Anti-Inflammatory Dinners You Can Make in a 9×13 Pan (Weekly Plan and Shopping List!)

The weather is cooling down in Austin, which has me excited about comfort food like baked pasta and casseroles. And there’s no better or easier way to do this than using my 9-by-13-inch baking dish for dinner this week. Not only do these foods warm me up after a day at work, they also provide nutrients that may help curb chronic inflammation. Let’s cook!

Your meal plan

Changes in weather 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 diseases such as diabetes, heart disease, and respiratory disease.

Spinach and tuna casserole on Wednesdays It’s a delicious dinner, I hope you enjoy it as much as I do. One nice thing about this recipe is that you can make it a day in advance, refrigerate it, and throw it in the oven when you’re ready to serve it. Another advantage is that cream of mushroom sauce is made at home instead of canned soup, which is higher in sodium and saturated fat. This soothing food gets its anti-inflammatory properties from spinach and tuna.Yes, even canned tuna). These two are rich in nutrients that help reduce inflammation, such as vitamins K and E, lutein, and omega-3s.

Sunday: Tamari-ginger meatballs and eggplant casserole
Monday: Baked tomato, mushroom and goat cheese pasta
Tuesday: Chicken Enchiladas Verdes
Wednesday: Spinach and tuna noodle casserole
Thursday: Cheesy sweet potatoes and black beans
Friday: Lemon and garlic dinner with chicken, potatoes and Brussels sprouts

something to drink

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 choice. And for an extra anti-inflammatory boost, I make this Cherry Pineapple Tart Smoothie. Cherries and pineapple provide polyphenols and vitamin C, while yogurt adds satisfying protein and makes it creamy.

Get the recipe: Cherry pineapple smoothie

What inspires me this week?

Trader Joes was my go-to grocery store when I lived in Seattle, but since moving to Austin, I shop at HEB. However, my love for Trader Joes lives on! So, every now and then, I like to wander their aisles and see what delicious things I bring home. And some of their healthy November finds are definitely going into my cart. Some of the items I’ve added to my next shopping list are Rosemary Mixed Nuts, Cheddar Cheese, and Fall Maple Coffee.

more information: 8 Healthy Finds Coming to Trader Joes This November