21 anti-inflammatory lunch recipes that help lower cholesterol

volmblog — Wed, 30 Aug 2023 20:02:57 +0000

These anti-inflammatory lunch recipes make lowering your cholesterol a delightful undertaking. They’re packed with ingredients like dark leafy greens, legumes, and whole grains to combat annoying symptoms of chronic inflammation like digestive issues, joint pain, and mental confusion. Plus, each meal is low in saturated fat and contains at least 6 grams of fiber per serving, which not only helps you feel full but also helps raise your “good cholesterol.” Recipes like our Black Bean Fajita Skillet and Spicy White Bean and Spinach Salad are flavorful and nutritious lunches you can whip up in 15 minutes or less.

Fajita pan with black beans

You can often find fresh vegetables sliced and ready to cook in the produce department of your grocery store. Use these to your advantage to cut down on dinner prep. Here, sliced fajita greens are sautéed with canned black beans and Southwestern seasonings for a quick and easy Tex Mex-inspired meal. Plus, this recipe calls for just three ingredients, not including the basics like salt, pepper, and oil. You can easily upgrade your bowl by adding some cheese, sour cream, or another tasty topping.

This high-fiber white bean and spinach salad is ready in just 10 minutes

Photographer: Jen Causey, Food Stylist: Melissa Gray, Props Stylist: Shell Royster

In this light and refreshing salad, we season white beans with ras el hanout, a Moroccan spice blend that includes cinnamon, cumin, turmeric, ginger, cardamom, and ground red and black pepper. If you prefer a creamier texture, lightly mash some of the beans as you mix them all together. The bean salad is served on a bed of lightly seasoned spinach that goes well with the beans, but also with grilled chicken or steak kebabs another night.

Cabbage, tofu and edamame salad

Do you want crunches? Bite into this salad packed with crispy red cabbage, edamame, bamboo shoots and chow mein noodles. This salad is lightly sweetened with baked tofu, tangerines and sesame vinaigrette.

Berry and kefir smoothie

Ana Cadena

Get a probiotic boost at breakfast by adding kefir to your smoothie. Feel free to use whatever berries and nut butters you have on hand in this healthy smoothie recipe.

Cup of spicy ramen noodles

Make your own cup of instant soup at home with this vegetarian ramen recipe. Pack several jars at once to take to work for easy weeknight lunches.

Really green smoothie

The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds provide a healthy boost of fiber and omega-3 fatty acids.

Chickpea salad with cranberries and walnuts

Photographer: Rachel Marek, Food Stylist: Lauren McAnelly

We substitute chickpeas for chicken to create a satisfying veggie dish that’s perfect for lunch. Cranberries add a sweet-tart flavor, while roasted walnuts and celery provide crunch. Serve over leafy greens or use as a filling for a sandwich.

Pumpkin soup with avocado and chickpeas

Spice up a can of soup by adding protein with chickpeas and flavoring it with curry powder. Add some Greek yogurt to make it creamy.

Strawberry and chocolate smoothie

This creamy and rich strawberry chocolate smoothie will satisfy any chocolate craving. It’s so delicious, you might even want it as a dessert.

Veggie Sandwich

There’s no chance of giving you the afternoon munchies when you fuel up on this vegan veggie sandwich full of fiber and healthy fats, plus fruit as a side. It will keep you energized until dinner. Feel free to swap in your other favorite greens, sprouts, or veggies.

Teriyaki Tofu Rice Bowls

With a handful of quick ingredients from your local specialty grocery store, you can whip up a full week’s worth of high-fiber meals in about 15 minutes. Look for pre-cooked packets of wild rice to cut down on preparation time. Additionally, wild rice is a good source of fiber. Topping these bowls with precooked tofu also cuts down on the time it takes to prepare this quick lunch.

Chopped Salad with Sriracha Tofu and Peanut Sauce

Whip up four days of high-protein vegan lunches using just four simple ingredients from your local specialty grocery store, including a veggie-packed salad mix as a base. Because this salad mix is filling, you can dress these bowls up to 24 hours before serving to allow the flavors of this healthy chopped salad to marry. If you can’t find a hearty mix, go for broccoli slaw or shredded Brussels sprouts.

Fast prawn puttanesca

Since refrigerated fresh pasta cooks much faster than dried pasta, this Italian-inspired pasta dish will be split on the table! Puttanesca, traditionally made with tomatoes, olives, capers, anchovies and garlic, gets shrimp for extra protein and artichoke hearts to boost your veggie servings (and the fiber!). If you can’t find frozen artichoke hearts, substitute them with drained canned artichoke hearts.

Spinach salad with strawberries and tuna

Enjoy sweet and juicy strawberries paired with nutrient-rich mushrooms and tangy tuna salad. This is the perfect salad to keep you feeling full. It boasts 20 grams of protein and 10.5 grams of fiber, both nutrients known to satiate hunger.

Spinach avocado smoothie

This healthy green smoothie gets super creamy thanks to the frozen banana and avocado. Make it ahead of time (up to 1 day) and refrigerate it until you need a veggie boost.

Quinoa chickpea salad with roasted red pepper hummus dressing

This hearty vegan salad is packed with energy-boosting plant-based ingredients: chickpeas, quinoa, and hummus. We love the crunchiness of sunflower seeds and the unexpected flavor of roasted peppers.

BBQ Chicken Bowls

These BBQ Chicken Bowls are perfect for weeknight dinners. They prepare in just 15 minutes and are jam-packed with the classic barbecue flavors you love, including saucy beans, coleslaw, and potatoes.

Green Goddess Salad with Chickpeas

In this Cucumber, Tomato, Swiss Cheese and Chickpea Salad recipe, a healthy Green Goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

Kale and spinach smoothie

Casey Barber

When you really need to eat your veggies, go for this smoothie that packs both kale and spinach into every sip. Kiwis and dates add natural sweetness, while almond butter and almond milk keep you full.

Berry and banana smoothie bowls

Photographer: Antonis Achilleos, Props Stylist: Shell Royster, Food Stylist: Ruth Blackburn

Blueberries and blackberries form the basis of this colorful smoothie. These berries are rich in anthocyanins and antioxidants, which can help reduce inflammation and help reduce the risk of a number of chronic diseases. We fill this bowl with fresh fruit, coconut and almonds, but you can use any toppings you like.

Zucchini spaghetti bowls with chicken sausage and pesto

Cut prep time for this meal prep zoodle recipe by using prepackaged zucchini noodles from the produce section. Canned beans and pre-cooked chicken sausage heat up in about 5 minutes and add protein, while chilled store-bought pesto serves as a quick and flavorful topping.

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Image Source : www.eatingwell.com

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