Looking for where to start on a new health journey? These plant-powered recipes are crafted with anti-inflammatory eating in mind. Suitable for families of all ages, these two meals are easy to make and are scientifically backed. Grab a fork and curb your inflammation!
To learn more, check out the The Anti-Inflammatory Family Cookbook.
Black Bean Burgers
These plant-based burgers make a fun lunch and taste great at room temperature. To save time and energy, double the recipe, which will give you both a quick weeknight meal and leftovers. Serve on buns with lettuce, tomato and other toppings of choice. To make them gluten-free, substitute breadcrumbs with fine cornmeal or almond flour.
SERVES 4 | Prep Time: 20 minutes | Cook Time: 15–20 minutes
3 Tbsp avocado oil, divided
1 small carrot, cut finely into 1⁄8″ dice
1 small stalk celery, cut finely into 1⁄8″ dice
1⁄2 cup finely diced shiitake mushrooms
1 Tbsp gluten-free tamari
1⁄2 tsp cumin
1⁄2 tsp paprika
1 clove garlic, peeled and minced
1 (15-ounce) can black beans, drained and rinsed
1⁄4 tsp salt
2 Tbsp unseasoned breadcrumbs
- Warm 1 tablespoon oil in a cast iron (or nonstick) skillet over medium heat and add carrot and celery. Cook five minutes.
- Add mushrooms, tamari, cumin, paprika, and garlic. Cook another five minutes. Set aside.
- Place beans in a medium bowl and mash well with a potato masher or fork. They should still have a coarse texture but come together in a sticky ball.
- Add cooked vegetables, salt and breadcrumbs to the beans. Mix well.
- Divide mixture into four equal portions and shape into burgers.
- At this point, they can be cooked one of two ways: Brush them well with remaining 2 tablespoons oil and bake them in a 425°F oven eight to 10 minutes. Or, to make them on the stovetop, heat remaining 2 tablespoons oil over medium heat in large cast iron pan. Add burgers and cook four to five minutes on each side. Take care when flipping — they are more likely than meat burgers to crumble apart.
Calories: 218 · Fat: 11g · Protein: 8g · Sodium: 672mg
Fiber: 9g · Carbohydrates: 23g · Net Carbs: 14g · Sugar: 2g
Tempeh Coconut Curry
Use this recipe as a basic template and then add or substitute with odds and ends from the refrigerator. To make it even quicker, your favorite prepared curry paste can replace the ginger, garlic, scallions, lime zest and red chili flakes. Extra-firm tofu, chicken or shrimp work well in place of tempeh. Serve with sticky (sushi) rice or rice noodles.
SERVES 4 | Prep Time: 20 minutes | Cook Time: 35 minutes
2 1⁄2 Tbsp coconut oil, divided
1 (2″) piece fresh ginger, peeled and minced
6 cloves garlic, peeled and minced
4 medium scallions, cut into thin rounds
1 medium lime, zested
1 tsp red chili flakes
1 medium green bell pepper, cut into 1⁄2″ slices
8 ounces shiitake mushrooms, sliced
2 medium carrots, diced medium
1 (15-ounce) can unsweetened coconut milk
2 1⁄2 cups vegetable stock
1 tsp salt, divided
1⁄2 tsp ground black pepper
1 tsp ground turmeric
2 Tbsp gluten-free tamari
1 Tbsp lime juice
8 ounces tempeh, cut in 1⁄2″ cubes
2 1⁄2 cups packed baby spinach
- In a large pot over medium heat, warm 1 tablespoon oil. Add ginger, garlic, scallions, lime zest and chili flakes. Sauté about two minutes or until fragrant.
- Add bell pepper, mushrooms and carrots. Cook about five minutes or until vegetables begin to soften.
- Add milk and stock. Add 3⁄4 teaspoon salt, black pepper, turmeric, tamari, and lime juice. Bring to a simmer. Cook about 20 minutes or until carrots are tender.
- In the meantime, heat remaining 1 1⁄2 tablespoons oil in a large sauté pan over medium heat.
- Add tempeh and 1⁄4 teaspoon salt. Sauté until golden brown on all sides, about four to five minutes.
- Add spinach and tempeh to pot with vegetables. Cook another three minutes or until spinach is wilted. Serve hot!
Calories: 500 · Fat: 38g · Protein: 18g · Sodium: 1,689mg
Fiber: 6g · Carbohydrates: 26g · Net Carbs: 20g
Excerpted from The Anti-Inflammatory Family Cookbook by Stefania Patinella; Alexandra Romey; Hilary McClafferty, MD, FAAP; Jonathan Deutsch, PhD; and Maria Mascarenhas, MBBS. Copyright © 2021 by Stefania Patinella, Alexandra Romey, Hilary McClafferty, Jonathan Deutsch, and Maria Mascarenhas. Photographs by Harper Point Photography. Used with permission of the publisher, Adams Media, an imprint of Simon & Schuster, Inc. All rights reserved.