Nutrition for Women

Now that you have an idea of how to eat in the morning, let’s look at three of my favorite lunches for a false fat diet. Not only are these recipes free of inflammatory foods, but they also include anti-inflammatory ingredients that help to further reduce false fat.

Spinach Salad
Serves 4

2 cups fresh spinach, torn
1 pint fresh raspberries
½ cup walnuts, chopped
2 tablespoons walnut oil
1 tablespoon balsamic vinegar
2 ounces dark chocolate, shaved

In a salad bowl, combine spinach, raspberries, and walnuts. Add walnut oil and vinegar and toss. Top with dark chocolate and serve. (Serving size ½ cup spinach, ¼ pint raspberries, 1/8 cup walnuts, 1 tablespoon oil, and ½ ounce chocolate.)

Nutritional Info (per serving): Calories 257, Total fat 20 g, Cholesterol 0 mg, Sodium 13 mg, Carbs 19 g, Fiber 6 g, Protein 5 g

Momma Sue's Chicken Soup
Serves 6

1 tablespoon olive oil
1 medium onion, chopped
2 medium carrots, chopped
2 medium celery stalks, chopped
1 teaspoon minced garlic
8 cups free-range chicken broth
¼ cup fresh parsley
½ teaspoon cayenne pepper
½ teaspoon dried thyme
1 bay leaf
1 cup green beans, cut
½ cup baby spinach
2 medium zucchini, sliced
¾ pound free-range chicken , cooked and cubed

 Sauté onion, carrots, celery, and garlic in olive oil until soft. Add chicken broth, parsley, pepper, thyme, and bay leaf. Bring to a boil. Reduce heat, cover, and simmer 15-20 minutes. Add green beans, spinach, zucchini, and chicken. Cover and simmer 15-20 minutes. Remove bay leaf and serve.

Nutritional Info (per serving): Calories 213, Total fat 9 g, Cholesterol 37mg, Sodium 749 mg, Carbs 11 g, Fiber 3 g, Protein 24 g

Turkey Chili
Serves 4    

1 tablespoon olive oil
2 cups onion, chopped
1 cup red pepper, chopped
1 tablespoon garlic, minced
1 pound ground turkey
2 teaspoons cinnamon
2 teaspoons paprika
1 teaspoon chili powder
1 teaspoon cumin
½ teaspoon allspice
½ teaspoon marjoram
¼ teaspoon nutmeg
1 cinnamon stick
½ teaspoon sea salt
1 teaspoon pepper
2 cans low sodium tomatoes, chopped and undrained

Sauté onion, pepper, and garlic in olive oil. Add ground turkey and cook until brown. Add cinnamon, paprika, chili powder, cumin, allspice, marjoram, nutmeg, and cinnamon stick and cook 2-3 minutes. Add salt, pepper, and tomatoes and simmer 45 minutes. Serve warm.

Nutritional Info (per serving): Calories 275, Total fat 14 g, Cholesterol 90 mg, Sodium 360 mg, Carbs 18 g, Fiber 6 g, Protein 22 g