Recipes to Reduce Inflammation (Part 2 of 2)

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We have more meal recipies that could help reduce inflammation. Please read on.

Meal-Prep Chili Lime Chicken Bowls

Skip takeout and create these equally delicious and straightforward burrito bowls at home. They’re ideal for a quick and easy meal or a healthy lunch to bring to work throughout the week.

How to Prepare Your Ingredients. The secret to successful meal preparation is to measure, peel, cut, and cook your items before arranging them into containers. Follow these simple steps to prepare your ingredients.

How to cook Quinoa. Quinoa is a quick-cooking whole grain with a nutty flavor. This step-by-step guide with images demonstrates how to cook Quinoa in 3 different ways: in a rice cooker, on the stovetop, and in the Instant Pot.

Cook the brown rice. To create excellent brown rice every time, follow this simple ratio: Combine 1 cup of brown rice with 2 1/2 cups of water. Follow our instructions on how to cook brown rice correctly on the stove. To save time, consider using quick brown rice.

Make the Chili Lime Chicken. This simple chili-lime chicken takes 15 to 18 minutes to cook in the oven. The chicken is cooked on a foil-lined baking pan, making cleanup easy afterward.

Julienne, the Jicama. Jicama is a nutrient-rich root vegetable that is both sweet and crispy. Before chopping, remove the thick brown skin with a sharp knife (a vegetable peeler is unlikely to cut deeply enough). Julienne jicama by slicing it into 1/4-inch thick rounds, stacking 3 to 4 rounds, and then cutting the rounds into thin, matchstick-sized pieces.

How To Serve 

To reheat, microwave on high until warm. Serve alongside cubed avocado, lime wedges, and spicy sauce.

Ingredients

• 1 cup cooked Quinoa.
• 1 cup of cooked brown rice.
• 1 pound cooked Chili Lime Chicken
• 1 cup julienned jicama.
• 1 cup frozen corn (thawed)
• 1 cup Pico de Gallo
• 1 diced avocado and ½ cup chopped fresh cilantro.
• Lime wedges
• Hot sauce, such as Cholula

Directions

• Combine the Quinoa and rice; divide into four single-serving containers with lids.
• Top with evenly divided chicken, jicama, corn, pico de gallo, and cilantro.
• Seal the containers and refrigerate for up to four days.
• Serve alongside cubed avocado, lime wedges, and spicy sauce.

Blueberry Almond Chia Pudding.

Change up your daily oatmeal routine with this simple chia pudding recipe. Combine chia and your favorite milk, soak overnight, then top with luscious blueberries and crunchy almonds and enjoy!

Ingredients

• 1/2 cup of unsweetened non-dairy milk, like almond milk.
• 2 tablespoons of seeds.
• 2 teaspoons of pure maple syrup.
• ⅛ teaspoon almond extract.
• 1/2 cup fresh blueberries, divided
• 1 tablespoon of roasted slivered almonds, split

Directions

• Combine almond milk (or other non-dairy milk), chia seeds, maple syrup, and almond essence in a small bowl with a lid.
• Refrigerate for at least 8 hours or up to three days.
• When preparing to serve, thoroughly stir the pudding.
• Spoon half of the pudding into a serving glass (or dish), then top with half of the blueberries and almonds.
• Add the remaining pudding and top with the blueberries and almonds.

Chopped Salad with Sriracha Tofu and Peanut Dressing

Prepare four days’ worth of high-protein vegan lunches with only four simple ingredients from your local specialized food store, including a veggie-heavy salad mix as a foundation. Because this salad mix is substantial, you can season these bowls up to 24 hours in advance to marry the flavors of this nutritious chopped salad. Try broccoli slaw or shredded Brussels sprouts if you can’t find a hearty mix.

Ingredients

• 1 (10 ounces) packet of kale, Brussels sprout, broccoli, and cabbage salad mix.
• 1 (12 oz) bag of frozen shelled edamame, thawed
• Two (7-ounce) packets. Sriracha-flavored baked tofu, cubed
• 1/2 cup of spicy peanut vinaigrette.

Directions

• Divide the salad mixture among four single-serve containers with lids. Top each with 1/2 cup edamame and 1/4 cup tofu.
• Place 2 tablespoons vinaigrette in four small covered containers and refrigerate for up to four days.
• Refrigerate the salad containers for up to four days. Dress with vinaigrette up to one day before serving.

Vegan Burrito Bowls With Cauliflower Rice

These vegan burrito bowls for meal prep are both nutritious and delicious. Prepare them early in the week for easy grab-and-go lunches on hectic days. To save time on preparation, we use frozen cauliflower rice, a low-carb alternative to white or brown rice.

Ingredients

• 1 recipe: Tofu Crumbles
• 1 (12-ounce) box of frozen riced cauliflower.
• 4 tsp olive oil
• 1 teaspoon taco seasoning (no salt added)
• 1 cup finely sliced red cabbage.
• 1 cup chopped avocado.
• 1/2 cup of salsa or pico de gallo.
• 1/4 cup chopped fresh cilantro.

Directions

• Prepare the Tofu Crumbles as indicated.
• While cooking the Tofu Crumbles, cook the riced cauliflower according to the package directions.
• Toss in oil and taco seasoning.
• Divide the cauliflower into four single-serving containers with lids.
• Top each with 1/4 cup each of cabbage and avocado, 1/2 cup of Crumbled Tofu, 2 tablespoons pico de gallo (or salsa), and 1 tablespoon cilantro.
• Seal the containers and chill until ready to consume.

Chopped Rainbow Salad Bowls With Peanut Sauce

These meal-prep-friendly vegetable bowls make the most of crisp and colorful seasonal fruit. With just 30 minutes of preparation, you’ll have four healthy lunches ready. We use bulgur, which cooks faster and has more fiber than brown rice, but you could substitute Quinoa (or any hearty whole grain). For more protein, add chopped cooked chicken, shrimp, or tofu.

Ingredients

• Salad bowls
• 4 cups shredded napa or green cabbage.
• 2 tablespoons of chopped fresh mint.
• 2 tablespoons of chopped fresh basil.
• 2 cups of cooked bulgur (see Tip)
• Prepare by chopping one red bell pepper and four medium carrots.
• Chop one yellow bell pepper and one medium cucumber.
• 1 cup of canned whole beets, chopped
• 2 tablespoons sesame seeds.
• Peanut Sauce
• 1/2 cup smooth, natural peanut butter.
• 1/4 cup reduced-sodium soy sauce
• ¼ cup water
• 1 tablespoon of rice vinegar.
• 1 tablespoon honey.
• 1 clove garlic, minced

Directions

• In a large bowl, combine cabbage, mint, and basil.
• Divide the mixture among four single-serve covered containers.
• Top with 1/2 cup cooked bulgur and an equal amount of red bell pepper, carrots, yellow bell pepper, cucumber, beets, and sesame seeds.
• Combine peanut butter, soy sauce, water, vinegar, honey, and garlic in a small mixing bowl.
• Divide the peanut sauce among four small, covered containers and chill.
• Refrigerate the salad containers for up to four days.
• Dress with peanut sauce right before serving.

Tips 

Bulgur is a quick-cooking whole grain from parboiling, drying, grinding, or breaking wheat berries. Add 1 cup bulgur and 1 1/2 cups water in a small pot and heat until boiling to cook bulgur. Reduce the heat, cover, and simmer for 10-15 minutes or until the bulgur is soft and the liquid has been absorbed. (Makes two cups.)

Lemon-Roasted Vegetable Hummus Bowl

These plant-based meal-prep lunch bowls, packed with colorful roasted vegetables, are high in fiber and will keep you full all afternoon. The simple roasted vegetables are based on a popular recipe from our sister publication (see Associated Recipes). You can use your favorite store-bought hummus to save time or make your own (see Tip). To reduce cooking time, use an 8-ounce microwaveable quinoa pouch instead.

Ingredients

• 1 1/2 cups cauliflower florets
• 1 1/2 cups broccoli florets
• 2 garlic cloves, thinly sliced
• 1 tablespoon of extra virgin olive oil.
• 1 teaspoon of dried oregano.
• Ingredients: ¼ teaspoon salt, ¾ cup sliced red bell pepper (1 inch), and ¾ cup diced zucchini (1 inch).
• 2 tbsp lemon zest
• 2 cups cooked multicolored Quinoa (cooled)
• 1 cup of hummus (see Tip).
• Four lemon slices.
• 1 medium avocado.

Directions

• Preheat the oven to 425 degrees Fahrenheit.
• Place cauliflower, broccoli, and garlic on a rimmed baking sheet.
• Drizzle with oil and season with oregano and salt. Stir to coat. Roast for ten minutes.
• Stir in the bell pepper and zucchini—Roast for another 10 to 15 minutes, until the vegetables are crisp-tender and gently browned.
• Sprinkle the lemon zest over the vegetables and set them to cool before arranging bowls.
• Divide the roasted vegetables into four single-serving containers.
• Top with 1/2 cup quinoa and 1/4 cup hummus, followed by a lemon slice in each container.
• Seal the containers and refrigerate for up to four days.
• To serve, squeeze the lemon wedge over the bowl and top with one-quarter cubed avocado.