• Maria B.

Noninflammatory Meal Choices

Updated: Jun 15



BREAKFAST:


Oat porridge with berries

  • 1 cup steel cut oats (look for certified gluten-free if you have a gluten intolerance)

  • 3 cups water

  • pinch of salt

For topping (these are all optional, and to-taste):

  • fresh or frozen fruit / berries (any fruit will work)

  • a handful of sliced almonds, pepitas, hemp seeds, or other nut/seed (you could even use a little of your favorite granola)

  • unsweetened kefir, homemade or store-bought

  • drizzle of maple syrup, sprinkling of coconut sugar, a few drops of stevia, or any other sweetener you like, to taste


Buckwheat and chia seed porridge

  • 1 cup buckwheat, rinsed

  • ½ cup oats

  • 2 tablespoons chia seeds

  • 2 cups milk (cow's, almond or soy)

  • 2 cups water

  • 1 each pear and apple, grated with skin on

  • 1 teaspoon each ground ginger and cinnamon

  • ½ teaspoon each ground nutmeg and cardamom

  • 2 tablespoons nut butter

  • 1 teaspoon vanilla extract

  • 2 tablespoons honey 

  • 500 grams mixed frozen berries finely grated zest and juice 1 orange

  • ⅓ cup caster sugar

  • 2 teaspoons cornflour

  • 1 tablespoon water


Buckwheat berry pancake

  • 3/4 cup buckwheat flour

  • 3/4 cup whole-wheat pastry flour

  • 1 1/2 teaspoons baking powder

  • 1/2 teaspoon baking soda

  • 1/4 teaspoon salt

  • 1 cup buttermilk

  • 3/4 cup nonfat milk

  • 1 tablespoon honey

  • 2 large eggs

  • 2 tablespoons coconut oil

  • 2 cups blueberries, divided

  • 1/2 cup real maple syrup


Scrambled egg with turmeric

  • 3 free-range or organic eggs

  • 1 teaspoon fresh grated turmeric

  • 1 teaspoon chia seeds

  • 2 tablespoons organic coconut milk or cream

  • Pinch sea salt

  • 2 teaspoons cold pressed olive oil

  • 100 g baby spinach leaves

  • 1 tablespoon Super Greens Pesto


Smoked Salmon, avocado, and poached egg on toast

  • 2 slices of bread toasted

  • 1/2 large avocado smashed

  • 1/4 tsp freshly squeezed lemon juice

  • Pinch of kosher salt and cracked black pepper

  • 3.5 oz smoked salmon

  • 2 eggs, poached *see notes

  • Splash of soy sauce optional

  • 1 TBSP thinly sliced scallions

  • Micro-greens optional

With tomato and everything bagel seasoning.

  • 2 slices of bread

  • 1/2 large avocado

  • 1/4 tsp freshly squeezed lemon juice

  • Pinch of kosher salt and cracked black pepper

  • 3.5 oz smoked salmon

  • 2 eggs, poached *See notes

  • 2 thin slices of tomato

  • 1 tsp Everything Bagel Seasoning

  • Micro-greens


Pineapple smoothie

  • 2 cups lightly packed chopped kale leaves — stems removed

  • 3/4 cup unsweetened vanilla almond milk — or any milk you like

  • 1 frozen medium banana — cut into chunks

  • 1/4 cup plain non-fat Greek yogurt

  • 1/4 cup frozen pineapple pieces

  • 2 tablespoons peanut butter — creamy or crunchy (I use natural creamy)

  • 1 to 3 teaspoons honey — to taste


LUNCH:


Grilled sauerkraut, hummus, and avocado sandwich

  • 8 slices pumpernickel bread

  • vegan buttery spread (or regular butter)

  • 1 cup hummus, roasted garlic flavor, divided

  • 1 cup sauerkraut, drained, lightly rinsed, and liquid squeezed out

  • 1 avocado, peeled and sliced lengthwise into about 16 pieces


Spinach and feta frittata

  • 1 tsp olive oil

  • ½ small brown onion peeled and finely sliced

  • 1 tsp garlic

  • 250 g baby spinach

  • 4 eggs

  • ½ cup crumbled feta cheese

  • Salt and pepper to taste


Quinoa and citrus salad

  • 1 cup cooked quinoa, cooled

  • 2 small oranges, supremed

  • 1 celery rib, finely chopped

  • 20 g Brazil nuts, chopped

  • 1 green onion, sliced

  • ¼ cup fresh parsley, finely chopped

For the dressing

  • juice from above oranges

  • ½ tsp lemon juice

  • ½ tsp fresh ginger, grated

  • 1 tsp white wine vinegar

  • 1 small clove garlic, minced

  • ½ tsp salt

  • ¼ tsp black pepper

  • pinch cinnamon


Lentil, beetroot, and hazelnut salad

  • 1 cup Puy lentils, rinsed

  • 2 3/4 cup filtered water

  • Sea salt

  • 3 cooked beetroot, cut into small cubes

  • 2 spring onions, finely sliced

  • 2 tablespoons hazelnuts, roughly chopped

  • A handful of fresh mint, roughly chopped

  • A handful of fresh parsley, roughly chopped

For the ginger dressing:

  • 3/4-inch cube of fresh ginger, peeled and roughly chopped

  • 6 tablepoons olive oil

  • 1 teaspoon Dijon mustard

  • 1 tablespoon apple cider vinegar

  • Pinch of sea salt and freshly ground black pepper


Cauliflower steak with beans and tomatoes

  • 1 large head of cauliflower (about 2 pounds)

  • 1/2 cup olive oil, divided

  • 2 teaspoons kosher salt, divided

  • 1 teaspoon freshly ground black pepper, divided

  • 8 ounces green beans, trimmed

  • 3 garlic cloves, finely chopped

  • 3/4 teaspoon finely grated lemon zest

  • 1/3 cup chopped parsley, plus more for serving

  • 1/3 cup panko (Japanese breadcrumbs)

  • 1/4 cup freshly grated Parmesan

  • 1 (15-ounce) can white beans, rinsed, drained

  • 1 cup golden or red cherry tomatoes (about 6 ounces), halved

  • 3 tablespoons mayonnaise

  • 1 teaspoon Dijon mustard


Lettuce wraps with smoke trout

  • 2 medium carrots, peeled

  • 1/2 unpeeled English hothouse cucumber (do not remove seeds)

  • 1/4 cup thinly sliced shallots

  • 1/4 cup thinly sliced jalapeño chiles with seeds (preferably red; about 2 large)

  • 2 tablespoons fresh lime juice or unseasoned rice vinegar

  • 1 tablespoon sugar

  • 1 tablespoon fish sauce (such as nam pla or nuoc nam)*

  • 2 4.5-ounce packages skinless smoked trout fillets,** broken into bite-size pieces (about 2 cups)

  • 1 cup diced grape tomatoes

  • 1/2 cup whole fresh mint leaves

  • 1/2 cup small whole fresh basil leaves

  • 16 small to medium inner leaves of romaine lettuce (from about 2 hearts of romaine)

  • 1/3 cup (about) Asian sweet chili sauce***

  • 1/4 cup finely chopped lightly salted dry-roasted peanuts


DINNER:


Salmon with zucchini pasta and pesto

  • 2 frozen salmon steaks (pop into the sink ahead of time to defrost, add warm water if vacuum sealed) or fresh if you can get it

  • 1 medium to large zucchini

  • 1 avocado

  • 1/4 cup grated parmesan

  • 1 tablespoon of pesto (I buy a gluten-free one)

  • half a lemon

  • 1 tablespoon of black pepper (reduce if not such a fan of pepper)

  • a spiraliser, mandolin or very sharp knife

  • 1 lemon


Roasted cauliflower, fennel, and ginger soup

  • 1 red onion quartered

  • 4 garlic cloves

  • ½ head large cauliflower (cut into florets)

  • 2 fennel bulbs chopped and cored

  • 500 gms stock of choice

  • 3 tbs hummus (optional, I had this in the fridge)

  •  1 TBS Golden Gut Blend   (or use 1 tsp tumeric and pinch cinnamon and black pepper)

  • 1 tsp sage leaves

  • pinch fennel seeds

  • 2 tbs wheat free tamari

  • 2 tbs lemon

  • 1 knob ginger (peeled) 


Lentil and chicken soup with sweet potato

  • 1 cooked chicken carcass (from 1 store-bought rotisserie chicken or homemade roast chicken)

  • 1 lb. sweet potatoes (about 2 medium), peeled, cut into 1" pieces

  • 3/4 cup French lentils (about 5 oz.), rinsed

  • 1 tsp. kosher salt, plus more

  • 2 Tbsp. extra-virgin olive oil

  • 10 celery stalks, sliced on the bias into 1/4" slices

  • 6 garlic cloves, thinly sliced

  • 1 1/2 cups shredded cooked chicken (from 1/2 of a store-bought rotisserie chicken or homemade roast chicken)

  • 1/2 head escarole, cut into bite-size pieces

  • 1/2 cup finely chopped dill

  • 2 Tbsp. fresh lemon juice


Salmon with greens and cauliflower rice

  • 2 salmon fillets, sustainably sourced or organic

  • 10 to 12 Brussels sprouts, chopped in half

  • 1 bunch kale, washed and shredded

  • ½ head cauliflower, pulsed into cauliflower rice (you can use a whole cauliflower head if you wish)

  • 3 tablespoons olive or coconut oil

  • 1 teaspoon curry powder

  • Himalayan salt

For marinade

  • ¼ cup tamari sauce

  • 1 teaspoon Dijon mustard

  • 1 teaspoon sesame oil

  • 1 teaspoon honey or maple syrup (optional)

  • 1 tablespoon sesame seeds


Shrimp and vegetable curry

  • 3 TBSP butter or coconut oil

  • 1 onion sliced

  • 1 cup coconut milk

  • 1-3 tsp  curry powder

  • 1 lb shrimp tails removed

  • 1 bag frozen cauliflower or other frozen veggies of choice


Vegetarian chili

  • 2 tablespoons extra-virgin olive oil

  • 1 medium red onion, chopped

  • 1 large red bell pepper, chopped

  • 2 medium carrots, chopped

  • 2 ribs celery, chopped

  • ½ teaspoon salt, divided

  • 4 cloves garlic, pressed or minced

  • 2 tablespoons chili powder*

  • 2 teaspoons ground cumin

  • 1 ½ teaspoons smoked paprika*

  • 1 teaspoon dried oregano

  • 1 large can (28 ounces) or 2 small cans (15 ounces each) diced tomatoes**, with their juices

  • 2 cans (15 ounces each) black beans, rinsed and drained

  • 1 can (15 ounces) pinto beans, rinsed and drained

  • 2 cups vegetable broth or water

  • 1 bay leaf

  • 2 tablespoons chopped fresh cilantro, plus more for garnishing

  • 1 to 2 teaspoons sherry vinegar or red wine vinegar or lime juice, to taste

  • Garnishes: chopped cilantro, sliced avocado, tortilla chips, sour cream or crème fraîche, grated cheddar cheese, etc.


Salmon cakes

  • 1/2 pound fresh salmon

  • Good olive oil

  • Kosher salt and freshly ground black pepper

  • 4 tablespoons unsalted butter

  • 3/4 cup small-diced red onion (1 small onion)

  • 1 1/2 cups small-diced celery (4 stalks)

  • 1/2 cup small-diced red bell pepper (1 small pepper)

  • 1/2 cup small-diced yellow bell pepper (1 small pepper)

  • 1/4 cup minced fresh flat-leaf parsley

  • 1 tablespoon capers, drained

  • 1/4 teaspoon hot sauce (recommended: Tabasco)

  • 1/2 teaspoon Worcestershire sauce

  • 1 1/2 teaspoons crab boil seasoning (recommended: Old Bay)

  • 3 slices stale bread, crusts removed

  • 1/2 cup good mayonnaise

  • 2 teaspoons Dijon mustard

  • 2 extra-large eggs, lightly beaten


SNACKS:


Power balls

  • 1/2 cup (10g) PUFFED MILLET

  • 1 cup (20g) PUFFED KAMUT or PUFFED RICE

  • 1/2 cup (90g) diced DRIED PLUMS (prunes; see Note)

  • 1/3 cup (60g) SEMISWEET CHOCOLATE CHIPS

  • 1/4 cup (35g) SESAME SEEDS

  • 1/3 cup (80g) SUNFLOWER BUTTER, at room temperature

  • 1/2 cup (125ml) HONEY

  • 3/4 cup (40g) shredded unsweetened COCONUT


Chia seed puding

  • One 13.5-ounce can light coconut milk

  • 3 tablespoons chia seeds

  • 3 tablespoons pure maple syrup

  • 1/2 cup fresh pineapple chunks

  • 2 medium kiwis, peeled and sliced

  • 1/4 cup raspberries

  • 2 tablespoons roasted almonds, chopped


Yogurt

A small pot of yogurt or probiotic delivers beneficial bacteria to the gut. A healthy gut microbiome is essential to reduce leaky gut and inflammation.


Turmeric nachos

  • 2 tomatoes, diced

  • 1 cucumber, diced

Nachos chips

  • 100 g (31/2 oz/1 cup) almond meal

  • 1 large organic egg

  • 1 teaspoon turmeric

  • 1/4 teaspoon cumin

  • 1/4 teaspoon coriander

  • 1 teaspoon grated orange zest

  • 1 teaspoon Celtic sea salt


Matcha smoothie bowl

  • 2 peeled, sliced and frozen ripe bananas (~120 g each)

  • 1/4 cup chopped ripe pineapple (optional // frozen is best)

  • 3/4 - 1 cup light coconut milk (canned or carton)*

  • 2 tsp matcha green tea powder

  • 1 heaping cup organic spinach or kale

TOPPINGS optional

  • Fresh berries

  • Coconut flake

  • Banana slices

  • Chia Seeds

  • Slivered roasted almonds


Trail mix

  • 1 cup  almonds

  • 1 cup brazil nuts

  • 1/4 cup pumpkin seeds

  • Handful goji berries

  • Small sprinkle of toasted coconut flakes

  • 2 sun-dried organic pineapple slices






©2018 by Maria's Weight Loss Products.