Got aches and pains, an auto-immune disease or just want better nutrition to promote better health? Your body has an inflammatory system, and when it runs better, so do you. This menu will help promote a healthy inflammatory response. You can choose to follow it daily for a week or a month or longer, or you can pick menu items to add into your current nutrition plan, so you get better anti-inflammatory nutrition more often. If you are following the menu and taking or considering supplements, send me your Better Supplement Evaluation so I can help make your overall nutrition better. As always, this menu is not a substitute for your doctor or dietitian’s personalized advice. If they suggested you avoid something you see on this menu, you should. And if you need more specific help, email me to arrange your Better Nutrition Consult.

MENUMENUA BETTER

ANTI-INFLAMMATORY

MondayFall Spice Chia Pudding ¼ cup organic carrot puree ¼ cup organic butternut squash puree¼ cup unsweetened almond milk 1 tsp. cinnamon½ tsp. allspice 1.5 T. Manitoba Harvest Organic Hemp Hearts 1.5 T. chia seeds Put chia seeds in almond milk. Let sit until chia

seeds take on a pudding like consistency. In a bowl, fold in all other ingredients.

Blueberry Coconut Bowl½ cup organic blueberries¼ cup coconut shreds

Fish Taco X 21 organic corn tortilla1 lettuce leaf½ avocado, mashed½ can wild salmon, drained ½ cup cabbage or cultured veggies2 tsp hot sauceBlend avocado and wild salmon. Spread

salmon avocado mixture between tortilla and lettuce leaf. Top with cabbage/veggies and hot sauce.

Golden Milk Latte8 oz homemade cashew milk 2 T. organic turmeric/golden milk powder Optional: 1 tsp organic coconut sugar Whisk all ingredients. Enjoy warm or chilled.

Can also be made into popsicles

Texas Caviar n’ Bison Burger Bowl1 bison burger, grilled¼ cup black beans¼ cup corn½ cup chopped red bell pepper½ cup chopped green bell pepper½ cup chopped yellow bell pepperDressing: 1 T. olive oil, 1 T. lime juice Toss together beans, corn, peppers with lime

juice & olive oil. Place in a bowl. Put bison burger on top of caviar or crumble it.

TuesdayAcai bowl 1 pack frozen unsweetened acai 2 T. organic almond butter½ organic banana, ripe ¼ cup coconut water Blend all above ingredients together

in a blender & pour in a bowl. Toppings: 1 T. organic cacao nibs,

1 T. Nature’s Path Qi’a Superfood

Tea n’ Pistachios¼ cup shelled pistachios 12 oz organic herbal or green tea

Japanese Bowl ½ cup organic edamame ½ cup ohitashi (steamed spinach)1.5 oz. wild salmon sashimi ½ cup organic brown rice, cooked2 T. tamari 1 T. sesame oil

Better Gazpacho & Olive Oil 2 cups gazpacho 1 oz. organic feta cheese1 T. olive oil

Lentil Salad2 cups romaine lettuce½ cup cooked green lentils ¼ cup chopped bell peppers¼ cup chopped cucumbers¼ cup chopped tomatoes2 T. mint, minced2 T. parsley, minced Dressing: 1 T. sesame oil, 1 T. ground ginger,

1 T. apple cider vinegar

Wednesday Coconut-Walnut Oatmeal 1 packet Nature’s Path Qi’a Creamy Coconut

Oatmeal ¼ cup walnuts 1 tsp cinnamon

Better Sip n Chew ½ cup chopped organic kale 1 stalk organic celery ½ organic apple 1 T. organic lemon juice1 thumb ginger2 T. sunflower or hemp seedsBlend all ingredients except the seeds together

until smooth and creamy. Sip on the smoothie and chew on the seeds.

Better Digestion Bowl 1-2 cups kimchi/cultured vegetables1 cup organic plain almond/cashew yogurt 2 T. pumpkin seeds

Better Be Chocolate 1 oz. dark chocolate12 oz. iced tea

Stuffed Avocados¼ cup tomatoes, chopped¼ cup cucumbers, chopped¼ cup red onion, chopped½ avocado, ripe1 T. apple cider vinegar1 T. fresh lime juiceMix all above ingredients and place inside

half an avocado shell

¼ cup peas 1 T. olive oil 1 garlic clove2 T. cilantro 2 T. oregano

ThursdayGreen Mojito Smoothie - Makes 2 servings(The Blender Girl Smoothies by Tess Masters) 1 cup (240ml) coconut water or water1 teaspoon finely grated lime zest3 limes, peeled and quartered1 cup (25g) torn-up curly green kale leaves

(1 or 2 large leaves with stalk removed)½ cup (18g) firmly packed mint2 cups (320g) frozen pineapple5 drops alcohol-free liquid stevia,

plus more to tasteBlend all ingredients in your blender. Serve

cold. You can freeze 2nd portion as a popsicle or sorbet.

Radishes & Hemp Pesto 5 radishes, sliced¼ cup hemp pesto (see Better Recipes)

Open-Faced Grilled Vegetable Melt ½ small zucchini, sliced 4 red bell pepper strips 4 yellow bell pepper strips1 Portobello mushroom, sliced1 slice of organic whole grain bread 2 T. olive oil ¼ tsp. sea salt 1 T. minced fresh parsley Drizzle olive oil on bread. Layer vegetable

slices on top bread. Sprinkle salt.

Broccoli Dip It2 cups steamed broccoli2 garlic cloves¼ cup olive oil ½ cup ricotta cheese1 tsp. salt & pepper Blend all above ingredients together in pulses

until blended but still chunky. Enjoy with cucumber sticks or whole grain crackers

Greens Scramble1 organic egg½ cup chopped kale½ and avocado, mashed Sautee egg, greens, beans, garlic. Blend

avocado and turmeric, then top egg scramble Side: ½ cup mixed organic berries

Chai Tea Latte8 oz organic black tea4 oz coconut milk1 tsp cardamomWhisk spices and coconut milk together. Add to

tea. Serve hot or cold. Enjoy with the nuts.

Orange & Jicama Salad1 jicama, chopped2 oranges, sliced½ minced jalapeno pepper ¼ cup chopped cilantro

Homemade Trail Mix ½ cup Nature’s Path Optimum Slim 1 T. organic sunflower seeds1 T. organic pumpkin seeds¼ cup chopped almonds2 T. organic cacao nibs

Ginger Carrot Soup½ cup cooked carrots1 T. fresh ginger2 T. fresh orange juice½ cup vegetable stock Pinch of ground nutmegPinch of ground pepper 3 T. Manitoba Harvest hemp heart toppersBlend all ingredients except seeds. Pour into

saucepan (if you wish it to be a warm soup). Simmer but do not boil. Pour into a bowl and top with hemp seeds

Turmeric-Cashew Rice Pilaf ½ cup cooked organic brown rice ½ cup spinach½ cup green beans, chopped3 T. Manitoba Harvest hemp seeds 1 T. olive oil2 T. cashew halves 1 T. ground turmeric Squeeze of fresh lime juice In a saucepan, low heat olive oil and toss in

spinach, green beans and turmeric. Stir for 5 minutes. Remove from heat and toss in a bowl together with rice, seeds and cashews. Squeeze lime.

1 tsp clove1 tsp cinnamon10 nuts

½ cup lentils1 tsp. turmeric 1 tsp. minced garlic

1 T. lime juice1 T. olive oil 1 tsp. sea salt

FRidayGreen Mojito Smoothie - Makes 2 servings(The Blender Girl Smoothies by Tess Masters) 1 cup (240ml) coconut water or water1 teaspoon finely grated lime zest3 limes, peeled and quartered1 cup (25g) torn-up curly green kale leaves

(1 or 2 large leaves with stalk removed)½ cup (18g) firmly packed mint2 cups (320g) frozen pineapple5 drops alcohol-free liquid stevia,

plus more to tasteBlend all ingredients in your blender. Serve

cold. You can freeze 2nd portion as a popsicle or sorbet.

Radishes & Hemp Pesto 5 radishes, sliced¼ cup hemp pesto (see Better Recipes)

Open-Faced Grilled Vegetable Melt ½ small zucchini, sliced 4 red bell pepper strips 4 yellow bell pepper strips1 Portobello mushroom, sliced1 slice of organic whole grain bread 2 T. olive oil ¼ tsp. sea salt 1 T. minced fresh parsley Drizzle olive oil on bread. Layer vegetable

slices on top bread. Sprinkle salt.

Broccoli Dip It2 cups steamed broccoli2 garlic cloves¼ cup olive oil ½ cup ricotta cheese1 tsp. salt & pepper Blend all above ingredients together in pulses

until blended but still chunky. Enjoy with cucumber sticks or whole grain crackers

Cashew Ginger Cream ¼ cup non-dairy unsweetened milk1 tsp raw organic honey½ cup cashews1 thumb fresh ginger (optional)

or 1 tsp dried ginger½ cup organic blueberriesPurée all ingredients berries in a powerful

blender until they create a cream. Enjoy cashew cream atop the berries.

Jicama & Hummus ½ cup jicama sticks½ cup cucumber sticks¼ cup hummus

Mediterranean Mushroom Salad 1 cup mushrooms, sautéed 1 cup wilted spinach½ cup canned chickpeas, drained 1 red pepper, chopped ¼ cup chopped green onions ¼ cup crumbled Feta cheese 2 T. pine nuts 1 T. extra virgin olive oil 1 T. fresh lemon juice

Pear & Turmeric Open-Faced Sandies 1 sliced pear2 T. almond butter1 tsp. ground turmeric 1 T. cacao nibs

Cruciferi in Lemon Sauce1 cup cauliflower florets, roasted1 cup broccoli florets, roasted ½ cup cooked quinoa Sauce: 2 T. lemon juice, 1 T. olive oil,

1 minced garlic cloveTop with 2 T. fresh parsley, chopped

Turmeric-Cashew Rice Pilaf ½ cup cooked organic brown rice ½ cup spinach½ cup green beans, chopped3 T. Manitoba Harvest hemp seeds 1 T. olive oil2 T. cashew halves 1 T. ground turmeric Squeeze of fresh lime juice In a saucepan, low heat olive oil and toss in

spinach, green beans and turmeric. Stir for 5 minutes. Remove from heat and toss in a bowl together with rice, seeds and cashews. Squeeze lime.

saTurdayGreen Mojito Smoothie - Makes 2 servings(The Blender Girl Smoothies by Tess Masters) 1 cup (240ml) coconut water or water1 teaspoon finely grated lime zest3 limes, peeled and quartered1 cup (25g) torn-up curly green kale leaves

(1 or 2 large leaves with stalk removed)½ cup (18g) firmly packed mint2 cups (320g) frozen pineapple5 drops alcohol-free liquid stevia,

plus more to tasteBlend all ingredients in your blender. Serve

cold. You can freeze 2nd portion as a popsicle or sorbet.

Radishes & Hemp Pesto 5 radishes, sliced¼ cup hemp pesto (see Better Recipes)

Open-Faced Grilled Vegetable Melt ½ small zucchini, sliced 4 red bell pepper strips 4 yellow bell pepper strips1 Portobello mushroom, sliced1 slice of organic whole grain bread 2 T. olive oil ¼ tsp. sea salt 1 T. minced fresh parsley Drizzle olive oil on bread. Layer vegetable

slices on top bread. Sprinkle salt.

Broccoli Dip It2 cups steamed broccoli2 garlic cloves¼ cup olive oil ½ cup ricotta cheese1 tsp. salt & pepper Blend all above ingredients together in pulses

until blended but still chunky. Enjoy with cucumber sticks or whole grain crackers

Cherry Protein Smoothie¼ cup frozen cherries1 serving AKA protein powder ½ cup organic spinach 1 cup unsweetened almond milk 1 T. almond butterPinch of cinnamon and cardamom

Apple & Ginger Nut Butter1 sliced apple 2 T. cashew butter1 tsp. dried ginger

Coconut Lime Coleslaw Fish Bowl3 oz wild cod, cooked ½ cup shredded red cabbage½ cup shredded green cabbage¼ cup shredded carrots 2 T. chopped raisins¼ cup chopped walnuts ¼ cup coconut milk Dressing: 1 T. lime juice 2 T. tahini 1 tsp. maple syrup Combine all ingredients except fish in a bowl.

Prepare dressing. Place fish in bowl and drizzle dressing on top.

Black Bean Soup 1 cup organic black bean soup ¼ of an avocado, sliced2 T. Manitoba Harvest toasted hemp seeds

Roasted Chicken & Almond Green Beans3 oz organic roasted chicken 1 cup green beans¼ cup sliced almonds Dressing: 1 T. Dijon mustard, 1 T. apple cider

vinegar, 2 T. olive oilSide: 1 cup sliced melon

Turmeric-Cashew Rice Pilaf ½ cup cooked organic brown rice ½ cup spinach½ cup green beans, chopped3 T. Manitoba Harvest hemp seeds 1 T. olive oil2 T. cashew halves 1 T. ground turmeric Squeeze of fresh lime juice In a saucepan, low heat olive oil and toss in

spinach, green beans and turmeric. Stir for 5 minutes. Remove from heat and toss in a bowl together with rice, seeds and cashews. Squeeze lime.

1 tsp. apple cider vinegar Pinch of salt

Green Mojito Smoothie - Makes 2 servings(The Blender Girl Smoothies by Tess Masters) 1 cup (240ml) coconut water or water1 teaspoon finely grated lime zest3 limes, peeled and quartered1 cup (25g) torn-up curly green kale leaves

(1 or 2 large leaves with stalk removed)½ cup (18g) firmly packed mint2 cups (320g) frozen pineapple5 drops alcohol-free liquid stevia,

plus more to tasteBlend all ingredients in your blender. Serve

cold. You can freeze 2nd portion as a popsicle or sorbet.

Radishes & Hemp Pesto 5 radishes, sliced¼ cup hemp pesto (see Better Recipes)

Open-Faced Grilled Vegetable Melt ½ small zucchini, sliced 4 red bell pepper strips 4 yellow bell pepper strips1 Portobello mushroom, sliced1 slice of organic whole grain bread 2 T. olive oil ¼ tsp. sea salt 1 T. minced fresh parsley Drizzle olive oil on bread. Layer vegetable

slices on top bread. Sprinkle salt.

Broccoli Dip It2 cups steamed broccoli2 garlic cloves¼ cup olive oil ½ cup ricotta cheese1 tsp. salt & pepper Blend all above ingredients together in pulses

until blended but still chunky. Enjoy with cucumber sticks or whole grain crackers

suNday

Turmeric-Cashew Rice Pilaf ½ cup cooked organic brown rice ½ cup spinach½ cup green beans, chopped3 T. Manitoba Harvest hemp seeds 1 T. olive oil2 T. cashew halves 1 T. ground turmeric Squeeze of fresh lime juice In a saucepan, low heat olive oil and toss in

spinach, green beans and turmeric. Stir for 5 minutes. Remove from heat and toss in a bowl together with rice, seeds and cashews. Squeeze lime.

© 2016 Ashley Koff RD LLC

Green Mojito Smoothie - Makes 2 servings(The Blender Girl Smoothies by Tess Masters) 1 cup (240ml) coconut water or water1 teaspoon finely grated lime zest3 limes, peeled and quartered1 cup (25g) torn-up curly green kale leaves

(1 or 2 large leaves with stalk removed)½ cup (18g) firmly packed mint2 cups (320g) frozen pineapple5 drops alcohol-free liquid stevia,

plus more to tasteBlend all ingredients in your blender. Serve

cold. You can freeze 2nd portion as a popsicle or sorbet.

Radishes & Hemp Pesto 5 radishes, sliced¼ cup hemp pesto (see Better Recipes)

Open-Faced Grilled Vegetable Melt ½ small zucchini, sliced 4 red bell pepper strips 4 yellow bell pepper strips1 Portobello mushroom, sliced1 slice of organic whole grain bread 2 T. olive oil ¼ tsp. sea salt 1 T. minced fresh parsley Drizzle olive oil on bread. Layer vegetable

slices on top bread. Sprinkle salt.

Broccoli Dip It2 cups steamed broccoli2 garlic cloves¼ cup olive oil ½ cup ricotta cheese1 tsp. salt & pepper Blend all above ingredients together in pulses

until blended but still chunky. Enjoy with cucumber sticks or whole grain crackers

Turmeric-Cashew Rice Pilaf ½ cup cooked organic brown rice ½ cup spinach½ cup green beans, chopped3 T. Manitoba Harvest hemp seeds 1 T. olive oil2 T. cashew halves 1 T. ground turmeric Squeeze of fresh lime juice In a saucepan, low heat olive oil and toss in

spinach, green beans and turmeric. Stir for 5 minutes. Remove from heat and toss in a bowl together with rice, seeds and cashews. Squeeze lime.

Looking for recipes? Make sure to check out the recipe section at

www.AshleyKoffApproved.com

Looking for portions or want to exchange an ingredient due to preferences, intolerances, or allergies, review The Better Nutrition Plan

at www.AshleyKoffApproved.com