Anti-Inflammatory Nutrition

Oils, Fats and Dressings

• Olive oil
• Coconut oil
• Butter
• Brianna’s Salad Dressing French Vinaigrette
• Brianna’s Creamy Balsamic
• Coconut aminos

Sweets

• Pure maple syrup
• Honey
• Coconut sugar
• Cocoa powder
• Chocolate chips (Enjoy Life brand)
• Dried dates, cherries, or cranberries

Grain-Free Flours

• Almond flour
• Coconut flour
• Arrowroot powder
• Tapioca flour
• Flaxseed meal

Snacks

• Plantain chips
• Seaweed snacks
• Beef jerky (no sugar added)
• Nut butters (no sugar added)
• Fresh fruits

5-Minute Vegan Golden Milk (Serves 2)

Whisk the coconut milk, almond milk, turmeric, ginger, cinnamon stick, coconut oil and black pepper together in a small saucepan. Warm over medium heat for about 4 minutes, stirring often, until hot but not boiling. Remove the cinnamon stick, sweeten to taste, and divide between two mugs. The black pepper and coconut oil are included to help the body absorb the turmeric's curcumin.

• 1½ cups light coconut milk
• 1½ cups unsweetened plain almond milk
• 1½ tsp ground turmeric
• ¼ tsp ground ginger (or 1 tsp freshly grated)
• 1 whole cinnamon stick (or ¼ tsp ground cinnamon)
• 1 Tbsp coconut oil (optional)
• 1 pinch ground black pepper
• Sweetener to taste (maple syrup, coconut sugar, or stevia)

Recipe source: Minimalist Baker

Best Green Smoothie (Serves 2)

Add the banana, spinach, mint, almond butter, ice, vanilla and milk to a blender and blend until completely smooth. Thin with a little extra milk if it's too thick, then pour into glasses. The mint and almond butter keep the greens from tasting "green," while the frozen banana gives it a thick, creamy texture.

• 1 frozen banana
• 2 cups fresh baby spinach
• ¼ cup fresh mint leaves (about 10 leaves)
• 2 tablespoons almond butter
• 2 ice cubes
• ¼ teaspoon vanilla extract
• ¾ cup cashew or almond milk, plus more as needed

Recipe source: Love and Lemons

Turmeric Tea (Serves 2)

Put the turmeric, ginger and orange zest into a teapot or jug and pour over 500ml just-boiled water. Let it steep for about 5 minutes, then strain into two cups. Add a slice of lemon and sweeten with honey or agave to taste.

• 3 heaped tsp ground turmeric
• 1 tbsp fresh grated ginger
• Zest of 1 small orange, pared
• Honey or agave and lemon slices, to serve

Recipe source: BBC Good Food Middle East

Smoked Salmon Frittata (Serves 6)

Sauté the leek, shallot and scallions in a little olive oil until translucent. Whisk the eggs with yogurt, then fold in the herbs, smoked salmon, goat cheese and sautéed vegetables. Pour into an oiled 10-inch cast-iron skillet, cook on the stovetop for 8-10 minutes until the edges set, then finish under the broiler for 8-10 minutes until puffed and cooked through.

• 1 leek, white and light green parts, diced
• 1 shallot, diced
• 3 scallions, thinly sliced
• 3 tbsp olive oil, divided
• 10 large eggs
• 1 cup yogurt (or dairy-free yogurt)
• 1 bunch fresh parsley, roughly chopped
• 1 bunch fresh dill, roughly chopped
• 8 oz smoked salmon, torn into small pieces
• 4 oz goat cheese
• Salt and pepper, to taste

Recipe source: Downshiftology

Mushroom Frittata (Serves 4)

Cook the shallots in butter until golden, about 5 minutes, then stir in the mushrooms, thyme, parsley, salt and pepper. Whisk the eggs, egg whites, cheese and half-and-half together and pour over the vegetables in an oven-safe skillet, cooking briefly on the stovetop until the edges begin to set. Transfer to a 350°F oven and bake about 15 minutes until fully set, then cut into wedges.

• 4 shallots, finely chopped
• 1/2 pound mushrooms, finely chopped
• 2 teaspoons fresh chopped parsley
• 1 teaspoon thyme
• 3 eggs
• 5 large egg whites
• 1 tablespoon fat-free half and half (or milk)
• 1/4 cup fresh grated Pecorino Romano
• 1 tablespoon butter
• Salt and fresh pepper, to taste

Recipe source: Skinnytaste

Apple Cinnamon Overnight Oats (Serves 1)

Layer the oats, spices, diced apple, almond milk, maple syrup, yogurt and flaxseed in a mason jar without stirring, then seal and refrigerate overnight (or up to 5 days). In the morning, shake or stir to combine, loosening with a splash more milk or yogurt if needed, and finish with your choice of toppings.

• ⅓ cup old fashioned rolled oats (gluten free if needed)
• ½ teaspoon ground cinnamon
• Tiny pinch ground ginger
• Tiny pinch ground cloves
• Tiny pinch kosher salt
• ½ medium apple, cored and diced
• ½ cup unsweetened vanilla almond milk
• 1½ teaspoons pure maple syrup
• ½ cup non-fat plain Greek yogurt
• 1 tablespoon ground flaxseed meal
• Optional toppings: toasted nuts, dried fruit, additional maple syrup

Recipe source: Well Plated

Tropical Chia Pudding Breakfast Bowl (Serves 2)

Whisk the chia seeds, almond milk, yogurt and sweetener together, then refrigerate at least 2 hours or overnight until thickened into a pudding. Toast the shredded coconut in a dry skillet over medium-low heat for about 4 minutes until golden. Divide the pudding between two bowls and top with kiwi, mango and toasted coconut.

• ¼ cup chia seeds
• 1 cup unsweetened vanilla almond milk
• 1 cup nonfat plain Greek yogurt
• 1 tablespoon monk fruit sweetener, stevia, coconut sugar, maple syrup, or honey
• 1 medium kiwi, peeled and sliced
• 1 cup cubed mango (from 1 small mango)
• 2 tablespoons dried unsweetened shredded coconut

Recipe source: Skinnytaste

Cozy Turmeric Porridge (Serves 2)

Soak the steel-cut oats overnight, then drain and rinse. Simmer them with the water and coconut milk, covered, for 15-20 minutes until tender and most of the liquid is absorbed. Stir in the golden milk spices and maple syrup, adjusting to taste, and serve warm with your choice of toppings.

• 1 cup steel cut oats (soaked overnight or 6+ hours)
• 1 pinch sea salt (for soaking, optional)
• 1 tsp apple cider vinegar (for soaking, optional)
• Water, to cover (for soaking)
• 1½ cups water
• ½ cup full-fat or light coconut milk (canned)
• 1½–2 tsp Golden Milk Mix (or individual spices: turmeric, ginger, cinnamon, black pepper, nutmeg, clove)
• 2–3 Tbsp maple syrup
• Optional toppings: bee pollen, pomegranate arils, coconut butter, cashew butter

Recipe source: Minimalist Baker

Breakfast Egg Muffins (Makes 12)

Preheat the oven to 350°F and oil a muffin tin. Divide the bell pepper and scallions among the cups. Whisk the eggs with garlic, salt, pepper, flour, and baking powder, pour into the cups, and top with feta. Bake 22–24 minutes until set, and cool before removing. Great made ahead for the week.

• Extra-virgin olive oil, for the pan
• 2 cups diced red bell pepper (about 2 medium)
• ½ cup chopped scallions
• 9 large eggs
• 1 garlic clove, grated
• Heaping ½ teaspoon sea salt
• Freshly ground black pepper
• 3 tablespoons all-purpose flour
• ¾ teaspoon baking powder
• ⅓ cup crumbled feta cheese

Recipe source: Love and Lemons

Greek Scrambled Eggs (Serves 2)

Whisk the eggs with salt and pepper. Sauté the tomatoes, spinach, and white parts of the green onion in olive oil for 2–3 minutes, then add the garlic for 30 seconds. Add the eggs and gently push them around the pan into soft curds; when nearly set, stir in the feta and green onion tops off the heat. Garnish with parsley.

• 4 large eggs
• Kosher salt and freshly ground black pepper, to taste
• 1 tablespoon extra virgin olive oil
• 10 grape tomatoes, halved
• 1 cup baby spinach
• 1 green onion, thinly sliced (green and white parts separated)
• 1 garlic clove, minced
• 2 ounces feta cheese
• Chopped fresh parsley, for garnish

Recipe source: Downshiftology

Scrambled Tofu Breakfast Burrito (Makes 4 burritos)

Roast the potatoes and bell pepper at 400°F while crumbling and cooking the tofu with garlic, hummus, chili powder, cumin, nutritional yeast and cayenne in a skillet. Stir the roasted vegetables and chopped kale into the tofu scramble until the kale wilts. Divide the mixture among warm tortillas and top with avocado, cilantro and salsa before rolling into burritos.

• 1 (12-oz) package firm or extra-firm tofu
• 1 tsp oil (or 1 Tbsp water)
• 3 cloves garlic, minced
• 1 Tbsp hummus
• ½ tsp chili powder
• ½ tsp cumin
• 1 tsp nutritional yeast
• ¼ tsp sea salt
• 1 pinch cayenne pepper (optional)
• ¼ cup minced parsley
• 5 baby potatoes, chopped
• 1 medium red bell pepper, thinly sliced
• 1 tsp oil (or 1 Tbsp water)
• 1 pinch sea salt
• ½ tsp cumin
• ½ tsp chili powder
• 2 cups chopped kale
• 3-4 large flour or gluten-free tortillas
• 1 medium ripe avocado, chopped
• Cilantro
• Red or green salsa/hot sauce

Recipe source: Minimalist Baker

Butternut Squash, Carrot and Ginger Soup (Makes about 17 Cups)

Saute the onion in olive oil until soft, then add the carrots and cook about 10 minutes. Stir in the minced ginger for 2 minutes, then add the squash and vegetable broth. Bring to a boil, reduce to medium-low, and simmer about 45 minutes until the squash is tender. Puree until smooth with a blender or immersion blender.

• 2 tablespoons extra virgin olive oil
• 8 ounces (1 1/4 cups) onion, diced
• 9 ounces (2 cups) carrots, peeled and diced
• 1 teaspoon fresh ginger, minced
• 46 ounces (9 cups) butternut squash, peeled, seeded and diced
• 10 cups vegetable broth
• 1 pinch cayenne pepper (optional)

Recipe source: Cleveland Clinic

Red Lentil Soup (Serves 6)

Saute the onion, carrot, and celery in olive oil for about 8 minutes until softened, then stir in the potato, garlic, cumin, and cayenne. Add the lentils, broth, and water, and simmer uncovered about 30 minutes until the lentils and potato are tender. Blend part of the soup with an immersion blender for a creamy texture, then stir in lemon juice and season to taste. Serve garnished with parsley and a drizzle of olive oil.

• 3 tablespoons extra-virgin olive oil, plus more for drizzling
• 1 medium yellow onion, chopped
• 1 medium carrot, diced
• 1 celery rib, chopped
• 1/2 teaspoon sea salt, plus more to taste
• Freshly ground black pepper
• 1 small Yukon Gold potato, diced
• 2 garlic cloves, chopped
• 1 teaspoon ground cumin
• Pinch cayenne pepper
• 1 cup dried red lentils, rinsed
• 4 cups vegetable broth
• 1 to 2 cups water
• 2 tablespoons fresh lemon juice
• Chopped fresh parsley, for garnish

Recipe source: Love and Lemons

1-Pot Curried Chickpea Soup (Serves 4)

Saute the onion, ginger, and red pepper flake in oil for a few minutes, then add the garlic. Stir in the chickpeas, salt, and curry powder and cook about 5 minutes to toast the spices and lightly brown the chickpeas. Add the coconut milk and vegetable broth, bring to a simmer, then reduce heat and cook uncovered 10-15 minutes. Finish with maple syrup and lime juice to taste before serving.

• 2 Tbsp coconut oil or avocado oil (or ghee if not vegan)
• 1 cup diced white or yellow onion
• 2 Tbsp fresh minced ginger
• 1/4 tsp red pepper flake (omit for less heat)
• 4 cloves garlic, minced
• 2 (15-oz) cans chickpeas, drained
• 1/2 tsp sea salt, plus more to taste
• 2 Tbsp curry powder
• 2 (14-oz) cans light coconut milk, plus more for serving
• 1 cup vegetable broth (omit for a thicker, stew-like texture)
• 1-2 tsp maple syrup
• 1-2 Tbsp lime juice

Recipe source: Minimalist Baker

Cauliflower and Walnut Soup (Serves 6)

Saute the onion in olive oil until softened, about 6 minutes, then add the water and most of the cauliflower (reserving a cup of florets) and simmer 30-35 minutes until tender. Meanwhile, pan-roast the reserved florets in oil until golden, about 6-8 minutes, and season with mustard powder and cumin. Blend the simmered soup with the toasted walnuts until smooth, strain, and thin with extra water if needed. Serve topped with the roasted florets and a drizzle of olive oil.

• 1 head cauliflower (2 pounds)
• 6 tablespoons extra-virgin olive oil
• 1 onion, halved and sliced thin
• Salt
• 5 cups water
• 1/2 cup (2 ounces) toasted walnuts
• 1/2 teaspoon mustard powder
• 1/4 teaspoon cumin
• 1 teaspoon lemon juice

Recipe source: Harvard T.H. Chan School of Public Health - The Nutrition Source

Salad Essentials

• Spinach
• Arugula
• Romaine
• Chopped roasted beets
• Avocados
• Green onions
• Red onions
• Cucumbers (peeled & seeded)
• Steamed/roasted asparagus
• Carrots
• Diced cooked sweet potatoes
• Dried fruit (cranberries/cherries)
• Pistachios
• Chickpeas (soaked & cooked)
• Paleo bacon
• Boiled eggs
• Leftover rotisserie chicken

Salmon Salad with Beets, Arugula, Pistachios and Pomegranates (Serves 2)

Whisk the olive oil, white wine vinegar, and Dijon mustard together for the dressing. Sear the salmon skin-side down in a hot ovenproof skillet, flip, then finish in a 450F oven for 2-4 minutes until just cooked through. Toss the arugula and beets with the dressing, then top with radishes, goat cheese, pistachios, pomegranate seeds, and capers. Divide onto plates and top each with a salmon fillet.

• 1 Tbsp olive oil
• 1 tsp white wine vinegar
• 1/2 tsp Dijon mustard
• 1/2 pound wild salmon, cut into 2 fillets
• Kosher salt, to taste
• Olive oil spray
• 3 cups arugula
• 1 cup cooked beets (6-8 oz), cut into small wedges
• 1-2 radishes, thinly sliced
• 2 oz fresh goat cheese, crumbled
• 2 Tbsp pistachios, toasted and chopped
• 2 Tbsp pomegranate seeds
• 1 Tbsp capers

Recipe source: Skinnytaste

Mediterranean Chickpea Salad (Serves 8-10)

Soak the diced red onion briefly in cool water to mellow its bite, then drain. Combine the chickpeas, parsley, bell peppers, cucumber, and feta in a large bowl. Whisk the olive oil, red wine vinegar, garlic, oregano, salt, and pepper for the dressing, then toss everything together. Chill at least 30 minutes before serving for the best flavor.

• 1/2 cup finely diced red onion
• 2 (15-ounce) cans reduced-sodium chickpeas, rinsed and drained
• 1 1/2 cups chopped fresh flat-leaf parsley
• 1 red bell pepper, chopped
• 1 orange or yellow bell pepper, chopped
• 1 green bell pepper, chopped
• 1/2 large seedless cucumber, chopped (about 2 cups)
• 1/2 cup crumbled feta
• 3 tablespoons extra-virgin olive oil
• 3 tablespoons red wine vinegar
• 2 cloves garlic, minced
• 1 1/2 teaspoons dried oregano
• 1 teaspoon kosher salt
• 1/2 teaspoon ground black pepper

Recipe source: Well Plated by Erin

Toasted Quinoa and Salmon Salad

Toast the rinsed quinoa in a dry, oil-sprayed pan for 2 minutes, then add water and salt and simmer covered about 15 minutes until absorbed; cool. Cook the salmon skin-side up over medium heat about 6 minutes, flip, and continue until it flakes easily; cool and cut into pieces. Toss the cooled quinoa with arugula and cherry tomatoes, then dress with a whisked mixture of garlic, white wine vinegar, olive oil, and pepper. Top with feta and chill before serving.

• 1 cup quinoa
• Olive oil cooking spray
• 1/4 teaspoon kosher salt
• 1/2 pound wild salmon fillet
• 1 1/2 cup chopped arugula leaves, washed and dried
• 1 cup cherry tomatoes, halved (6 ounces)
• 1 garlic clove, minced
• 2 1/2 tablespoons white wine vinegar
• 2 teaspoons extra virgin olive oil
• Freshly ground pepper
• 1/4 cup crumbled reduced-fat feta cheese

Recipe source: Cleveland Clinic

Creamy Kale Salad with Chickpeas, Beets & Dukkah (Serves 2 as a Main or 4 as a Side)

Toss the chickpeas with oil and spices (cumin, smoked paprika, turmeric, cinnamon) and roast at 375F for 22-27 minutes until crispy, while pan-frying flour-coated shallot slices until golden. Whisk the tahini, garlic, lemon juice, and maple syrup with water into a pourable dressing, and massage the kale with oil and lemon juice to soften it. For the optional dukkah, toast and grind hazelnuts, sesame, and coriander seeds with cumin, pepper, and salt. Toss the kale with grated beet, dress, and top with the crispy chickpeas, fried shallots, and dukkah.

• 1 15-ounce can chickpeas, drained, rinsed and dried
• 1 Tbsp grapeseed or avocado oil
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp coconut sugar
• 1 tsp dried oregano
• 1/2 tsp ground turmeric
• 1/4 tsp ground cinnamon
• 1/4 tsp sea salt
• 1 pinch each ground cardamom and coriander (optional)
• 1 cup thinly sliced shallot (about 3 large shallots)
• 2 Tbsp brown rice or all-purpose flour
• Salt and pepper to taste
• 2 Tbsp oil for pan-frying
• 1/3 cup tahini
• 2 tsp minced garlic
• 1 medium lemon, juiced (about 3 Tbsp)
• 1.5-2 Tbsp maple syrup
• 1/4 cup water to thin
• 1 large bundle kale (non-curly)
• 1 Tbsp avocado or grapeseed oil
• 1 Tbsp lemon juice
• 1 medium beet, finely grated
• 1/2 cup roasted unsalted hazelnuts
• 1/3 cup sesame seeds
• 2 Tbsp coriander seeds
• 2 Tbsp ground cumin
• 1 tsp ground black pepper
• 1/2 tsp sea salt
• 1/4 tsp each cinnamon and coconut sugar (optional)

Recipe source: Minimalist Baker

Shaved Brussels Sprout Salad (Serves 4)

Thinly shave the Brussels sprouts with a mandoline or food processor. Toss them with olive oil, lemon juice, pine nuts, cranberries, pecorino, chives, salt, and pepper. Let the salad rest about 15 minutes at room temperature so the sprouts soften slightly, then adjust seasoning before serving.

• 4 cups shaved Brussels sprouts
• 1/4 cup extra-virgin olive oil, plus more for drizzling
• 1/4 cup fresh lemon juice
• 1/2 cup pine nuts, toasted
• 1/3 cup dried cranberries
• 1/3 cup grated pecorino cheese (optional)
• 1/3 cup chopped chives
• Sea salt and freshly ground black pepper

Recipe source: Love and Lemons

Salmon Marsala (Serves 4)

Saute onion, garlic, and mushrooms in olive oil until softened, then add the salmon fillets and cook about 10 minutes per inch of thickness, flipping halfway through. Once the fish is nearly cooked through, stir in a mixture of Marsala wine, chicken broth, cornstarch, and pepper and simmer briefly until it thickens into a light gravy. Serve the salmon and mushroom gravy over whole-grain pasta or brown rice with steamed vegetables.

• 1 tablespoon olive oil
• 1 onion, cut into wedges
• 1 teaspoon minced garlic
• 10 fresh mushrooms, sliced (or one 7-ounce can of sliced mushrooms, drained)
• 4 (4 ounces each) skinless salmon filets
• 1/3 cup Marsala wine
• 2/3 cup chicken broth (1/3 less sodium)
• 1/4 teaspoon salt (optional)
• 4 teaspoons cornstarch
• 4 grinds of fresh ground pepper

Recipe source: Cleveland Clinic

Salmon Over Lentils With Mustard Vinaigrette (Serves 4)

Saute the onion, carrots, celery, and garlic, then simmer with the lentils in water for about 30-35 minutes until tender. Whisk together the Dijon mustard, red wine vinegar, olive oil, and parsley for the vinaigrette. Broil the salmon about 4 inches from the heat for 4-5 minutes, until it flakes easily but is still slightly darker orange in the center. Spoon the lentils onto plates, top with the salmon, drizzle with vinaigrette, and garnish with parsley.

• 1 tablespoon extra virgin olive oil
• 1 yellow onion, chopped
• 2 medium carrots, cut into 1/4-inch dice
• 1 rib celery, chopped
• 1 clove garlic, chopped
• 1 cup French lentils (lentils du puy)
• 1/4 teaspoon kosher salt
• 1 tablespoon Dijon mustard
• 1 tablespoon red wine vinegar
• 4 teaspoons extra virgin olive oil
• 1 tablespoon chopped fresh flat-leaf parsley, plus more for sprinkling
• 4 4-ounce pieces skinless salmon filet, about 1 inch thick
• 1/8 teaspoon fresh ground black pepper

Recipe source: Cleveland Clinic

Harissa-Baked Wild King Salmon Fillets (Serves 4)

Stir together the parsley, olive oil, garlic, harissa spice blend, lemon zest, lemon juice, salt, and pepper. Spread about 2 teaspoons of the mixture over each salmon fillet and arrange on a baking sheet. Roast at 350°F for about 12 minutes, until the fillets feel almost firm and are just cooked through. Garnish with parsley before serving.

• 1 tablespoon parsley, fresh, finely chopped
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon fresh garlic, finely chopped
• 1 tablespoon Harissa Spice Blend
• 1 1/2 teaspoons lemon peel, finely grated
• 1 teaspoon lemon juice
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper, coarse ground
• 4 pieces (3 ounces each) wild sockeye salmon fillets, skinless, boneless, bias cut

Recipe source: Cleveland Clinic

Dijon Baked Salmon (Serves 5)

Whisk together the Dijon mustard, parsley, lemon juice, olive oil, garlic, salt, and pepper. Spread the mixture generously over the top of the salmon set on a parchment-lined baking tray. Bake at 375°F for 18-20 minutes, adjusting for thickness, until cooked through. Portion and serve warm.

• 1½ pounds salmon (King, Sockeye or Coho salmon)
• ¼ cup fresh parsley, finely chopped
• ¼ cup Dijon mustard
• 1 tablespoon lemon juice
• 1 tablespoon extra-virgin olive oil
• 3 garlic cloves, finely chopped
• Salt and pepper to taste

Recipe source: Downshiftology

Greek Lemon Chicken (Makes 8 pieces)

Whisk olive oil, lemon juice, garlic, oregano, thyme, and mustard into a marinade, then marinate the chicken thighs 1-2 hours in the refrigerator. Transfer the chicken and remaining marinade to a baking dish and bake at 350°F for 40-45 minutes, until the internal temperature reaches 175°F. Broil for the final 2-3 minutes for extra-crispy skin.

• 8 bone-in chicken thighs
• ⅓ cup extra-virgin olive oil
• ¼ cup lemon juice
• 4 garlic cloves, minced
• 1 tablespoon dried oregano
• 2 teaspoons dried thyme
• 2 teaspoons Dijon mustard
• 2 teaspoons kosher salt
• 1 teaspoon freshly ground black pepper

Recipe source: Downshiftology

Greek Turkey Meatballs (Serves 4)

Mix moistened bread with ground turkey, egg, grated zucchini, breadcrumbs, garlic, onion, and fresh herbs, then shape into patties with a ¼-cup measure and chill briefly. Pan-fry over low heat about 5-6 minutes per side, or bake at 350°F for 20-25 minutes, until cooked through (grilling also works, about 5 minutes per side). Serve as a Mediterranean-style main with rice, salad, or tzatziki.

• 1.25 lbs 93% lean ground turkey
• 1 cup grated zucchini, liquid squeezed out well
• 2 slices whole wheat bread (or gluten-free bread)
• 1/4 cup seasoned whole wheat breadcrumbs (or gluten-free panko)
• 1 large egg
• 3 cloves garlic, minced
• 1/4 red onion, grated
• 2 tbsp fresh oregano, chopped
• 1/4 cup fresh parsley, chopped
• 2 tbsp chopped fresh spearmint
• 1 tsp kosher salt and fresh black pepper
• Olive oil cooking spray

Recipe source: Skinnytaste

Skillet Lemon Chicken with Olives and Herbs (Serves 4)

Season and lightly flour the chicken breasts, then sear in olive oil in a skillet about 3 minutes per side. Add garlic, white wine, lemon zest and juice, thyme, and olives, top with lemon slices, and transfer the skillet to a 400°F oven. Bake about 10 minutes until the chicken reaches 165°F internally, then garnish with parsley before serving.

• ½ tbsp extra virgin olive oil
• 4 (8 oz) boneless chicken breasts
• ½ tsp kosher salt
• 2 tsp all-purpose or gluten-free flour
• 2 cloves garlic, crushed
• ½ cup dry white wine
• ¼ cup lemon juice
• 1 tsp lemon zest
• 1 tsp chopped fresh thyme
• 1 cup pitted chopped olives
• 1 tbsp chopped fresh parsley
• 4 thin lemon slices (optional)

Recipe source: Skinnytaste

Garlic Shrimp (Serves 4)

Warm the olive oil and saute sliced garlic with red pepper flakes until golden, about 2 minutes. Add the shrimp, season with salt and paprika, and cook just 2-3 minutes until opaque, taking care not to overcook. Toss with fresh parsley and serve immediately.

• 1 1/4 lbs large shrimp, peeled and deveined
• 6 cloves garlic, sliced thin
• 1 1/2 tbsp extra virgin Spanish olive oil
• Crushed red pepper flakes, to taste
• 1/4 teaspoon sweet Spanish paprika
• Pinch kosher salt
• 1/4 cup parsley, chopped

Recipe source: Skinnytaste

Grilled Pork Tenderloin (Serves 4)

Whisk together garlic, apple cider vinegar, mustard, maple syrup, olive oil, salt, and pepper, then marinate the pork tenderloin 2 hours up to a day and bring to room temperature before grilling. Grill over medium heat (about 350°F), covered, for 12-15 minutes, flipping halfway, until the internal temperature reaches 135°F. Rest 10 minutes before slicing so the temperature finishes climbing and the juices redistribute.

• 1 pork tenderloin (about 1 to 1½ pounds)
• 3 cloves garlic, minced (about 1 tablespoon)
• ¼ cup apple cider vinegar
• 3 tablespoons Dijon mustard
• 2 tablespoons pure maple syrup
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon kosher salt
• ½ teaspoon ground black pepper
• Vegetable oil for grilling

Recipe source: Well Plated

Baked Steelhead Trout (Serves 2)

Preheat the oven to 400°F. Cut the trout into two pieces, rub with olive oil, and season with salt, pepper, and lemon zest. Top with chives or shallots, garlic, capers, and thin lemon slices, then bake 10–22 minutes depending on thickness, until it flakes easily. Serve with lemon wedges.

• 12 ounces steelhead trout fillet, skin on
• 1 teaspoon extra virgin olive oil
• ¼ tsp kosher salt
• ⅛ tsp crushed black pepper
• 2 tablespoons chopped chives or shallots
• 3 garlic cloves, finely minced
• 2 teaspoons capers, smashed
• 1 lemon (½ zested; the other half cut into 4 very thin slices)
• Lemon wedges, for serving

Recipe source: Skinnytaste

Soy Ginger Salmon (Serves 2)

Simmer soy sauce, rice vinegar, garlic, and ginger, then remove from heat and stir in honey and chili paste, reserving some glaze for serving. Sear the oiled salmon skin-side up in a hot skillet for about 3 minutes to form a crust, flip, and brush with the remaining glaze. Transfer the skillet to a 425°F oven and bake about 6 minutes, then rest 4-5 minutes before serving with the reserved glaze, green onions, and sesame seeds.

• 3 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 2 cloves garlic, minced (about 2 teaspoons)
• 2 teaspoons grated fresh ginger
• 1 teaspoon honey
• ½ teaspoon garlic-chili paste (sriracha or ¼ teaspoon red pepper flakes)
• 1 pound skin-on salmon fillet at room temperature, cut into 3–4 portions
• 2 teaspoons canola oil
• Chopped green onions for serving
• Toasted sesame seeds for serving

Recipe source: Well Plated

Roasted Carrots and Parsnips With Lemon and Dill (Serves 4)

Carrot and parsnip sticks are tossed with olive oil, salt and pepper alongside lemon quarters on a sheet pan, then roasted at 425°F for 35-40 minutes, stirring halfway, until tender and caramelized. Finish with a squeeze of the roasted lemon and fresh dill.

• 6 medium carrots
• 2 parsnips
• 1 lemon, quartered
• 1 tablespoon olive oil
• 1/4 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon fresh dill sprigs

Recipe source: Cleveland Clinic

Roasted Asparagus (Serves 4)

Trimmed asparagus spears are tossed with olive oil, minced garlic, salt and pepper on a baking sheet. Roast at 425°F for 7-12 minutes depending on thickness, until tender, then finish with fresh lemon juice.

• 1 pound fresh asparagus, woody ends trimmed
• 2 tablespoons extra-virgin olive oil
• 2 garlic cloves, minced
• 1 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 1 lemon, juiced

Recipe source: Downshiftology

Roasted Sweet Potatoes (Serves 6)

Sweet potato cubes are tossed with oil, cumin, garlic powder and paprika, then spread in a single layer without crowding the pan. Roast at 425°F for 30-35 minutes, stirring halfway, until caramelized outside and soft inside.

• 2 pounds sweet potatoes (2-3 potatoes), cut into 1/2-inch cubes
• 2 tablespoons avocado oil or extra virgin olive oil
• 1/2 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• Kosher salt and freshly ground black pepper, to taste

Recipe source: Downshiftology

Roasted Green Beans (Serves 4)

Trimmed green beans are tossed with olive oil, salt and pepper and spread across two parchment-lined sheet pans so they don't steam. Roast at 425°F for 14-16 minutes until tender and browned in spots, then finish with lemon juice and optional garlic, almonds or Parmesan.

• 1 pound fresh green beans, trimmed
• 1 teaspoon extra-virgin olive oil
• 1/4 teaspoon sea salt, plus more to taste
• Freshly ground black pepper
• Fresh lemon juice, to finish (optional)
• 1 grated garlic clove (optional)
• Grated Parmesan cheese (optional)
• Toasted sliced almonds (optional)
• Lemon zest (optional)

Recipe source: Love and Lemons

Roasted Brussels Sprouts (Serves 4)

Halved Brussels sprouts are tossed with olive oil, salt and pepper and arranged cut-side down on a sheet pan. Roast at 400°F for 20-30 minutes, tossing and rotating the pan halfway, until charred outside and tender inside.

• 1 1/2 pounds Brussels sprouts, trimmed and halved
• 1 tablespoon plus 1 teaspoon extra-virgin olive oil
• 1/2 teaspoon kosher salt
• 1/4 teaspoon ground black pepper

Recipe source: Well Plated

Roasted Broccoli and Cauliflower (Serves 4)

Broccoli and cauliflower florets are tossed with sliced garlic, olive oil, salt, pepper and seasoned breadcrumbs mixed with half the Parmesan. Spread on an oiled sheet pan and roast at 400°F for 20-30 minutes, tossing halfway, until tender-crisp and browned, then top with the remaining Parmesan.

• 3/4 pound broccoli florets (about 4 heaping cups)
• 3/4 pound cauliflower florets (about 4 heaping cups)
• 4 large garlic cloves, peeled and sliced thin
• 3 tablespoons extra virgin olive oil
• 3/4 teaspoon kosher salt
• 2 1/2 tablespoons seasoned breadcrumbs
• 2 1/2 tablespoons grated Parmesan cheese
• Black pepper, to taste

Recipe source: Skinnytaste

Best Hummus (Serves 8)

Chickpeas, tahini, olive oil, lemon juice, garlic and salt are blended in a high-speed blender until very smooth, adding water gradually to reach the desired consistency. Transfer to a plate and garnish with paprika, red pepper flakes or parsley.

• 1 1/2 cups cooked chickpeas, drained and rinsed
• 1/3 cup smooth tahini
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice, plus more to taste
• 1 garlic clove
• 1/2 teaspoon sea salt
• 5 tablespoons water, or as needed to blend
• Paprika, red pepper flakes, and/or fresh parsley, for garnish

Recipe source: Love and Lemons

Basil Pesto (Makes 1 Cup)

Pine nuts, lemon juice, garlic, salt and pepper are pulsed in a food processor until finely chopped, then basil leaves are added and pulsed in. With the processor running, olive oil is drizzled in, and Parmesan is pulsed in at the end, adding more oil for a smoother texture if desired.

• 1/2 cup toasted pine nuts
• 2 tablespoons fresh lemon juice
• 1 small garlic clove
• 1/4 teaspoon sea salt
• Freshly ground black pepper
• 2 cups basil leaves
• 1/4 cup extra-virgin olive oil, plus more for a smoother consistency
• 1/4 cup freshly grated Parmesan cheese (optional)

Recipe source: Love and Lemons

Gingery Lemon Tahini Sauce (Makes 3/4 Cup)

Tahini, lemon juice, maple syrup, salt and freshly grated ginger are whisked together in a bowl. Water is added a little at a time until the sauce becomes smooth and pourable.

• 1/3 cup tahini
• 1/4 cup fresh lemon juice
• 1 tablespoon maple syrup or agave nectar (or honey if not vegan)
• 1/2 teaspoon sea salt
• 4 teaspoons freshly grated ginger
• Water, as needed to thin

Recipe source: Minimalist Baker

Chimichurri Sauce (Makes 1 Cup)

Parsley, oregano, chili pepper and garlic are finely hand-chopped and combined in a bowl with olive oil, red wine vinegar, salt and pepper. The sauce is stirred together and tastes best after resting a few hours or overnight so the flavors meld.

• 1/2 cup finely chopped flat leaf parsley leaves
• 1 tablespoon finely chopped fresh oregano leaves (or 1 teaspoon dried)
• 1 tablespoon finely chopped red chili pepper (or 1/2 teaspoon dried red pepper flakes)
• 3 to 4 garlic cloves, finely chopped
• 1/2 cup extra virgin olive oil
• 2 tablespoons red wine vinegar
• 1/2 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper

Recipe source: Downshiftology

Best Ever Guacamole (Serves 4)

Ripe avocados are mashed to the desired chunkiness, then combined with diced onion, tomato, cilantro, jalapeño, garlic and lime juice. Everything is stirred together, seasoned with salt, and adjusted to taste before serving.

• 3 avocados, ripe
• 1/2 small yellow onion, finely diced
• 2 Roma tomatoes, diced
• 3 tablespoons finely chopped fresh cilantro
• 1 jalapeno pepper, seeds removed and finely diced
• 2 garlic cloves, minced
• 1 lime, juiced
• 1/2 teaspoon sea salt

Recipe source: Downshiftology

Dark Chocolate Hemp Energy Bites (Makes 20)

Dates are processed into small pieces, then walnuts, cacao powder, hemp seeds and salt are pulsed into a fine meal. The dates are added back in with almond butter and coconut oil and pulsed into a moist dough, which is chilled 10 minutes and rolled into balls, optionally coated in hemp seeds or cacao powder.

• 1 cup packed pitted dates (medjool is best)
• 2 cups raw walnuts
• 6 tablespoons cacao powder or unsweetened cocoa powder, plus more for rolling
• 3 tablespoons hemp seeds, plus more for rolling
• 1/4 teaspoon sea salt
• 3 tablespoons creamy almond butter (or other nut or seed butter)
• 1 tablespoon melted coconut oil (optional, for extra fudgy texture)

Recipe source: Minimalist Baker

Naturally Sweetened Vegan Chocolate Mousse (Serves 6)

Cocoa powder, cocoa butter, salt and coconut milk are warmed and whisked together until melted, then vanilla and stevia are stirred in off the heat. The mixture is blended with pitted Medjool dates until smooth, then chilled at least 4 hours until thick and set.

• 1/2 cup plus 1 tablespoon unsweetened cocoa powder or cacao powder
• 1 tablespoon carob powder (optional)
• 3/4 cup chopped cocoa butter (or vegan bittersweet/dark chocolate substitute)
• 1 pinch sea salt
• 1 14-ounce can full-fat coconut milk, divided
• 1 teaspoon pure vanilla extract
• Stevia to taste (about 3/4 teaspoon powdered stevia)
• 6-9 whole pitted medjool dates
• Coconut Whipped Cream, chopped vegan dark chocolate, and/or raspberries, for topping (optional)

Recipe source: Minimalist Baker

Grain-Free Berry Crisp (Serves 8)

Preheat the oven to 350°F. Toss the berries with maple syrup, arrowroot, and lemon juice in a 9×13-inch dish. Mix the almond flour, coconut, pecans, coconut sugar, and salt, then work in the coconut oil and scatter over the fruit. Bake uncovered 40–45 minutes until bubbling and golden, and cool 10 minutes before serving.

• 7–8 cups mixed berries (strawberries, raspberries, blueberries and/or blackberries)
• 3 Tbsp maple syrup
• 2 Tbsp arrowroot starch
• 1 Tbsp lemon juice
• 1 cup almond flour
• ⅔ cup shredded or desiccated coconut
• 1 cup roughly chopped pecans
• ½ cup coconut sugar
• ½ tsp sea salt
• 4 Tbsp coconut oil or vegan butter
• 2 Tbsp maple syrup (optional, for the topping)

Recipe source: Minimalist Baker

Chocolate Bark (Serves 12)

Chopped nuts are toasted at 350°F for 5-10 minutes while good-quality dark chocolate is melted over a double boiler. The melted chocolate is spread onto parchment paper, scattered with the toasted nuts, dried cranberries and candied ginger, then set at room temperature or in the fridge before being broken into pieces.

• 12 ounces good quality dark chocolate (such as Ghirardelli 70%)
• 2/3 cup chopped nuts or seeds (pistachios, pecans, walnuts, almonds, or pepitas)
• 1/4 cup dried cranberries
• 3 tablespoons chopped candied ginger
• Flaky salt (such as Maldon or fleur de sel)

Recipe source: Well Plated

Grilled Pineapple with Lime and Mint (Serves 4)

Fresh pineapple rounds are grilled over medium-high heat for 3-5 minutes per side until grill marks form. Each slice is then topped with fresh raspberries, lime zest and chopped mint.

• 4 round slices fresh pineapple (1/2-inch thick)
• 20 fresh raspberries
• Finely grated zest of 2 limes
• 16 leaves fresh mint, chopped

Recipe source: Cleveland Clinic

Homemade Hazelnut Date Balls (Makes 16)

Hazelnuts are ground in a food processor, then pitted Medjool dates, pumpkin puree, cocoa powder, salt and vanilla are processed in until smooth. The mixture is rolled into balls around a whole hazelnut center and coated in the reserved chopped hazelnuts.

• 3/4 cup hazelnuts (3.5 oz total), divided
• 9 pitted Medjool dates
• 1/4 cup canned or homemade pumpkin puree
• Pinch sea salt
• 1/4 cup unsweetened cocoa powder (Dutch process recommended)
• 1/2 teaspoon vanilla extract

Recipe source: Skinnytaste

Baked Pears with Walnuts and Honey (Serves 4)

Preheat the oven to 350°F. Halve the pears, scoop out the seeds, and set them cut-side up on a baking sheet. Sprinkle with cinnamon, top with walnuts, and drizzle each half with ½ teaspoon honey. Bake 30 minutes and let cool slightly.

• 2 large ripe pears
• ¼ tsp ground cinnamon
• 2 tsp honey
• ¼ cup crushed walnuts
• Optional: yogurt or frozen yogurt, for serving

Recipe source: Skinnytaste

Chocolate Covered Strawberries (Makes 24)

Washed, thoroughly dried strawberries are dipped by their leaves into chocolate melted via double boiler or microwave, rotating for even coverage and scraping off the excess. The dipped berries are set on parchment paper and left to air-dry at room temperature for 20-30 minutes until the chocolate hardens.

• 16 ounces fresh strawberries (about 24 strawberries)
• 12 ounces chocolate chips (semi-sweet, milk chocolate, or dark chocolate)

Recipe source: Downshiftology