Your Weekly Meal Plan
 | | | | | By Maria Laura Haddad-Garcia
The weather is beginning to drop here in Austin, which has me excited about cozy and hearty dishes such as baked pastas and casseroles. And there's no better or easier way to get these done than by using my 9-by-13-inch baking dish for this week's dinners. Not only will these meals warm me up after my workday, but they also provide nutrients that may help tame chronic inflammation. Let's get cooking! | | | | | Weather changes can make us more susceptible to colds, seasonal allergies and more. Anti-inflammatory nutrients, such as carotenoids, polyphenols, omega-3 fatty acids and vitamins D, C, K and E, support our immune system. As an added bonus, they also help reduce inflammation and the risk of chronic conditions like diabetes, heart disease and respiratory conditions.
Wednesday's Spinach & Tuna Noodle Casserole is a delicious dinner I hope you enjoy as much as I do. One nice thing about this recipe is that you can prep it one day ahead, refrigerate it and toss it in the oven when you're planning to serve it. Another perk is that the creamy mushroom sauce is homemade instead of from a canned soup, which tends to be higher in sodium and saturated fat. This comforting dish gets its anti-inflammatory qualities from spinach and tuna (yes, even canned tuna). These two ingredients are rich in nutrients that help lower inflammation, such as vitamins K and E, lutein and omega-3s.
Sunday: Tamari-Ginger Meatball & Eggplant Casserole
Monday: Baked Tomato, Mushroom & Goat Cheese Pasta
Tuesday: Chicken Enchiladas Verdes
Wednesday: Spinach & Tuna Noodle Casserole (That gorgeous image above!)
Thursday: Cheesy Sweet Potato & Black Bean Casserole
Friday: Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels Sprouts
You can also view all of the recipes here.
Get the shopping list here. |  | | | | | | While many people drink smoothies for breakfast, I like to enjoy them as a snack. They are refreshing and easy to whip up, making them a great pick-me-up. And for an additional anti-inflammatory boost, I'll make this tart Cherry-Pineapple Smoothie. Cherries and pineapple provide polyphenols and vitamin C, while the yogurt adds satisfying protein and makes it extra creamy.
Get the Recipe: Cherry-Pineapple Smoothie
| | What's Inspiring Me This Week | | | | When living in Seattle, Trader Joe's was my go-to grocery store, but since I moved to Austin, I've been shopping at HEB. Still, my love for Trader Joe's continues! So, every now and then, I love to wander around their aisles and see what delicious goodies I'm bringing home. And some of their November healthy finds are definitely going into my cart. Some items I've added to my next shopping list are the rosemary mix nuts, the Cheddar cheese spread and the autumn maple coffee.
Find out More: 8 Healthy Finds Coming to Trader Joe's This November
Love this newsletter, have a meal-prep tip you're dying to share or a question you need answering? Email me at ThePrep@eatingwell.com. | | |
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