Read The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health for Free Online Page B

preferred nut butter.
    PER SERVING
    Calories: 147; Total Fat: 1g;
    Total Carbohydrates: 37g;
    Sugar: 6g; Fiber: 9g;
    Protein: 4g; Sodium: 89mg

Eat-Your-Vegetables Smoothie
    SERVES 1 / PREP TIME: 10 MINUTES

    • VEGAN
    • PALEO
    • MEDITERRANEAN
    • TIME-SAVING
    This handy “go-to” smoothie peps you up when your energy is lagging. If nightshades are okay on your diet, add one small Roma tomato to the ingredients for an extra burst of nutrition.
    1 carrot, trimmed
    1 small beet, scrubbed and quartered
    1 celery stalk
    ½ cup fresh raspberries
    1 cup coconut water
    1 teaspoon balsamic vinegar
    Ice (optional)
    In a blender, combine the carrot, beet, celery, raspberries, coconut water, balsamic vinegar, and ice (if using). Blend until smooth.
    NUTRITION TIP: Consider adding chia seeds for a boost of protein and fiber, or goji berries for additional essential amino acids and fiber.
    PER SERVING
    Calories: 140; Total Fat: 1g;
    Total Carbohydrates: 24g;
    Sugar: 23g; Fiber: 8g;
    Protein: 3g; Sodium: 293mg

Cherry Smoothie
    SERVES 1 / PREP TIME: 10 MINUTES

    • VEGAN
    • PALEO
    • MEDITERRANEAN
    • TIME-SAVING
    Cherries—loaded with antioxidants—are known for their ability to soothe joint pain. They are combined here with raspberries, which are high in vitamin C, and coconut water, which contains electrolytes. Freeze these as ice pops for a healthy, cheery, cherry snack.
    1 cup frozen no-added-sugar pitted cherries
    ¼ cup fresh, or frozen, raspberries
    ¾ cup coconut water
    1 tablespoon raw honey or maple syrup
    1 teaspoon chia seeds
    1 teaspoon hemp seeds
    Drop vanilla extract
    Ice (optional)
    In a blender, combine the cherries, raspberries, coconut water, honey, chia seeds, hemp seeds, vanilla, and ice (if using). Blend until smooth.
    VEGAN TIP: If you’re following the Vegan Action Plan, use the maple syrup instead of the honey.
    PER SERVING
    Calories: 266; Total Fat: 2g;
    Total Carbohydrates: 52g;
    Sugar: 48g; Fiber: 6g;
    Protein: 3g; Sodium: 122mg

 

Green Apple Smoothie
    SERVES 1 / PREP TIME: 10 MINUTES

    • VEGAN
    • PALEO
    • MEDITERRANEAN
    • TIME-SAVING
    In addition to providing that apple a day, this smoothie contains coconut water, apples, lemon, and spinach—ingredients that all alkalize your system. This smoothie is particularly good when you’ve indulged a bit too much. To increase its stomach-soothing capabilities add a thick slice of fennel.
    ½ cup coconut water
    1 green apple, cored, seeded, and quartered
    1 cup spinach
    ¼ lemon, seeded
    ½ cucumber, peeled and seeded
    2 teaspoons raw honey, or maple syrup
    Ice (optional)
    In a blender, combine the coconut water, apple, spinach, lemon, cucumber, honey, and ice (if using). Blend until smooth.
    NUTRITION TIP: A nondairy protein powder will provide additional protein and minerals.
    VEGAN TIP: If you’re following the Vegan Action Plan, use the maple syrup in place of the honey.
    PER SERVING
    Calories: 176; Total Fat: 1g;
    Total Carbohydrates: 41g;
    Sugar: 34g; Fiber: 6g;
    Protein: 2g; Sodium: 110mg

One-for-All Smoothie
    SERVES 1 / PREP TIME: 10 MINUTES

    • VEGAN
    • PALEO
    • MEDITERRANEAN
    • TIME-SAVING
    This fruity, creamy drink is a good way to get your family to eat—and truly enjoy—their fruits and vegetables. Feel free to replace the berries with local, seasonal fruits, and to use almond milk instead of coconut milk for a low-fat option.
    1 cup packed spinach
    ½ cup fresh blueberries
    ½ banana
    1 cup coconut milk
    ½ teaspoon vanilla extract
    In a blender, combine the spinach, blueberries, banana, coconut milk, and vanilla. Blend until smooth.
    NUTRITION TIP: Cacao nibs will add extra magnesium and be a treat for all. Just remember this will also add a jolt of caffeine.
    PER SERVING
    Calories: 152; Total Fat: 5g;
    Total Carbohydrates: 27g;
    Sugar: 15g; Fiber: 5g;
    Protein: 2g; Sodium: 90mg

Mango-Thyme Smoothie
    SERVES 1 / PREP TIME: 10 MINUTES

    • VEGAN
    • PALEO
    • MEDITERRANEAN
    • TIME-SAVING
    This smoothie, neither