LUPUS AND

AUTOIMMUNE
RECIPES
to Calm the Fires of In lammation

Dr. Tiffany Caplan & Dr. Brent Caplan

WWW.CAPLANHEALTHINSTITUTE.COM
TABLE OF
CONTENTS
02 INTRODUCTION

03 FIVE PRIMARY GOALS

05 FOOD LIST

07 POWER UP SMOOTHIE

08 COCONUT &
CASSAVA ROOT FLOUR
PANCAKES

09 BEEF HASH

10 ORANGE ZEST MEATBALLS

11 BACON WRAPPED SCALLOPS

(SERVED OVER ZUCCHINI
NOODLES)

12 AVOCADO BURGERS

13 ANTI INFLAMMATORY
CA ROT AND LEMONGRASS SOUP

14 GARLIC AND MUSHROOM SOUP

15 SLOW COOKED ONION SOUP

16 BE RY BLISS TRAIL MIX

 INTRODUCTION

In lammation is a fancy word for stress

and the main culprit of
autoimmune symptoms, including lupus.
The best way to help relieve the
symptoms of lupus is to calm the ires of
in lammation. This can be achieved
naturally through diet and lifestyle
changes that can help slow the
progression of lupus, so you can live a
more pain-free life.

Diet is one part of controlling in lammation and it is fre uently

where many people choose to get started. We eat at least three times a day, therefore
changing your diet can have the most signi icant impact on how you feel right away.
The recipes included in this guide will give you a starting point towards a more anti-
in lammatory diet.
 
With any way of eating, it is important to understand that the
“ideal” diet is highly dependent upon the individual. A trained practitioner
can take into account disease progress, overall health, preferences,
sensitivities, and lifestyle to recommend the ideal diet for you.
 
Therefore, if you are looking to improve your symptoms by changing
your diet, you should seek to work closely with a professional who can guide you in the
discovery of what works best for you.  Let this guide be your starting point as you learn
about how food impacts your body.

LUPUS AND AUTOIMMUNE RECIPES TO CALM THE FIRES OF INFLAMMATION 02

 THE ANTI INFLAMMATORY DIET FOR LUPUS
HAS FIVE PRIMARY GOALS:
Reduce in lammation.
As previously mentioned, uncontrolled in lammation is the
underlying cause of lupus symptoms, such as joint pain, skin rashes, and
organ damage. Controlling in lammation can help relieve and even reverse
some of these debilitating symptoms.

Eliminate common food sensitivities.

If you are regularly eating foods that you are sensitive to, this
will also trigger in lammation. This diet eliminates the most common
food sensitivities to help you see relief as soon as possible. You may or may
not be sensitive to all the foods on the elimination list.

Restore gut health.

Poor gut health is a known trigger of autoimmune disease,

including lupus. An imbalance of healthy gut bacteria, called dysbiosis, triggers
in lammation and causes the immune system to overreact.
 
Leaky gut, or increased intestinal permeability, is associated
with lupus and autoimmune disease. When the gut is permeable, or “leaky”, this
allows food molecules and harmful microbes to pass through unchecked. When
this happens, the immune system begins to attack these substances. The problem
is that while doing so, since many of these substances are similar to our own
tissues, the immune cells have also mounted an attack against the body’s own
cells. This is one of the triggers for autoimmune disease.
 
A primary goal of this anti-in lammatory diet is to provide foods that support
gut health, particularly those high in pre- and probiotics. It also eliminates foods
that are known triggers of leaky gut and in lammation of the digestive tract,
such as gluten and dairy.

LUPUS AND AUTOIMMUNE RECIPES TO CALM THE FIRES OF INFLAMMATION 03

 Balance hormones.

Hormones are chemical signals with multiple functions in the body,

including keeping the immune system balanced. For this reason, hormones
play a major complex role in the development of autoimmune disease,
although this connection is not well understood. What we do know is that
women are at much greater risk of developing lupus, particularly during
the reproductive years.

It is likely related to the action of estrogen, a known trigger for

in lammation. Balancing hormones, including estrogen, is one of the goals
of this diet.

Increase nutrient density and correct de iciencies.

Your body needs a variety of

critical nutrients to function at its
best. Nutritional de iciencies can
trigger in lammation and poor
immune function. Therefore, this
diet is of the highest nutritional
uality to support optimal health
and function.

Although this diet may seem strict at irst, it is meant to get

you the fastest results possible. As you begin to understand your own individual
triggers and sensitivities, you can modify and expand the variety in your diet
based on your personal needs and goals

LUPUS AND AUTOIMMUNE RECIPES TO CALM THE FIRES OF INFLAMMATION 04

 FOOD LIST
Now that you understand a bit about why certain foods are eliminated, here
are the basics of what to eat.

FOODS
TO INCLUDE
Fish high in omega-3s (wild-caught salmon, sardines, mackerel, anchovies)
Organic, hormone and antibiotic free poultry
Organic, grass-fed beef
Organic organ meats
All vegetables except nightshades
All fruit, in moderation (limit to two servings per day)
Sweet potatoes and tubers, except white potatoes
Fresh and dried herbs
Coconut products (oil, butter, sugar, etc.)
Avocados and avocado oil
Olives and olive oil
Fermented foods: kombucha, sauerkraut, coconut milk yogurt, non-dairy
ke ir
Organic, raw honey and real maple syrup (in small uantities)
Bone broth
Green, black, or herbal tea
Vinegar

LUPUS AND AUTOIMMUNE RECIPES TO CALM THE FIRES OF INFLAMMATION 05

 FOODS
TO AVOID
All grains, including wheat, barley, rye, rice, uinoa, and oats
Eggs
Dairy
Beans and legumes
All soy, including tofu, edamame, tempeh and soy additives
Nightshade vegetables: tomatoes, white potatoes, eggplants, and peppers,
including pepper containing spices.
Sugar and foods made with sugar
Nuts and seeds
Chocolate
Alcohol
Coffee
Non-nutritive sweeteners (Splenda, Stevia, E ual, Aspartame)
Food additives and thickeners (arti icial colors and lavors, emulsi iers)
All fats and oils except those listed under "Foods to Include"

1LUPUS AND AUTOIMMUNE RECIPES TO CALM THE FIRES OF INFLAMMATION 06

 BREAKFAST

Power Up Smoothie

Makes 1
serving

INSTRUCTIONS:

INGREDIENTS Put everything in the blender and

blend until
1/2 avocado a smooth texture forms. Add ice
1/2 cup coconut milk, full fat if desired.

1 cup frozen strawberries

1 cup of fresh spinach
1 scoop collagen protein powder
Calories: 510, Fat: 33g, Protein: 13,
Carbohydrates: 41 g,
Fiber: 10g

LUPUS AND AUTOIMMUNE RECIPES TO CALM THE FIRES OF INFLAMMATION 07

 Coconut &
Makes 6 2-inch
pancakes Cassava Root
Flour Pancakes
INGREDIENTS

1½ Tablespoons gelatin
3 Tablespoons boiling hot water
3/4 cup coconut lour 
1/2 cup cassava lour 
Dash of cinnamon, nutmeg, or other
spice of choice
1/2 cup coconut milk, warmed
2 Tablespoons honey and more to
drizzle if desired
2 Tablespoons coconut oil, to
cook with
Your choice of berries or coconut yogurt
For 2 pancakes: Calories: 314, Fat: 14g, Protein: 8g,
as toppings
Carbohydrates: 36g, Fiber:11g

INSTRUCTIONS:

1.   Follow the gelatin instructions, by adding boiling water, stirring, and allowing to
cool.
2.   In a separate bowl, mix both the coconut and cassava lours, the cinnamon, the
coconut milk, honey, then 1½ Tablespoon of gelatin mixture together, whisking
vigorously to combine and create a smooth
texture. Keep this mixture warm by covering with a moist, hot towel, off to the side.
3.   Add 2 Tablespoons of coconut oil to a small non-stick pan over medium heat.
Spoon in roughly 1/4 cup of the batter and let
the pancake cook for 3-4 minutes, before turning the pancake over slowly. Cook on
the underside for 2-3 minutes until a nice golden crust forms, then place onto a paper
towel to gently absorb any extra oil. Repeat until all the batter is gone. Should make a
total of 6 pancakes.
4.   Serve drizzled with honey, coconut yogurt, and your favorite berries.

LUPUS AND AUTOIMMUNE RECIPES TO CALM THE FIRES OF INFLAMMATION 08

 Beef Hash Makes 4
servings
INGREDIENTS

1 Tablespoon of avocado oil, to grease

casserole baking dish
3 Tablespoons of avocado oil, to cook
the ground beef and onions with 1.5 lbs.
ground beef
1 medium onion, diced
1 cup of coconut cream
1/2 head of cauli lower, broken into
lorets
2 peaches (or apples), diced small
4 cups of spinach, chopped
2 Tablespoons of lemon juice
2 Tablespoons of fresh parsley, chopped
Salt for taste

For 1 serving: Calories: 379, Fat: 31g,

Protein: 16g, Carbohydrates: 9g, Fiber: 3g

INSTRUCTIONS:

1.   Preheat oven to 375°.

2.  Grease a large casserole baking dish with the
1 tablespoon of avocado oil
3. Add the 3 tablespoons of avocado oil to a
large frying pan and brown the beef and onions. Season with salt.
4.  In a blender or chopper, blend the cauli lower
lorets with the coconut cream.
5.  Mix the beef, onions, and the rest of the
ingredients together in a large bowl. Season with some additional salt. Pour the
mixture into the greased baking dish.
6.   Bake for 45 minutes, then serve immediately.

LUPUS AND AUTOIMMUNE RECIPES TO CALM THE FIRES OF INFLAMMATION 09

 ENTREES

Orange Zest Meatballs

Serving: 20
meatballs

INGREDIENTS
SAUCE
MEATBALLS
2/3 cup fresh orange juice of 2 oranges
2 lbs. ground chicken 2 teaspoons grated ginger
1/2 cup  inely chopped green onions 1/4 cup coconut aminos
2 teaspoons orange zest (2 oranges worth) 1 Tablespoon apple cider vinegar
pinch salt 1 clove crushed garlic
1/3 cup of water 1 Tablespoon honey

For 2 meatballs and sauce: Calories: 189, Fat: 9g, Protein:

16g, Carbohydrates: 11g, Fiber: 0.5g

INSTRUCTIONS:

1. In a bowl, mix ground chicken, orange zest, water, salt, and green onions. Line a cookie sheet with
parchment paper or a silicon mat and roll the ground meat mixture into 2 ½ inch sized meatballs.
Bake at 350° until internal temperature of meatballs reaches 170°. Allow at
2. least 30 minutes of cook time.
In a medium pan, add coconut aminos, grated ginger, honey, vinegar, garlic, and orange juice. Bring
3. to a simmer and the heat reduce until sauce begins to thicken into a syrup-like texture, approximately
10 minutes.
Once the meatballs are done, remove, then place in a bowl and gently toss with
4. the sauce to coat the meatballs. Serve immediately.

1LUPUS AND AUTOIMMUNE RECIPES TO CALM THE FIRES OF INFLAMMATION 10

 Bacon-Wrapped Scallops
(Served over Zucchini noodles)
INGREDIENTS INSTRUCTIONS:

1 lb. of scallops, cleaned/dried 1. Lay your bacon strips out on a foil-lined

(if they are large you will slice each in cookie sheet. Heat your oven to 350° and cook the bacon
for about ¾ the time so
hal ) it’s not cooked fully. Once you have it 3/4 of the way
1 package of no added sugar bacon done, remove them and
lay on a paper towel to absorb extra bacon fat and let
(check for uality)
cool until they are manageable with your hands.
1 Tablespoon of coconut oil
1 packages of frozen spiral zucchini 2. Heat a frying pan to medium heat and allow the coconut
oil to melt. While the pan is heating, wrap each scallop
noodles
with a slice
(you can make these yoursel ) of bacon (once the bacon is cool enough to handle).
1 Tablespoon of garlic powder Once they are all wrapped,
add them to the frying pan, sprinkle on the thyme and
1 Pinch of ground Thyme
cook for 2-4 mins per side.
1 Lemon, sliced for garnish
Course sea salt for taste 3. Once all the scallops have been cooked,
remove, place on a serving plate off to the side and add
zucchini noodles to the frying pan, sprinkle on garlic
For 2 scallops with zoodles: Calories: 311, powder and salt, then cover and allow to sauté and
Fat: 19g, Protein: steam for 5 minutes until they are tender.
28g, Carbohydrates: 5g  
Fiber: 1.5g 4. Dress each serving plate with zucchini noodles irst,
topped with scallops, and a lemon wedge on the side.

Makes 4
servings

1LUPUS AND AUTOIMMUNE RECIPES TO CALM THE FIRES OF INFLAMMATION 11

 Avocado Burgers
INGREDIENTS

FOR THE “BUNS”

2–3 large, round sweet potatoes

Serving: Makes
4 burgers 1 Tablespoon coconut oil
1/4 Teaspoon sea salt

FOR THE BURGERS

1 lb. ground beef

1 Teaspoon sea salt
1 Teaspoon garlic powder
1 Teaspoon onion powder

TOPPINGS

1 Medium avocado, sliced

Sliced red onion
Arugula

For 1 burger: Calories: 213, Fat: 10g, Protein: 23.9g,

Carbohydrates: 5.5g,
Fiber: 1g

INSTRUCTIONS:

1. Begin with the buns. You will want to clean,

dry, and slice your sweet potato into 1/4-inch-thick slices, and place on a
parchment paper lined cookie sheet. Coat them in the coconut oil and top with
sea salt. Bake for 40 mins at 375°. Once they are tender, remove, and allow to cool

2. Fire up that grill! Over medium-high heat, add

your burger patties (seasoned with salt and both the garlic powder and onion
powder) and grill for 5 minutes each side. Once the internal temperature
reaches 135° (for Medium temp) remove, place each patty on a “bun” and garnish
with a few slices of avocado and red onion and a few sprigs of arugula.

LUPUS AND AUTOIMMUNE RECIPES TO CALM THE FIRES OF INFLAMMATION 12

 SOUP

Anti-in lammatory
Carrot and Lemongrass Soup

Makes
4 servings

INSTRUCTIONS:

1. In a pan, over medium heat, melt the

coconut oil and add the onions. Cook until
the onions are translucent then decrease the
For 1 serving: Cal: 195, Fat: 7g, Protein: 10g,
heat to medium-low.
Carbohydrates: 22g, Fiber: 5g

2. Add the carrots, ginger, and lemongrass,

stirring to coat all the ingredients in the oil.
INGREDIENTS Cook uncovered for 10 minutes,
then add the broth last.
2 Tablespoons of coconut oil
Raise the temperate back to medium and
1 ½ cup of peeled and diced onions
3. simmer
1 ½ lb. of carrots, peeled and sliced thin the soup for 20 more minutes.
2 Tablespoons of minced ginger
Add the entire mixture to a blender and
1 two-inch piece of pounded lemongrass
4. process down until your soup consistency is
4 cups of chicken bone broth created. Serve immediately and garnish
Dash of sea salt with salt if desired.

1LUPUS AND AUTOIMMUNE RECIPES TO CALM THE FIRES OF INFLAMMATION 13

 Garlic and Mushroom Soup

Makes 4
servings

INSTRUCTIONS:

1. Add all the ingredients except the broth, to a

slow cooker and stir so everything is evenly
coated in oil. Then add the broth. Cover.

2. Set your slow cooker for 3 hours on low.

INGREDIENTS
3. At the 3-hour mark, set aside 1/2 cup of the
½ cup olive oil tender mushrooms (to use as garnish) and use
your immersion blender to puree the rest of
1 cup white onion, inely chopped
the mixture.
5 cloves garlic, minced
16 ounces wild mushroom blend 4. Serve immediately and garnish with extra
salt and mushrooms that were set aside
(portabellas, shiitakes, oyster, etc.)
earlier.
3 Teaspoon fresh thyme leaves
6 Tablespoons arrowroot
2 Teaspoon coconut vinegar
8 cups chicken or beef bone broth
For 2 meatballs and sauce:
1 cup coconut cream
Calories: 189, Fat: 9g, Protein: 16g,
Salt to taste Carbohydrates: 11g, Fiber: 0.5g

LUPUS AND AUTOIMMUNE RECIPES TO CALM THE FIRES OF INFLAMMATION 14

 Slow Cooked Onion Soup
INGREDIENTS

2 Tablespoons of coconut oil

2 large yellow onions, cut into halves
Makes 4
1 Tablespoon of balsamic vinegar servings
6 cups of beef bone broth
1 Teaspoon of salt
2 Bay leaves
2 sprigs of fresh thyme

INSTRUCTIONS:

1. Coat a slow cooker with the two tablespoons

of coconut oil.
       
2. Add the onions, pork stock, salt, Bay leaves,
and thyme to the slow cooker, and set to low
for 2 hours. At the two-hour mark, separate
the onions, add the balsamic, then cover for
another hour.

3. Once the third hour is complete, set to

warm, remove the sprigs of thyme and the
Bay leaves and stir. Serve after 30 mins on
warm.

For 1 serving: Calories: 140, Fat: 7.2g, Protein:

8g, Carbohydrates:12g,
Fiber: 1.3g

LUPUS AND AUTOIMMUNE RECIPES TO CALM THE FIRES OF INFLAMMATION 15

 SNACK

Berry Bliss Trail Mix

INGREDIENTS

1.5 cups freeze dried cranberries

(no sugar added)
1.5 cup freeze dried blueberries INSTRUCTIONS:

(no sugar added) 1. Combine all the ingredients in a bowl and

·1/2 cup of coconut lakes (unsweetened) mix well.
1/2 Tablespoon of Cinnamon powder
2. Distribute evenly into 5 small individual to-
go containers for your on-the-go snacking
needs.

For 1 serving: Calories: 53, Fat: 5g, Protein: .5g,

Carbs: 10g, Fiber: 3g

Makes 5
servings

LUPUS AND AUTOIMMUNE RECIPES TO CALM THE FIRES OF INFLAMMATION 16

Drs. Tiffany and Brent Caplan are the founders and co-
creators of Caplan Health Institute and Central Coast
Center for Integrative Health. They have successfully
helped thousands of people all over the world regain
their health and live more optimal and vibrant lives
through their Functional Medicine approach, based on
the concept of root cause resolution and a personalized,
holistic care approach. They are the co-authors o The
Lupus Solution. They are passionate about helping
educate, inspire and coach people with chronic
conditions such as Lupus and autoimmunity to achieve
remission.Visit our website
www.caplanhealthinstitute.com to ind out more.

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