by Ross Lennox
Egg Noodle Tuna Casserole
Quinoa-Stuffed Bell Peppers
Tropical Infusion
Barley Vegetable Soup
Tuesday
Arugula, Endive, and Radicchio Salad with Garlic Dressing
Sautéed Baby Zucchini
Tuna and Tomatoes Bread
Anchovy on Avocado and Salad Greens
Wednesday
Blueberries in Cream Cheese Flapjacks
Citrus Tuna Steaks
All Berries Sweetened Oats with Coconut Milk
Chilli Sweet Potatoes
Thursday
Two Bean and Avocado Salad
Country Cabbage Soup
Power Carrot Juice
Baked Zucchini with Mint
Friday
Vegetables Power Juice
Salmon and Dill Spread
Spiced Crisp Cauliflower
Spiced Eggplant
Saturday
Kale and Seeds Salad
Loaded Vegetable Soup
Coconut and Mangoes Flapjacks
Pickle and Potato Wraps with Miso Tahini Sauce
Sunday
Mixed Vegetable Soup
Butternut Pumpkin and Spinach Salad
Piña Colada Smoothie
Sesame Seared Tuna with Wasabi
Week 3
Breakfast
Lunch
Snack
Dinner
Monday
Berry Cashew French Toast
Tuna Salad with Pickle Relish and Cheese
Tuna and Avocado Ceviche on Jicama Slices
Anchovy on Avocado and Salad Greens
Tuesday
Spinach and Strawberries Salad
Spiced Stir Fry Eggplant
Orange Water Infused with Cucumber and Grapes
Avocado and Salmon Stuffed Pita Bread
Wednesday
Mixed Greens and Blueberries Salad
Vegan Chili
Peach, Pineapple, and Mango Smoothie
Potato and Cauliflower Kadahi
Thursday
Apple Cinnamon Oatmeal
Baked Pineapple with Rice and Veggies
Lime Water Infused with Strawberries and Grapes
Tuna and Cucumber Salad
Friday
Greens with Sunflower Seed Salad
Pickle and Potato Wraps with Miso Tahini Sauce
Veggie Fritters
Green Chili Peppers and Tomato Soup
Saturday
Easy Boiled Plantains
Vegetable Relish
Citrus-Flavored Fruits and Vegetable Kebab
Sweet Potato Casserole
Sunday
Apples and Chamomile Herbal Infusion
Kidney and Garbanzo Beans Salad
Strawberry and Flaxseed Shake
Avocado and Salmon Stuffed Pita Bread
Week 4
Breakfast
Lunch
Snack
Dinner
Monday
Power Berries Juice
Blueberry and Cashew Salad
Apple Cinnamon Oatmeal
Citrus Tuna Steaks
Tuesday
Tofu Frittata
Country Cabbage Soup
Tuna and Mango Salad
Kale and Seeds Salad
Wednesday
Blueberries in Cream Cheese Flapjacks
Tuna and Tomatoes Bread
Easy Boiled Plantains
Egg Noodle Tuna Casserole
Thursday
Power Carrot Juice
Green Chili Peppers and Tomato Soup
Shaved Fruits and Vegetables Infusion
Avocado and Salmon Stuffed Pita Brea
Friday
Peach, Pineapple, and Mango Smoothie
Almond Baked Halibut Fillet
Granola Fruits and Nuts
Quinoa-Stuffed Bell Peppers
Saturday
Baked Eggs in Avocado Halves with Wholegrain Sourdough Bread
Tuna and Cucumber Salad
Coconut Butter on Vegan Rye Bread
Roasted Squash with Cranberries
Sunday
Apples and Chamomile Herbal Infusion
Spiced Stir Fry Eggplant
Oats and Dates Energy Bars
Sardine and Garden Salad
CHAPTER FIVE
ANTI-INFLAMMATORY RECIPES
Soup and Salad Recipes
Mixed Vegetable Soup
Ingredients:
1 tbsp. olive oil
¼ cup onion, chopped
¼ cup celery, chopped
1 can diced tomatoes, do not drain
2 cups frozen mixed vegetables, lightly thawed
2 cups vegetable broth
1 tbsp. sugar
¼ tsp ground marjoram
1/8 tsp pepper
Seasoned salad croutons
Directions:
Pour olive oil in a saucepan. Saute onion and celery for 2 minutes or until tender.
Add in diced tomatoes, mixed vegetables, vegetable broth, sugar, ground marjoram, and pepper. Stir well.
Bring mixture to a boil.
Reduce the heat and allow to simmer for 20 minutes or until the veggies are tender.
To spread, garnish with salad croutons on top.
Green Chilli Peppers and Tomato Soup
Ingredients:
2 tbsp. olive oil
1 small onion, chopped
2 garlic cloves, minced
3 4 oz cans green chilli peppers, chopped
3 tbsp. ground cumin
4 14 oz can vegetable broth
28 oz can tomatoes, crushed
Pinch of salt
Pinch of pepper, to taste
1 avocado, diced
1 cup low fat cheddar cheese, shredded
Directions:
Pour olive oil in a large pan. Saute onion and garlic for 3 minutes or until fragrant and translucent. Add in green chili peppers and cumin. Cook for 3 minutes or until soft.
Pour vegetable broth and stir in tomatoes. Season with salt and pepper. Bring to a boil.
Once boiling, reduce the heat and allow to simmer for 30 minutes.
To serve, garnish with avocado and shredded cheese top.
Loaded Vegetable Soup
Ingredients:
4 tbsp. olive oil
2 tbsp. garlic, minced
2 cups leeks, chopped
2 cups carrots, chopped into rounds
2 cups potatoes, diced
2 cups green beans, broken into pieces
Pinch of salt
8 cups vegetable stock
4 cups tomatoes, chopped
½ tsp ground black pepper
2 tsp lemon juice, freshly squeezed
¼ cup parsley, chopped
Directions:
Pour olive oil in a heavy pot. Saute garlic for 2 minutes or until fragrant. Add in leeks, carrots, potatoes, green beans, and salt. Cook for 10 minutes or until just tender. Stir occasionally.
Pour vegetable stock. Add in tomatoes and black pepper. Reduce the heat and allow to simmer for 25 minutes.
Remove from heat. Adjust seasoning, if needed.
To serve, garnish with lemon juice and parsley. serve warm.
Vegetable Stock
Ingredients:
1 tbsp. olive oil
8 garlic cloves, minced
1 onion, chopped
2 carrots, chop into chunks
2 celery stalks with leaves
6 thyme sprigs
8 parsley sprigs
2 bay leaves
8 cups water
1 tsp. salt
Directions:
Pour olive oil in a pot. Add in garlic, onion, carrots, celery, thyme, parsley, and bay leaves. Cook for 10 minutes set over medium heat. Stir mixture frequently.
Pour water. Season with salt. Allow to simmer for 30 minutes. Discard vegetables.
Strain the stock using a fine mesh. Press as much liquid as possibl
e. Discard solids. Adjust seasoning, if needed.
Store in an airtight container. Use as needed. Freeze leftovers.
Country Cabbage Soup
Ingredients:
1 Tbsp. olive oil
1 white onion, sliced
1 russet potato, diced
½ celery stalk, chopped
1 carrot, sliced
1 tomato, diced
2 ½ cups vegetable stock
2 cups green cabbage leaves, shredded
Pinch of sea salt
Pinch of ground black pepper, to taste
Directions:
Pour olive oil in a soup pot. Once hot, sauté white onion for 2 minutes or until tender. Add in carrot, tomato, potato, cabbage, and celery. Pour vegetable broth. Stir well to combine.
Bring mixture to a boil. Once boiling, reduce to a simmer for 30 minutes or until potatoes are tender. Season with salt and pepper.
To serve, ladle soup bowls. Serve warm.
Salad
Two Bean and Avocado Salad
Ingredients:
1 red onion, diced
7 ½ oz canned kidney beans, rinsed, drained
7 ½ oz canned black beans, rinsed, drained
1 red bell pepper, chopped
1 tomato, diced
1tbsp. olive oil
2 Tbsp. lime juice, freshly squeezed
¼ tsp. garlic powder
Pinch of salt
Cayenne pepper, to taste
¼ tsp. chili powder
2 Tbsp. cilantro, chopped
1 avocado, diced
Directions:
Combine onion, kidney beans, black beans, red bell pepper, and tomato in a mixing bowl.
Put together olive oil, lime juice, garlic powder, salt, cayenne pepper, and chili powder in another bowl. Mix well.
Pour dressing over the bean mixture. Toss to coat. Fold in cilantro. Stir.
Place inside the fridge, covered for 1 hour before serving.
To serve, garnish with diced avocado.
Butternut Pumpkin and Spinach Salad
Ingredients:
1 butternut pumpkin, cut to several slices.
1 ½ cups baby spinach leaves
1/4 cup olive oil
1 tbsp. wholegrain mustard
2 tbsp. red wine vinegar
1/2cup feta cheese
3 red onions
Directions:
Preheat the barbecue grill to medium.
Brush butternut pumpkin with olive oil. Season with salt and pepper.
Grill pumpkin slices until tender. Transfer to a plate.
Grill onions until they become translucent. Transfer to a bowl.
Add grilled pumpkin and onion, spinach leaves, and feta cheese in a serving bowl.
For the dressing, combine olive oil, mustard, and vinegar. Stir well. Pour contents into a jar with a tight-fitting lid.
To serve, garnish salad with feta cheese. Drizzle in just the right amount of dressing.
Kidney and Garbanzo Beans Salad
Ingredients:
For the Dressing
2 Tbsp. apple cider vinegar
2 Tbsp. extra virgin olive oil
1 Tbsp. lemon juice, freshly squeezed
¼ tsp. paprika
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1 red onion, chopped
7.5 oz. canned kidney beans, rinsed, drained
¼ cup black olives, sliced
7.5 oz. canned garbanzo beans, rinsed, drained
½ Tbsp. flat leaf parsley, chopped
Pinch of salt, to taste
Pinch of ground black pepper, to taste
Directions:
For the dressing, mix apple cider vinegar, olive oil, lemon juice, and paprika. Whisk well.
Mix red onion, kidney beans, black olives, garbanzo beans, and parsley in a mixing bowl. Drizzle in dressing. Toss well to coat.
Season with salt and pepper to taste. Place inside the fridge, covered for 1 hour before serving. Best served chilled.
Mixed Greens and Blueberries Salad
Ingredients:
1/4 cup Walnuts, toasted
2 cups fresh blueberries
4 cups mixed salad greens
Vinaigrette dressing- can be store bought just make sure the ingredients are RA-compliant
1/2 cup Gorgonzola cheese – this French blue cheese is allowed in the RA diet
Directions:
Combine mixed greens, blueberries, walnuts, and cheese in a bowl.
Drizzle in just the right amount of dressing all over salad. Toss well.
Transfer to a plate. Place crumbled Gorgonzola cheese and fresh blueberries on top. Serve.
Spinach and Strawberries Salad
Ingredients:
2 bags baby spinach
1 small bag strawberries
1/4 red onion
1 package blue cheese
1/2 cup toasted almonds
Apple cider vinegar, for drizzling
Pinch of salt
Pinch of pepper
Directions:
Mix baby spinach, strawberries, red onions, blue cheese, and almonds in a salad bowl.
Drizzle in apple cider vinegar. Season with salt and pepper. Toss well to coat.
Garnish with crumbled blue cheese. Serve.
Kale and Seeds Salad
Ingredients:
For the Dressing
1 Tbsp. grape seed oil
1 ½ Tbsp. apple cider vinegar
¾ Tbsp. pure maple syrup
1 garlic clove, crushed
2 Tbsp. pomegranate juice
Pinch of sea salt
Pinch of ground black pepper, to taste
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1 apple, cubed
1 green onion, chopped
3 cups baby kale, chopped
3 Tbsp. pomegranate seeds
3 Tbsp. sunflower seeds
3 Tbsp. blanched almonds, toasted, slivered
Directions:
Combine grape seed oil, apple cider vinegar, pure maple syrup, garlic clove, pomegranate juice, salt, and ground black pepper in a bottle with tight-fitting lid. Shake vigorously to combine ingredients. Set aside.
Place kale, sunflower seeds, almonds, pomegranate seeds, and green onion in a salad bowl. Toss to combine.
Drizzle in dressing over salad. Toss well to coat. Season with salt and pepper. Serve.
Plant-based Dishes
Spiced Eggplant
Ingredients:
2 eggplant, quartered
Pinch of sea salt
1/3 cup vegetable broth
1 Tbsp. organic soy sauce
2 tsp. rice vinegar
½ tsp. brown sugar
1 ½ Tbsp. apple cider vinegar
2 Tbsp. olive oil
1 garlic clove, chopped
½ tsp. ginger, grated
½ Tbsp. chili bean paste
Directions:
Place eggplant in a colander. Sprinkle with salt. Toss well. Set aside for 30 minutes. Drain on paper towels.
Meanwhile, pour vegetable broth in a bowl. Add in soy sauce, rice vinegar, brown sugar, and apple cider vinegar. Whisk. Set aside.
Pour olive oil in a wok. Once hot, cook eggplant slices. Stir fry until tender. Drain on paper towels. Set aside.
Sauté garlic, ginger, chili bean paste, and the vegetable stock mix. Put back eggplant into the work. Cook for 3 minutes or until the sauce thickens.
Transfer to a serving dish. Serve.
Vegan Chili
Ingredients:
3 Tbsp. olive oil
1 1/4 cups onion, chopped
2 bell peppers, diced
3 garlic cloves, minced
42 oz jarred diced tomatoes, reserve juice
25 oz canned kidney beans, drained, rinsed
1 1/2 tsp sea salt
3 bay leaves
1/6 tsp cayenne pepper
1 1/2 tsp ground cumin
3 tsp chili powder
1 avocado, sliced into cubes
; Directions:
Pour olive oil in a stock pot. Saute onion, garlic, and bell peppers for 3 minutes or until translucent and fragrant.
Add in tomatoes and juice, kidney beans, cayenne pepper, ground cumin, chili powder, salt, and bay leaves. Bring to a boil. Once boiling, reduce to a simmer for 40 minutes.
Discard the bay leaves.
To serve, ladle into bowls. Garnish with avocado cubes.
Spiced Oriental Greens
Ingredients:
For the Dressing
1/2 tsp garlic cloves, minced
1/2 Tbsp. ginger, grated
1 scallion, chopped
1 Tbsp. olive oil
1 Tbsp. toasted sesame oil
1 tsp pure maple syrup
2 Tbsp. tamari
1 Tbsp. black sesame seeds
1 Tbsp. white sesame seeds
1/3 tsp crushed red chili flakes
1 1/4 Tbsp. fresh cilantro, chopped
3/4 Tbsp. lime juice, freshly squeezed
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4 cups Napa cabbage, chopped
4 cups red chard, chopped
4 cups green chard, chopped
Directions:
For the dressing, put together garlic, ginger, scallions, olive oil, sesame oil, maple syrup, tamari, black and white sesame seeds, red chili flakes, cilantro, and lime juice in a bowl.
Meanwhile, in a saucepan, pour water. Bring to a boil. Add in red and green chard and Napa cabbage. Cook for 30 seconds or until wilted. Drain.
Transfer to a bowl. Pour sauce all over. Toss to coat. Serve.