December Club Fx-Approved Meal Plan
The following article was written by Heinen’s Chief Dietitian, Melanie Jatsek RD, LD.
I attended a nutrition conference in San Antonio last week and initially struggled to find healthier menu options at area restaurants. Everything seemed either meat-heavy, covered in cheese, or both! Apparently, plant-based isn’t a thing in Texas…or so I thought.
To my delight, a quick Google search led me to Pharm Table, a plant-forward, chef-owned restaurant that describes itself as an “apothecary kitchen delivering an anti-inflammatory menu.” In case you’re wondering, an apothecary kitchen is inspired by the traditional practice of using food, herbs, spices, and other natural ingredients to support health.
Pharm Table is all about helping you feel good. In fact, they invite you to imagine the possibilities the moment you visit their website by asking, “What if food could change the way you feel?”
I’m here to tell you it can! And you don’t have to hop a plane to Texas to experience the benefits of adding more plants to your plate.
I invite you to ponder this question for yourself and then put it to the test with the meal ideas in this month’s Club Fx-Approved meal plan. It incorporates 11 of the most anti-inflammatory foods at Heinen’s:
- Berries
- Cruciferous vegetables
- Dark chocolate
- Flaxseeds
- Ginger
- Greens
- Legumes (beans, peas, lentils)
- Soy
- Turmeric
- Walnuts
- Whole intact grains
Think of this experiment as unlocking the healing potential of food with each bite, rather than sitting down to yet another meal that happens to include vegetables.
These meals are all about helping you feel good! One thing I know for sure is that finding ways to incorporate more of these anti-inflammatory foods into your meals each day is a delicious investment in your long-term health. Over time, a plant-forward eating pattern may support better digestion, cardiovascular health, brain function, a healthy inflammatory response, and fewer aches and pains.
You deserve the gift of feeling good this holiday season, so why not start building your own apothecary kitchen today?
Breakfast: Banana Walnut Muffin + Vegan Cottage Cheese topped with fresh berries + Golden Milk
Total time: 55 minutes
6 Anti-inflammatory foods: Walnuts, flaxseeds, soy (tofu), berries, turmeric, ginger
The flaxseeds in these Banana Walnut Muffins are nutritional powerhouses loaded with soluble dietary fiber and oils that help lubricate and regulate your digestive system. Enjoy one with a side of Tofu Cottage Cheese topped with fresh berries. Made with super firm tofu, coconut yogurt, vegan mayo, white miso, lemon juice, and nutritional yeast, this plant-based alternative has a tangy flavor and a texture reminiscent of traditional cottage cheese.
To round out your breakfast, sip on a mug of homemade Golden Milk—a comforting beverage full of anti-inflammatory ingredients like turmeric and ginger. You’ll feel so good, I guarantee you’ll want to make it part of your daily routine!
- Banana Walnut Muffin
- Vegan Cottage Cheese topped with fresh berries.
- Golden Milk
Lunch: White Bean Swiss Chard Soup + Toasted Food for Life Sprouted English Muffin
Total time: 40 minutes
3+ Anti-inflammatory foods: Legumes (Cannellini beans), greens (Swiss chard), whole intact grains (Food for Life sprouted English Muffin). BONUS: onions, garlic, and cilantro are also anti-inflammatory!
This hearty White Bean and Swiss Chard Soup is a delicious way to nourish your gut and incorporate more legumes and leafy greens into your day! Serve with a toasted Food for Life English Muffin for dipping. Who knew sprouted whole grains could taste so good?
Dinner: Roasted Cauliflower Salad
Total time: 45 minutes
4+ Anti-inflammatory foods: Cruciferous vegetable (cauliflower), whole intact grains (quinoa), greens (kale), walnuts. BONUS: Carrots and tomatoes are also anti-inflammatory.
Featuring cauliflower and carrots tossed in a sweet and herby marinade and roasted to tender perfection, this salad gets additional color, texture, and nutrition from ancient grains, kale, tomatoes, feta, and walnuts! Finished with a simple and vibrant lemon tahini dressing, this beautiful dish would make a perfect meatless entrée or holiday side dish!
Snack: Decadent Dairy-Free Chocolate Pudding topped with Pomegranate Arils
Total time: 20 minutes
1+ Anti-inflammatory foods: Dark chocolate (cacao powder). BONUS: avocados, chia seeds, and pomegranates boast anti-inflammatory properties too!
Blended with good-for-you ingredients like ripe avocados for creaminess, pure maple syrup for sweetness, chia seeds for protein and fiber, and cacao powder for indulgent chocolate flavor, this recipe proves that treating yourself can also be healthy.
