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12
TH E TR UTH ABO UT I N F L AM MATI O N
6 Inflammation, Decoded
Typically driven by your
lifestyle, chronic
inflammation can lead to
long-term health problems.
16 Your Anti- Inflammatory
Diet Plan
Use the 80-20 rule to
supercharge your health
and well-being—without
deprivation.
6
12 Seven Incredible
Benefits of 24 No Time to Follow a
Anti- Inflammatory Recipe? No Problem!
Eating This time-saving hack
You’ll experience a helps you pull together
total-body transformation. anti-inflammatory meals
in a flash.

2 PR E V E N TI O N .CO M
ANTI -
I N F L AM MATO RY
RECIPES
THAT H E AL
BREAKFASTS
34 Baked Pumpkin Oatmeal
36 Veggie-Loaded
Chickpea Waffles
38 Mango-Coconut
Chia Pudding
40 Powerhouse Yogurt Parfaits
42 Mint-Pesto Baked Eggs
44 Avocado and Sardine Toast
46 Teff Polenta
47 Plantain Hash with Eggs

LUNCHES AND DINNERS

48
50

51
Chopped Egg Salad Toast
Red Wine Risotto with
Mushrooms and Radicchio
Crushed Beets with
Hazelnuts and Yogurt
66
52 Blood Orange
Sheet Pan Chicken SNACKS AND DESSERTS
54 Colorful Quinoa Bowls 82 Cauliflower Hummus

56 Grilled Fish Tacos with 84 Roasted Chickpeas

Charred Pineapple Salsa 86 Healthy “Chips”
57 Turkey and Greens Soup 87 Fried Green Moong
58 Salmon Salad with Green Dal Cakes
Goddess Dressing 88 Banana and Coconut
Baked Tempeh

68
60 Chili with Wheat Berries
and Beans 90 Peach Ice Pops
62 Ginger-Garlic Cod 92 Avocado Mousse
En Papillote
94 Blood Orange and
63 Grilled Salmon and Olive Oil Shortbread
Creamy Cucumber Salad
64 Butternut Squash
and Kale Pizza
66 Greek Chicken
and Farro Salad
67 BBQ Jackfruit Pulled “Pork”
68 Pork and Peach Kebabs with
Grilled Green Beans
70 Vitamin-Rich Roasted
Veggies with Spring Herbs
72 Grapefruit, Endive,
and Pistachio Salad
74 Roasted Kale with
Oyster Mushrooms

90
76 Jicama, Mango,
and Radish Slaw
78 Slow-Roasted Tomatoes
80 Roasted Brussels Sprouts with
Lime-Chile Dipping Sauce

PR E V E N TI O N .CO M 3
 SECTION 1

THE TRUTH
ABOUT
INFLAMMATION
Discover the lifestyle
habits that trigger the
immune system to wreak
havoc on your body.

PR E V E N TI O N .CO M 5
 S E CT I O N 1
TH E TRUTH ABOUT
I N F L AM MATI O N

6 PR E V E N TI O N .CO M
Inflammation,
Decoded
Typically driven by your lifestyle, chronic inflammation
can lead to long-term health problems.

What Is Inflammation Anyway?

nflammation is the body’s response to an irritant—

I anything from a germ to a toxin to a foreign object

(like a splinter). You may have heard that inflammation
is bad, and it can be when it goes on for too long. But in
brief spurts, inflammation plays a role in helping your
body heal from trauma or illness.
Think about the last time you had a cut or scrape. Once
your skin is broken, it becomes flooded with bacteria that
can potentially make you sick. The presence of these
foreign invaders signals the immune system to launch an
attack, triggering the inflammatory process. Fresh blood
and nutrients are ferried to the wound, causing it to
become red, warm, painful, and swollen. Sure, it’s a little
uncomfortable. But within a few days, the wound has
started to heal. A serious infection has been averted,
thanks to inflammation!

PR E V E N TI O N .CO M 7
 S E CT I O N 1
TH E TRUTH ABOUT
I N F L AM MATI O N

E
M AY SOOTHY
YOGA MATION B
INFLAMNG YOU TO
HELPI E STRESS.
REDUC

This type of short-term inflammation is • Fatigue

called acute inflammation, and you need it to • Brain fog
stay healthy. • Digestive problems
Problems occur, however, when inflammation • Skin rashes
is chronic, or ongoing. • Muscle aches
Inflammation that continues for longer than • Frequent colds that fail to
Regular
exercise, it should can damage healthy tissue, organs, and resolve quickly
hydration, bodily systems. Things get worse when it’s left What’s more, the alarm bells of chronic
and stress unchecked for long stretches: Over time, chronic inflammation tend to chime louder with time.
management inflammation can lead to type 2 diabetes, The longer the body stays in a high-inflammation
can all help
rheumatoid arthritis, atherosclerosis (the state, the bigger—and more obvious—the toll can
to keep
inflammation hardening of artery walls from plaque buildup), become. That’s because the effects of
in check. and cardiovascular disease. inflammation are cumulative. The damages
caused over years or decades may eventually lead
The Subtle Signs of to serious health issues that can affect your quality
Chronic Inflammation of life as well as your longevity. There’s good
Being free of diabetes and other diseases doesn’t news, though: Because inflammation’s effects are
mean you’re free from inflammation. You can’t slow to add up, there’s almost always a chance to
see inflammation, but it can show up as: halt them in their tracks—or even reverse them.

8 PR E V E N TI O N .CO M
THE TOP INFLAMMATION TRIGGERS
Chronic inflammation—the kind that can lead to long-term health problems—is typically driven
by your lifestyle. Here are some of the biggest offenders.

Diet Environmental Toxins

Eating foods that are high in Research suggests that
refined carbohydrates or chronic exposure to certain
FRUITS AND VEGGIES
ones that are highly processed (think chemicals or substances, including ARE LOADED WITH
white bread, cookies, chips, or sugary endocrine disruptors such as ANTIOXIDANTS,
drinks) on a regular basis can trigger bisphenol-A (or BPA, found in some WHICH PROTECT
the inflammatory process. The good plastics), may contribute to CELLS FROM FREE
news? Adding more whole, minimally heightened levels of inflammation. RADICAL DAMAGE.
processed foods to your diet (like
fresh fruits and veggies) can have a
protective effect.

Chronic Stress
Stress signals the release of
hormones like cortisol, which
activate the body’s fight-or-flight
response and turn on inflammatory
activity. Developing a daily routine to
tame the tension is also another way
to combat inflammation. Morning
meditation or journaling, anyone?

Poor Sleep
Consistently logging too
few z’s can also kick the
inflammatory process into high gear.
What’s more, research suggests that
women’s bodies may be particularly
prone to these effects.

Sedentary Lifestyle
Physical inactivity has been
shown to keep the body in
a state of low-grade inflammation
while regular exercise is tied to
reduced levels of inflammatory
messengers in the blood.

Excess Body Fat

Fat tissue signals the liver to
release inflammatory
compounds, which may be why
obesity is tied to higher levels of
chronic inflammation. Reaching a
healthier weight can make a
difference by reducing the number of
inflammatory messengers in the
blood. Prevention’s Anti-Inflammatory
Diet will help by filling you up on
minimally processed whole foods.

PR E V E N TI O N .CO M 9
 S E CT I O N 1
TH E TRUTH ABOUT
I N F L AM MATI O N

F
1 ½ H OURS O
JUST SLEEP PER
LOST N INCREASE
CA
NIGHT ODY-WIDE
B .
F L A M MATION
I N

SEEING THE BIG PICTURE

Solid nutrition and regular exercise are often touted as the cornerstones of
Sleep
good health. But they’re really just a start: Achieving real wellness—and
deprivation
boosts keeping your inflammation levels low—means consistently getting enough sleep and
inflammation, managing your stress too. It also involves addressing your environment—for instance,
which, in turn, considering the products you put on your body and organizing your living space in a
increases way that optimizes your time and energy.
your risk of
heart disease
and diabetes. There’s no need to rearrange your entire life at once though. (That would be a recipe for
inflammation-raising stress!) Consider building healthy habits in one area at a time
before moving on to the next, starting with nutrition. After giving your meals a
makeover, you can start thinking about ways to incorporate more movement into your
day or taking steps to log the recommended seven to eight hours of sleep each night.

10 PR E V E N TI O N .CO M
Why Is This the
Best “Diet”?
“Diet” can definitely feel like a four-
letter word, especially when you’re
thinking in terms of highly
restrictive or hard-to-follow eating
plans designed for speedy weight
loss. (We’re looking at you, keto diet!)
An anti-inflammatory diet does not
fit into that category. In fact, we
prefer to think of it as a set of
healthy, sustainable eating habits
rather than a diet.
Our plan serves up specific meal
ideas to help you get the hang of
eating anti-inflammatory-style (and
you can certainly repeat the recipes).
But after that, you can take what
you’ve learned and put that
knowledge toward making healthy
eating choices that work for you. If
that sounds a lot more doable than
complicated meal plans, we
wholeheartedly agree!
There’s plenty more that sets our
eating plan apart from other diets.
An anti-inflammatory eating style:

Is evidence based
Decades’ worth of research has shown
that many whole, minimally
processed foods have anti-
inflammatory properties that can
support health. And when eaten
regularly, these foods can lead to a
reduced risk for chronic diseases. Includes fun foods HEALTHY
Even pro-inf lammatory foods like FATS FROM
Adds instead of restricts chocolate chip cookies or pizza don’t AVOCADOS,
Anti-inflammatory eating simply have to be entirely off-limits. You NUTS, AND FISH
means including foods in your diet can enjoy the occasional candy bar
that reduce inflammation. When you or bakery muffin as long as you pair
DO MORE THAN
do that, there will naturally be less it with healthy fat, protein, and fiber
DRIVE DOWN
room for foods that do the opposite. to minimize the effects on your INFLAMMATION.
blood sugar. THEY ALSO
Aims to improve health, not MAKE MEALS
help with weight loss Fits your lifestyle and honors DELICIOUSLY
The goal of anti-inflammatory eating your food culture and traditions SATISFYING.
is to choose foods that will nourish You can choose anti-inflammatory
and protect your body. If the scale foods at restaurants or dinner parties.
happens to nudge downward—and it You can tweak family recipes to carbs or sugar for a few days. But at
very well may—that’s great too! You include more inflammation-fighting some point, a dinner party or a
may find that you shed some weight ingredients. In short, you don’t have holiday or a vacation will come up—or
because you’re filling your plate with to change your life to eat this way. you just get sick of feeling deprived.
more whole foods and eating fewer Because anti-inflammatory eating is
of the processed kind. But it’s not the Can be done for life easy and flexible, you can stick with it
end-all, be-all. Sure, most of us could go without for the long haul.

PR E V E N TI O N .CO M 11
 S E CT I O N 1
TH E TRUTH ABOUT
I N F L AM MATI O N

Seven
Incredible
Benefits of
Anti-
Inflammatory
Eating You’ll experience a total-body transformation.

f you’re feeling a little anxious after reading about the

I many dangers of unchecked body-wide inflammation, it’s

time to put your mind at ease.
Yes, it’s true that chronic inflammation can raise your
risk for type 2 diabetes, rheumatoid arthritis,
atherosclerosis (hardening of the arteries), and heart disease.
Yet it’s also true that following an anti-inflammatory diet
can reverse chronic inflammation. Not only can you reduce
your risk for the diseases we just mentioned, but you’ll also
boost your chances of experiencing the following benefits.

12 PR E V E N TI O N .CO M
LEARN WHAT HAPPENS TO YOUR BODY WHEN YOU FILL YOUR
PLATE WITH ANTI-INFLAMMATORY FOODS.

Easier
Weight Loss
People who followed
an anti-inflammatory
diet lost more weight
than did participants
who followed a
different calorie-
controlled nutrition
plan. The anti-
inflammatory diet’s
effectiveness may stem
from how it improves
the distribution of
beneficial gut bacteria.
Fewer GI Woes
Anti-inflammatory eating helps to adjust the distribution
of gut bacteria for the better, reducing the microbial
dysbiosis that’s thought to play a role in chronic gas,
bloating, and other GI problems.

Improved Mood
All-Day Energy People who consume diets rich in
After following an pro-inflammatory foods are more
anti-inflammatory diet likely to suffer from depression. The
for three months, breast worse the inflammation, the more
cancer survivors poorly they respond to antidepressants.
improved their fatigue On the flip side, however, is this:
levels by 44% compared People who consume anti-
to a control group that inflammatory foods are less likely to
only improved by 8%. develop depression in the first place.

BECAUSE
INFLAMMATION’S
EFFECTS ARE SLOW
TO ADD UP, THERE’S
ALMOST ALWAYS
A CHANCE TO HALT
THEM IN THEIR
TRACKS.

14 PR E V E N TI O N .CO M
 Restful Sleep
Inflammation seems
to interfere with the
body’s circadian
clock, which can
affect your sleep-
wake cycle, making it
difficult to fall and stay asleep. On the
other hand, anti-inflammatory eating
may improve sleep quality.

Mental Clarity
The nutrients from fruits and
vegetables have been shown to
suppress inflammation in the brain,
potentially reducing risk for memory
loss and other cognitive problems
Less Pain associated with aging. On top of
On our plan, you’ll use curcumin (a that, anti-inflammatory diets have
component in curry) to flavor some of been shown to improve GI health,
your meals. This spice has been shown which in turn, boosts brain health.
to reduce the severity of tendonitis,
among other painful conditions

ANTI-
INFLAMMATORY
EATING IMPROVES
WELL-BEING—FROM
HEAD TO TOE.
S E CT I O N 1
TH E TRUTH ABOUT
I N F L AM MATI O N
Your
Anti-
Inflammatory
Diet A nti-inflammatory foods are delicious and
satisfying. But...there’s a good chance that at least a
few of your favorites fall on the proinflammatory

Plan
list. So how can you incorporate some of those
proinflammatory foods (which, yes, taste really
good!) into your diet without negatively impacting your health?
At Prevention, we’re big believers in the 80-20 rule: 80% of
the time, base your eating pattern around foods that have
anti-inflammatory properties. The other 20% of the time, enjoy
Use the 80-20 rule to fun foods, even if they promote inflammation.
transform your health Here’s why it works: All-or-nothing food mindsets are hard
to stick with! So instead of saying, “I can’t eat that,” you can
and well-being— say, “I can eat part of it today and have some leftovers
without deprivation. tomorrow.” Sounds a lot more doable, right?
Following the 80-20 rule gives you some wiggle room to
enjoy treats every day, like a serving of chips with your lunch or
a small bowl of ice cream after dinner. In fact, allowing yourself
to enjoy fun foods on a regular basis helps you avoid that diet-y,
deprivation mindset.
Keep in mind that it’s often possible to reduce or diminish a
treat’s inflammatory effects by pairing it with an inflammation
soother, as the upcoming chart explains.

PR E V E N TI O N .CO M 17
 THE PFF PRINCIPLE
Pairing fun foods with PFF—that’s protein, healthy fats, and fiber—
will keep your blood sugar stable, and in turn, keep inflammation in check.
In practice, that might look like one of these combos.

ALONG WITH
White Pasta Hamburger Canned Fruit Chocolate Chip
on White Bun in Syrup Cookie

TRY
Turkey meatballs Oven-baked Plain Greek yogurt Low-fat milk
(protein) sweet potato fries or cottage cheese (protein)
+ or (protein) +
garlicky green salad rinse the fruit before a handful of nuts
sautéed spinach (fiber) eating to remove some (fiber and healthy fat)
(fiber) of the sugary syrup

18 PR E V E N TI O N .CO M
 FRIES, LUNCH MEAT, ICE CREAM, AND STEAK CAN ALL
BE RICH IN SATURATED FATS, WHICH RAISES LDL
(“BAD”) CHOLESTEROL AND TRIGLYCERIDES WHILE
LOWERING HDL (“GOOD”) CHOLESTEROL.

ALONG WITH
French Fries Lunch Meat Ice Cream Steak

TRY
Grilled chicken breast Pair with Fresh berries Baked potato with skin
(protein) whole-grain bread (fiber) +
+ (fiber) sautéed green beans
side of salad + (fiber)
(fiber) avocado limit red meat to
(healthy fat) twice a month

Found in colorful plant

foods like berries,
polyphenols are
micronutrients that act
as powerful antioxidants
with the capacity to
prevent or reverse
inflammatory damage.

PR E V E N TI O N .CO M 19
 THE BEST
(AND WORST)
ANTI-
INFLAMMATORY
FOODS
Some foods have the power to prevent or
thwart the inflammatory process and
keep body-wide inflammation low,
while others tend to open the floodgates
for inflammatory markers and increase
the risk for chronic inflammation.
Here are the mainstays you’ll want to put
in the 80% column, along
with the fun, proinflammatory foods
to enjoy in moderation.

A SALAD IS A GREAT
WAY TO SNEAK SEVERAL
ANTI-INFLAMMATORY
FOODS IN AT ONCE.
 Tea and Coffee
These sippers are
rich in antioxidants
ANTI- that may protect against
INFLAMMATORY cellular damage. Just limit
FOODS: the extras like added sugar
EAT UP! or high-fat creamers.

Water
Plain-old H2O
helps you stay

Unsaturated
hydrated, allowing your
body to effectively flush A RE
S U P P L E ME N T S
Oils and Seeds out toxins.
Healthy fats can
inhibit proinflammatory Supplements
enzymes. These include
monounsaturated fatty
Spirulina,
curcumin,
WOR T H I T ?
acids as well as omega 3s. bromelain, vitamin D, and The supplement aisle is
Good picks include olive, fish oils can all reduce filled with powders and pills
avocado, and flaxseed oils inflammation. These that claim to reduce
as well as flax, sesame, supplements provide a inflammation and lower
and pumpkin seeds. powerhouse of antioxidant your risk for chronic
properties, reducing diseases. But are they
Vegetables inflammatory markers in actually effective? The
Carrots, kale, the body and protecting answer is...maybe.
tomato, cabbage, cells from oxidative stress. Options for
bell peppers, Brussels supplementation include
sprouts, bok choy, Lean Protein spirulina, curcumin,
cauliflower, and broccoli Lean poultry, fatty bromelain, vitamin D, and
pack a big antioxidant fish, low-fat dairy, fish oil, which all boast
punch to protect cells from eggs, beans, and soy antioxidant properties that
free radical damage. foods like tofu and may reduce inflammatory
tempeh support stable markers in the body and
Fruits Berries, blood sugar levels and protect cells from
apples, citrus, keep you fuller longer. inflammatory stress. That
cherries, and Fatty fish like salmon, said, researchers are still
pomegranates are mackerel, tuna, herring, learning how supplements
polyphenol-packed. They and sardines have the may impact the body and the
also serve up fiber to help added benefit of omega- dosage amounts that may be
the body efficiently 3s. You’ll get an extra most effective. What’s more,
remove toxins and support helping of phytonutrients supplements aren’t a
immune health by feeding from plant proteins like substitute for a healthy diet,
good bacteria in the gut. beans or soy too. and they could interact with
certain medications you may
Whole Grains Herbs, Spices, be taking. If you’re thinking
Pick whole-wheat and Condiments about starting a supplement,
bread or pasta, Flavor enhancers check with your doctor first.
brown rice, quinoa, barley, such as black pepper,
or oatmeal over refined rosemary, turmeric,
grains whenever possible. ginger, saffron, cinnamon,
Whole-grain foods are and garlic are rich in
fiber-rich, so they won’t inflammation-fighting
spike your blood sugar. And polyphenols. That’s also
since they haven’t been true for condiments like
stripped of their nutrients, fiery harissa paste or herb-
they offer key vitamins and infused chimichurri sauce
minerals that you won’t get or pesto—the olive oil
from refined carbs. base delivers a dose of
healthy fats.

PR E V E N TI O N .CO M 21
 INFLAMMATION
TRIGGERS:
BE
MINDFUL

Foods Rich in
Saturated Fats
Fatty meats,
full-fat dairy, baked goods,
fried foods, and packaged
snacks tend to be high in
saturated fats, which raise
LDL (“bad”) cholesterol
and triglycerides while
lowering HDL (“good”)
cholesterol. Over time, this
can increase the risk for a
heart attack or stroke.

Refined
Carbohydrates
We’re talking
white rice, white bread, Charred Meats Trans Fats Sweetened
white pasta, baked goods, High-heat cooking We said that no Beverages
and added sugars methods like foods are off-limits Soft drinks, juices,
(including table sugar, frying, smoking, or grilling on an anti-inflammatory hot chocolate, and coffee
honey, and maple syrup). can cause animal proteins diet, but the truth is, there drinks loaded with syrup
Refined carbs are broken (including meat, poultry, is one important exception. and whipped cream are
down quickly by the body, and seafood) to develop Trans fats, also called high in added sugar (and
triggering a rapid blood carcinogenic compounds partially hydrogenated offer little, if any,
sugar spike that increases such as polycyclic oils, are fats that have nutrition). They can ramp
inflammation. aromatic hydrocarbons been chemically altered to up inflammation—and
(PAHs) and heterocyclic stay solid at room consumption of these
Processed amines (HCAs). These temperature. They’re often treats has been tied to
Meats In addition compounds are tied to an added to packaged or obesity and elevated
to being high in increased risk of cancers, processed foods like levels of LDL cholesterol.
saturated fat, foods like including colon, breast, margarine, fried foods,
bacon, sausage, cold cuts, and prostate cancers. baked goods, coffee
and charcuterie contain creamer, microwave
preservatives such as popcorn, potato chips, and
nitrates, which can raise store-bought baked goods.
levels of inflammation and Trans fats significantly raise
may contribute to an inflammation and increase
increased risk for cancer. the risk for heart disease,
and experts agree that it’s
best to steer clear of these
as much as possible.

22 PR E V E N TI O N .CO M
 Every single
one of the
recipes in
Section Two
is centered
around core nutrition
principles proven to help
decrease inflammation.
As you work your way
through them, we
suggest you:
Follow the 80-20
Have a protein- rule so you
forward don’t feel
breakfast (15 to deprived.
30 g protein) to That means choosing
stabilize your blood nourishing, anti-
sugar in the morning and inflammatory foods at
reduce midday cravings. most meals and snacks,
while also allowing
Eat every 3 to yourself to enjoy
5 hours to keep inflammatory foods in
your blood small servings most
sugar stable. days. Remember to pair
proinflammatory foods
Include 8 to with protein, fat, and
10 g fiber at fiber (PFF) to support
each meal to steady blood sugar,
increase satiety, which prevents excess
support gut health, and inflammation.
remove excess As you incorporate
cholesterol and toxins more recipes, also
from your body. consider how you can
begin to incorporate
Eat at least two other anti-inflammatory
servings of fish habits into your day.
per week to Drink plenty of water,
boost omega-3 make time for physical
consumption. activity, and try to get
enough sleep. If you’re
struggling in the stress
management
department, consider
strategies that could
help you tame the
RICH IN MONOUNSATURATED tension and regain a
sense of calm.
FAT, AVOCADO TOAST IS A
GREAT ON-THE-GO
BREAKFAST OPTION.

PR E V E N TI O N .CO M 23
 S E CT I O N 1
TH E TRUTH ABOUT
I N F L AM MATI O N

No Time
to Follow
a Recipe?
No Problem!
This time-saving hack helps you pull together
anti-inflammatory meals in a flash.

et’s face it: Recipes are wonderful—providing you with so many

L answers to the all-too-pervasive question, “What’s for dinner?”

That’s why we made sure to include 50-plus of them in this plan.
Despite that, we know few people want to follow a recipe for every
single meal during every single day of the week.
On those days when you’ve got “I don’t feel like cooking hard things”
vibes, this nifty hack can help. Here, you’ll discover a five-step formula that
makes cooking inflammation-soothing meals as easy as assembling a tuna
fish sandwich.

24 PR E V E N TI O N .CO M
 EACH ANTI-
INFLAMMATORY
BOWL REQUIRES
JUST FOUR STEPS
TO PREPARE.
 STEP 1
Ace Your Base

Start with whole grains or leafy greens like

peppery arugula, which provides freshness, crunch,
and a dose of vitamin K. If you’re hungry for
something heartier, chewy, nutty farro (or another
grain) offers a filling start with a hit of fiber.
Pro tip: Prep a batch of longer-cooking
grains—like wild rice or wheat berries—
ahead of time, then cool and refrigerate in an
airtight container for up to five days.

Bowls are a great

way to use up
leftovers such as
last night’s salad
or rice.

ROA S T E D
C HI C K E N B OW L
Arugula
+
Roasted Chicken
+
Sliced Cherry Tomatoes
+
Slaw
+
Pickled Onions

26 PR E V E N TI O N .CO M
 HOISIN SALMON
Season four 4-oz skinless
salmon fillets with
¼ tsp each salt and pepper.
Brush each with 1 Tbsp
hoisin sauce to coat. On CILANTRO
foil-lined baking sheet, broil LIME BLACK
until opaque throughout, BEANS
2 to 3 min. per side. In small saucepan on
medium, warm one
15-oz can black beans
(rinsed) with ½ tsp
each ground cumin
and salt. Add ¼ cup
chopped cilantro and
2 Tbsp fresh lime juice.

STEP 2
Pick a Protein

Key to increasing muscle mass and strength, this

element of your meal will also help fill you up.
Keep a few fast recipes up your sleeve to
transform any plain protein into a flavorful main.
For example, add warm spices to lean chicken
breast or crisp up tofu in a pan for craveable
crunch. Here are four quick options.

CRISPY
SPICED TOFU
Slice 14-oz extra-firm
tofu ¼-in. thick. Place
between paper towels;
top with baking sheet
and large cans or other
weights; let sit 10 min.
Toss with 3 Tbsp MOROCCAN CHICKEN
cornstarch, ½ tsp Combine 1 tsp sweet paprika,
paprika, and ¼ tsp ½ tsp each ground cumin and
cayenne. Heat 2 Tbsp cinnamon, ¼ tsp each salt and
vegetable oil in large pepper, and a pinch of red pepper
skillet on medium-high. flakes. Rub onto four 5-oz boneless,
Add tofu and cook until skinless chicken breasts.
deep golden brown, 2 to Heat 1 Tbsp olive oil in large skillet
3 min. per side. Transfer on medium. Cook chicken breasts
to paper towel–lined until golden brown, 2 to 3 min.
plate and season with per side. Transfer to oven and roast
¼ tsp each salt at 425°F until just cooked through,
and pepper. 9 to 11 min.
 MAPLE-CHILI
SWEET POTATOES
Whisk together 2 Tbsp each olive
oil and maple syrup, 1 tsp chili
powder, and ¼ tsp each cayenne
and salt. Toss with 2 medium
sweet potatoes (cut into ½-in.
chunks). Roast on rimmed baking
sheet at 425°F until golden brown
and tender, stirring halfway
through, 35 to 40 min.

MARINATED
MUSHROOMS
Whisk together 2 Tbsp each
balsamic vinegar and olive
oil, 1 Tbsp Dijon mustard,
and ¼ tsp each salt and
pepper. Toss with 1 lb
cremini mushrooms (halved
or quartered if large). Roast

STEP 3
on rimmed baking sheet at
425°F until liquid has
evaporated, 20 min.

Add Some Veggies

Choose a mix of cooked and raw

vegetables for textural contrast and a
variety of vitamins and minerals.
Hearty options like sweet potatoes, kale,
and broccoli make excellent leftovers too.
Here, we show you quick and
easy ways to cook them.

28 PR E V E N TI O N .CO M
 GARLICKY KALE
Heat 2 Tbsp olive oil in large
skillet on medium and cook
2 large cloves garlic (finely SWEET ’N’
chopped) until golden brown, TANGY SLAW
1 min. Add 1 large bunch kale Whisk together 2 Tbsp
(stemmed and chopped) a handful cider vinegar, 1 Tbsp
at a time, tossing until wilted honey, and ¼ tsp each
before adding more. Season with salt and pepper. Toss with
¼ tsp each salt and pepper and ½ large head red cabbage
cook until just tender, 3 to 4 min. (cored and shredded). Let
sit, tossing occasionally,
at least 10 min. or
refrigerate up to 3 days.

IN ADDITION TO ADDING THEM TO BOWLS,

USE CHOPPED MUSHROOMS TO REPLACE
SOME OF THE MEAT IN TACOS, BURGERS,
AND OTHER GROUND MEAT DISHES.

HONEY MUSTARD
BROCCOLI
On rimmed baking sheet
TOMATO SALAD lined with nonstick foil, toss
Toss 1 pint cherry 2 large heads broccoli (cut
tomatoes (halved) with into small florets) with
1 Tbsp olive oil, 1 sliced 2 Tbsp each honey mustard
scallion, and a pinch each and olive oil and ½ tsp salt.
of salt and pepper. Roast at 425°F, tossing once,
until tender and charred in
spots, 25 to 30 min.
 S E CT I O N 1
TH E TRUTH ABOUT
I N F L AM MATI O N

MEDITERRANEAN OLIVE SAUCE

In blender, puree 1 cup pitted olives, ¼ cup
olive oil, 2 Tbsp fresh lemon juice, 1 tsp Dijon
mustard, ¼ cup parsley, 2 cloves garlic, and
¼ tsp red pepper flakes until nearly smooth.

SRIRACHA-HONEY
VINAIGRETTE
Whisk together 2 Tbsp each cider
vinegar and olive oil, 1 Tbsp sriracha,
1 tsp honey, and ¼ tsp salt.

STEP 4
Spoon On Sauce CILANTRO-
LIME YOGURT
Whether you’re in the mood for a In blender, puree
briny, creamy, tangy, or slightly 1 jalapeño (seeded
spicy flavor, these tasty drizzles will and chopped), 1 cup
bring the whole bowl together. Greek yogurt, ½
cup cilantro, 2 Tbsp
fresh lime juice, and
¼ tsp each ground
cumin and salt until
very smooth.

ROMESCO SAUCE
In food processor, pulse 1 cup
roasted red peppers, ½ cup
(packed) parsley, ¼ cup roasted
salted almonds, and a pinch salt
until almost smooth.

30 PR E V E N TI O N .CO M
 STEP 5 SESAME CUCUMBERS
Whisk together 2 Tbsp rice vinegar,
2 tsp sesame oil, 1 tsp sugar, and a
pinch salt. Toss with 1 medium
seedless cucumber (very thinly sliced).
Top It Off Refrigerate 10 min. or up to 3 days.

Give your bowl some final flair

with vibrant toppers that also add a
burst of nutrients such as fiber,
healthy fat, or a little extra protein.

PARMESAN-
PARSLEY
CRISPY CHICKPEAS CRUMBS
Drain and rinse one 15-oz can Heat 1 Tbsp olive oil
chickpeas; pat very dry with in small skillet on
paper towels, discarding any medium-low. Add
loose skins. On rimmed baking ½ cup panko and
sheet, toss with 1 Tbsp olive toast, stirring, until
oil, ½ tsp pepper, and ¼ tsp golden brown, about
salt. Roast at 425°F, shaking 3 min. Transfer to
occasionally, until crisp, 40 min. small bowl and add
2 Tbsp each finely
chopped parsley and
grated Parmesan.

SMOKY ALMONDS
Toss ½ cup roasted almonds (roughly
chopped) with 1 Tbsp olive oil to coat,
then add ½ tsp smoked paprika. Cook in
medium skillet on medium, tossing
frequently, until golden brown, 3 to 5 min.

QUICK
PICKLED ONIONS
Whisk together 2 Tbsp red
wine vinegar and a pinch
C RI S PY
each sugar and salt. Toss
with 1 small red onion
C HI C K P E A B OW L
(thinly sliced). Let sit, tossing Farro
occasionally, at least 20 min. +
or refrigerate up to 3 days. Garlicky Kale
+
Sliced Cherry Tomatoes
+
Romesco Sauce
+
Crispy Chickpeas
+
Avocado

PR E V E N TI O N .CO M 31
 SECTION 2

ANTI-
INFLAMMATORY
RECIPES
THAT HEAL
Delicious ideas for
busy weeknights,
leisurely weekends, and
everything in between.

PR E V E N TI O N .CO M 33
S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

Energizing
Breakfasts
Wake up to yum.
 BAK E D P U M PK I N
OATM E AL
Make this sweet and savory dish on
Sunday, then microwave a scoop or two
for quick weekday meals (it keeps four
IX days in the fridge).
FIBERecFta of skin-on
if
er-ful tr pkin, ACTIVE 15 MIN.
The f ib c anned pum
pe a r s , n c ar b TOTAL 1 HR. PLUS COOLING
s lo w s d ow
t s helps SERVES 8
an d oa , which
s ti o n vels
dige ugar le 4 cups old-fashioned
tr o l b lood s e d
to con us tain rolled oats
d s u p p or t s s
an rning. 2 tsp baking powder
all mo
ener g y 2 tsp pumpkin pie spice
½ tsp kosher salt
⅔ cup raw pepitas, divided
4 large eggs
1 15-oz can pure pumpkin puree
1¾ cups cashew milk
⅓ cup pure maple syrup
6 Tbsp extra virgin olive oil,
plus more for dish
1 Tbsp plus 1 tsp grated
fresh ginger
1 Tbsp pure vanilla extract
3 ripe but firm Anjou pears,
cut into ½ -in. pieces

1. Heat oven to 375°F. In bowl, mix oats,

baking powder, pumpkin pie spice, salt,
and ⅓ cup pepitas.
2. In large bowl, beat eggs, then mix in
pumpkin, milk, syrup, oil, ginger, and
vanilla. Add dry ingredients to bowl and
mix until just combined.
3. Lightly oil 9-by-13-in. baking dish and
scatter all but 1 cup pears on bottom.
Spread batter on top, then sprinkle with
remaining pears, pressing them in slightly.
4. Sprinkle with remaining ⅓ cup pepitas and
bake until fully set and edges begin to brown,
40 to 50 min. Let cool 5 min. before serving.

PER SERVING 478 cal, 13 g pro, 54 g carb, 8 g

fiber, 18 g sugars (8 g added sugars), 24 g fat (4.5 g
sat fat), 93 mg chol, 319 mg sodium

PR E V E N TI O N .CO M 35
 S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

VE G G I E - LOA D E D
C H I CK P E A WA F F L E S
Found: Waffles that don’t make you
want to take a nap mid-morning (and
actually keep you full). Just trade the
white flour for protein- and fiber-filled
chickpea flour.

ACTIVE 10 MIN.
TOTAL 15 MIN.
MAKES 8

½ cup chickpea flour

¼ tsp baking soda
Kosher salt and pepper
Here fiber- ½ cup plain 2% Greek yogurt
rich chickpea
flour replaces 4 large eggs
the refined 2 scallions, finely chopped
white flour
typically 1 cup baby spinach,
used to roughly chopped
make waffles. ½ small red pepper,
cut into thin pieces
3 Tbsp grated Pecorino
Romano cheese

1. Heat oven to 200°F. Set a wire rack

over a rimmed baking sheet and place
in oven. Heat waffle iron per directions.
2. In a large bowl, whisk together
chickpea flour, baking soda, and ¼ tsp
salt. In a small bowl, whisk together
yogurt and eggs. Stir wet ingredients
into dry ingredients. Fold in scallions,
spinach, red pepper, cheese, and
¼ tsp pepper.
3. Lightly coat waffle iron with nonstick
cooking spray and, in batches, drop
¼ cup batter into each section of iron
and cook until golden brown, 4 to 5 min.
Transfer to rack in oven and keep warm.
Repeat with remaining batter.

PER SERVING 81 cal, 6 g pro, 5 g carb, 1 g

fiber, 2 g sugars (0 g added sugars), 4 g fat
(1.5 g sat fat), 95 mg chol, 180 mg sodium

36 PR E V E N TI O N .CO M
PR E V E N TI O N .CO M 37
 S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

38 PR E V E N TI O N .CO M
MANGO - COCONUT
C H IA P U D D I N G
Loaded with omega-3s (thanks,
chia seeds!), this creamy,
no-cook pudding makes it easy
to fill up on inflammation-
fighting fats first thing in
the morning.

ACTIVE 12 MIN.
TOTAL 1 HR. 12 MIN. PLUS CHILLING
SERVES 4

1 13.5-oz can light

coconut milk An anti-
inflammatory
⅓ cup white chia seeds star, chia seeds
2 Tbsp honey are the richest
plant source
1 tsp pure vanilla extract of omega-3
1 mango, peeled, pitted, fatty acids.
and diced
1 cup strawberries, diced
¼ cup sliced almonds
4 tsp coconut flakes

1. In a pint-size measuring cup,

combine coconut milk, chia
seeds, honey, and vanilla. Stir
until combined, then refrigerate
for 1 hr.
2. Layer fruit over pudding. Top
with a spoonful of strawberries,
sliced almonds, and a sprinkle
of coconut.
PER SERVING 273 cal, 7 g pro, 33 g
carb, 7 g fiber, 24 g sugars (9 g
added sugars), 14 g fat (7 g sat fat),
0 mg chol, 10 mg sodium

PR E V E N TI O N .CO M 39
S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

G
E E T & STROrNanate
SW d p om
e
n
g
rries a with
T he b e e b ur s ting
r
arils a potent
o c y anins— em
an th lend th
x id a n t s that r e v ent
antio may p
r a n d
olo age.
their c ell dam
brain c
P OWE R H O U S E
YO G U R T PA R FA IT S

Layer protein-rich chia jam with

creamy yogurt for a filling,
nutrient-packed morning meal.

ACTIVE 10 MIN.
TOTAL 15 MIN. PLUS CHILLING
SERVES 4

1 cup pomegranate juice

⅓ cup chia seeds
2 Tbsp honey
4 cups nonfat
plain Greek yogurt
6 oz blueberries
6 oz raspberries
½ cup pomegranate seeds (arils)
¼ cup toasted almonds

MAKE THE JAM

In small saucepan, combine
pomegranate juice, chia seeds,
and honey and bring to a boil.
Reduce heat to medium-low and
cook, stirring occasionally, 3 min.
Remove from heat, let cool
10 min., then refrigerate until set,
about 2 hr.

BUILD THE PARFAIT

Working with four 6- to 8-oz. jars,
cups, or glasses, evenly layer
yogurt, chia jam, berries, and
pomegranate seeds. (Can be
refrigerated up to 3 days.) Top with
almonds just before serving. In addition to
reducing
PER SERVING 379 cal, 28 g pro, 49 g inflammation,
carb, 10 g fiber, 33.5 g sugars (8.5 g pomegranates
added sugars), 9.5 g fat (1 g sat fat), may help lower
11 mg chol, 85 mg sodium
levels of the
“bad” LDL
cholesterol.

PR E V E N TI O N .CO M 41
S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL
 With protein,
vitamins, and
healthy fats,
eggs are a
breakfast
powerhouse.

M I NT - P E S TO
BAK E D E G G S
The pesto offers an
antioxidant punch.

ACTIVE 25 MIN.
TOTAL 40 MIN.
SERVES 6

1 cup packed fresh cilantro

leaves
½ cup packed fresh mint leaves
½ cup shelled pistachios
2 jalapeños, seeded and chopped
2 Tbsp lemon juice
1 clove garlic
Kosher salt
½ cup olive oil
6 Tbsp half and half
12 large eggs
Toast, for serving

1. Heat oven to 425°F. Oil six 10-

to 12-oz. ramekins; place on
rimmed baking sheet.
2. In food processor, pulse cilantro,
TS l
UTRIEeN mint, pistachios, jalapeños,
NICE nN
e of th
e f w n a t ur a
D,
lemon juice, garlic, and ½ tsp salt
re o vitamin h until finely chopped, stopping
Eggs a c e s of
o u r ealt and scraping occasionally.
food s b on e h
h p r o motes r e d uc e Pulse in oil to combine.
whic e v e n help 3. To each ramekin, add 1 Tbsp half
ay
an d m nsion.
hyper te and half and 2 eggs; top with
1 Tbsp pesto. Bake until whites are
set but yolks are still runny, 12 to
15 min. Serve with remaining pesto
and toast if desired.

PER SERVING 390 cal, 16 g pro, 6 g carb,

2 g fiber, 2 g sugars (0 g added sugars),
35 g fat (7.5 g sat fat), 377 mg chol,
318 mg sodium

PR E V E N TI O N .CO M 43
 S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

AVO CA D O A N D
SA R D I N E TOAS T
The famous tinned fish has
never been so delicious (and
it’s great for your heart too!).

TOTAL 5 MIN.
SERVES 1

1 small avocado, halved

2 thick slices sourdough
bread, toasted
1 lemon
Kosher salt
½ 3.75- to 4.5-oz can
sardines, drained
and halved
Red pepper flakes

Scoop avocado out onto

toast and mash. Zest lemon
on top and sprinkle with a
pinch of salt. Top with
sardines and sprinkle with
red pepper flakes.
PER SERVING 589 cal, 24 g pro,
57 g carb, 12 g fiber, 5 g sugars (0 g
added sugars), 31.5 g fat (6.5 g sat
fat), 20 mg chol, 865 mg sodium

If you prefer,
swap fresh
multigrain or
rye bread for
the sourdough.

44 PR E V E N TI O N .CO M
 IMMU
Sardin NI TY BO
e s ar
inflam e a good s
OST
ome g matio o ur c e
a-3s— n - soothin of
plus, g
bring a vo c a
m on o healin dos
un s a t g
ur a t e
d fat s
.

PR E V E N TI O N .CO M 45
S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

TE F F P O L E NTA
ACTIVE 25 MIN.
TOTAL 25 MIN.
SERVES 4

1. In medium saucepan, bring

1½ cups each cashew milk
and water, 1 clove garlic
(grated), and 1 tsp vegetable
bouillon base (we used Better
Than Bouillon) to a boil.
2. Whisk in 1 cup teff. Simmer,
covered, whisking occasionally,
until tender, 15 to 20 min.
3. If necessary, whisk in an
additional ¼ cup water, then For an anti-
inflammatory
½ cup Parmesan (grated).
boost, top it with
Serve topped with 3 Tbsp sliced fruit or
flatleaf parsley (chopped) and sautéed greens.
freshly cracked black pepper.

PER SERVING 271 cal, 11 g pro,

40 g carb, 4 g fiber, 1.5 g sugars
(0.5 g added sugars), TEFF luten-free
7.5 g fat (2.5 g sat fat), 9 mg chol, yg
a rall
t u n c e of
406 mg sodium This n h a s a bala es.
r a in t
whole
g o hyd r a
in a n d c ar b w hich
prote f iber,
it ’s h igh in a lo n g with
Plus, o d s ugar, ed
es blo l involv
s tabiliz m , a minera o o k
ma gn e
siu on . L
oduc ti
e n e r g y pr e r m a r ke
t ’s
in ur s u p
in y o n e .
for it onli
isle or
grain a
 PLAN TAINS
Fibe
and c r, natural s
ar b o h ugar s
to the yd r a t ,
p e s br
R.D.N la t e, s a ing en
., a pla ys A n er
P L A NTA I N HAS H blogg n t- b a na Rio gy
er a t sed d s,
H e al t ie
WITH E G G S C ar b s
ar e b hy Sim titian and
gluco r o k ple Y
s e, w u
ACTIVE 15 MIN. s o ur c hich a en down in m.
e of f c t s t o
TOTAL 15 MIN. mu s c uel fo as the prim
le s, a r the ar y
SERVES 4 nd th bra
s l ow
a b s or e f ibe in and
ption r help
energ t o ke e s
1. Heat 4 tsp canola oil in large y s t ab p
nonstick skillet on medium. le.
2. Add 4 ripe plantains (yellow
with considerable black spots;
cut into ½ -in. pieces) and
cook, tossing occasionally,
until golden brown, 3 to 4 min.
3. Add 1 small red onion
(chopped) and 1 large
jalapeño (finely chopped), 1¼
tsp Tajín, 1 tsp ground cumin,
and ¾ tsp smoked paprika
and cook, tossing, 2 min.
4. Toss with ⅓ cup cilantro
leaves (chopped). Serve with
sunny-side-up eggs.
PER SERVING 454 cal, 15 g pro,
60 g carb, 5 g fiber, 28 g sugars (0 g
added sugars), 19 g fat (4.5 g sat
fat), 369 mg chol, 431 mg sodium

PR E V E N TI O N .CO M 47
 S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

Ultra-
Satisfying
Lunches
& Dinners
Choose from quick, no-fuss options,
elaborate meals, and everything in between.

48 PR E V E N TI O N .CO M
CHOPPED
E G G SAL A D TOAS T
No mayo? No problem.
This punchy egg salad uses
Greek yogurt for creamy
richness that comes with a
protein boost.

ACTIVE 10 MIN.
TOTAL 10 MIN.
SERVES 4

3 Tbsp plain Greek yogurt

½ tsp grated lemon zest
1 Tbsp lemon juice
¼ tsp salt
¼ tsp pepper, plus more
for serving
4 large hard-boiled eggs,
peeled and roughly
chopped
¼ small red onion,
finely chopped
1 heaping Tbsp capers,
chopped
1 Tbsp chopped dill, plus
more for serving
4 pieces pumpernickel toast

1. In bowl, whisk together

Greek yogurt, zest, lemon
juice, and salt and pepper.
2. Gently mix in eggs. Fold in
red onion, capers, and dill.
3. Divide among
pumpernickel slices and
sprinkle with additional dill
and cracked pepper.

PER SERVING 173 cal, 10 g pro,

17 g carb, 2 g fiber, 1.5 g sugars
(0 g added sugars), 7 g fat (2 g sat
fat), 188 mg chol, 427 mg sodium
 BARBE
R o un d
R A D’AL
mediu an d r o
bus t, th
BA
m - b od is
R E D WI N E R I S OT TO ver sati ied Ita
le par tn lian re
(giving e r f or d is a
WITH M U S H R O O M S A N D the ric c r e am
tinge). e a de y risot
lic ate to
T he m violet
RADICCHIO essenti e llow ta
nnins
al f or p ar e
bracin airing
g, bit te with
ACTIVE 20 MIN. r ingre
dient s
TOTAL 1 HR. .
SERVES 4

4½ Tbsp olive oil, divided

1 medium onion, finely chopped
2 cloves garlic, finely chopped
1½ cups arborio rice
¾ cup dry, low-tannin Italian red
wine, such as Barbera d’Alba
3½ cups low-sodium chicken broth
Kosher salt and pepper
½ cup freshly grated Parmesan,
plus more for serving
1½ lbs mixed mushrooms,
trimmed, torn, and sliced
1 medium head radicchio, cored
and sliced
1 Tbsp balsamic vinegar
1 tsp lemon zest plus
1 tsp lemon juice

1. Heat oven to 425°F. Heat 2 Tbsp oil in

large saucepan on medium. Add onion
and cook, covered, stirring occasionally,
until tender, 6 to 8 min. Add garlic and
cook, stirring, 2 min.
2. Add rice and cook, stirring, 1 min. Stir
in wine and simmer, stirring occasionally,
until wine is absorbed, 3 to 5 min.
3. Add broth and ¾ tsp salt and bring to
a boil. Reduce heat and simmer until
liquid is absorbed and rice is tender,
18 to 20 min. Stir in Parmesan.
4. Meanwhile, on large rimmed baking
sheet, toss mushrooms with 1½ Tbsp oil
and ¼ tsp each salt and pepper and
roast, tossing once, until golden brown
and tender, 18 to 22 min. Transfer to
plate and heat broiler.
5. Toss radicchio with remaining 1 Tbsp
oil and ¼ tsp salt, arrange on same
baking sheet, and broil until beginning
to brown, 3 min. Toss with vinegar and
lemon zest and juice, then mushrooms,
and serve over risotto. Sprinkle with
additional Parmesan if desired.

PER SERVING 585 cal, 22 g pro, 84 g carb, 5 g

fiber, 6 g sugars (0 g added sugars), 21.5 g fat
(4 g sat fat), 9 mg chol, 866 mg sodium

50 PR E V E N TI O N .CO M
CRUSHED BEETS
WITH HA Z E L N U T S
A N D YO G U R T
ACTIVE 10 MIN.
TOTAL 1 HR. 30 MIN.
SERVES 4

Heat oven to 400°F. Wrap

4 medium (4- to 5-oz each)
red beets in foil, place on
rimmed baking sheet, and
roast, flipping package
halfway through, until
tender, 60 to 75 min. Let cool,
then peel. Crush with fork
and toss with 1 Tbsp olive oil
and 2 tsp lemon juice, then
⅓ cup chives (chopped),
½ tsp kosher salt, and
¼ tsp black pepper. Serve
over 1 cup Greek yogurt and
top with ⅓ cup hazelnuts
(roasted and chopped).

PER SERVING 194 cal, 9 g pro,

14 g carb, 4 g fiber, 9.5 g sugars
(0 g added sugars), 12.5 g fat (2.5 g
sat fat), 8 mg chol, 337 mg sodium

BEETSot veggies
t ro rb s as
vibran plex c a tant
T he s e d c o m
f iber a
n impor
b oa s t id a n t s—all o
antiox hey als
well as p p o r ter s. T ll e d
ener g y
su s ca
p oun d
e p la n t c om lp f ight
ha v that h e
in s mp t
beta la nd pr o
ti v e s tress a o ti ng
oxida x , pr o m
r e la
ar terie
s to brain.
f lo w to the
blood

PR E V E N TI O N .CO M 51
 B LO O D O R A N G E
S H E E T PA N C H I CK E N
ACTIVE 15 MIN.
TOTAL 55 MIN. PLUS MARINATING
SERVES 4

1. In large bowl, whisk together

¼ cup olive oil, 4 cloves garlic
(finely chopped), 2 tsp blood
orange zest plus ¼ cup blood
orange juice, 1 Tbsp fresh
oregano leaves (roughly
chopped), 1½ tsp kosher salt,
and 1 tsp pepper.
2. Add one 3½ - to 4-lbs chicken
(cut into pieces; breasts halved)
and toss to coat. Let marinate
45 min. to 2 hr. at room temp or
up to 4 hr. in refrigerator.
3. Heat oven to 425°F. Cut
1 blood orange into ¼ -in.-thick
slices and arrange 5 slices on
large rimmed baking sheet.
4. Place chicken on top of
orange slices, spaced out.
Spoon remaining marinade all
over chicken, tuck remaining
orange slices and 4 sprigs
oregano amid chicken, and
roast 20 min.
5. Scatter ⅓ cup pitted kalamata
olives (halved) over chicken,
rotate pan, and roast until chicken
reaches 165°F, 10 to 15 min.

PER SERVING 629 cal, 52 g pro, 8 g

carb, 1 g fiber, 4.5 g sugars (0 g added
sugars), 42 g fat (9.5 g sat fat), 166 mg
chol, 1,036 mg sodium

52 PR E V E N TI O N .CO M
 O O D O RANGaEgood
BL us fruit
is
citr r
ibrant d othe
This v v it a m in C an ith
of w
s o ur c e at help
ti o x id ant s th d is ease s
an c hr o n ic
ti o n o f a nd
p r e ve n ease
a s h ear t dis s are also
s uc h d or an
ge
s. Bloo larly
d ia b e te n in s , par ticu
c y a
anth o t s th t
a
high in a n ti oxidan ay
p owe r
f u l r an d m
f r u it it s colo w e r
e lo
lend th d with
ociate se.
b e as s d is e a
k o f h e ar t
r is
 S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

54 PR E V E N TI O N .CO M
C O LO R F U L 1 cup cilantro

Q U I N OA BOWL S 2 scallions, thinly sliced

1 Tbsp sesame seeds
Tofu, quinoa, ginger, and a
rainbow of assorted veggies 1. Heat oven to 425°F. Cook
come together in an quinoa per pkg. directions.
Asian-inspired bowl that gives 2. In a bowl, whisk vinegar,
inflammation the boot. miso, ginger, and ¼ cup oil.
3. Brush 1 rimmed baking sheet
ACTIVE 20 MIN. with ½ Tbsp oil. In bowl, toss
TOTAL 50 MIN. tofu with ¼ cup dressing to coat
SERVES 4 and place on oiled pan.
4. On second pan, toss sweet
1¼ cups quinoa potato and beets with remaining
6 Tbsp rice vinegar Tbsp oil and ¼ tsp each salt and
pepper. Transfer both pans to
¼ cup white miso oven and roast until vegetables
2 tsp grated fresh ginger are golden brown and tender
¼ cup plus 1½ Tbsp extra and tofu is golden brown and
virgin olive oil, divided crisp, 25 to 30 min.
5. Divide quinoa among 4 bowls.
14 oz firm tofu, pressed dry
and cut into 1-in. cubes Top with tofu, roasted
vegetables, cabbage, peas,
1 large sweet potato, cut into
cilantro, scallions, sesame seeds,
1-in. pieces
and drizzle with remaining
2 medium beets, cut into dressing.
½ -in. wedges
¼ cup small red cabbage, PER SERVING: 544 cal, 21 g pro,
very thinly sliced 66 g carb, 12 g fiber, 23 g fat (2 g sat
fat), 13g sugars (0 g added sugars),
1 cup snow peas, halved 0 mg chol, 608 mg sodium

PR E V E N TI O N .CO M 55
 N
PROTEI USE
HO
POWER od, tilapia, and
ec s,
f ish lik ht bite
White e e m like lig o f
t s 15 g
t migh ab o u t
halibu c o ntains t,
c h f il le
but ea p er 3 - o
z.
ling
protein v e yo u f e e
w il l le a
which d.
atis f ie
fully s

G R I LL E D F I S H ¼ small pineapple, 3. Brush fish with oil, season

sliced into thick rings with ¼ tsp each salt and
TAC O S WIT H pepper, and grill until lightly
1¼ lbs skinless white fish
CHARRED fillets (cod or halibut) charred and opaque
throughout, 2 to 5 min. per
P I N E A P P L E SAL SA 1 Tbsp olive oil
side (depending on the fish).
¾ cup fresh cilantro leaves 4. Cut pineapple into ½ -in.
ACTIVE 20 MIN.
TOTAL 20 MIN. 8 corn tortillas, charred pieces and toss with red
SERVES 4 onion mixture; fold in
1. In bowl, mix lime juice, cilantro. Fill tortillas with fish
3 Tbsp fresh lime juice onion, jalapeño, and ¼ tsp and top with salsa.
each salt and pepper.
½ small red onion,
2. Heat grill to medium-high. PER SERVING 234 cal, 25 g pro,
finely chopped 23 g carb, 2 g fiber, 7 g sugars (0 g
Grill pineapple until charred
1 jalapeño, thinly sliced added sugars), 5.5 g fat (0.5 g sat
and beginning to soften, 2 to fat), 54 mg chol,
Kosher salt and pepper 3 min. per side. 324 mg sodium
TURKEY AND
GREENS SOUP
A handful of greens instantly
ups this soup’s inflammation-
fighting power. Creamy white
beans offer a double dose of
protein and fiber too.

ACTIVE 10 MIN.
TOTAL 25 MIN.
SERVES 4

1 Tbsp olive oil

1 Tbsp finely chopped fresh
rosemary
1 small onion, diced
2 cups chopped kale
1 qt low-sodium chicken broth
2½ cups shredded
cooked turkey
1 15.5-oz can white beans,
rinsed and drained
Kosher salt and pepper

1. In a medium pot, heat oil over

medium-high heat. Add rosemary
and onion and cook until tender
and fragrant, 5 min.
2. Add kale and cook until wilted,
2 min.
3. Stir in broth, turkey, and beans
and bring to a simmer. Cook until
heated through, 3 min. Season
with salt and pepper.

PER SERVING 291 cal, 38 g pro, 22 g

carb, 4 g fiber, 2 g sugars (0 g added
sugars), 6 g fat (1 g sat fat), 88 mg
chol, 375 mg sodium
SAL M O N SAL A D 1 12-oz pkg. mixed-color grape
or cherry tomatoes, halved
WITH G R E E N
4 medium-boiled (jammy) eggs,
GODDESS DRESSING halved

Salmon scores major anti- 1. Bring a pot of water to a boil

inflammatory points for being and fill a bowl with ice water. Add
high in protein and rich in 2 tsp salt, then green beans, and
omega-3s. The dark leafy greens cook until just tender, 2 to 4 min.
and sweet red tomatoes are Transfer to ice water.
antioxidant heavyweights. 2. Add potatoes to pot and simmer
until just tender, 8 to 10 min. Drain
ACTIVE 40 MIN. and run under cold water to cool,
TOTAL 40 MIN. then pat dry and cut in half.
SERVES 4 3. Meanwhile, in a large skillet over
medium-high heat, add oil. Season
Kosher salt and pepper salmon with ½ tsp each salt and
pepper and cook until golden
1 8-oz pkg. green beans, trimmed brown and just opaque
1 lb small new potatoes throughout, 6 to 9 min. per side.
1 Tbsp olive oil Transfer salmon to plate and,
using fork, flake into pieces,
1 1¼ lbs center-cut salmon fillet,
discarding skin.
about 1 in. thick, cut into
2 pieces 4. In blender, puree yogurt,
lemon juice, herbs, capers,
½ cup plain yogurt (not Greek) ½ avocado, 2 Tbsp water, and a
¼ tsp fresh lemon juice pinch each salt and pepper
¼ cup flat-leaf parsley, until smooth.
plus more for serving 5. Toss greens with ¼ cup dressing
and slice remaining ½ avocado, then
¼ cup fresh dill,
plus more for serving divide among plates along with
potatoes, green beans, salmon,
¼ cup chopped fresh chives, plus tomatoes, and eggs. Top with
more for serving
additional herbs if desired and serve
1 Tbsp capers, drained with remaining dressing.
1 ripe avocado, PER SERVING 489 cal, 42 g pro, 36 g
halved carb, 8 g fiber, 5 g sugars (0 g added
1 5-oz pkg. mixed greens sugars), 20 g fat (5 g sat fat), 255 mg
chol, 776 mg sodium
S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

C H I L I WIT H WH E AT
BERRIES AND BEANS
ACTIVE 20 MIN.
TOTAL 6 HR. 20 MIN.
SERVES 4

1 28-oz can fire-roasted crushed

tomatoes
1 14.5-oz can no-salt-added diced
tomatoes
1 Tbsp chili powder
2 tsp ground cumin
1 tsp ground coriander
3 cloves garlic, pressed
2 large poblano peppers, cut into
¼ -in. pieces
1 onion, chopped
¾ cup wheat berries
Kosher salt and pepper
½ bunch cilantro
2 15.5-oz cans low-sodium beans
(1 red kidney, 1 black), rinsed
Sliced jalapeño and lime wedges,
for serving

1. In slow cooker, combine tomatoes

and their juices, chili powder, cumin,
coriander, and ¾ cup water.
2. Stir in garlic, poblano peppers,
onion, wheat berries, and ½ tsp each
salt and pepper. Reserve 1 cup
cilantro leaves, then tie remaining
with kitchen twine and add to slow
cooker. Cover and cook until wheat
berries are tender but still chewy, 5 to
6 hr. on High (or 7 to 8 hr. on Low).
3. Ten min. before serving, remove
and discard cilantro bundle and
gently stir in beans. Divide among
bowls and top with reserved cilantro
and jalapeño slices if desired. Serve
with lime wedges.

PER SERVING 423 cal, 22 g pro, 83 g carb,

23 g fiber, 12.5 g sugars (0 g added
sugars), 1.5 g fat (0 g sat fat), 0 mg chol,
981 mg sodium
 ESS s
R A I N GOODeN berrie
G ew y w
h a t
d n
nd c h e r m, a
Firm a e b r an, g e ring
th o f f
contain f th e grain,
p er m o mins a
nd
endos a y of vita er.
an a r r h la y
a n t s in eac
id
antiox

PR E V E N TI O N .CO M 61
S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

G I N G E R - GA R L I C
C O D E N PA P I LLOTE
ACTIVE 15 MIN.
TOTAL 30 MIN. PLUS COOLING
SERVES 4

1. Heat oven to 400°F. Tear off

four 12-in. squares of parchment
paper and arrange on 2 rimmed
baking sheets.
2. Divide 2 heads baby bok choy
(roughly chopped) and four 5-oz
boneless, skinless cod fillets
among squares.
3. In small bowl, stir together
4 tsp each mirin and reduced-
sodium soy sauce, 2 scallions and
2 cloves garlic (all thinly sliced),
and 2 tsp grated fresh ginger.
4. Spoon over fish and sprinkle
with ¼ tsp each salt and pepper,
dividing among fish fillets.
5. Cover each with additional
parchment square and fold each
side up twice, then fold each
corner underneath. Roast 12 min.
Let cool at least 3 min. before
cutting open. Sprinkle with
additional scallions if desired.

PER SERVING 139 cal, 27 g pro, 5 g

carb, 1 g fiber, 2.5 g sugars (0 g added
sugars), 1 g fat (0 g sat fat), 61 mg chol, COD ly
427 mg sodium the on
n isn’t the
Salmo - 3 s in
e o f o m e ga o m e of
s o ur c o v ides s
d also
p r r e duc e
sea; co t s . T h ey help f ul
a —harm
althy f erides
the he ig ly c t u rn
of tr ich in
levels b lo o d—wh te r ie s,
the g of a r
fat s in ar d e n in
slow h r t at ta
ck,
helps f or h e a
r is k e ase.
a ar t dis
o k e , an d h e
s tr
G R I LL E D 1 small bulb fennel, cored 3. Season salmon with ¼ tsp
and thinly sliced, each salt and pepper and
SAL M O N A N D plus 1 Tbsp chopped grill, covered, until lightly
CREAMY fronds charred and just barely
4 6-oz salmon steaks opaque throughout,
CUCUMBER
¼ small red onion, 4 to 6 min. per side.
SAL A D thinly sliced 4. Drain cucumbers and toss
with fennel mixture. Fold in
ACTIVE 25 MIN. 2 Tbsp chopped dill, plus
red onion, dill, and fennel
TOTAL 25 MIN. more for sprinkling
fronds. Season with salt if
SERVES 4
desired. Sprinkle with
1. In bowl, toss cucumber
additional dill and cracked
with ¾ tsp salt. Let sit,
1 small English pepper (cucumbers will
cucumber, sliced tossing occasionally, 15 min.
continue to get saucier) and
2. Heat grill to medium-high.
Kosher salt and pepper serve with salmon.
In bowl, whisk together sour
3 Tbsp sour cream cream, mayonnaise, vinegar, PER SERVING 260 cal, 33 g pro,
and ¼ tsp pepper. Add sliced 6 g carb, 2 g fiber, 3 g sugars (0 g
1½ Tbsp mayonnaise added sugars), 11.5 g fat (3 g sat
fennel and toss to combine. fat), 80 mg chol, 497 mg sodium
1 Tbsp cider vinegar
 S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

TER
M U N E BOOf sSweet,
IM e hue
an g
o
sh
T h e or t s q ua
y b u t ternu o tene,
ear th o f b e t a - c ar
it ’s full y c o nv
er t s
m e an s o ur b o d
h y ti n g
whic p p or
to h e alth- su
in A.
vitamin

64 PR E V E N TI O N .CO M
B U T TE R N U T S Q UAS H
A N D K ALE P I Z Z A
ACTIVE 15 MIN.
TOTAL 25 MIN.
SERVES 4

Cornmeal, for baking sheet

Flour, for surface
1 lb refrigerated (or frozen,
thawed) pizza dough, left at
room temp for 30 min.
3 oz Gruyère cheese or extra-
sharp Cheddar, coarsely grated
1 small butternut squash
(about 1½ lbs)
1 lemon
1 small red onion, thinly sliced
2 tsp fresh rosemary leaves
2 Tbsp olive oil
Kosher salt and pepper
½ bunch Tuscan kale, stems
discarded, leaves chopped

1. Heat oven to 475°F. Sprinkle large

baking sheet with cornmeal or line
with parchment paper. On lightly
floured surface, shape pizza dough
into large oval, transfer to prepared
sheet, and sprinkle with cheese.
2. Using vegetable peeler, peel
squash. Working over bowl, use
peeler to shave ribbons from
top to bottom, rotating every few
peels. Shave about half of
squash (reserve remainder for
another use).
3. With peeler, remove 3 strips of
zest from lemon; thinly slice zest.
Add to bowl of squash
ribbons along with onion and
rosemary; toss with oil and ½ tsp
each salt and pepper. Fold in kale.
4. Scatter vegetable mixture over
dough and bake until crust is deep
golden brown and squash is
tender, 10 to 15 min.

PER SERVING 476 cal, 15 g pro, 65 g

carb, 5 g fiber, 2.5 g sugars (0 g added
sugars), 17 g fat (5 g sat fat), 23 mg chol,
1,289 mg sodium
 S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

G R E E K C H I CK E N
A N D FA R R O SAL A D
ACTIVE 20 MIN.
TOTAL 20 MIN.
SERVES 4

1¼ cups quick-cooking farro

2 Tbsp olive oil, divided
½ small red onion, thinly sliced
4 Tbsp lemon juice, divided
Kosher salt and pepper
12 oz. boneless, skinless
chicken breasts, sliced
½ -in. thick
¼ cup fresh dill, chopped
8 oz chopped grape tomatoes,
halved
½ seedless cucumber,
cut into ½ -in. pieces
3 oz baby arugula
(about 3 cups)
3 oz. feta, crumbled

1. Cook farro per pkg. directions,

then drain, transfer to large bowl,
and toss with 1 Tbsp oil.
2. Meanwhile, in second bowl,
toss onion with 2 Tbsp lemon
juice and a pinch of salt. Let sit,
tossing twice.
3. Heat remaining Tbsp oil in
large skillet on medium-high.
Season chicken with ¼ tsp each
salt and pepper and cook until
golden brown, 8 to 10 min.
4. Remove skillet from heat and stir
in remaining 2 Tbsp lemon juice.
5. Add chicken and any juices to
farro along with dill, tomatoes,
cucumber, and onion (and their

Y HERO
juices); toss to combine. Fold in
arugula and feta. HEARgTrains like farro
t er.
Ancien it of f ib
e ak y h
PER SERVING 398 cal, 29 g pro, 37 g
carb, 6 g fiber, 4 g sugars (0 g added a s n o n tains
add s e r ving c
p ich c an
sugars), 14.5 g fat (5 g sat fat), 20 mg
¼ cu
chol, 393 mg sodium Ju s t a f f ib er, wh
ab ou t
5g o ar an d
e r b lo o d s ug
w
help lo terol.
choles

66 PR E V E N TI O N .CO M
B BQ JACK F R U IT 2 Tbsp fresh lime juice pepper. Toss remaining onion
1 tsp honey with lime dressing, then toss
P U LLE D “ P O R K” with cabbage.
¼ small red cabbage, cored 3. Using 2 forks, gently
ACTIVE 20 MIN. and thinly sliced
break up jackfruit. Divide
TOTAL 4 HR. 20 MIN. 8 rolls, split and toasted jackfruit among rolls and top
SERVES 8
Sliced avocado, for serving with avocado. Fold cilantro
into cabbage slaw and
½ cup fresh cilantro leaves
1 8-oz can tomato sauce spoon on top.
2 Tbsp packed brown sugar 1. In slow cooker, combine
PER SERVING 335 cal, 9 g pro,
2 Tbsp molasses tomato sauce, sugar, 54 g carb, 12 g fiber, 12.5 g sugars
molasses, chili powder, ¾ cup (8 g added sugars), 10 g fat (1.5 g
1 Tbsp chili powder sat fat), 0 mg chol, 714 mg sodium
water, and ½ tsp salt. Stir
Kosher salt and pepper garlic and all but ¼ cup onion
2 large cloves garlic, into sauce along with
finely chopped jackfruit. Cover and cook on
2 small red onions, thinly High until very tender, 3 to 4 hr.
sliced 2. Ten min. before serving,
whisk together
2 14-oz cans young green SUPER S
jackfruit in brine or water lime juice, honey, and
Jack fruit WA P
(not syrup), rinsed ¼ tsp each salt and tree fruit , a tropic
, c an tak al
e on the
pull-apa tender,
barbecu r t nature
ed pork of
Plus, it ’s w hen c o
a great o ke d .
of vitam source
in C and
potassiu
m.
S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

P O R K A N D P E AC H
K E BA B S WITH
G R I LL E D G R E E N
BEANS
This juicy dish is a genius way to
get both fruits and vegetables on
your plate at dinnertime.

ACTIVE 30 MIN.
TOTAL 3O MIN.
SERVES 4

¼ cup peach jam

1 Tbsp rice vinegar
2 Tbsp grated fresh
ginger, divided
1 Ib green beans, trimmed
2 Tbsp olive oil, divided
Kosher salt and pepper
1¼ lbs pork loin, trimmed, cut
into 1-in. chunks
2 peaches, cut into ¾-in.-thick
wedges
1 red onion, cut into
½-in.-thick wedges

1. Heat grill on medium. In a small

bowl, combine jam, vinegar, and
1 Tbsp ginger. In a large bowl, toss
green beans with 1 Tbsp oil, then
remaining Tbsp ginger and ¼ tsp
each salt and pepper.
2. Thread pork, peaches, and red
onion onto 8 skewers. Brush with
remaining Tbsp olive oil and
season with ½ tsp each salt and
pepper. Grill, turning occasionally,
5 min. Continue grilling and
glazing with sauce until pork is just
cooked through, 2 to 4 min. more.
3. During the last 5 min. of cooking,
grill green beans, turning
occasionally, until tender, 3 to 5 min.
Serve green beans with kebabs.
PER SERVING 380 cal, 29 g pro, 31 g
carb, 4 g fiber, 22 g sugars (12 g added
sugars), 16 g fat (4 g sat fat), 79 mg chol,
425 mg sodium
PR E V E N TI O N .CO M 69
 S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

Brag-
Worthy
Sides
Pair these with protein
VITAM I N - R I C H
ROAS TE D VE G G I E S
WIT H S P R I N G H E R B S

Fresh herbs add extra zing to

for a complete meal. this side dish.

1. Chop 3 carrots and

3 Yukon Gold potatoes into
1- to 1½-in. pieces.
2. Toss with 1 Tbsp olive oil
and kosher salt and pepper to
taste. Spread on baking sheet in
a single layer, uncovered.
3. Roast at 400°F for 30 to 40
min. or until done. In a separate
bowl, combine 2 Tbsp finely
TS
CARRrOe versatile
chopped parsley, 2 Tbsp finely
chopped dill, and 1 tsp lemon
sa s
C ar r o t vitamin zest. Toss with carrots and
f u ll o f f iber, id s ,
veggie
s no potatoes. Serves 4.
c arote
C , an d e visio
n
A an d lp im p r o v
c an h e ced
which a r e du
a r e li nked to f c a ncer.
an d
t a in k inds o rb e d
c er t ab s o
risk of s a re bes d,
no id p e
Carote c hop
c a r r o t s ar e a n d
w hen o o ke d
d, or c t.
blende ie t ar y f a
a te n with d
e

70 PR E V E N TI O N .CO M
PR E V E N TI O N .CO M 71
 G R A P E F R U IT,
E N D IVE , A N D
P I S TAC H I O SAL A D
ACTIVE 35 MIN.
TOTAL 35 MIN.
SERVES 4

1. Grate 2 tsp zest from

1 medium ruby red
grapefruit, then remove skin
and pith from 3 grapefruits
total and cut into segments,
reserving 3 Tbsp juice.
2. In large bowl, whisk
together grapefruit juice and
zest, 3 Tbsp white wine
vinegar, 1½ Tbsp olive oil,
1 tsp honey, and ½ tsp each
kosher salt and pepper, then
stir in 2 medium shallots
(finely chopped).
3. Add 2 small heads endive
(leaves separated), ½ small
head radicchio (torn into
bite-size pieces), 1 large head
fennel (very thinly sliced), and
⅓ cup mint leaves (roughly
chopped); toss to combine.
4. Gently fold in grapefruit
segments and 1 small
avocado (sliced) and top with
¼ cup roasted salted
pistachios (chopped) and
extra mint leaves.
FRUIT
PER SERVING 296 cal, 6 g pro, 41 g
carb, 11 g fiber, 21.5 g sugars (1.5 g
GRAPaEre the chemicalsy
ines rg
added sugars), 4.5 g fat (2 g sat His tam ny alle
fat), 0 mg chol, 321 mg sodium s ib le f or m a r e s pirator
y
r e s p on d in g upper- o s e ,
ms, in
clu ed n
sympto inflam C
li k e it c hy o r u t vitamin
s u e s o a t . B
is d thr mine a
nd
ar s , an tihis ta
e ye s , e a n a n s a s well
as ptom
wor k s uc e s y m
elp red health
y
may h s u p p or t a r a ll.
a s m ov e
m u n e sys te
im

72 PR E V E N TI O N .CO M
PR E V E N TI O N .CO M 73
 S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

74 PR E V E N TI O N .CO M
 ROAS T E D K ALE
WIT H OYS TE R
MUSHROOMS
ACTIVE 25 MIN.
TOTAL 35 MIN.
SERVES 8

1 lb oyster mushrooms, trimmed

of tough ends and torn into
2-in. clusters
1 large red onion, cut into
¼ -in.-thick wedges
4 Tbsp olive oil, divided
Kosher salt and pepper
2 large cloves garlic, grated
1½ lbs Tuscan kale (about 1 large
bunch), woody stems trimmed

1. Heat oven to 475°F. On large rimmed

baking sheet, gently toss mushrooms
and onion with 2 Tbsp oil, ½ tsp salt,
and a pinch of pepper. Roast 12 min.
2. Meanwhile, in large bowl, combine
garlic, remaining 2 Tbsp oil, and
½ tsp salt. Cut kale crosswise into
2-in.-wide pieces and add to bowl,
massaging garlic oil into kale.
2. Arrange kale on second
rimmed baking sheet.
3. Toss mushrooms and onion
and return to oven along with kale;
KALE n-suppor ting continue roasting, tossing kale halfway
isio f yo u r
w hv
it 0 0% o
through, until mushrooms and onion
P a c ke d o v e r 5
1 c up are tender and kale is just tender and
A an d in K (in s
vitamin f v it a m crispy around edges, 10 to 12 min.
alue o n ha
daily v y gr e e
d ), th is leaf s t a tus .
4. Gently combine kale and
c o o ke le g e n d ar y mushroom mixture and transfer to
it s
e ar n e d platter to serve.
PER SERVING 112 cal, 4 g pro, 11 g carb, 3 g
fiber, 1.5 g sugars (0 g added sugars), 7 g fat
(1 g sat fat), 0 mg chol, 277 mg sodium

PREP TIP Strip leaves by holding the end

of the stem and pulling each side down
and off in one motion. Or, fold like a
closed book (think of the stem as the
spine) and cut away the leaf part.
 S E CT I O N 2
ANTI - I N F L AM MATO RY

J I CA M A , M A N G O,
A N D R A D I S H S L AW
ACTIVE 25 MIN.
TOTAL 25 MIN.
SERVES 6

A
JICAM
1. In small skillet on medium- ss
e a cro
low, toast 1½ tsp cumin seeds, g is lik
ve nd ,a
u n c hy potato
stirring occasionally, until This cr p p le an d a
iv e yo u a
a g
fragrant, 1 to 2 min. e n an t s to
2. Transfer to large bowl with b e t we ith n u tr ie n
a nice
it ’s pa
c ke d w It p r ovides ed),
½ tsp lime zest plus 3 Tbsp ticker. up slic
lime juice, 1 Tbsp each canola s trong r (6 g p er 1 c le v els
t of f ib
e s ugar
oil and honey, and ¼ tsp kosher a m o un k e e p blood a s s iu m ,
salt and whisk to combine. h ic h helps s o m e pot
w ll a s lood
, a s we althy b
3. Add 1 medium jicama s teady r o m o tes he o n —bein
g
p ir
(about 14 oz, peeled and cut which h a s s ome e e n
re. It a
lso ha s b
into matchsticks), 4 large
pr e s s u ineral isk .
radishes (cut into matchsticks), n t in this m is ease r
d e f ic ie e a r t d
er h
and 3 scallions (thinly sliced to high
on a bias). linked
4. Toss with 1 firm mango
(peeled, pitted, and cut into
matchsticks) and ½ tsp salt.
Top with 3 Tbsp roasted
pepitas and a large pinch of
chipotle powder.
PER SERVING 120 cal, 3 g pro,
19 g carb, 5 g fiber, 12 g sugars (3 g
added sugars), 4.5 g fat (0.5 g sat
fat), 0 mg chol, 249 mg sodium

76 PR E V E N TI O N .CO M
 S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

78 PR E V E N TI O N .CO M
 S LOW - R OAS TE D
TO M ATO E S
ACTIVE 10 MIN.
TOTAL 2 HR. 15 MIN.
MAKES ABOUT 4 CUPS

3 lbs mixed-color cherry and

grape tomatoes, halved
10 cloves garlic
¼ cup olive oil
8 fresh thyme sprigs
Kosher salt and pepper

1. Heat oven to 275°F.

2. On large rimmed baking
sheet, gently toss tomatoes and
garlic with oil, thyme, ¾ tsp salt,
and ½ tsp pepper.
3. Roast until tomatoes have
reduced one-quarter in size and
are just beginning to dry around
edges, 2 to 2½ hr.
4. Transfer to freezer-safe jars
or containers and add more oil
to cover.

TO SAVE When you slow-roast

OES
TOMAT r from the loca of
l tomatoes, they become extra
ethe sweet and can last up to 3 months
e s, w h tons
b oa s t
Tomato ocer y s tore, a goo d
in the freezer. Thaw, then spread
t or gr e y ar e folate,
on toast, fold into eggs, or toss
m a r ke s . T h
a lt h benef it o t a s sium, with pasta or shrimp.
h e in C, p s s uc h
c e o f vitam t c o m p o un d
s ou r plan tene.
PER ¼ CUP SERVING 77 cal, 1 g pro,
K , an d t a c ar o 5 g carb, 1 g fiber, 1 g sugars (0 g
vitamin pene and be isk of
ea r
s e added sugars), 7 g fat (1 g sat fat),
as lyco ay help decr e s of 0 mg chol, 103 mg sodium
es m me t y p
Tomato ease and so be help
f ul
is
h e ar t d h e y a lso c an
s. T .
c an c e r health
for skin
S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

TS
S E L S SPROcUontain
BRU S c ab b a
ge s that
mini p o un d
s
T he s e in g c om age.
t a in m
sulfur-
c on
o m D N A da d K,
t cells
f r s C an
protec h in vitamin
ric as
e also s well
They ’r t e , f iber, a r o tenoid
s.
f o la n g c a
-f igh ti
mation
inflam
R OAS T E D
BRUSSELS
S P R O U T S WITH
LIME - CHILE
D I P P I N G SAU C E
ACTIVE 10 MIN.
TOTAL 15 MIN.
SERVES 4

1. Place large rimmed baking

sheet in oven and heat oven
to 450°F.
2. Remove pan and add
1 Tbsp extra virgin olive oil
(or toasted peanut oil), then
12 oz Brussels sprouts
(halved).
3. Sprinkle with ⅛ tsp kosher
salt and toss to combine.
Arrange cut sides down and
roast until golden brown on
bottoms, 7 to 8 min.
4. Flip and roast until
just tender, about 3 min. more.
Meanwhile, combine 4 tsp
fresh lime juice, 1 Tbsp each
fish sauce and water, 2 tsp
maple syrup, ½ small Thai
red chile (thinly sliced), and
½ small clove garlic (grated).
5. Serve sprouts with dipping
sauce and crushed roasted
peanuts if desired.
PER SERVING 80 cal, 3 g pro,
11 g carb, 3 g fiber, 4 g sugars (2 g
added sugars), 3.5 g fat (3 g sat fat),
0 mg chol, 379 mg sodium

PR E V E N TI O N .CO M 81
 S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

82 PR E V E N TI O N .CO M
 Nourishing
Snacks and
Desserts This is where deliciousness
meets healing goodness.

CAU L I F LOWE R 3. Process until mixture

is smooth.
HUMMUS 4. Add ⅓ cup tahini (well
ACTIVE 15 MIN. stirred) and process until
velvety and creamy.
TOTAL 45 MIN.
5. Adjust seasonings if
MAKES 1⅔ CUPS
necessary and refrigerate
until cool, about 30 min.
1. Steam 3 cups 6. Serve drizzled with
(about 12 oz) raw olive oil and sprinkled
cauliflower florets until with toasted pine nuts
tender; let cool. and smoked paprika if
2. Add to food processor desired. Serve with
or blender along with vegetables for dipping.
⅓ cup fresh lemon juice,
1 clove garlic (grated), PER ⅓ CUP SERVING 116 cal,
¾ tsp kosher salt, and 4 g pro, 8 g carb, 3 g fiber,
½ tsp ground cumin. 1.5 g sugars (0 g added
sugars), 9 g fat (1.5 g sat fat),
0 mg chol, 326 mg sodium

PR E V E N TI O N .CO M 83
 S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

R OAS T E D
C H I CK P E AS
ACTIVE 5 MIN.
TOTAL 5 MIN.
SERVES 2

These crunchy, crispy

chickpeas are an ideal
alternative to highly
processed savory snacks, like
potato chips.

2 15-oz cans chickpeas

2 Tbsp extra virgin olive oil
¼ tsp kosher salt
¼ tsp pepper

1. Heat oven to 425°F. Rinse

and drain chickpeas; pat very
dry with paper towels,
discarding any loose skins.
2. On large rimmed baking
sheet, toss with olive oil, salt,
and pepper. Roast for 30 min.
until crisp, shaking
occasionally. Remove from
oven and transfer to bowl.
Chickpeas will continue to
crisp as they cool.
PER SERVING 110 cal, 4 g pro,
13 g carb, 4 g fiber, 5 g sugar (0 g
added sugars), 5 g fat (0.5 g sat
fat), 0 mg chol, 480 mg sodium

84 PR E V E N TI O N .CO M
H E ALTH Y “ C H I P S ”
Cayenne contains ACTIVE 10 MIN. 4. Combine ¼ tsp sea salt,
antioxidants such as TOTAL 30 MIN. ⅛ tsp garlic powder, and
capsaicin, which is SERVES 4 ¼ tsp ground cayenne (or
antimicrobial and may more to taste). Sprinkle
improve digestion and 1. Wash and tear 1 bunch evenly over kale.
reduce pain. Cayenne also kale into chip-size pieces; 5. Bake on the center oven
contains compounds called discard stems. rack at 350°F for 18 to 20 min.
capsaicinoids that have 2. Dry thoroughly and spray until crispy.
thermogenic properties, with olive oil, coating each
meaning they have the PER SERVING 86 cal, 4 g pro, 10 g
piece lightly.
potential to raise body carb, 5 g fiber, 2 g sugar (0 g
3. Lay kale in a single layer on
temperature and increase added sugars), 4 g fat (0.5 g sat
top of a baking rack on a
metabolism. fat), 0 mg chol, 189 mg sodium
cookie sheet.
 BEANS
MUNGfiber, legumes food
Rich in m ove
e a ns help tem to
n g b GI s ys
like mu gut and the la nc e d.
u g h the b a c te ria ba
thr o d bad verall
o o d an e f or o
ke e p g s m a r t choic e a rch
They ’r
ea e res
to o , a s s om p o r t goo d
health
,
e y m ay s up d
tes tha
t th rol, an
indic a a r, c h oles te
FRIED s ug ls.
blood re leve
pr e s s u
GREEN blood
MOONG
DAL CAK E S
ACTIVE 40 MIN.
TOTAL 40 MIN.
SERVES 4 (MAKES ABOUT 12)

1. Soak ¾ cup dried green

mung beans in water for 8 hr.;
drain well.
2. In food processor, pulse
1 cup cilantro, 1 large scallion
(cut into 1-in. pieces), 1 clove
garlic, ½ small serrano chile,
1½ tsp grated fresh ginger,
and 1¾ tsp ground cumin,
scraping down as needed, until
finely chopped.
3. Add mung beans, 1 Tbsp lime
juice, and ½ tsp each baking
soda and kosher salt and pulse,
scraping down as needed, until
very finely chopped (but not
pureed) and mixture holds
together when squeezed.
4. Form into 2-in.-wide cakes
(about 2 Tbsp each).
5. Heat 2 Tbsp canola oil in large
cast-iron skillet on medium-low
and cook half of cakes, adjusting
heat as necessary, until deep
golden brown and crisp, 3 to
4 min. per side.
6. Repeat with remaining cakes
and 2 Tbsp more oil. Serve
with Greek yogurt for dipping.
PER SERVING 174 cal, 10 g pro, 26 g
carb, 7 g fiber, 3 g sugars (0 g added
sugars), 4 g fat (0.5 g sat fat), 0 mg
chol, 407 mg sodium
 S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

88 PR E V E N TI O N .CO M
 BA N A N A A N D
COCONUT
BAK E D T E M P E H
ACTIVE 25 MIN.
TOTAL 1 HR. 25 MIN.
SERVES 12

1. Heat oven to 375°F.

2. In 9-by-13-in. glass or ceramic
baking dish, stir together one
13-oz can light coconut milk,
H
TEMPmEented food, 2 Tbsp pure maple syrup, 1 Tbsp
er f er m s oy
an d lime juice, 2 tsp pure vanilla
A noth
is m ade fro lant-based extract, and ½ tsp kosher salt.
h ap
tempe ye d a s iotic s, 3. Using serrated knife, slice two
o n ly enjo in s pr eb
c om m c o n t a e gu t 8-oz pkgs. plain tempeh into
te in . It also b a c te ria in th thirds crosswise, then halve
pr o
e goo d iver sit
y.
feed th to biod each piece horizontally to create
which ntr ib u te w it ha
an d c o s? W orking logis t
12 (2½-by-3-in.) rectangles, each
G I p r oblem a s tr o entero about ¼ in. thick.
Got our g ds
ell as y ich foo 4. Nestle rectangles into coconut
ie ti tia n as w id e n tif y wh s ,
d lp you g, g a mixture in single layer, cover
c an h e rampin
tr ig g ering c a ti on, tightly with foil, and bake 30 min.
ar e
n g , c ons tip 5. Remove foil and bake until
bloati diarrhe
a. coconut milk is reduced to thick
and /or syrup and tempeh is
caramelized, 28 to 32 min.
6. Top with 2 large bananas
(sliced), ⅓ cup unsweetened
coconut chips (toasted), and
1 tsp grated lime zest.
PER SERVING 138 cal, 9 g pro, 11 g
carb, 3 g fiber, 6 g sugars (2 g added
sugars), 7 g fat (4 g sat fat), 0 mg chol,
87 mg sodium
 S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

90 PR E V E N TI O N .CO M
P E AC H I C E P O P S
The fact that sweet, juicy
peaches are good for you (tons
of antioxidants!) is proof that
nature is amazing. Bliss out with
these bites.

ACTIVE 5 MIN.
TOTAL 5 HR. 5 MIN.
MAKES 12

1. In blender, puree 1 lb ripe

peaches (about 4, chopped),
1 cup rosé wine, 1 Tbsp fresh
lime juice, 1 to 2 Tbsp honey,
and a pinch of salt until smooth.
2. Divide among holes of 12-pop
ice pop mold,filling to ½ in. from
top. Freeze 1 hr., then add ice
pop sticks and freeze until firm,
at least 4 hr.

PER POP 39 cal, 0.5 g pro, 6.5 g carb,

0.5 g fiber, 6 g sugars (2 g added
sugars), 0 g fat (0 g sat fat), 0 mg chol,
11 mg sodium

PR E V E N TI O N .CO M 91
 S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

AVO CA D O M O U S S E
Creamy avocado and a touch of
almond milk are used as milk
and egg impostors in this easy
blender mousse. (But you’d
never know it by the taste!)

ACTIVE 5 MIN.
TOTAL 5 MIN.
SERVES 2

1 large, ripe avocado

¼ cup Dutch-process cocoa
3 Tbsp unsweetened
almond milk
1 Tbsp honey
1 tsp pure vanilla extract
Kosher salt
Shaved chocolate, for serving

1. In mini food processor, pureé

avocado, cocoa, almond milk,
honey, vanilla extract, and pinch
of salt. Chill if desired.
2. Divide between 2 small glasses
and serve with shaved chocolate.
PER SERVING 304 cal, 5 g pro, 33 g
carb, 12 g fiber, 18 g sugars (17.5 g
added sugars), 21 g fat (2.5 g sat fat),
0 mg chol, 88 mg sodium

92 PR E V E N TI O N .CO M
PR E V E N TI O N .CO M 93
 S E CT I O N 2
ANTI - I N F L AM MATO RY
R ECI P E S THAT H E AL

B LO O D O R A N G E
A N D O L IVE O I L
S H O R TB R E A D
Heart-healthy olive oil is the
secret to these butter-free
shortbreads, which are rich,
tender, and practically free of
saturated fat.

ACTIVE 15 MIN.
TOTAL 30 MIN. PLUS COOLING
SERVES 48

3 cups all-purpose flour

½ tsp kosher salt
2¼ cups confectioners’ sugar,
divided
1 cup extra virgin olive oil
2 tsp pure vanilla extract
2 Tbsp blood orange juice

1. Heat oven to 350°F. In a bowl,

whisk together flour, salt, and
1 cup confectioners’ sugar. Add
oil and vanilla and mix to
combine.
2. Transfer dough to 1 piece of
parchment paper and cover
with another. Using a rolling
pin, roll to ¼ in. thick. Slide
onto a baking sheet, remove
top piece of parchment, and
bake until edges are light
golden brown, about 15 min.
With shortbread still on baking
sheet, immediately cut into
1-by-2-in. rectangles, but do
not move or handle. Let cool
completely, about 30 min.
3. When cookies are cool, whisk
together blood orange juice and
remaining 1¼ cups
confectioners’ sugar. Dip cooled
cookies into glaze and place on
parchment to dry. Store covered
at room temperature.
PER SERVING 95 cal, 1 g pro, 12 g
carb, 0 g fiber, 5.5 g sugars (5.5 g
added sugars), 4.5 g fat (0.5 g sat fat),
0 mg chol, 20 mg sodium

94 PR E V E N TI O N .CO M
PR E V E N TI O N .CO M 95
 Jacqueline Deval PUBLISHED BY HEARST
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