The Monthly Menu Plan comes with all of the Recipes you will need
to prepare Breakfasts, Lunches and Dinners.
Here is a sample of the Recipes for the "Monthly Menu Plan Examples" page.
All the Recipes are created with Anti-Inflammatory Ingredients
and options for you to choose; type of Sweetener you like,
type of Dairy you like, Healthy fat of your choice and are Gluten Free.

Blueberry Yogurt Parfaits

Make these simple blueberry parfaits ahead of time so breakfast will be ready in a Snap! For a change of taste make them with different types of berries.

Total time: 10 minutes


Makes: 2 Parfaits


  • 2 cups Blueberries (diced) (or berries of choice)

  • 2 cups Plain low fat Greek yogurt

  • Sweetener of your choice to taste

  • 1/2 tsp Vanilla or Almond extract (optional)


  1. In a bowl mix the yogurt, sweetener and vanilla/almond if desired.

  2. In a parfait glass or small glass cup or jar layer 1/4 cup yogurt and 1/4 cup blueberries. Repeat.

  3.  Eat or cover plastic wrap and keep in the refrigerator for up to three days.

  © 2016-2019 Connies Yummus Food    Anti-Inflammatory Recipes    All Rights Reserved   #conniesyummusfood

Cauliflower Fauxtato Salad

Cauliflower Fauxtato Salad is a fresh and delicious side dish anytime of the year.

Prep time: 10 minutes    Cook time: 25 minutes   Chill time: 2 hours     Total time: 2 hours and 35 minutes



Makes:  6 servings      Serving size:  3/4 cup    1-Protein   1-Vegetable



  • 1 medium head Cauliflower (use florets, cut into ½  inch pieces, save stems and core for soup)

  • Celtic Sea Salt (to taste)

  • ½ cup plain Greek Yogurt (your choice of fat %)

  • 1 tsp Yellow Mustard

  • 1 ½ tsp fresh Dill or (1 tsp dried Dill)

  • Cracked Black Pepper to taste

  • ¼  cup Dill Pickle (finely chopped)

  • 1 medium stalk Celery (finely chopped)

  • ¼  cup Red Onions (chopped)

  • 1 Tbls Pickle juice

  • 6 hard boiled Eggs (sliced)

  • Paprika (to garnish)




  1. Boil eggs, cool in cold water, peel and set aside.

  2. In a large pot, place 1 inch of water, 1 teaspoon salt and bring to a boil.

  3. Add the cauliflower and cook 8 to 10 minutes, until tender. Drain well and set aside in a large bowl.

  4. In a small bowl, put the yogurt, mustard, dill, pinch of salt and pepper mix and set aside

  5. Now take 4 of the eggs, chop and add to the bowl of cauliflower.

  6. Slice the 2 other eggs for dressing the top.

  7. Now add the pickle, celery, ¼ tsp salt, pepper, and red onion to the cauliflower.

  8. Next add the yogurt mixture and pickle juice to the cauliflower then stir gently to coat.

  9. Lay the sliced eggs on top and sprinkle with paprika.

  10. Chill for 2 hours and Serve.

© 2016-2019 Connies Yummus Food    Anti-Inflammatory Recipes    All Rights Reserved   #conniesyummusfood

Crispy Baked Fish Sticks

Crispy Fish is a little crunchy and a lot delicious! 

Prep time:  10 minutes     Cook time: 10 minutes     Total time: 20 minutes


Makes: 4 servings


  • Cooking Spray for preparing baking sheet

  • 2 cups crushed Sea Salt Nut Thins (put them in the blender to really crush them fine)

  • 1 tsp Celtic Sea Salt

  • ¼ tsp Cayenne Pepper (be careful It’s Hot)

  • 3 Eggs

  • 1 ½ lbs boneless cod or halibut fillets (cut into ¾ inch thick strips)



  1. Spray the baking sheet with cooking spray and put the oven rack in the upper third of the oven; then preheat to 450°F.

  2. In a large bowl, mix the crushed nut thins, salt and cayenne pepper.

  3. In a medium bowl, beat the eggs well.

  4. Put the pan in the oven for 5 minutes to preheat it, after 5 minutes take it out of the oven.

  5. Dredge the all the fish in the seasoned panko and lay on a dry plate.

  6. Now, one at a time, dip the fish in the beaten egg and then in the crushed nut thins and lay on a dry plate.

  7. Place the breaded fish on the preheated pan and bake, turn fish over after 5 or 6 minutes, return fish to oven and continue cooking until just cooked through, 5 more minutes.

  8. Remove pan from oven.

  9. Serve fish as is or in Fish Tacos.

© 2016-2019 Connies Yummus Food    Anti-Inflammatory Recipes    All Rights Reserved   #conniesyummusfood

Italian Style Green Beans

Tasty, quick and easy this recipe has 7 ingredients you are sure to have in your pantry and freezer.

Prep time: 5 minutes Cook time: 10 minutes Total time: 15 minutes


Makes: 4 servings     2-Vegetable


  • 1-14 oz package frozen Green Beans (your choice of brand)

  • 1-14 oz can whole peeled Tomatoes (drained, chopped Keep the juice from the tomatoes)

  • 1/4 cup Onion (chopped)

  • 1/4 tsp Garlic powder

  • 1/2 tsp Oregano

  • 1/2 tsp Basil

  • 1/8 tsp Cracked Black Pepper


1. In a large sauté pan add all of the ingredients plus 3 Tbls of reserved juice from tomatoes and bring it

to a boil then reduce heat.

2. Cover with a lid and simmer until beans are done to your preference, 8-10 minutes.

3. Serve.

© 2016-2019 Connies Yummus Food    Anti-Inflammatory Recipes    All Rights Reserved   #conniesyummusfood