup coconut milk for 3 hours prior to preparing.  Whisk the the remaining coconut milk with the xylitol and almond extract.  Add to your ice cream maker and follow the manufacturers directions.  When complete, stir in the shredded coconut.  Put in covered container and into your freezer to harden or eat fresh!

 

baked-apples

Baked Apples:  2 large apples, 1/4 cup xylitol, 1/4 cup chopped walnuts or pecans, 1 teaspoon cinnamon, 1 TB coconut oil, 3/4 cup boiling water.  Preheat oven to 375.  From the top of the apple remove the apple cores with a paring knife.  Don’t go all of the way through. Dig out the seeds and widen the hole to almost an inch.  In a bowl, combine the xylitol, pecans and cinnamon.  Place the apples in a baking dish and stuff each apple with mixture.  Top with a few drops of coconut oil.  Add boiling water to the baking dish and bake for 35-40 minutes until just tender.  Baste the apples  several times with pan juices during the baking process.

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