Dr. Acesta's Anti-inflammatory Lunch and Dinner Recipes
All of these recipes will give you a plate of at least ½ vegetables, along with yummy tastes! All of the recipes are whole foods, plant based, dairy, soy and meat free. These recipes contain legumes and/or whole grains and thus are appropriate for either initiating or coming out of your detox (or for everyday eating!). This is a part of Dr. Acesta's anti-inflammatory diet. If you are participating in her detox, check out recipes specific to that plan here.
Breathtaking Avocado and Black Bean Soup
Ingredients
In heavy-bottomed soup pot, sauté onion until soft, 5 to 7 minutes. Add garlic, cumin, chipotle powder, cinnamon, salt, Sucanat and half of the cilantro. Sauté an additional 2 to 3 minutes until very fragrant, stirring often. Add tomatoes and beans. Sauté an additional 2 to 3 minutes.
Add stock and bring to a boil. Simmer gently for 10 to 15 minutes. For best results and creamier soup, blend a cup or two of beans and liquid and return back to pot.
Stir in avocado, lime juice and remaining cilantro. Season with salt and pepper and additional spices, if necessary.
NotesUse less if you prefer milder soup. If the powder is unavailable use a whole dried chipotle pepper, soaked in hot water until soft, and minced.
Recipe by Chef Ken Charney, former PCC staff
Source: Sound Consumer February 2001
Braised Spicy Kale with Chickpeas
Ingredients
Heat 1 tablespoon of the olive oil in a large, heavy Dutch oven over medium heat. Add onion and sauté until soft, about 5 minutes. Stir in 1/2 teaspoon paprika and red pepper flakes; sprinkle with salt. Add kale, stock and chickpeas. Cover and cook until kale is soft and chickpeas are heated through.
Remove lid, turn heat to medium-high and cook until the sauce thickens and clings to the kale and chickpeas. Season to taste with salt and pepper and more paprika, if desired.
Transfer to a serving bowl; drizzle with remaining 1 tablespoon oil and serve.
Recipe by Olaiya Land, PCC Cooks instructor
Source: Demonstrated on the PCC Cooks
Hodge Podge
Ingredients
In a large Dutch oven, sauté onion, red pepper, carrot and celery in olive oil. Add garlic, paprika, cinnamon and saffron and sauté another minute or two.
Add remaining ingredients except for the last two, bring to a boil, then lower heat and simmer 10 to 15 minutes. Serve garnished with lemon zest, lemon wedges, and parsley or mint.
Recipe by Marie Donadio, PCC Cooks instructor
Source: PCC Fresh October 2008
Espinacas con Garbanzos
Ingredients
In a skillet, heat the olive oil over medium heat and sauté the garlic, cumin and paprika for 1 to 2 minutes or until fragrant. Stir in the garbanzo beans and spinach and cook, covered, until thoroughly heated and spinach is wilted, about 5 minutes.
Farmers Market Spring Quinoa
Ingredients
Place the quinoa in a fine sieve and rinse under running water.
In a small saucepan, combine water or broth and rinsed quinoa. Bring to a boil, cover and reduce the heat and let it simmer for 5 to 10 minutes. Turn off the heat and let sit for 15 to 20 minutes to absorb remaining liquid. Remove and cool completely.
Prepare all the vegetables and place in the salad bowl with the cooled quinoa.
Whisk together the dressing ingredients and toss with the salad and serve.
Each serving: 270 cal, 13g fat (2g sat), 0mg chol, 270mg sodium, 31g carb, 5g fiber, 8g protein
Recipe by Birgitte Antonsen, PCC Cooks instructor
Kale and Quinoa Salad
Ingredients
Combine quinoa, stock and a pinch of salt in a saucepan. Bring to a boil, cover and reduce heat to simmer. Cook, without stirring, until all liquid is absorbed, about 15 minutes. Remove from the heat and allow to sit, covered, for 10 additional minutes. Fluff grains with a fork.
Combine tahini, olive oil, vinegar, sugar, hot sauce, garlic, lemon zest, lemon juice, salt and pepper in a large bowl. Stir in kale; gently mix with a wooden spoon or massage with your hands so that kale breaks down. Add onion, sunflower seeds, parsley and reserved quinoa; mix to combine.
Notes
Substitute chicken stock for vegetable stock and honey for sugar, for a non-vegan option.
Recipe by PCC Natural Markets
Source: PCC Sound Consumer, June 2013
Asparagus with White Beans and Hazelnuts
Ingredients
In a large, heavy sauté pan, heat the olive oil over medium heat until the surface begins to move. Stir-fry the asparagus and hazelnuts 4 to 6 minutes, or until the asparagus is crisp-tender and jade green. Add the garlic and cook for 1 minute more.
Toss in the white beans, basil, salt and pepper and heat through. Squeeze in the lemon juice and drizzle with extra virgin olive oil.
If desired, garnish with grated Parmesan and whole, fresh basil leaves.
Recipe by Lynne Vea, PCC Chef
Emerald City Salad
Ingredients
Bring 3 cups of water to a boil. Salt the water, if desired, and add rice. Bring back to a boil, cover, reduce heat to simmer and cook for 60 to 65 minutes. When the water is absorbed, remove from heat and let cool.
Meanwhile, make the dressing by whisking together olive oil, lemon juice, garlic, salt and pepper. When the rice is cool, toss with dressing.
Remove tough stems and ribs from greens and chiffonade (cut into ribbons). Combine with peppers, fennel, green onions and parsley. Just before serving, toss veggies with dressed rice.
Recipe by PCC Deli
All of these recipes will give you a plate of at least ½ vegetables, along with yummy tastes! All of the recipes are whole foods, plant based, dairy, soy and meat free. These recipes contain legumes and/or whole grains and thus are appropriate for either initiating or coming out of your detox (or for everyday eating!). This is a part of Dr. Acesta's anti-inflammatory diet. If you are participating in her detox, check out recipes specific to that plan here.
Breathtaking Avocado and Black Bean Soup
Ingredients
- 2 tablespoons olive oil
- 1 red onion, small dice
- 4 to 6 cloves garlic, minced
- 1 heaping tablespoon whole cumin seed, crushed or left whole
- 1 tablespoon chipotle chile powder (see note)
- 1 to 2 cinnamon sticks
- 2 teaspoons salt
- 2 tablespoons Sucanat or other low-processed sugar
- 1 small to medium bunch cilantro, coarsely chopped
- 4 to 6 medium tomatoes, seeded and coarsely chopped
- 3 cans organic black beans, drained
- 4 cups vegetable stock
- 1 to 2 avocados, cubed
- Juice from 1 fresh lime
In heavy-bottomed soup pot, sauté onion until soft, 5 to 7 minutes. Add garlic, cumin, chipotle powder, cinnamon, salt, Sucanat and half of the cilantro. Sauté an additional 2 to 3 minutes until very fragrant, stirring often. Add tomatoes and beans. Sauté an additional 2 to 3 minutes.
Add stock and bring to a boil. Simmer gently for 10 to 15 minutes. For best results and creamier soup, blend a cup or two of beans and liquid and return back to pot.
Stir in avocado, lime juice and remaining cilantro. Season with salt and pepper and additional spices, if necessary.
NotesUse less if you prefer milder soup. If the powder is unavailable use a whole dried chipotle pepper, soaked in hot water until soft, and minced.
Recipe by Chef Ken Charney, former PCC staff
Source: Sound Consumer February 2001
Braised Spicy Kale with Chickpeas
Ingredients
- 2 tablespoons olive oil, divided
- 3/4 cup chopped onion
- 1/2 to 1 teaspoon smoked paprika
- Generous pinch red pepper flakes
- Salt and pepper, to taste
- 8 cups packed kale, center ribs and stems removed, leaves coarsely chopped (from about 1 1/2 pounds kale)
- 2 cups vegetable stock
- 1 15-ounce can chickpeas, drained
Heat 1 tablespoon of the olive oil in a large, heavy Dutch oven over medium heat. Add onion and sauté until soft, about 5 minutes. Stir in 1/2 teaspoon paprika and red pepper flakes; sprinkle with salt. Add kale, stock and chickpeas. Cover and cook until kale is soft and chickpeas are heated through.
Remove lid, turn heat to medium-high and cook until the sauce thickens and clings to the kale and chickpeas. Season to taste with salt and pepper and more paprika, if desired.
Transfer to a serving bowl; drizzle with remaining 1 tablespoon oil and serve.
Recipe by Olaiya Land, PCC Cooks instructor
Source: Demonstrated on the PCC Cooks
Hodge Podge
Ingredients
- 1 tablespoon olive oi
- 1 large onion, finely chopped
- 1 red bell pepper, finely chopped
- 1 carrot, finely chopped
- 2 ribs celery, finely chopped
- 3 cloves garlic, minced
- 1 teaspoon paprika
- 1/2 teaspoon cinnamon
- Pinch of saffron threads
- 3 cups cooked garbanzo beans
- 1 bay leaf
- 4 to 6 cups vegetable or chicken stock
- 28-ounce can diced tomatoes
- 1 bunch of greens, such as curly kale, finely chopped
- Lemon zest and wedges
- Fresh parsley or mint
In a large Dutch oven, sauté onion, red pepper, carrot and celery in olive oil. Add garlic, paprika, cinnamon and saffron and sauté another minute or two.
Add remaining ingredients except for the last two, bring to a boil, then lower heat and simmer 10 to 15 minutes. Serve garnished with lemon zest, lemon wedges, and parsley or mint.
Recipe by Marie Donadio, PCC Cooks instructor
Source: PCC Fresh October 2008
Espinacas con Garbanzos
Ingredients
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- 1 1/2 teaspoons cumin
- 1 1/2 teaspoons paprika
- 2 cups cooked or 1 (15-ounce) can garbanzo beans, drained and rinsed
- 4 to 5 cups fresh spinach
- Salt and pepper to taste
In a skillet, heat the olive oil over medium heat and sauté the garlic, cumin and paprika for 1 to 2 minutes or until fragrant. Stir in the garbanzo beans and spinach and cook, covered, until thoroughly heated and spinach is wilted, about 5 minutes.
Farmers Market Spring Quinoa
Ingredients
- 1 cup quinoa
- 1 2/3 cups filtered water or vegetable broth
- 1 to 1 1/2 cups asparagus, snap peas or green beans, diagonally sliced
- 1 to 1 1/2 cups radishes, cucumber, fennel or tomatoes, diced
- 3 green onions or 1/3 small Walla Walla, red or yellow onion, finely diced
- 1 bunch leafy greens (mizuna, arugula, chard, kale or a mix), finely sliced
- 1 cup fresh herbs (cilantro, basil, mint, parsley or chives), chopped
- 1/4 to 1/3 cup lemon juice
- 1/4 to 1/3 cup extra virgin olive oil
- 3 to 4 cloves garlic, minced
- Salt and pepper, to taste
Place the quinoa in a fine sieve and rinse under running water.
In a small saucepan, combine water or broth and rinsed quinoa. Bring to a boil, cover and reduce the heat and let it simmer for 5 to 10 minutes. Turn off the heat and let sit for 15 to 20 minutes to absorb remaining liquid. Remove and cool completely.
Prepare all the vegetables and place in the salad bowl with the cooled quinoa.
Whisk together the dressing ingredients and toss with the salad and serve.
Each serving: 270 cal, 13g fat (2g sat), 0mg chol, 270mg sodium, 31g carb, 5g fiber, 8g protein
Recipe by Birgitte Antonsen, PCC Cooks instructor
Kale and Quinoa Salad
Ingredients
- 1 cup quinoa, rinsed and drained
- 2 cups vegetable
- Pinch of salt
- 1/4 cup tahini
- 3 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 1 teaspoon sugar
- 1 teaspoon hot sauce (optional)
- 2 cloves garlic, minced
- Zest and juice of 2 lemons
- Salt and freshly ground black pepper, to taste
- 1 bunch lacinato (dino) kale, tough stems removed and leaves cut into ribbons
- 1/2 red onion, finely chopped
- 1/2 cup sunflower seeds
- 1/4 cup parsley
Combine quinoa, stock and a pinch of salt in a saucepan. Bring to a boil, cover and reduce heat to simmer. Cook, without stirring, until all liquid is absorbed, about 15 minutes. Remove from the heat and allow to sit, covered, for 10 additional minutes. Fluff grains with a fork.
Combine tahini, olive oil, vinegar, sugar, hot sauce, garlic, lemon zest, lemon juice, salt and pepper in a large bowl. Stir in kale; gently mix with a wooden spoon or massage with your hands so that kale breaks down. Add onion, sunflower seeds, parsley and reserved quinoa; mix to combine.
Notes
Substitute chicken stock for vegetable stock and honey for sugar, for a non-vegan option.
Recipe by PCC Natural Markets
Source: PCC Sound Consumer, June 2013
Asparagus with White Beans and Hazelnuts
Ingredients
- 3 tablespoons olive oil
- 16 to 24 asparagus spears, cut into 2-inch pieces and tough ends removed
- 1 cup chopped raw hazelnuts
- 4 to 8 cloves garlic, minced (how much do you love garlic?)
- 2 cups cooked white beans
- 1/2 cup coarsely chopped basil leaves
- Salt and freshly cracked black pepper, to taste
- Juice of 1/2 lemon
- Extra virgin olive oil, for drizzling
- Grated Parmesan cheese and basil leaves, for serving
In a large, heavy sauté pan, heat the olive oil over medium heat until the surface begins to move. Stir-fry the asparagus and hazelnuts 4 to 6 minutes, or until the asparagus is crisp-tender and jade green. Add the garlic and cook for 1 minute more.
Toss in the white beans, basil, salt and pepper and heat through. Squeeze in the lemon juice and drizzle with extra virgin olive oil.
If desired, garnish with grated Parmesan and whole, fresh basil leaves.
Recipe by Lynne Vea, PCC Chef
Emerald City Salad
Ingredients
- 1 cup uncooked organic wild rice
- 1/2 cup olive oil
- 1/2 cup lemon juice
- 1 teaspoon minced garlic
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1/2 bunch organic kale
- 1/2 bunch organic chard
- 1/2 red bell pepper, diced
- 1/2 yellow bell pepper, diced
- 1/2 fennel bulb, thinly sliced
- 1 bunch green onions, chopped
- 1/2 cup chopped parsley
Bring 3 cups of water to a boil. Salt the water, if desired, and add rice. Bring back to a boil, cover, reduce heat to simmer and cook for 60 to 65 minutes. When the water is absorbed, remove from heat and let cool.
Meanwhile, make the dressing by whisking together olive oil, lemon juice, garlic, salt and pepper. When the rice is cool, toss with dressing.
Remove tough stems and ribs from greens and chiffonade (cut into ribbons). Combine with peppers, fennel, green onions and parsley. Just before serving, toss veggies with dressed rice.
Recipe by PCC Deli
