When the Sunday plans were changed I drove into a bit of learning for this week’s prep. Wanted to look for recipes that would be positive for inflammation (more concerned about that as I “mature”) and would be good for my gut health – that too becomes more important at this age. I also looked for combinations that both taste good and will have a positive impact on my health.
Found what I was looking for with Eating Well and Feelin’ Fabulous with Kayla. I have to say, I give tons of credit to recipe developers. Just putting a juice recipe together today based on some very basic ingredients took time get right. Fun to do – glad, however, that I only dabble and the availability of fantastic options are all around. Be sure you do your own research when you can on impact of foods and the combination of those foods; it may inspire you to try your own.
As I continue on this quest, I learn so much and learn there is so much still to go. Food truly is medicine, and it can be good, simple and doable. While I do not always get it right…I do try; and each small win, each new bit of knowledge gained, each new challenge I attempt does wonders for my body, mind and psyche. No need for perfection friends, however, you putting you and your overall health and well-being on the very top of your to do list Is a must….even on those “not so much” days.
What one thing are doing for your health and well-being this week?
This week’s menu:
- Breakfast: Anti-inflammatory Cherry-Spinach Smoothie
- Lunch: Fresh Fruit Salad
- Dinner: Black Bean Wraps with Greens & Cilantro Vinaigrette
- Snack: Lemon Ginger Turmeric Energy Balls
- Extra: Pineapple-Cucumber-Celery-Ginger Juice
- Water: Of Course
Anti-Inflammatory Cherry-Spinach Smoothie: This recipe is from Eating Well and addressed the things I was looking for, flavor along with anti-inflammatory properties and gut friendly. Ingredients include another ingredients I have never used before….actually, never heard of before – Kefir. It has the look and taste of liquid yogurt. I was nervous to use it but it turned out great. Along with low-fat kefir, this smoothie has greens – it called for spinach, but I used a combo of spinach and kale, avocado, ginger and chia seeds. It also calls for almond butter, but I used cashew butter instead. I have found that almond butter is a tad strong for me. Of course the main ingredient – frozen cherries. I used dark cherries and the end result was a delicious, good for me breakfast. Full recipe is here: https://www.eatingwell.com/recipe/274309/anti-inflammatory-cherry-spinach-smoothie/
Fresh Fruit Salad: I love all the access to fresh fruit this time of year. I never tire of fruit salad during the spring and summer. This combination includes, red and green grapes, black raspberries, strawberries and watermelon. I have this for lunch or dinner, switching around the meals or just as a healthy snack. Delicious.
Black Bean Wraps with Greens & Cilantro Vinaigrette: Another recipe from Eating Well that checked off all my boxes this week. No “cooking” for this one and super simple to put together. I must say, this vinaigrette is one of the best I have tasted. This includes cilantro, garlic, cumin, chili powder, garlic powder, lime juice, avocado, radishes, black beans, romaine, radicchio and radishes. I have not used radicchio before and like its addition to the flavors in this dish.
I had some left-over filling once I made all five servings for the prep and now have a wonderful salad to have at some point in the week or as a side to lunch or dinner. The vinaigrette is made with olive oil, the cilantro, garlic and spices and is fabulous. It took all of 2 minutes to make and will for sure be on my list to make again.
Assembling these could not have been easier….spread the black bean mixture on a whole wheat tortilla, than the avocado mix and then the salad filling…roll it up and there you go. The full recipe is here: https://www.eatingwell.com/recipe/7890598/black-bean-wraps-with-greens-cilantro-vinaigrette/
Lemon Ginger Turmeric Energy Balls: Another super simple and Simply Yum recipe – this time from Feelin’ Fabulous with Kayla. No cooking here either….combine all the ingredients in the food processor – my long time Ninja did the trick – roll them out and let them firm up in the frig. So good, light and good for me with more anti-inflammatory properties. Ingredients include walnuts, almonds, Medjool dates, lemon, turmeric, cinnamon and ginger. You will enjoy these healthy filled snacks for sure. The full recipe is here within a larger 5-day meal prep: https://feelinfabulouswithkayla.com/2021/11/14/5-day-anti-inflammatory-weight-loss-foods/
Pineapple-Cucumber-Celery-Ginger Juice: I was doing some research about anti-inflammatory foods and gut healthy foods and came across a few items indicating pineapple (I knew this had anti-inflammation properties) combined with celery and cucumbers were a powerhouse. With that, I decided to try making a juice for the week. Along with 2/3 of a cucumber, I added fresh ginger, fresh turmeric, pepper, chunks of fresh pineapple. Then added two stalks of celery and a squeeze of lemon and blended it in my Ninja blender. Then I added about a cup of coconut water – another ingredient I haven’t used before, and a bit of chia seeds, and this juice has a light and refreshing flavor and so good for me. It was fun to mix and match to get a flavor I liked. Try tossing some things together and see what you come up with. When you do, share it, I would love to try it.
Water: As with every week, a pitcher of water is included in my prep. As I go through it, I simple refill it and keep it in the frig. This week, sticking to the theme, I added fresh ginger, cucumber, lemon and pineapple chunks. Be sure to pay attention to staying hydrated….it is very important for so many bodily functions and your overall well-being.
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