OSTEOARTHRITIS ONE MEAL AT A TIME! BEGIN TAKING …€¦ · 07/07/2016  · 7-DAY ANTI-INFLAMMATORY MEAL PLAN BEGIN TAKING CONTROL OF YOUR OSTEOARTHRITIS ONE MEAL AT A TIME! SECTIONS

7-DAY ANTI-INFLAMMATORY MEAL PLAN

BEGIN TAKING CONTROL OF YOUR OSTEOARTHRITIS ONE MEAL AT A TIME!

SECTIONS

ANTI-INFLAMMATORY FOOD LIST 3

7-DAY MEAL PLAN 4

RECIPES 5

Fish/Meat Herbs & Spices Legumes, Nuts & Seeds Fruits

Chicken Basil Almonds AcaiCod Bay leaf Black beans Apples

Halibut Chives Cumin seed ApricotsHerring Cilantro Flax seed Avocados

Flounder Cinnamon Hazelnuts BlueberriesMussels Clove Hemp seeds CantaloupeOysters Dill Lentils CherriesSalmon Garlic Navy beans Fig

Sardines Ginger Peanut butter FigsShrimp Mustard Peanuts GrapefruitTrout Nutmeg Pine Nuts GuavaTuna Paprika Pinto beans Mangoes

Wild game Parsley Pistachios OrangesPepper Pumpkin seeds Papaya

Peppermint Sesame seeds PeachesRosemary Walnuts Pineapple

Saffron Raisins PlumsSage Watermelon Raisins

Tarragon Papaya StrawberriesGrains Thyme WatermelonOatmeal TurmericQuinoa Mint

Wheat berriesFarro Oils

Brown rice Avocado oilBarley Extra-virgin olive oil

Coconut oilFlaxseed oil

ANTI-INFLAMMATORY FOOD LIST

Meals

Breakfast Lunch Dinner Snack

Sunday Cinnamon Walnut Coconut Pancakes

Tropical Quinoa Salad With

Cashews

White Bean and Chicken Chili Blanca Krispy Kale Chips

Monday Blueberry Smoothie Grilled Eggplant Salad

Pan Seared Salmon on Baby Arugula

Cinnamon Baked Apples

Tuesday Greek Omelet Raw Pad Thai Beef & Broccoli Sweet Potato Fries

Wednesday Chia Quinoa Porridge Red Lentil and Squash Curry Stew

Salmon Roasted with Tomatoes &

OlivesKrispy Kale Chips

Thursday Egg Wraps with Ham and Cheese

Seafood Couscous Paella

Arctic Char w/Chinese Broccoli

& Sweet Potato Puree

Cinnamon Baked Apples

FridayPineapple, Cinnamon

and Oats SmoothieOrecchiette with Broccoli Rabe &

Chickpeas

Roasted Chicken With Balsamic

Vinaigrette

Rosemary Roasted Almonds

Saturday Spanish Frittata Mediterranean Tuna Salad

Well-Dressed Salmon Sweet Potato Fries

Drinks

Turmeric Ginger Lemonade Golden Turmeric Milk Fresh Herb Chicken Bone Broth

7-DAY ANTI-INFLAMMATORY MEAL PLAN

CINNAMON WALNUT COCONUT PANCAKESINGREDIENTS DIRECTIONS

4 eggs, room temperature

1 cup coconut milk

2 teaspoons vanilla extract

1 tablespoon honey or a pinch of stevia

½ cup chopped walnuts

½ cup coconut flour

1 teaspoon baking soda

½ teaspoon sea salt

½ teaspoon cinnamon

Coconut butter or coconut oil for cooking

1. Pre-heat pan or griddle over medium low heat.2. In a small bowl, in a small bowl beat eggs until frothy,

about two minutes.3. Mix in milk, vanilla and honey or stevia.4. In a medium-sized bowl combine coconut flour, baking

soda, and sea salt and whisk together.5. Stir wet mixture into dry until coconut flour is

incorporated. Grease pan with butter or coconut oil.6. Ladle a few tablespoons of batter into pan for each

pancake. Spread out slightly with the back of a spoon. The pancakes should be 2-3 inches in diameter and fairly thick. Cook for a few minutes on each side, until the tops dry out slightly and the bottoms start to brown. Flip and cook an additional 2-3 minutes.

7. Top with chopped raw walnuts and cinnamon.

Recipe courtesy of Daily Perricone

BLUEBERRY SMOOTIEINGREDIENTS DIRECTIONS

2 handfuls spinach or leafy greens

1 frozen banana

1/2 cup frozen blueberries

1 T almond butter

1/4 tsp cinnamon

1/8 - 1/4 tsp cayenne (start light and add as desired)

1 tsp maca powder (optional)

1/2 cup water

1/2 cup unsweetened almond milk

Combine all ingredients in a high-powered blender and blend until smooth. Serve immediately.

Recipe courtesy of Be Whole Be You

ANTI-INFLAMMATORY RECIPES

GREEK OMELETINGREDIENTS DIRECTIONS

1/4 cup cooked spinach

4 large eggs1/2 cup crumbled feta cheese (2 ounces)2 scallions, thinly sliced

2 tablespoons chopped fresh dill

Freshly ground pepper to taste

2 teaspoons extra-virgin olive oil

1. Squeeze spinach to remove any excess water. Blend eggs with a fork in a medium bowl. Add feta, scallions, dill, pepper and the spinach; mix gently with a rubber spatula.

2. Set a rack about 4 inches from the heat source; preheat the broiler.

3. Heat oil in a 10-inch nonstick skillet over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the omelet onto a platter and cut into wedges.

Recipe courtesy of Eating Well

PAN SEARED SALMON ON BABY ARUGULAINGREDIENTS DIRECTIONS

2 center-cut salmon fillets (6 oz. each)

1 1/2 Tbsp fresh lemon juice

1 1/2 Tbsp olive oil

Salt and freshly ground black pepper, to taste

For the salad:

3 cups baby arugula leaves

2/3 cup grape or cherry tomatoes, halved

1/4 cup thinly slivered red onion

Salt and freshly ground black pepper, to taste

1 Tbsp extra-virgin olive oil

1 Tbsp red-wine vinegar

1. Place the salmon fillets in a shallow bowl. Toss well with lemon juice, olive oil, salt and pepper. Let rest for 15 minutes.2. Cook the salmon, skinside down in a nonstick skillet over medium-high heat for 2 to 3 minutes, shaking the pan and carefully lifting the salmon with a spatula to loosen it from the pan.3. Reduce the heat to medium. Cover the pan and cook until the salmon is cooked through, 3 to 4 minutes more. The skin should be crisp and the flesh medium rare.4. Meanwhile, combine the arugula, tomatoes and onion in a bowl. Just before serving, season with salt and pepper and drizzle with oil and vinegar. Toss well.

Recipe courtesy of Epicurious

FRESH HERB CHICKEN BONE BROTHINGREDIENTS DIRECTIONS

4 to 5 pounds chicken and/or chicken parts

1. Combine all the ingredients, plus 4 quarts cold water, in a large stockpot. Bring to a boil, reduce heat, and simmer gently for 2 to 3 hours. Skim off any scum that rises to the top.

2. Using kitchen twine, tie the herbs together. Bring the stock to a boil and toss the bundle of herbs in. Reduce heat to a simmer. Cover and cook 25 minutes.

3. Strain solids from the stock. Let cool completely than refrigerate (3 to 5 days) or freeze (3 months).

Recipe courtesy of Marks Daily Apple

1 onion, chopped2 carrots, chopped2 ribs celery, chopped2 cloves garlic, peeled and chopped6 sprigs parsley12 stems fresh dill12 stems fresh parsley6 sprigs fresh thyme2 sprigs fresh rosemary or sage

TURMERIC GINGER LEMONADEINGREDIENTS DIRECTIONS

4 -5 cups spring water Bring water to a full boil on the stove. Add in your spices and let it boil again for a minute, then reduce and simmer turmeric for 10 minutes. Remove from the stove and let it cool a bit. Then strain the tea powder with a mesh strainer or cloth. Pour the rest of the liquid into a pitcher along with your sweetener of choice. Garnish with extra lemon slices and store in fridge.

Recipe courtesy of Cotter Crunch

1-2 teaspoon turmeric powder (I used Frontier Co-op brand)1-2 teaspoon ground ginger powderLemon NuNatruals Stevia extract or Regular Stevia (20-40 drops or to taste)1/4 cup lemon juice and any extra fresh lemon slices you want to add afterOptional - raw honey if you don't want to add stevia. 2-4 tbsp

ROSEMARY ROASTED ALMONDSINGREDIENTS DIRECTIONS

1 cup raw almonds 1. Preheat the oven to 350 F.2. Place the almonds on a roasting tray with a few sprigs

of rosemary and roast for 10-15 minutes or until the nuts are browned. Be careful not to burn them!

3. Place the nuts in a bowl with the finely chopped rosemary and olive oil. Season with salt and pepper and toss well to coat. Serve with the roasted rosemary as a quick snack or as antipasti.

Recipe courtesy of Scandi Home

Few sprigs of fresh rosemary 2 tablespoons fresh rosemary, finely chopped, extra2 tablespoons good extra-virgin olive oilPinch of sea saltFreshly ground black pepper

SWEET POTATO FRIESINGREDIENTS DIRECTIONS

2 Lb. of sweet potatoes cut in large wedges. 1. Preheat your oven to 425 F. In a bowl, coat evenly the sweet potato wedges with the oil and the herbs.

2. Add the salt and pepper3. Place the wedges on a baking tray in a single layer so

they cook evenly4. Roast to sweet potato fries for about 20 minutes5. Test with the tip of a knife and see if the knife easily

slips in. If not, bake for another 5 minutes and test again

Recipe courtesy of Paleo Leap

1/4 cup of coconut oil 2-3 teaspoons or your favorite fresh or dried herb (thyme and rosemary)Salt and pepper to taste. You can easily omit the salt, but it is a great addition if you don’t mind it.

BEEF AND BROCCOLIINGREDIENTS DIRECTIONS

1.5 lbs flank steak (or skirt steak), cut against the grain in thin strips

1. In the crockpot mix the steak and arrowroot powder until it is evenly coated.

2. Whisk the remaining ingredients except the carrots, onion and broccoli and pour over the steak.

3. Add the carrots and onion. 4. Cook on low 4-5 hours or on high 2-3

hours. During the last half hour add the broccoli and stir.

Recipe courtesy of Mom as Rx

1/3 cup arrowroot powder

2 Tblsp avocado oil (or olive oil)

1 tsp. minced fresh ginger

2 garlic cloves, minced

1/2 cup coconut aminos (or gluten free soy sauce)

1/4 cup water1/4 - 1/2-cup honey (I have made it with less and it works fine!)1 Tblsp Siracha (or other hot sauce)

3 green onions, diced

2 large carrots, small dice (about 1 cup)

2-3 broccoli crowns cut into florets

GOLDEN TURMERIC MILKINGREDIENTS DIRECTIONS

2 cups coconut milk 1. In a saucepan add all ingredients (except honey, if using) and whisk to combine

2. Heat over medium heat until it starts to bubble3. Then turn heat down to low and simmer for about 5

minutes so the flavors meld4. Strain out the ginger5. Add honey and stir6. Makes 2 servings, so you can share the love

Recipe courtesy of David Wolfe

1 teaspoon turmeric 1/4 teaspoon black pepper (the absorption of turmeric is actually enhanced when combined with black pepper)1″ piece of ginger slicedraw honey to sweeten, if desired.

CHIA QUINOA PORRIDGEINGREDIENTS DIRECTIONS

1 cup thick cashew milk 1. Combine the quinoa and cashew milk in a saucepan and slowly warm over medium low heat.

2. Stir in blueberries, cinnamon and walnuts until all are evenly warmed. Remove from heat and stir in raw honey. Top with chia seeds.

3. Serve in bowls and top with raw cacao nibs for an added pop of antioxidants.

Recipe courtesy of Culinary Nutrition

2 cups cooked quinoa1 cup fresh organic blueberries (or frozen)¼ cup toasted walnuts½ tsp ground cinnamon2 tsp raw honey

1 Tbsp chia seeds

TROPICAL QUINOA SALAD W/CASHEWSINGREDIENTS DIRECTIONS

1 cup dried quinoa, rinsed well 1. Cook the quinoa: Bring 2 cups of water to a boil in a medium saucepan; add the quinoa and simmer, covered 15-20 minutes. Set aside and let cool (spread out for best results).

2. In a large bowl toss the chopped red onion and apple/carrot. Whisk together the limejuice, honey and olive oil. Add to the bowl. Add the cooked, cooled quinoa and mango to the bowl and toss well. Mix in mint, cilantro, ginger and salt and pepper, to taste. Garnish with sliced avocado and cashews. Scoop mixture over greens and serve chilled or at room temperature.

Recipe courtesy of Mind Body Green

½ red onion, finely chopped

1 cup apple or carrot, finely chopped

Juice of 1 lime

2 tablespoons honey or agave

1 tablespoon extra-virgin olive oil

1 large mango, chopped (not overly ripe)

¼ cup mint, finely chopped

1 teaspoon sea salt, to taste

Freshly ground black pepper, to taste

½-inch-piece ginger, finely chopped

1 avocado, chopped or thinly sliced

1 cup cashews, coarsely chopped

3 cups Romaine lettuce (or greens of choice), roughly chopped

KRISPY KALE CHIPSINGREDIENTS DIRECTIONS

2 bunches green curly kale (20 c), washed, large stems removed, torn into bite-sized pieces

1. PLACE the kale in a large mixing bowl.2. PROCESS remaining ingredients in a blender or food

processor until smooth.3. POUR over kale and mix thoroughly with your hands

to coat the kale. (You want this mixture to be really glued on the kale.)

4. PLACE kale onto unbleached parchment paper, set your oven to 150 degrees and dehydrate for 2 hours. At one point, turn over leaves to ensure even drying.

5. REMOVE and store in an airtight container. Makes about 8 cups.

Recipe courtesy of Julie Daniluk

1 c fresh cashews, soaked 2 hours1 c sweet potato, grated1 lemon, juiced2 Tbsp nutritional yeast1 Tbsp raw honey½ tsp gray sea salt or pink rock salt2 Tbsp filtered water

WHITE BEAN & CHICKEN CHILI BLANCAINGREDIENTS DIRECTIONS

1 pound chicken tenders or boneless, skinless chicken breasts

1. Season the chicken with salt and pepper2. In a large saucepan, heat oil over high heat, add

chicken pieces and cook, stirring until browned, 2-3 minutes.

3. Lower the heat to medium, add onion and garlic. Cook until the onion is translucent, 5-6 minutes.

4. Add the beans, corn, chilies, spices and water. Bring to a boil, reduce heat to low and simmer uncovered for 1 hour.

5. Top each serving with a spoonful of cheese and sprinkling of cilantro.

Recipe courtesy of Lifescript

2 tablespoons extra-virgin olive oil

1 medium onion, diced

2 garlic cloves2 15-ounce cans white or great northern beans, drained and rinsed1 cup corn kernels, fresh or frozen and thawed1 4-ounce can chopped green chilies

2 teaspoons ground cumin

2 teaspoons pure chili powder

1/8 teaspoon cayenne pepper

3 cups water

2 cups grated Monterey Jack cheese

2 tablespoons fresh cilantro, chopped

1 pound chicken tenders or boneless, skinless chicken breasts

ROASTED CHICKEN W/BALSAMIC VINAGRETTEINGREDIENTS DIRECTIONS

1/4 cup balsamic vinegar a.1. Whisk the vinegar, mustard, lemon juice, garlic, olive

oil, salt and pepper in small bowl to blend.2. Combine the vinaigrette and chicken pieces in a large,

resealable plastic bag; seal the bag and toss to coat. Refrigerate, turning the chicken pieces occasionally, for at least 2 hours and up to one day.

3. Preheat the oven to 400 degrees F. Remove chicken from the bag and arrange pieces on a large, greased baking dish.

4. Roast until the chicken is just cooked through, about 1 hour. If your chicken browns too quickly, cover it with foil for the remaining cooking time.

5. Transfer the chicken to a serving platter.6. Place the baking dish on a burner over medium-low

heat. Whisk the chicken broth into the pan drippings, scraping up any browned bits on the bottom of the baking sheet with a wooden spoon and mixing them into the broth and pan drippings. (If you want to decrease saturated fat even further, you can skip this step.)

7. Drizzle the pan drippings over the chicken. Sprinkle the lemon zest and parsley over the chicken and serve.

Recipe courtesy of Lifescript

2 tablespoons Dijon mustard2 tablespoons fresh lemon juice2 garlic cloves, chopped2 tablespoons olive oilSaltFreshly ground black pepper1 (4-pound) whole chicken, cut into pieces (reserve giblets, neck and backbone for another use)1/2 cup low-salt chicken broth1 teaspoon lemon zest1 tablespoon chopped fresh parsley leaves1/4 cup balsamic vinegar

ORECCHIETTE W/BROCCOLI RABE & CHICKPEASINGREDIENTS DIRECTIONS

4 ounces whole-wheat Orecchiette, or chiocciole (about 1 1/2 cups)

1. Bring a large saucepan of water to a boil. Cook pasta for 6 minutes. Add broccoli rabe and continue cooking, stirring occasionally, until the pasta and broccoli rabe are just tender, about 3 minutes more. Drain. Rinse and dry the pot.

2. Whisk broth and flour in a small bowl. Heat oil in the pot over medium-high heat. Add garlic and rosemary and cook, stirring, until fragrant, 30 seconds to 1 minute. Whisk in the broth mixture. Bring to a simmer, whisking constantly, until it thickens. Add chickpeas, vinegar, salt, pepper and the pasta mixture. Cook, stirring constantly, until heated through and coated with the sauce, about 2 minutes.

Recipe courtesy of Eating Well

1/2 bunch broccoli rabe, ends trimmed and cut into 2-inch pieces3/4 cup vegetarian chicken-flavored broth, (see Note)2 teaspoons all-purpose flour1 tablespoon extra-virgin olive oil4 large cloves garlic, minced1/2 teaspoon minced fresh rosemary, or 1/8 teaspoon dried1 8-ounce can chickpeas, drained and rinsed2 teaspoons red-wine vinegar1/8 teaspoon salt1/4 teaspoon freshly ground pepper

RAW PAD THAI INGREDIENTS DIRECTIONS

1 med zucchini1. USE a mandoline or vegetable peeler to

create noodles from the carrots and zucchini. Place them in a large mixing bowl and top with the vegetables.

2. WHISK sauce ingredients in a bowl. The sauce will be thick, but will thin out after it's mixed with the vegetables.

3. POUR the sauce over the noodles and vegetables, and toss. This dish tastes even better the next day once the flavors have had a chance to blend.

Recipe courtesy of Prevention

1 lg carrot1 green onion, chopped½ c shredded purple cabbage½ c cauliflower florets½ c mung bean sprouts or radish sprouts (spicy)

SAUCE

2 Tbsp tahini

2 Tbsp almond butter

1 Tbsp lime or lemon juice

2 Tbsp tamari (wheat-free)

1 Tbsp raw honey

¼ tsp garlic, minced

½ tsp ginger root, grated

RED LENTIL AND SQUASH CURRY STEWINGREDIENTS DIRECTIONS

1 tsp Extra virgin olive oil1. In a large pot, add EVOO and chopped onion and

minced garlic. Sautee for about 5 minutes over low-medium heat.

2. Stir in curry powder and cook another couple minutes. Add broth and lentils and bring to a boil. Reduce heat and cook for 10 minutes.

3. Stir in cooked butternut squash and greens of choice. Cook over medium heat for about 5-8 minutes. Season with salt, pepper, and add some freshly grated ginger to taste.

Recipe courtesy of Oh She Glows

1 sweet onion, chopped

3 garlic cloves, minced1 tbsp good quality curry powder (or more to taste)1 carton broth (4 cups) I used low-sodium

1 cup red lentils

3 cups cooked butternut squash

1 cup greens of choice

Fresh grated ginger, to taste (optional)Kosher salt & black pepper, to taste (I used about 1/2 tsp salt)

GRILLED EGGPLANT SALADINGREDIENTS DIRECTIONS

1 Italian eggplant, cut into 1-inch-thick slices 1. Brush the eggplant and red onions with canola oil and

arrange on the grill. Cook the eggplant until soft and grill the onions until they have a slight char.

2. Remove from the grill to a cutting board and let cool slightly. Once cool, roughly chop and add them to a serving bowl along with the avocado.

3. In a small bowl, whisk together the red wine vinegar, Dijon and oregano.

4. Add honey and olive oil, to taste, and blend until emulsified. Season with salt and pepper, to taste.

5. Add the dressing to the eggplant mixture and toss.6. Garnish with lemon zest and parsley sprigs. Serve.

Recipe courtesy of Lifescript

1 large red onion, cut into roundsCanola oil1 avocado, halved, pitted, peeled and chopped1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon coarsely chopped oregano leavesHoneyOlive oilSaltFreshly ground black pepper1 lemon, zestedParsley sprigs, for garnish

SEAFOOD COUSCOUS PAELLAINGREDIENTS DIRECTIONS

2 teaspoons extra-virgin olive oil1. Heat oil in a large saucepan over medium heat. Add

onion; cook, stirring constantly, for 3 minutes. Add garlic, thyme, fennel seed, salt, pepper and saffron; cook for 20 seconds.

2. Stir in tomatoes and broth. Bring to a simmer. Cover, reduce heat and simmer for 2 minutes.

3. Increase heat to medium, stir in scallops and cook, stirring occasionally, for 2 minutes. Add shrimp and cook, stirring occasionally, for 2 minutes more. Stir in couscous. Cover, remove from heat and let stand for 5 minutes; fluff.

Recipe courtesy of Eating Well

1 medium onion, chopped1 clove garlic, minced1/2 teaspoon dried thyme1/2 teaspoon fennel seed1/4 teaspoon salt1/4 teaspoon freshly ground pepperPinch of crumbled saffron threads1 cup no-salt-added diced tomatoes, with juice1/4 cup vegetable broth4 ounces bay scallops, tough muscle removed4 ounces small shrimp, (41-50 per pound), peeled and deveined

1/2 cup whole-wheat couscous

MEDITERRANEAN TUNA SALADINGREDIENTS DIRECTIONS

2, 5oz cans tuna packed in water, drained1. Add all ingredients except tomatoes in a large bowl

then stir to combine. 2. Slice tomatoes into sixths, without cutting all the way

through, then gently pry open. 3. Scoop Mediterranean Tuna Salad mixture into the

center then serve.

Recipe courtesy of Iowa Girl Eats

1/4 cup mayonnaise1/4 cup chopped kalamata or mixed olives2 Tablespoons minced red onion2 Tablespoons chopped fire roasted red peppers2 Tablespoons chopped fresh basil1 Tablespoon capers1 Tablespoon fresh lemon juicesalt and pepper2 large vine-ripened tomatoes

WELL-DRESSED SALMONINGREDIENTS DIRECTIONS

1/2 seedless cucumber 1. Dice cucumber into 1/4-inch pieces – to peel or not to peel is up to you. Seed and dice the tomatoes into 1/4-inch pieces. Combine cucumber, tomatoes and half the shallots or red onion in a bowl and set aside.

2. In a small bowl, whisk together mustard, sugar and white wine vinegar and remaining half of the shallots. Stream in extra-virgin olive oil while continuing to whisk. Stir in dill and season dressing with salt and pepper to taste.

3. Season the salmon with seafood seasoning and a little black pepper.

4. Heat a nonstick skillet with a drizzle of extra-virgin olive oil over medium-high heat. Place salmon rounded side down and cook until golden and a little crispy at the edges, 3-4 minutes. Flip and cook 2 minutes more for a pink center, or 4 minutes for opaque fish.

5. Transfer salmon to dinner or serving plates, top with the cucumber-tomato relish and cover with a liberal amount of dill dressing.

Recipe courtesy of Lifescript

2 small plum tomatoes1 shallot or 1/4 red onion, finely chopped, divided2 tablespoons Dijon mustard2 tablespoons sugar1/4 cup white wine vinegar1/2 cup extra-virgin olive oil, plus a drizzle1/4 cup finely chopped fresh dillSaltFreshly ground black pepper4 (6-ounce) skinless salmon fillets Seafood seasoning (recommended: Old Bay)

SALMON ROASTED W/TOMATOES & OLIVESINGREDIENTS DIRECTIONS

2 pounds ripe plum tomatoes, stem ends trimmed, cut into thin wedges

1. Preheat oven to 400°F. Combine tomatoes, onion, orange zest and garlic in a large roasting pan or on a large baking sheet with sides. Drizzle with oil and toss to coat.

2. Roast, uncovered, stirring occasionally, until the tomatoes and onion are tender and beginning to brown on the edges, about 45 minutes. Remove pan from the oven. Increase oven temperature to 450°.

3. Add olives and rosemary to the pan; season with salt and pepper. Clear four spaces in the pan and place a salmon piece in each. Spoon some of the tomato mixture on top.

4. Roast until the salmon is opaque in the center, 10 to 15 minutes, depending on the thickness.

Recipe courtesy of Eating Well

1/2 medium onion, peeled and cut into thin wedges2 strips orange zest, cut into thin slivers2 cloves garlic, minced1 tablespoon extra-virgin olive oil1/3 cup pitted Kalamata olives, coarsely chopped1 tablespoon chopped fresh rosemary1/4 teaspoon saltFreshly ground pepper, to taste1 1/4 pounds salmon fillet, (about 1 1/2 inches thick), skin removed, cut into 4 portions

ARCTIC CHAR W/CHINESE BROCCOLI AND SWEET POTATO PUREEINGREDIENTS DIRECTIONS

3 red-skinned sweet potatoes (yams; about 2 1/2 pounds)

1. Preheat oven to 400°F. Wrap sweet potatoes individually in foil. Roast until tender, 1 to 1 1/2 hours. Cool and peel. Puree in processor until smooth. Measure 3 cups puree and transfer to microwave-safe bowl. Stir in mustard. Season with salt. DO AHEAD: Can be made 1 day ahead. Cover and chill. Boil vinegar in small saucepan until reduced to ` cup, about 8 minutes. Stir in soy sauce. Remove from heat.

2. Cook broccoli in pot of boiling salted water until crisp-tender, about 1 minute. Drain; set aside. Cook bacon in medium skillet over medium heat until edges are crisp. Transfer to paper towels to drain. DO AHEAD: Reduction and broccoli can be made 2 hours ahead. Let stand at room temperature.

3. Process mustard seeds in spice grinder until coarsely ground. Sprinkle fish with salt and pepper. Sprinkle ground seeds over top of fish. Heat 1-tablespoon oil in large skillet over medium-high heat. Add fish, mustard side down, and cook until brown and just opaque in center, about 3 minutes per side.

4. Meanwhile, rewarm puree in microwave until heated through. Heat 1-tablespoon oil in another large skillet. Add broccoli and bacon; sauté until heated through. Season with salt and pepper.

5. Divide broccoli, fish, and puree among plates. Drizzle with balsamic reduction and serve.

Recipe courtesy of Epicurious

1 teaspoon (or more) hot prepared Chinese mustard1 cup balsamic vinegar1 1/2 teaspoons soy sauce1 pound Chinese broccoli or broccoli rabe (rapini), large outer leaves removed, cut crosswise on diagonal into 1/4-inch-thick slices2 slices bacon, cut into 1-inch pieces2 teaspoons yellow mustard seeds4 5- to 6-ounce arctic char fillets2 tablespoons coconut oil, divided

CINNAMON BAKED APPLESINGREDIENTS DIRECTIONS

½ c various nuts and/or seeds 1. PREHEAT the oven to 325°F degrees.2. MIX nuts or seeds, cranberries, dates, ginger root, and

spices in a bowl.3. DON'T peel the apples, since most of the fiber and

nutrients are in the skin. Being careful not to cut through the bottom of the apple, cut out the core.

4. STUFF each apple with the nut/seed mixture, then drizzle with honey and place in an 8 x 8 inch square baking dish.

5. POUR the juice around the fruit to keep it moist.6. BAKE for 30 to 35 minutes, until the fruit is soft. Serve

warm.

Recipe courtesy of Julie Daniluk

¼ c dried cranberries (apple juice sweetened)2 dates, pitted and chopped1 tsp grated fresh ginger root1 tsp cinnamon½ tsp nutmeg¼ tsp ground cloves4 apples¼ c unpasteurized liquid honey1 c apple juice or cider

SWEET POTATO FRIESINGREDIENTS DIRECTIONS

2 Lb. of sweet potatoes cut in large wedges. 6. Preheat your oven to 425 F. In a bowl, coat evenly the sweet potato wedges with the oil and the herbs.

7. Add the salt and pepper8. Place the wedges on a baking tray in a single layer so

they cook evenly9. Roast to sweet potato fries for about 20 minutes10. Test with the tip of a knife and see if the knife easily

slips in. If not, bake for another 5 minutes and test again

Recipe courtesy of Paleo Leap

1/4 cup of coconut oil 2-3 teaspoons or your favorite fresh or dried herb (thyme and rosemary)Salt and pepper to taste. You can easily omit the salt, but it is a great addition if you don’t mind it.

PINEAPPLE, CINNAMON & OATS SMOOTHIEINGREDIENTS DIRECTIONS

1 cup natural oatmeal, cooked Squeeze the juice from the pineapple chunks into a cup or bowl. In the blender, add the orange juice, honey, almonds and cinnamon and blend well. While the blender is still running, add the pineapple juice and oatmeal. Once mixed and smooth, add some ice cubes and blend again. Enjoy!

Recipe courtesy of Healthycures.org

1 cup water

40 g honey

2 cups pineapple chunks, sliced

1 cup fresh natural orange juice

7 g cinnamon

40 g crushed almonds

SPANISH FRITTATAINGREDIENTS DIRECTIONS

12 large organic eggs 1. Preheat oven to 375ºF degrees.

2. Whisk the eggs and coconut milk with 2 pinches of salt. Set aside.

3. Prepare pan with coconut oil and medium-high heat and sauté onions until translucent, about 3 minutes. Add mushroom or favorite vegetable and sauté until soft. Toss in spinach and fold into veggie mixture just until wilted. Remove vegetables from pan; set aside.

4. Turn down the heat to low, adding a little more coconut oil if needed. Using the same skillet, add the eggs, shaking to distribute the mixture evenly. Cook over medium-low heat for 5 minutes using a spatula to spread the eggs from the edges to the center until the edges are no longer runny. Arrange the vegetable mixture over the top evenly.

5. Transfer to the oven and cook for 5 minutes until set and slightly browned. Remove from oven. Be very aware of the hot handle! To finish, slide partially cooked frittata onto a large plate; wearing oven mitts, place a plate over the pan and, holding the two together, invert them so the frittata drops onto the plate. Slide the frittata back into the pan so partially cooked side is up. Place back in oven to cook 3-4 minutes more. Serve with a simple salad with citrus vinaigrette.

Recipe courtesy of Mind Body Green

½ cup coconut milk½ teaspoon sea salt, or more to taste2 tablespoons coconut oil or extra-virgin olive oil1 small red onion, finely chopped½ cup sautéed mushrooms or your favorite vegetable1 cup spinach or arugula

EGG WRAPS WITH HAM AND CHEESEINGREDIENTS DIRECTIONS

8 large eggs 1. Place the eggs, water, flour or cornstarch, and salt in a medium bowl and whisk until broken up and the flour or cornstarch is completely dissolved. Heat 1 teaspoon of the oil in a 12-inch nonstick frying pan over medium heat until shimmering. Swirl the pan to coat the bottom with the oil. Add 1/2 cup of the egg mixture and swirl to coat the bottom of the pan in a thin layer. Cook until the wrap is completely set on the edges and on the bottom (the top can be a little wet, but should be mostly set), 3 to 6 minutes.

2. Using a flat spatula, loosen the edges of the wrap and slide it underneath the wrap, making sure it can slide easily around the pan. Flip the wrap with the spatula. Immediately sprinkle 1/3 cup of the cheese over the wrap and cook until the second side is set, about 1 minute. Slide it onto a work surface or cutting board (the cheese might not be fully melted yet). While still warm, place a single layer of ham over the egg. Place 1/3 cup of the watercress across the center of the wrap. Roll it up tightly.

3. Repeat with cooking and filling the remaining wraps. Using a serrated knife, cut each wrap crosswise into 6 (1-inch) pieces.

Recipe courtesy of The Kitchn

4 teaspoons water2 teaspoons coconut flout1/2 teaspoon fine salt4 teaspoons coconut oil1 1/3 cups shredded Swiss cheese4 ounces very thinly sliced ham1 1/3 cups loosely packed watercress